tag:blogger.com,1999:blog-73262971776764947442024-02-06T18:13:36.524-08:00Healthy WorldHealthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.comBlogger34125tag:blogger.com,1999:blog-7326297177676494744.post-52108616966846939882010-05-31T09:06:00.000-07:002010-05-31T09:19:14.990-07:00Summer of Fit 2010<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgIyYix6OvFCT6nQ3F6rTURi9e6wF4ZL3W4y3TI8mMQZ5FU1Ot4R7FjZ3WiuCWhRaMOaHP7FDve39s3EGobGVFIC7__gop8HHC4gocG4kks_m93BKactsOzMBZGEdv6-8m1GB2WsqcWBqV/s1600/SummerFit.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 247px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5477467227033201682" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgIyYix6OvFCT6nQ3F6rTURi9e6wF4ZL3W4y3TI8mMQZ5FU1Ot4R7FjZ3WiuCWhRaMOaHP7FDve39s3EGobGVFIC7__gop8HHC4gocG4kks_m93BKactsOzMBZGEdv6-8m1GB2WsqcWBqV/s320/SummerFit.jpg" /></a><br /><div>It is summer time; the warm weather typically brings people the motivation to workout. Let's take this treasure of the ability and need to workout, and do healthy living right by keep it up all year. </div><br /><div></div><br /><div>To help reward your healthy actions, Wellness2Go has partnered with locations all over Gainesville on how to get fit and stay healthy! For the most updated info check us out at <a href="http://www.facebook.com/#!/group.php?gid=61608508254&ref=ts">Facebook </a>or <a href="http://twitter.com/Wellness2Go">Twitter</a>.</div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-2698181788696533302010-02-09T08:09:00.001-08:002010-02-09T08:13:09.094-08:00Winter Time<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZmNJtdc_2NB1zs93dnZsm_Bq7Lm3LfCDh7L5AI0QU5sa2pVcXv8YYiTSkMCHvSzwxatsKNrZ_FNKk4Zkt0jayQ9RVdMdQufcXqOE_Iqfc1wfaZIN8w_f2iqsvqf4iOAQQV5thXIKlYyWK/s1600-h/FoodsAroundWorldfinal.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 320px; FLOAT: left; HEIGHT: 247px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5436276739297741602" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZmNJtdc_2NB1zs93dnZsm_Bq7Lm3LfCDh7L5AI0QU5sa2pVcXv8YYiTSkMCHvSzwxatsKNrZ_FNKk4Zkt0jayQ9RVdMdQufcXqOE_Iqfc1wfaZIN8w_f2iqsvqf4iOAQQV5thXIKlYyWK/s320/FoodsAroundWorldfinal.jpg" /></a><br /><div>Winter time is always tough for fitness. Cold weather, snow, and rain usually puts people in moods not so great for working out. It's time to turn that around!</div><div> </div><div>Wellness2Go kicked off winter with a new event, "Foods from Around the World." This event presented many different cultural food types to show what is healthy outside of your circle.</div><div> </div><div>It is important to remember during times when you feel kinda down because of the weather, eat right, keep working out, and your mood will be vastly improved!</div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-29233198854786783482009-08-22T09:37:00.000-07:002009-08-22T09:42:38.743-07:00Kicking Fall Off with a Healthy Bang!For many of us, Fall brings around school and getting back into scheduling every minute we have. Make sure to set aside a few extra moments for the following things which will make a BIG impact:<br /><br />Pack a healthy lunch- Taking 5 mins in the morning or the night before to make your own lunch ensures you save some money while controlling portions, taste, and health needs.<br /><br />Stretch- Wake up 3 mins early, stretch out, do some general strength exercises to get your going.<br /><br />Lunchtime jolt- Before you leave for lunch, stretch again, do another set of general strength exercises to get you ready for a great lunch.<br /><br />Relax- Take an extra minute in the shower to just relax and process your day. Use the hot water to wash the stress away.Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-31128953463976247962009-07-27T19:18:00.000-07:002009-07-28T11:21:33.479-07:00Wellness2Go's 80's Throw Back Pool Party<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqEj8ga7Ki4K7oplULB6OGaBsQSwM4OvnpHf5YBOomyHuZv2qMAB8kXNntUo6WGLc2mQoWdpblW6PCFJTG5-NuewQdBhPxyi5yU3UN3XWbmg5ncxzjN32t-YKEXTXHjqocWH_-vUs4GTIC/s1600-h/80'sflyer+copy.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 256px; FLOAT: left; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5363577869558324722" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqEj8ga7Ki4K7oplULB6OGaBsQSwM4OvnpHf5YBOomyHuZv2qMAB8kXNntUo6WGLc2mQoWdpblW6PCFJTG5-NuewQdBhPxyi5yU3UN3XWbmg5ncxzjN32t-YKEXTXHjqocWH_-vUs4GTIC/s320/80'sflyer+copy.jpg" /></a><br /><div>Wellness2Go wants to reward the Gainesville community for making healthy decisions. Join us this Friday, July 31st at Lexington Crossing for an afternoon filled with healthy food and great jams. Beginning at 2 p.m. everyone is welcome to enjoy some amazing food catered by Designer Greens, Green Plantains, D'Lites Emporium, Gelato Company and Momoyaki. Gainesville Healthy and Fitness Center will be on site to provide free fitness evaluations. DJ Shea will also be spinning the best tunes from the 80's all afternoon!!!<br /><div><br /></div><br /><div>Be there!!!</div><br /><div><br /></div><br /><div><br /></div><br /><div>Who: Wellness2Go</div><br /><div>What: 80's Throw Back Pool Party</div><br /><div>Where: Lexington Crossing</div><br /><div>Why: To raise awareness and to reward those who making healthy decisions </div><br /><div>When: Friday, July 31st</div><br /><div></div></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-74926643708552888762009-07-23T11:41:00.000-07:002009-07-23T11:54:51.529-07:00Now walk it out....This post is all about the numerous benefits of walking. I discovered today that I ran out of contacts. Much to my dismay, I am forced to wear my glasses. I like to jog daily with sunglasses so this made it very difficult. I had to wear a hat and I do not loot too fancy in a hat. Also, I found out that running in glasses is very difficult because they bounce so I just walked around campus. As I was pouting and walking, I decided to make walking the focus of my next blog. Enjoy and happy workouts! <div><br /></div><div><span class="Apple-style-span" style=" ;font-family:Arial, Verdana, Helvetica, sans-serif;font-size:12px;"><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; ">If a daily fitness walk could be put in a pill, it would be one of the most popular prescriptions in the world. It has so many health benefits. Walking can reduce the risk of many diseases — from heart attack and stroke to hip fracture and glaucoma. These may sound like claims on a bottle of snake oil, but they're backed by major research. Walking requires no prescription, the risk of side effects is very low, and the benefits are numerous:</p><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; "><strong style="font-family: Arial, Verdana, Helvetica, sans-serif; font-weight: bold; ">Managing your weight.</strong> Combined with healthy eating, physical activity is key to any plan for long-lasting weight control. Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.</p><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; "><strong style="font-family: Arial, Verdana, Helvetica, sans-serif; font-weight: bold; ">Controlling your blood pressure.</strong> Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Staying fit is just as effective as some medications in keeping down blood pressure levels.</p><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; "><strong style="font-family: Arial, Verdana, Helvetica, sans-serif; font-weight: bold; ">Decreasing your risk of heart attack.</strong> Exercise such as brisk walking for three hours a week — or just half an hour a day — is associated with a 30% to 40% lower risk of heart disease in women. (Based on the 20-year Nurses' Health Study of 72,000 female nurses.)</p><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; "><strong style="font-family: Arial, Verdana, Helvetica, sans-serif; font-weight: bold; ">Boosting "good" cholesterol</strong> – the level of high-density lipoproteins (HDL). Physical activity helps reduce low-density lipoproteins (LDL or "bad" cholesterol) in the blood, which can cause plaque buildup along the artery walls — a major cause of heart attacks.</p><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; "><strong style="font-family: Arial, Verdana, Helvetica, sans-serif; font-weight: bold; ">Lowering your risk of stroke.</strong> Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.</p><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; "><strong style="font-family: Arial, Verdana, Helvetica, sans-serif; font-weight: bold; ">Reducing your risk of breast cancer and type 2 diabetes.</strong> The Nurses' Health Study also links regular activity to risk reductions for both these diseases. In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.</p><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; "><strong style="font-family: Arial, Verdana, Helvetica, sans-serif; font-weight: bold; ">Avoiding your need for gallstone surgery.</strong> Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 31%, found a Harvard study of more than 60,000 women ages 40 to 65.</p><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; "><strong style="font-family: Arial, Verdana, Helvetica, sans-serif; font-weight: bold; ">Protecting against hip fracture.</strong> Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.</p><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; ">The list goes on and on. Many other studies indicate a daily brisk walk also can help:</p><ul style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 21px; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 1em; text-align: left; "><li style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0.2em; margin-bottom: 0.1em; text-align: left; ">Prevent depression, colon cancer, constipation, osteoporosis, and impotence</li><li style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0.2em; margin-bottom: 0.1em; text-align: left; ">Lengthen lifespan</li><li style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0.2em; margin-bottom: 0.1em; text-align: left; ">Lower stress levels</li><li style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0.2em; margin-bottom: 0.1em; text-align: left; ">Relieve arthritis and back pain</li><li style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0.2em; margin-bottom: 0.1em; text-align: left; ">Strengthen muscles, bones, and joints</li><li style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0.2em; margin-bottom: 0.1em; text-align: left; ">Improve sleep</li><li style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0.2em; margin-bottom: 0.1em; text-align: left; ">Elevate overall mood and sense of well-being.</li></ul><h2 style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 1.3em; font-weight: bold; font: normal normal normal 1.65em/1.4em Arial, Verdana, Helvetica, sans-serif; letter-spacing: -0.04em; margin-top: 1.2em; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; text-align: left; line-height: 1.2em; padding-top: 5px; ">Keep it Steady</h2><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; ">A steady routine is the most important factor in getting the most out of your exercise program. Walking for at least 30 minutes a day, 5 or more days a week is recommended.</p><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; ">Use these tips to keep you on track:</p><ul style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 21px; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-bottom: 1em; text-align: left; "><li style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0.2em; margin-bottom: 0.1em; text-align: left; ">During your walks, you should be able to maintain a conversation. If you're breathing too lightly, increase your pace. If you can't catch your breath, slow it down.</li><li style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0.2em; margin-bottom: 0.1em; text-align: left; ">Walk around the local area after lunch or dedicate 15 minutes to walking up and down stairs. Climbing is an excellent way to strengthen your heart.</li><li style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0.2em; margin-bottom: 0.1em; text-align: left; ">At night, trade a half hour of TV for a brisk stroll around the block. Take a friend with you for company or get the whole family involved.</li></ul><h2 style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 1.3em; font-weight: bold; font: normal normal normal 1.65em/1.4em Arial, Verdana, Helvetica, sans-serif; letter-spacing: -0.04em; margin-top: 1.2em; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; text-align: left; line-height: 1.2em; padding-top: 5px; ">The Best Medicine</h2><p style="font-family: Arial, Verdana, Helvetica, sans-serif; color: rgb(0, 0, 0); font-size: 12px; line-height: 1.4em; font: normal normal normal 1em/1.8em Arial, Verdana, Helvetica, sans-serif; margin-top: 0px; margin-right: 0em; margin-bottom: 1em; margin-left: 0em; text-align: left; ">Any amount of walking is good, but for the best health results, set a brisk pace and walk for 30 minutes at least 5 times a week. Be sure to check with your doctor on the level of exercise that's best for you.</p></span></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-77513249732759485412009-07-21T15:02:00.000-07:002009-07-21T15:09:28.252-07:00How to not get stout when eating out....I was dining this morning at Brunchery in Tampa, Florida. Brunch is quite possibly my favorite meal ever by the way! It was delicious and definitely recommend you visit there next time you find yourself in Tampa. Anyways, I was reading over the omelette menu, and I noticed that it offered egg whites for a little extra as well as substituting fresh fruits for home fries. After a few days in NYC of not watching what I was eating, I decided to go for the healthy route. This is just one of many healthy eating tips you should follow when going out to eat. I found this article on restaurant.org that lists more. <div><br /></div><div><span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: medium; "></span><div class="printwidth"><div class="body" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 11px; color: rgb(0, 0, 0); text-decoration: none; line-height: 15px; "><strong>Do your homework</strong><br />Learn how many calories your body needs per day when taking into account your lifestyle and activity level, and plan your meals for the the day - if you have a big breakfast, have a lighter lunch, for example.<br /><br />Identify general dishes and food items that fit into your diet (such as fish, salads and whole grain bread) so you recognize them on restaurant menus and know what to look for.<br /><br />Before going out to eat, identify healthier menu choices using the restaurant’s Web site or a site like HealthyDiningFinder.com. Many restaurants provide nutrition information online and in stores these days.<br /><br />Talk to the staff, manager or chef of restaurants you visit frequently to get their help in identifying items on their menu that are the best options for your dietary needs and preferences.<br /><br /><strong>Navigate the menu</strong><br />If you’re in the mood for pasta, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories. In addition, the tomato sauce (or marinara sauce) can count as a vegetable!<br /><br />When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than broth-based soups. Soup can serve as a great appetizer to a meal, or as an entree. Most soups are low in calories and will fill you up.<br /><br />Look for items on the menu that are baked, grilled, dry-sauteed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.<br /><br />Select entrees with fruits and vegetables as key ingredients, as they are a good source of dietary fiber, as well as of many vitamins and minerals. However, vegetarian dishes can be higher in calories if prepared with cheese, butter and other more calorie-rich ingredients.<br /><br />A salad is typically a good choice, but be aware that dressings and toppings like cheese and croutons can add fat and calories.<br /><br />Fish and seafood dishes are great choices for the diet-conscious diner, but keep in mind to order them baked, broiled, sauteed, poached, steamed or grilled rather than fried.<br /><br />For meat dishes, look for leaner cuts, such as skinless chicken breasts, turkey burgers, pork loin and beef sirloin.<br /><br />Choose items made with whole grains. Examples include whole-wheat bread, tortillas and pasta, as well as dishes made with brown rice.<br /><br />Select foods that are flavored with spices and fresh herbs, as those items are more likely to have lower fat and sodium content. Many ethnic cuisines embrace this philosophy, so why not order something Latin American or Asian and be adventurous and healthy at the same time?<br /><br />If you are craving dessert, opt for something lower in calories and fat, like sorbet, fresh berries or fruit. Or better yet, share your dessert with your dining partner.<br /><br />If you have questions, ask your server or other restaurant staff about how items are prepared and what the ingredients are.<br /><br /><strong>Customize your order</strong><br />Don't be afraid to ask for special low-calorie or low-fat preparation of a menu item. The restaurant industry is one of hospitality and customer choice. We aim to please.<br /><br />Order salad dressings and other sauces on the side. This way, you have control over how much or how little you add. And when choosing a dressing, opt for a vinaigrette rather than a cream-based dressing.<br /><br />Choose water, diet soda, or unsweetened tea or coffee instead of regular soft drinks or alcoholic beverages. This will save a lot of calories.<br /><br />If you have a choice of side dishes, opt for baked potato or steamed vegetables. Even if choices are not listed, ask to substitute vegetables or a baked potato for french fries.<br /><br />When ordering grilled fish or vegetables, ask that the food either be grilled without butter or oil, or prepared "light," with little oil or butter.<br /><br />Order steamed or grilled vegetables as a side dish instead of starch.<br /><br />Ask for salsa with a baked potato instead of sour cream, butter, cheese, or bacon. Salsa is very low in calories (and a fruit and/or vegetable serving!) and a healthy alternative with a lot of spice.<br /><br />Ask for reduced-sodium soy sauce.<br /><br />Order sandwiches with mustard rather than mayonnaise or "special sauce." Mustard adds flavor with virtually no calories. Other sandwich tips are to choose whole grain bread, skip the cheese, and add vegetables as toppings. Also keep in mind that chicken salad, tuna salad and egg salad are made with mayonnaise.<br /><br /><strong>Enjoy your restaurant experience</strong><br />Share an appetizer or a dessert with a friend. Half the dish equals half the calories.<br /><br />Stop eating when you are full — listen to the cues your body gives you.<br /><br />Take half of your meal home. The second half can serve as a second meal. (Two meals for the price of one: What a deal!)<br /><br />If you want to eat less, order two appetizers, or an appetizer and a salad, as your meal.<br /><br />Virtually all restaurants offer healthy menu items. If you know what to look for and opt to customize your meal, you can have a nutritious meal whenever, wherever.<br /><br />Remember, don't deprive yourself of the foods you love. All foods can fit into a well-balanced diet.</div></div></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-61996873725481911832009-07-21T14:54:00.000-07:002009-07-21T15:00:14.565-07:00Stick with it!It is so great to be back in Gainesville. NYC was a blast, but it's back to the daily grind. I was surprised on my return to find that our workout classes at Lexington Crossing have been receiving a very large turnout. I was very impressed with the dedication of some of the participants so this post is in their honor. I found this article on ehow.com. It explains how one can start and stay committed to a successful fitness routine. Happy workouts! <div><span class="Apple-style-span" style="font-family:Georgia, Helvetica, sans-serif;font-size:180%;"><span class="Apple-style-span" style="font-size: 18px;"><span class="Apple-style-span" style="font-family:Georgia, fantasy;font-size:130%;"><span class="Apple-style-span" style="font-size: 16px;"><br /></span></span></span></span></div><div><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-family: Arial, Helvetica, sans-serif; font-size: 13px; "><ol id="intelliTxt" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; list-style-type: none; list-style-position: initial; list-style-image: initial; "><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 21px; font-family: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; ">1</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">Choosing the right fitness training program is not the only important step of getting in shape - you must also construct your plan realistically so that you can stay fully committed. Anyone can begin a fitness training program after getting clearance from his or her physician, and there are thousands of different programs on the market today; however, the real trick comes in knowing how to achieve the personal fitness goals you have set forth.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 21px; font-family: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; ">2</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">Determining Your Own Personal Fitness Goals: Most people have a skewed idea of what fitness is exactly. Ask anyone, and they'll most likely envision a skinny model-like woman or a huge man that seems like he just stepped off the stage of a body-building competition. You, too, might think this, but personal physical fitness is something much more specialized and unique. This is where commitment comes into play. When most people think of the term "fitness," it has a broad range of definitions that each of us can apply to our own abilities. Fitness generally has nothing to do with your general weight or body shape. If you eat right and work out regularly, sticking to your individual fitness training program, odds are that you're on the right path.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 21px; font-family: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; ">3</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">The completion of personal fitness goals is controlled entirely by the mind. You have to want to get in shape. If your mind is not truly committed to the final outcome, your goals will never be met even under the best of circumstances or any obstacles that may impede the process. You, and only you, can control your commitment to fitness and ensure that you meet your personal fitness goals.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 21px; font-family: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; ">4</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">How to Stay Committed: The biggest challenge of a fitness training program or plan is teaching yourself to stay committed - the fact is that most plans fail because there is an overall lack of drive or inspiration to meet those individualized personal fitness goals. Luckily, you have a few options if you find it impossible to stick to your diet and workout plan. Most people talk about finding or using an exercise buddy, but never actually seek one out. Try finding someone at your gym or fitness center with a similar schedule or convince a friend or colleague to join you on your quest for fitness.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 21px; font-family: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; ">5</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">Another good way to keep focus is to promise yourself a reward if you meet your personal fitness goals. If you've always wanted a pretty piece of jewelry or a new <a class="iAs" classname="iAs" href="http://www.ehow.com/how_2280994_commit-successful-fitness-training-program.html#" target="_blank" itxtdid="10909436" style="padding-top: 0px; padding-right: 0px; padding-bottom: 1px !important; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0.075em !important; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: normal !important; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; text-decoration: underline !important; cursor: pointer; color: rgb(0, 100, 0) !important; border-bottom-color: rgb(0, 100, 0) !important; border-bottom-style: solid !important; background-color: transparent !important; ">television</a> set, save up during your commitment challenge and splurge once you've met your planned goal. Promising yourself a reward will help you keep your eyes on something you want.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 21px; font-family: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; ">6</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">What If Your Fitness Goals Aren't Met?: When personal fitness goals are not met, disillusion and despair begin to set in, and the whole venture seems worthless. You must ultimately revisit your commitment to the fitness training program and process and take a long, hard look at all of the factors that are hindering your program. You might find that your level of commitment was lacking; for instance, knowing when you should have rested more, eaten better and more frequently, or perhaps even turned down that additional serving of alcohol or dessert. Some people might dismiss willpower as just a personality trait, but everyone has the ability to resist.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 21px; font-family: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; ">7</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">Once you re-examine the flaws of your fitness training program, you'll understand why you're not achieving the personal fitness goals you created. However, you must remember to make goals that are attainable and realistic, and this is where many people slip up in planning an effective fitness training program. Research acceptable weight loss or gain, find cookbooks meant for your diet, and set your schedule for workout times that are manageable.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 21px; font-family: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; ">8</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">The Bottom Line: Making your fitness training program fully attainable is the biggest part of ensuring commitment. Without realistic personal fitness goals, it is highly doubtful that you will succeed. Examine your routine as it is now and slowly work the new regime into your lifestyle. Once you start your fitness plan and get used to the motions, it soon becomes second nature to live a healthy lifestyle.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 21px; font-family: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; ">9</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">The bottom line is determining if you are really committed to this fitness venture. If you see getting in shape as just another item in a long list that may or may not be completed, this is probably not the right time to start your fitness training program. Look inside yourself and see if you have what it takes to make this goal a reality.</p></li></ol></span></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-53569137669665318812009-07-15T07:08:00.000-07:002009-07-15T07:10:55.518-07:00Staying Fit While on VacationAs I will be out of town for the next 6 days, I thought I should make a post on ways to stay in shape while enjoying your time off. I found this article on fitsugar.com. Enjoy! <div><br /></div><div><span class="Apple-style-span" style=" color: rgb(34, 34, 34); line-height: 21px; font-family:Arial, sans-serif;font-size:13px;"><p style="margin-top: 10px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">We all know that vacationing can make for a huge set-back on your quest to get fit. I know vacationing is supposed to be a time where you can just feel good and relax, but relaxing can be difficult if you are feeling each pound add up, one by one, day by day....</p><p style="margin-top: 10px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; "><br /></p><ol style="margin-top: 0px; margin-right: 1.5em; margin-bottom: 1.5em; margin-left: 1.5em; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; list-style-type: decimal; "><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; "><strong style="font-weight: bold; ">Plan Ahead to Fit in Fitness:</strong> Vacations should be an opportunity to re-energize, refresh, and relax -- not an excuse to take a break from health. When planning your vacation, opt for locations that will allow you to engage in physical activities you enjoy. Keep in mind that physical activity is the ticket to enjoying extra calories without weight gain.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; "><strong style="font-weight: bold; ">Be Prepared:</strong> When you travel, whether by plane, train, or automobile, be prepared with healthy food so you won’t have to eat whatever is available. Start the day with a nutritious breakfast, then pack easy and satisfying snacks or a small meal, such as a turkey sandwich with lettuce and tomato on whole-grain bread, a piece of fruit, and some cut-up veggies with hummus.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; "><strong style="font-weight: bold; ">Avoid Dining-Out Disasters:</strong> Eating out may pose the biggest challenge for avoiding vacation weight gain. "It is easy to control calories if you stay away from fried, crispy, or creamy foods; hold extras such as cheese and mayo; top salads with low-fat dressings; drink water instead of sodas -- simple things that can shave calories and make room for the special treats," says Blatner.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; "><strong style="font-weight: bold; ">Indulge in Moderation:</strong> Deprivation is no fun when you're on vacation. Instead, "the name of the game is moderation when it comes to controlling calories from treats and alcohol," says Blatner. So have one scoop of ice cream instead of the sundae, or split that decadent dessert with a dining companion.</li><li style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; "><strong style="font-weight: bold; ">Pare Down Portions:</strong> Even when you're on vacation, portions count if you want to avoid weight gain.</li></ol></span></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-37862897026237001132009-07-14T08:39:00.000-07:002009-07-14T10:18:09.799-07:00You are now free to "move it" about the cabin!Tomorrow I board a plane to NYC for an amazing mini vacation. I will be stuck on an airplane for around 2.5 hours. Now I do have the essentials to keep me preoccupied for a portion of that time...48 crayola crayons, coloring book, the book Viva La Repartee and a friend, the usual. I was curious as to whether or not there are exercises you can do while flying. <div><br /></div><div>I found this article on ehow.com. Enjoy and next time you find yourself airborne, try it! </div><div><br /></div><div>Ps... I find it funny that they included a list of things you will need:</div><div> athletic socks, bottled water, racquetballs, tennis balls and of course, a plane ticket! </div><div><br /></div><div><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-family:Arial, Helvetica, sans-serif;font-size:13px;">Combat poor circulation, swelling, sore joints and lethargy on cramped <a class="iAs" classname="iAs" href="http://www.ehow.com/how_3712_exercise-plane.html#" target="_blank" itxtdid="10653891" style="padding-top: 0px; padding-right: 0px; padding-bottom: 1px !important; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0.075em !important; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: normal !important; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; text-decoration: underline !important; cursor: pointer; color: rgb(0, 100, 0) !important; border-bottom-color: rgb(0, 100, 0) !important; border-bottom-style: solid !important; background-color: transparent !important; ">flights</a> by doing a short exercise routine. At the very least, you'll entertain your fellow passengers.</span></div><div><span class="Apple-style-span" style="font-family:Arial, Helvetica, sans-serif;font-size:100%;color:#333333;"><span class="Apple-style-span" style="font-size:13px;"><br /></span></span></div><div><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-family:Arial, Helvetica, sans-serif;font-size:13px;"><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; font-family:inherit;font-size:21px;">1</span></div></span></div><div><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-family:Arial, Helvetica, sans-serif;font-size:13px;"><ol id="intelliTxt" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; list-style-type: none; list-style-position: initial; list-style-image: initial; "><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; "> Squeeze a tennis ball, a racquetball or even a pair of socks with your hands until they're tired.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; font-family:inherit;font-size:21px;">2</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">Keep the balls of your feet planted and raise your legs using your calf muscles. If this is too easy, place your carry-on bag on your knees. Continue until tired.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; font-family:inherit;font-size:21px;">3</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">Plant your heels firmly and raise your toes as high as possible. Hold for five seconds, and relax. Repeat until tired.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; font-family:inherit;font-size:21px;">4</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">Place your hands on your armrests and raise your knees slowly (together is harder than one at a time) toward your chin. Lower them slowly. Repeat until tired.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; font-family:inherit;font-size:21px;">5</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">Cross your legs. Rotate the dangling foot in as wide a circle as possible. Continue until tired.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; font-family:inherit;font-size:21px;">6</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">Stretch your neck by keeping your chin close to your throat and tilting your head forward. Roll your head from one shoulder to the other, but avoid rotating it backward.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; font-family:inherit;font-size:21px;">7</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">Flex your trapezius muscles by doing shoulder hunches. Lower your shoulders, and then raise them up toward your ears into a shrug. Hold for five seconds. Continue until tired.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; font-family:inherit;font-size:21px;">8</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">Arch your torso gently backward and forward like a cat.</p></li><li style="padding-top: 10px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; clear: left; "><div class="stepBg" style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 10px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 11px; font-family: inherit; vertical-align: baseline; float: left; display: inline; font: normal normal normal 11px/normal Georgia; color: rgb(223, 166, 65); width: 25px; text-align: center; ">Step<span style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; vertical-align: baseline; height: 25px; width: 25px; background-image: url(http://i.ehow.com/ui/images/bg/circles.gif); background-repeat: no-repeat; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: initial; color: rgb(255, 255, 255); display: block; background-position: 0% -25px; font-family:inherit;font-size:21px;">9</span></div><p style="padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; margin-top: 10px; margin-right: 0px; margin-bottom: 10px; margin-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; outline-width: 0px; outline-style: initial; outline-color: initial; font-weight: inherit; font-style: inherit; font-size: 13px; font-family: inherit; vertical-align: baseline; ">Flex your gluteus muscles and hold for as long as possible. Squeezing your rear like this may occasion strange glances, but these muscles are the biggest in the human body and need to be exercised, too.</p></li></ol></span></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-67868316809659206122009-07-14T07:37:00.001-07:002009-07-14T10:17:18.802-07:00Try moving...literallySo before I get to enjoy in the splendor and wonder that is NYC....I have to move my sister Karrie into her new apartment. The good thing that it is in the same building, but the new place is upstairs. I packed her belongings, walked the 212 steps carrying said items, walked up the 17 stairs and walked back. I did this about 30 times. I even tried running back to make the time go faster. Throughout this pain, I thought it would be a good idea to make a blog about the amazing workout called MOVING! I did my research and I found this information on thedailyplate.com. Enjoy! <div><br /></div><div>For a 130 lb. person, moving household items-upstairs burns 531 calories and hour and moving household items-carrying burns 413 calories an hour.</div><div><br /></div><div>So the next time you ignore your friends phone calls when two days earlier he or she asked for help moving.....reconsider it. Happy workouts!<br /><div><br /></div><div><span class="Apple-style-span" style=" color: rgb(83, 72, 62); line-height: 12px; -webkit-border-horizontal-spacing: 8px; -webkit-border-vertical-spacing: 8px; font-family:verdana, arial, sans-serif;font-size:10px;"><b>Moving - packing and unpacking boxes:</b><br />Moving activities that involve packing and unpacking boxes engage the arms, shoulders, abdominals and chest muscles in constant movement. Larger objects will require more energy and strength to lift and pack, and this can burn extra<span class="Apple-style-span" style="color:#996633;"> </span><a class="iAs" classname="iAs" href="http://www.thedailyplate.com/fitness/exercise/moving-packing-and-unpacking-boxes#" target="_blank" itxtdid="7379796" style="text-decoration: underline !important; font-weight: normal !important; font-size: 10px; border-bottom-color: rgb(0, 100, 0) !important; border-bottom-width: 0.075em !important; border-bottom-style: solid !important; padding-bottom: 1px !important; background-color: transparent !important; "><span class="Apple-style-span" style="color:#996633;">calories</span></a> per hour. This can turn into a mild to moderate aerobic activity or workout.</span></div><div><span class="Apple-style-span" style="font-family:verdana, arial, sans-serif;font-size:85%;color:#53483E;"><span class="Apple-style-span" style=" line-height: 12px; -webkit-border-horizontal-spacing: 8px; -webkit-border-vertical-spacing: 8px;font-size:10px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:verdana, arial, sans-serif;font-size:85%;color:#53483E;"><span class="Apple-style-span" style=" line-height: 12px; -webkit-border-horizontal-spacing: 8px; -webkit-border-vertical-spacing: 8px;font-size:10px;"><br /></span></span></div></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-59794696889226157572009-07-10T08:58:00.000-07:002009-07-10T09:12:56.063-07:00Never give up! Never surrender!Ok, so this post hits a little too close to home, but it's fine. As I was browsing the infinite World Wide Web, I found this SPECTACULAR article on Mayoclinic.com. It deals with the barriers we all might come across from time to time during the journey toward "fitness." Enjoy reading and maybe next time you'll reconsider not working out! Happy Workouts and have a great weekend!!!!!!!!! <div><br /></div><div>Ps....next week's posts will be from NYC!!!!! Expect some good ones!!!!!!!!!!<br /><div><br /></div><div><br /></div><div><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: 12px; color: rgb(85, 85, 85); line-height: 14px; "><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 6px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-size: 18px; font-style: normal; font-weight: normal; font: normal normal normal 18px/normal Georgia; color: rgb(100, 157, 14); ">Barrier: I don't have enough time to exercise</h2><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 25px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 15px; ">Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.</p><ul style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; line-height: 15px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 45px; "><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Squeeze in a few 10-minute walks throughout the day.</strong> If you don't have time for a full workout, don't sweat it. Shorter spurts of exercise spaced throughout the day offer benefits, too.</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Get up earlier.</strong> If your days are packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise. Once you've adjusted to early-morning workouts, add another day or two to the routine.</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Claim the back row of the parking lot as your own.</strong> Or park a few blocks away and walk quickly to your destination.</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Rethink your rituals.</strong> Your weekly Saturday matinee with the kids or your best friend could be reborn as your weekly Saturday bike ride, rock-climbing lesson or trip to the pool.</li></ul><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 6px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-size: 18px; font-style: normal; font-weight: normal; font: normal normal normal 18px/normal Georgia; color: rgb(100, 157, 14); ">Barrier: Exercise is boring</h2><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 25px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 15px; ">It's natural to grow weary of a repetitive workout day after day, especially when you're going it alone. But exercise doesn't have to be boring.</p><ul style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; line-height: 15px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 45px; "><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Think of it as an activity.</strong> If you choose activities you enjoy, you're more likely to stay interested. Remember, anything that gets you moving counts.</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Vary the routine.</strong> Rotate among several activities — such as walking, swimming and cycling — to keep you on your toes while conditioning different muscle groups.</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Join forces with friends, relatives, neighbors or co-workers.</strong> Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Check out exercise classes or sports leagues at a recreation center or health club.</strong> Learn new skills while getting a great workout.</li></ul><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 6px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-size: 18px; font-style: normal; font-weight: normal; font: normal normal normal 18px/normal Georgia; color: rgb(100, 157, 14); ">Barrier: I'm self-conscious about how I look when I exercise</h2><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 25px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 15px; ">Don't get down on yourself! Remind yourself what a great favor you're doing for your cardiovascular health, or focus on how much stronger you feel after a workout. Praise yourself for improving your stamina and making a commitment to lifelong fitness.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 25px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 15px; ">If you're still uncomfortable exercising in the presence of others, go solo at first. Try an exercise video or an activity-oriented video game. Consider investing in a stationary bicycle, treadmill, stair-climbing machine or other piece of home exercise equipment. As you become healthier and more at ease with exercising, your self-confidence is likely to improve as well.</p><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 6px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-size: 18px; font-style: normal; font-weight: normal; font: normal normal normal 18px/normal Georgia; color: rgb(100, 157, 14); ">Barrier: I'm too tired to exercise after working all day</h2><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 25px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 15px; ">No energy to exercise? Without exercise, you'll have no energy. It's a vicious cycle. But breaking the cycle with physical activity is one of the best gifts you can give yourself.</p><ul style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; line-height: 15px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 45px; "><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Try a morning dose of exercise.</strong> Remember the suggestion to get up 30 minutes earlier to exercise? Hop on the treadmill or stationary bicycle while you listen to the radio or watch the morning news. Or step outside for a brisk walk.</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Make lunchtime count.</strong> Keep a pair of walking shoes at your desk, and take a brisk walk during your lunch break.</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Be prepared.</strong> Put workout clothes on top of your dresser, socks and all. Keep a full water bottle in the fridge. Have an exercise video queued up and ready to go when you get home at night.</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Hit the hay earlier.</strong> Running on empty is no way to face a full day. Go to bed earlier to make sure you're getting enough sleep.</li></ul><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 6px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-size: 18px; font-style: normal; font-weight: normal; font: normal normal normal 18px/normal Georgia; color: rgb(100, 157, 14); ">Barrier: I'm too lazy to exercise</h2><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 25px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 15px; ">If the mere thought of a morning jog makes you tired, try these thoughts on for size:</p><ul style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; line-height: 15px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 45px; "><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Set realistic expectations.</strong> If your mental bar is too high, you might give up without even trying. Start with a walk around the block. Don't give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually you'll no longer feel worn out. That's progress!</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Work with your nature, not against it.</strong> Plan physical activity for times of the day when you tend to feel more energetic — or at least not quite so lazy.</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Schedule exercise as you would schedule an important meeting or appointment.</strong> Block off times for physical activity, and make sure your friends and family are aware of your commitment. Ask for their encouragement and support.</li></ul><div><span class="Apple-style-span" style="line-height: 15px;"><span class="Apple-style-span" style="line-height: 14px; "><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 6px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-size: 18px; font-style: normal; font-weight: normal; font: normal normal normal 18px/normal Georgia; color: rgb(100, 157, 14); ">Barrier: I'm not athletic</h2><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 25px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 15px; ">Natural athletic ability isn't a prerequisite to physical activity. Try something simple, such as a daily walk. Better yet, team up with friends who are in the same boat. Have fun while helping each other work out. Don't worry about becoming a superstar athlete or joining the hard-bodied athletes at the fitness club. Simply focus on the positive changes you're making to your body and mind.</p><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 6px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-size: 18px; font-style: normal; font-weight: normal; font: normal normal normal 18px/normal Georgia; color: rgb(100, 157, 14); ">Barrier: I've tried to exercise in the past and failed</h2><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 25px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 15px; ">Don't throw in the towel! You can't see it when you lower your cholesterol or reduce your risk of diabetes, but that doesn't mean you aren't doing yourself a great favor. Re-evaluate what went wrong, and learn from your mistakes.</p><ul style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; line-height: 15px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 45px; "><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Pace yourself.</strong> Start small and build up to more-intense workouts later, when your body is ready.</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Set realistic goals.</strong> Don't promise yourself you're going to work out for an hour every day, and then get down on yourself when you fall short. Stick with goals you can more easily achieve, such as exercising 20 minutes a day, three days a week for the first month.</li><li class="doublespace" style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; list-style-type: square; list-style-position: initial; list-style-image: initial; "><strong>Remember why you're exercising.</strong> Use your personal fitness goals as motivation — and reward yourself as you meet your goals.</li></ul><h2 style="margin-top: 0px; margin-right: 0px; margin-bottom: 6px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; font-size: 18px; font-style: normal; font-weight: normal; font: normal normal normal 18px/normal Georgia; color: rgb(100, 157, 14); "><br /></h2><ul style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; line-height: 15px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 45px; "><div><span class="Apple-style-span" style="font-family:Georgia, sans-serif;font-size:180%;color:#649D0E;"><span class="Apple-style-span" style="font-size: 18px; line-height: normal;"><br /></span></span></div></ul></span></span></div></span></div></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-5138365960190120032009-07-08T08:11:00.000-07:002009-07-08T08:16:42.709-07:00Pilates...more than meets the eyesSo I have heard a lot about pilates, but I have never taken a class before. I thought it was just a more intense version of yoga. So I did my research and found out there are amazing health benefits to this little ol' thing they call PILATES! I received this information at www.articlebase.com/health. Happy reading and as always...HAPPY WORKOUTS! <div><br /></div><div><span class="Apple-style-span" style="font-family: Verdana, Arial, sans-serif; font-size: 12px; color: rgb(51, 51, 51); line-height: 19px; ">1. Makes You into Muscle Man<br /><br />If want a long, lean look without bulky muscles, but with all the strength. Would you like to build strength and endurance without getting the muscle man look? If so, pilates may be just what you have been searching for.<br />There's a reason that pilates is the exercise of choice for gymnasts and professional dancers. Most conventional workouts tend to create bulky muscle. Why is this? In most workouts, the emphasis is placed on repetition and building strong muscles.<br /><br />This causes already-strong (think: big) muscles to get even strong, and thus bigger. Pilates does not rely on frequent repetition, and thus no overgrown muscles. Pilates focuses on the whole body, not just on sections of muscles. <br /><br />2. Increases the Strength of Stabilizer Muscles<br /><br />There are many benefits that one can achieve through a proper use of the pilates program. One of the most significant points of the pilates program is it's ability to increase the strength of stabilizer muscles that may not commonly be worked out in a standard exercise program.<br /><br />Also, since pilates stresses the use of graceful and fluid movements, it can be a great way to get a better sense of the kinesthetics of<a href="http://www.articlesbase.com/health-articles/top-six-benefits-of-pilates-exercises-74468.html#" class="kLink" target="undefined" id="KonaLink0" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; text-decoration: underline !important; color: rgb(0, 153, 0) !important; border-bottom-style: none !important; cursor: pointer; font-family: verdana; border-top-width: 0px !important; border-right-width: 0px !important; border-bottom-width: 0px !important; border-left-width: 0px !important; border-top-style: none !important; border-right-style: none !important; border-left-style: none !important; border-top-color: transparent !important; border-right-color: transparent !important; border-bottom-color: transparent !important; border-left-color: transparent !important; background-image: none !important; background-repeat: initial !important; background-attachment: initial !important; -webkit-background-clip: initial !important; -webkit-background-origin: initial !important; background-color: transparent !important; text-transform: none !important; display: inline !important; font-variant: normal; top: 0px; right: 0px; bottom: 0px; left: 0px; position: static; background-position: initial initial !important; "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; color: rgb(0, 153, 0) !important; font-family: Verdana, Arial, sans-serif; font-weight: normal; font-size: 12px; position: static; color:#009900;"><span class="kLink" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 1px !important; padding-left: 0px !important; border-top-width: 0px !important; border-top-style: none !important; border-top-color: initial !important; border-left-width: 0px !important; border-left-style: none !important; border-left-color: initial !important; border-right-width: 0px !important; border-right-style: none !important; border-right-color: initial !important; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: initial; color: rgb(0, 153, 0) !important; background-image: none; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: transparent; width: auto !important; float: none !important; display: inline !important; font-family: Verdana, Arial, sans-serif; font-weight: normal; font-size: 12px; position: static; background-position: initial initial; ">your </span><span class="kLink" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 1px !important; padding-left: 0px !important; border-top-width: 0px !important; border-top-style: none !important; border-top-color: initial !important; border-left-width: 0px !important; border-left-style: none !important; border-left-color: initial !important; border-right-width: 0px !important; border-right-style: none !important; border-right-color: initial !important; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: initial; color: rgb(0, 153, 0) !important; background-image: none; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: transparent; width: auto !important; float: none !important; display: inline !important; font-family: Verdana, Arial, sans-serif; font-weight: normal; font-size: 12px; position: static; background-position: initial initial; ">body</span></span></a>. The sense of body that you can achieve through pilates is quite significant, and many find that they are better able to balance themselves regardless of the position that they are in.<br /><br />3. A Mind-Body Workout That Strengthens Your Whole Body<br /><br />Another one of the benefits of Pilates is that it engages the mind and enhances body awareness. Like yoga, tai chi, and Asian martial arts, Pilates is not just a workout for your body. Joseph H. Pilates studied yoga, martial arts, and other ancient mind-body activities and included a strong philosophical foundation into the practice of Pilates.<br /><br />Pilates not only helps tone your body, but your mind and spirit as well. The smooth, precise and flowing movements of Pilates are designed to make you more mindful of your body.<br /><br />Breath movement is also emphasized to put you in touch with how breath moves through your body. Pilates has been demonstrated to reduce stress, anxiety, and helps lift depression. The mind-body connection is fundamental to the study and practice of pilates.<br /><br />4. Pilates Strengthens Your Core like No Other Exercise<br /><br />Another one of the benefits of Pilates is that the increased amount of strength that one can achieve in the 'core' of the body. The term core refers to the muscles in and around the area of the abdominal muscles and the back.<br />Proper breathing control is also stressed in pilates, adding to the numerous list of benefits that one can attain through regular use of the exercise program.<br /><br />5. Prevents You from Future Injuries<br /><br />Pilates strengthens your body and helps prevent future injuries. Pilates helps to condition the whole body, not just certain muscles. This helps balance the <a href="http://www.articlesbase.com/health-articles/top-six-benefits-of-pilates-exercises-74468.html#" class="kLink" target="undefined" id="KonaLink1" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; text-decoration: underline !important; color: rgb(0, 153, 0) !important; border-bottom-style: none !important; cursor: pointer; font-family: verdana; border-top-width: 0px !important; border-right-width: 0px !important; border-bottom-width: 0px !important; border-left-width: 0px !important; border-top-style: none !important; border-right-style: none !important; border-left-style: none !important; border-top-color: transparent !important; border-right-color: transparent !important; border-bottom-color: transparent !important; border-left-color: transparent !important; background-image: none !important; background-repeat: initial !important; background-attachment: initial !important; -webkit-background-clip: initial !important; -webkit-background-origin: initial !important; background-color: transparent !important; text-transform: none !important; display: inline !important; font-variant: normal; top: 0px; right: 0px; bottom: 0px; left: 0px; position: static; background-position: initial initial !important; "><span style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; color: rgb(0, 153, 0) !important; font-family: Verdana, Arial, sans-serif; font-weight: normal; font-size: 12px; position: static; color:#009900;"><span class="kLink" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 1px !important; padding-left: 0px !important; border-top-width: 0px !important; border-top-style: none !important; border-top-color: initial !important; border-left-width: 0px !important; border-left-style: none !important; border-left-color: initial !important; border-right-width: 0px !important; border-right-style: none !important; border-right-color: initial !important; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: initial; color: rgb(0, 153, 0) !important; background-image: none; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: transparent; width: auto !important; float: none !important; display: inline !important; font-family: Verdana, Arial, sans-serif; font-weight: normal; font-size: 12px; position: static; background-position: initial initial; ">muscle </span><span class="kLink" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 1px !important; padding-left: 0px !important; border-top-width: 0px !important; border-top-style: none !important; border-top-color: initial !important; border-left-width: 0px !important; border-left-style: none !important; border-left-color: initial !important; border-right-width: 0px !important; border-right-style: none !important; border-right-color: initial !important; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: initial; color: rgb(0, 153, 0) !important; background-image: none; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: transparent; width: auto !important; float: none !important; display: inline !important; font-family: Verdana, Arial, sans-serif; font-weight: normal; font-size: 12px; position: static; background-position: initial initial; ">and </span><span class="kLink" style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px !important; padding-right: 0px !important; padding-bottom: 1px !important; padding-left: 0px !important; border-top-width: 0px !important; border-top-style: none !important; border-top-color: initial !important; border-left-width: 0px !important; border-left-style: none !important; border-left-color: initial !important; border-right-width: 0px !important; border-right-style: none !important; border-right-color: initial !important; border-bottom-width: 1px; border-bottom-style: solid; border-bottom-color: initial; color: rgb(0, 153, 0) !important; background-image: none; background-repeat: initial; background-attachment: initial; -webkit-background-clip: initial; -webkit-background-origin: initial; background-color: transparent; width: auto !important; float: none !important; display: inline !important; font-family: Verdana, Arial, sans-serif; font-weight: normal; font-size: 12px; position: static; background-position: initial initial; ">strength</span></span></a> of the body. Since no set of muscles is ever over or under trained, there is less risk for injury. The body becomes more fluid and supple, protecting against injury. <br /><br />6. Helps You Become Efficient With Your Body<br /><br />Last, but not the least one of the benefits of Pilates is that it teaches you how to become efficient with your body. Very few exercises can help your body become more efficient in its movement.<br />Why is efficiency so important? Being efficient means that your body moves in a way, that is smoother, safer, and less prone to injury. By practicing pilates on a regular basis, you can train your body more to move in a much safer and more efficient manner. <br /><br />Other Benefits of Pilates<br />Tone and build long, lean muscles without bulk. <br />Reduce stress, relieve tension, and boost energy through deep stretching. <br />Restore postural alignment. <br />Create a stronger, more flexible spine. <br />Increase joint range of motion. <br />Improve circulation. <br />Heighten neuromuscular coordination. <br />Offer relief from back pain and joint stress. <br />Correct over-training of muscle groups which can lead to stress and injury. <br />Enhance mobility, agility and stamina. <br />Compliment sports training and develop functional fitness for daily life activity. <br />Improve the way your body looks and feels.</span></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-26440813757985520722009-07-06T11:05:00.000-07:002009-07-07T08:16:49.907-07:00Jump start your old routine! Shock it real good!<span class="Apple-style-span" style=" ;font-family:'Lucida Grande', 'Lucida Sans Unicode', arial, Verdana, sans-serif;font-size:13px;"><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 18px; "><b>Has your workout gotten a little boring?? Well if it has then it is time to perk up and try something new or add some intensity. I found this amazing article on how to add some pep to your workout routine. It came from http://www.mirror.co.uk/opinion/blogs/. </b></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 18px; "><b><br /></b></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 18px; "><b>Try it for yourself! Happy workouts! </b></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 18px; "><b><br /></b></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 18px; "><strong>Equipment<br /></strong><br />A treadmill and a set of dumbbells you feel challenged with when doing biceps curls for a set of 15 reps. Most women can do 3-5kgs and most men can do 6-10kgs.<br /><br /><strong>Routine<br /></strong><br />Jump on the treadmill for five minutes at a pace which is challenging. Stop after five minutes. Pick up the dumbbells and do these exercises in order with no rest in-between.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 18px; ">Step-ups on the side of the treadmill with dumbbells 10 reps each leg<br />Squats with dumbbells 15 reps<br />Lunges with dumbbells 10 reps each leg<br />Biceps curl with dumbbells 15 reps<br />Shoulder press with dumbbells 10 reps<br />Bent over rows with dumbbells 15 reps<br />Triceps dips on the side of the treadmill 15 reps<br />Press-ups next to the treadmill 15 reps<br />Into a plank for 30 seconds</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 18px; ">Jump back on the treadmill and knock out another five minutes at a pace that challenges you. Repeat the whole workout five times. The whole workout will take you about 45 minutes.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 15px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; line-height: 18px; ">If you are out doors with your resistance band you will simply find a route to do cardio' that starts and finishes at a park bench and takes five minutes to complete. Then simply apply the same circuit as above. Of course you will have to do the leg exercises without the band so do an extra five reps to increase intensity.</p><div><span class="Apple-style-span" style="line-height: 18px;"><br /></span></div></span>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-73725711456406177812009-07-04T16:42:00.000-07:002009-07-04T16:44:11.828-07:00Boom Boom Pow!HAPPY FOURTH OF JULY!!!!!!Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-52124730156840943142009-07-03T12:29:00.000-07:002009-07-03T12:35:30.441-07:00Let's take some shots....of wheatgrassSo once again, I find myself in Tampa, Florida. I went by Xtreme Juice today to pick up a delicious smoothie called Peanut Butter Whirl. I figured that the extra calories were worth it because of all the protein in the peanut butter. Scrumptious and good for me...can't beat it. Anyways, I saw that they offered Wheatgrass shots so that inspired today's post....<div><br /></div><div>What is Wheatgrass and what are the benefits? </div><div><br /></div><div>I retrieved this information from the <a href="http://www.xtremejuice.com/index.php">Xtreme Juice</a> Web site as well as greenhealthcanada.com. Happy reading and have an amazing 4th of July weekend!!!!!!!! </div><div><br /></div><div><span class="Apple-style-span" style="font-family: Verdana; font-size: 13px; ">Wheatgrass, as the name suggests, is the grass of young wheat plants. It is also a powerful health food supplement that is packed with highly concentrated vitamins, minerals, chlorophyll and enzymes. Nutritionally, wheatgrass is a complete food that contains 98 of the 102 earth elements.</span><br /></div><div><span class="Apple-style-span" style="font-family: Verdana; font-size: 13px;"><br /></span></div><div><span class="Apple-style-span" style="font-family: Verdana; font-size: 13px;">Wheatgrass and wheatgrass juice are excellent ways to get dark greens in the diet. Pound for pound, wheatgrass is more than twenty times denser in nutrients than other choice vegetables. Since it is considered a vegetable in the grass stage, wheatgrass is safe for people with wheat allergies. Juicing unlocks even more nutrients from wheatgrass, making them more concentrated and usable to the cells of the body.<br /><br />Dr. Ann Wigmore, proponent of a "living foods diet", has embraced the benefits of wheatgrass in her teachings and writing. According to Dr. Wigmore, wheatgrass has an exceptional ability to both nourish and detoxify the body. <br /><br />One of the ingredients with major benefit in wheatgrass is chlorophyll, which has the ability to draw toxins from the body like a magnet. Considered the "blood of plants", chlorophyll can soothe and heal tissues internally. The chlorophyll in wheatgrass is high in oxygen and light energy, which can provide the brain and body tissues with an optimal environment in which to function. The chlorophyll in wheatgrass also has antibacterial properties, which can stop the development of harmful bacteria in the body.<br /><br />Wheatgrass juice has external benefits as well. It can be used as a scalp treatment to restore luster to hair, as a skin cleanser and astringent, and as a sinus treatment.<br /><br />Wheatgrass juice can also be added to bath water to stimulate circulation, and it can be applied topically to help heal cuts and bruises. In addition, gargling with wheatgrass juice can ease a sore throat.<br /><br />A major benefit of taking wheatgrass juice is that it is easily digested with little energy. Wheatgrass provides crude chlorophyll from a living plant, which is the most effective way to gain the full therapeutic benefits of chlorophyll. Just an ounce of wheatgrass juice per day provides a host of benefits, while a therapeutic program to treat a specific condition or illness may include two or three ounces. It is a complete food with no side effects. Many people grow their own organic wheatgrass and use juicers to make their own juice.<br /></span></div><div><span class="Apple-style-span" style="font-family: Verdana; font-size: 13px;"><br /></span></div><div><span class="Apple-style-span" style="font-family: Verdana; font-size: 13px;"><span class="Apple-style-span" style="font-size: 12px; "><div style="display: block; "><strong><em><span style="font-size:130%;color:#006600;">One Shot of Wheatgrass Juice<br /></span></em></strong></div><div style="display: block; "><ul><li><span style="font-size:85%;">One ounce contains 103 vitamins, minerals and amino acids.</span></li><li><span style="font-size:85%;">One ounce of wheatgrass juice represents as much nutritional value as approximately 2.5 pounds of fresh green vegetables.</span></li><li><span style="font-size:85%;">Wheatgrass juice is high in chlorophyll.</span></li><li><span style="font-size:85%;">It is very high in vitamins A, B-Complex, C, E and K.</span></li><li><span style="font-size:85%;">Wheatgrass juice is a natural source of laetrile (B-17).</span></li><li><span style="font-size:85%;">It contains beta-carotene, which is found in red, green and yellow pigmented fruits and vegetables. Beta-carotene acts as a scavenger against harmful molecules flowing naturally through the body or through toxins inhaled from cigarette smoke, air pollution and other damaging sources.</span></li><li><span style="font-size:85%;">Wheatgrass cleanses, purifies and feeds the body by activating the white blood cells, which boost the body's immune system.</span></li><li><span style="font-size:85%;">Wheatgrass juice is also beneficial for people who need to lose weight or cleanse their bodies.</span></li></ul></div></span></span></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-5619972412540257922009-07-01T16:23:00.000-07:002009-07-01T16:30:12.109-07:00Your booty shouldn't be at the bottom of your workout list...Today's post is about working your booty! I got this information from www.exercise.about.com. It's important to not just treat your bum as the upper part of your leg or the lower portion of your back. You need to focus on it every now and then. If you follow these tips, I can guarantee you will be working your bottom efficiently and effectively. Happy workouts!!!!!!! <div><br /></div><div><span class="Apple-style-span" style="color: rgb(51, 51, 51); font-family: Verdana; font-size: 12px; line-height: 18px; "><h1 style="font-size: 100%; font-style: inherit; font-weight: inherit; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; color: rgb(62, 62, 62); font: normal normal normal 22px/1.2 Arial; ">Your Butt Workout</h1><p style="font-size: 100%; font-style: inherit; font-weight: inherit; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; margin-top: 1.5em; margin-right: 0px; margin-bottom: 1.5em; margin-left: 0px; ">This workout includes a variety of exercise targeting the butt, hips and thighs for a challenging lower body workout. Modify any exercises to fit your fitness level and make sure you warm up with cardio or light versions of the exercises.</p><ul style="font-size: 100%; font-style: inherit; font-weight: inherit; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; position: relative; z-index: 0; margin-top: 1.5em; margin-right: 0px; margin-bottom: 1.5em; margin-left: 0px; "><li style="font-size: 100%; font-style: inherit; font-weight: inherit; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; margin-left: 18px; list-style-type: disc; "><b style="font-weight: bold; ">For Beginners</b>: Do 1 set of 8-12 repetitions of each exercise with no weight or light weight.</li><li style="font-size: 100%; font-style: inherit; font-weight: inherit; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; margin-left: 18px; list-style-type: disc; "><b style="font-weight: bold; ">For Intermediate</b>: Do 2 sets of 8-12 reps using enough weight to complete the desired number of reps.</li><li style="font-size: 100%; font-style: inherit; font-weight: inherit; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; margin-left: 18px; list-style-type: disc; "><b style="font-weight: bold; ">For Advanced</b>: Do 3 or more sets of 8-12 repetitions, using enough weight to complete the desired number of reps.</li></ul><div><table border="0" cellpadding="2" width="100%" style="font-size: 100%; font-style: inherit; font-weight: inherit; margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; border-collapse: separate; -webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; empty-cells: show; "><tbody><tr><td align="right" valign="top" style="width: 503px; vertical-align: top; "><p align="left" style="font-size: 100%; font-style: inherit; font-weight: inherit; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; margin-top: 1.5em; margin-right: 0px; margin-bottom: 1.5em; margin-left: 0px; "><b style="font-weight: bold; ">Assisted Squat<br /></b>Wrap a band or towel around a sturdy object in front of you, feet hip-width apart, abs in. Hold the band and bend knees and lower into a squat (no lower than 90 degrees). Push through the heels and squeeze the butt to lift back to start.</p><p align="left" style="font-size: 100%; font-style: inherit; font-weight: inherit; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; margin-top: 1.5em; margin-right: 0px; margin-bottom: 1.5em; margin-left: 0px; "><b style="font-weight: bold; ">Single Leg Squat/Step Up</b><br />Put right foot on a 12-14" platform and bend the left leg, sitting back into a mini-squat (knee behind toe). Push up through the right heel to step up while squeezing the glutes to lift the left leg up behind you a few inches. Hold dumbbells for added resistance.<br /></p><p align="left" style="font-size: 100%; font-style: inherit; font-weight: inherit; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; margin-top: 1.5em; margin-right: 0px; margin-bottom: 1.5em; margin-left: 0px; "><b style="font-weight: bold; ">One Legged Deadlift</b><br />Stand on left leg and bend right leg or rest it on a ball behind you (as shown). Holding dumbbells in front of thighs, tip from the hips and lower torso towards the floor, weights close to legs, and stopping at mid-shin. Squeeze the butt and hamstrings to raise back up to mid-thigh. Keep the back flat, abs in and shoulders back.<br /></p><p align="left" style="font-size: 100%; font-style: inherit; font-weight: inherit; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; margin-top: 1.5em; margin-right: 0px; margin-bottom: 1.5em; margin-left: 0px; "><b style="font-weight: bold; ">Ham Raises On The Ball</b><br />Lie down and place right foot on the ball (or on a step), knee bent, and raise left leg straight up. Keeping abs tight, squeeze butt and hamstring to lift butt off the floor, pushing left leg straight up towards the ceiling. Lower back until butt barely touches the floor.<br /></p><p align="left" style="font-size: 100%; font-style: inherit; font-weight: inherit; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; margin-top: 1.5em; margin-right: 0px; margin-bottom: 1.5em; margin-left: 0px; "><b style="font-weight: bold; ">Bent Leg Outer Thigh Lift</b><br />Holding on to a chair, bend right knee to 90 degrees. Keeping body upright, lift bent leg out to the side as high as you can. Lower and repeat.<br /></p><p align="left" style="font-size: 100%; font-style: inherit; font-weight: inherit; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; margin-top: 1.5em; margin-right: 0px; margin-bottom: 1.5em; margin-left: 0px; "><b style="font-weight: bold; ">Lunge On The Ball</b><br />Prop right shin on a ball (or step) behind you and bent front knee, slowly lowering into a lunge. Squeeze through the heels to raise back up, making sure knee is behind toe and torso is straight, abs in. Adjust the ball as needed to keep your knee behind your toe.<br /></p><p align="left" style="font-size: 100%; font-style: inherit; font-weight: inherit; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; text-decoration: inherit; margin-top: 1.5em; margin-right: 0px; margin-bottom: 1.5em; margin-left: 0px; "><br /></p></td></tr></tbody></table></div></span></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-29613969729957540952009-06-22T13:48:00.001-07:002009-06-22T13:57:18.318-07:00A really gross factSo as I am enjoying my summer break in Tampa, I found an interesting article in Fitness magazine. How lucky for you that I keep you all in mind during my mini-vacation. <div><br /></div><div>We all love listening to music during our workouts. For me, I always have to have some upbeat 80's playlist blaring in my ear or I could never finish my 30-minute elliptical session. However, there are somethings you need to know before you stick those headphones in your ear. </div><div><br /></div><div>Got a great cardio mix you want to share? Before handing over your iPod, listen up: Earphones are crawling with germs that may lead to ear infections, say researchers in India. People who are frequently plugged in for at least 30 minutes at a time had 12 percent more bacteria on their earphones and in their ears than those who listened less. </div><div><br /></div><div>Fitness magazine's advice....</div><div><br /></div><div>Regularly clean your buds with alcohol wipes. </div><div><br /></div><div>Just a quick little tip! Stay tuned for more and have a great summer break everyone! </div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-37854682746550606112009-06-17T16:46:00.000-07:002009-06-17T16:58:48.011-07:00The Simple Fitness Rules<span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">In a previous post, I told you the common mistakes people make when working out. This post is all about what TO DO. I found this information at zenhabits.net. </span></span><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">1. Get moving. Make sure to do some form of physical activity 4 days out of the week. </span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">2. Enjoy yourself. Workouts can get boring so try to make it fun! If it gets boring, move on to something else. </span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">3. Slowly add intensity. The keyword here is SLOWLY. Don't start off with a 3-mile run if you haven't been working out in a while. Start with a 2 mile walk. Once you've been doing a physical activity for a while and are used to it then you can add some intensity to it. </span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">4. Minimal Equipment. Especially in the beginning. You should start off with doing exercises that use your own body weight as resistance. Then after you have become used to that then you may start adding the weights. </span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">5. Just a few exercises. </span></span><span class="Apple-style-span" style="line-height: 20px; "><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Keep it simple in the weight room: squats, deadlifts, presses, chinups or pullups, rows. You can do a lot with just those lifts. Of course, you’ll want to mix it up eventually with some variations. </span></span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande'; font-size: 13px; line-height: 20px;">6. Eat real foods. Aim for foods that are as close to their natural state as possible. </span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande'; font-size: 13px; line-height: 20px;">7. Eat less</span><span class="Apple-style-span" style="line-height: 20px; "><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'lucida grande';">. I</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'lucida grande';">t’s smart to reduce how much you eat overall, at least until you reach a healthy level of body fat. </span></span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande'; font-size: 13px; line-height: 20px;">8. Give it time. Be patient. Nothing worth having comes easily!!!!! </span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande'; font-size: 13px; line-height: 20px;"><br /></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande'; font-size: 13px; line-height: 20px;">Hopefully this helps!!! Happy workouts! </span></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-42888984100785324162009-06-16T18:22:00.000-07:002009-06-16T18:54:05.204-07:00Use it or you'll use it!<span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Have you been taking advantage of the many perks that Wellness2Go offers its members? No? Are you wondering what amazing and stupendous benefits Wellness2Go offers????? Well then this post is the one for you. Let's take a stroll....</span></span><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Food:</span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Momoyaki</span></span></span><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">: 20% off<br /></span></span><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Gelato Company</span></span></span><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">: Buy sandwich, get free medium gelato/ Thursday is still $2.5 wine night for our members<br /></span></span><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Designer Greens</span></span></span><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">: $2 off your meal (that means you can eat for around $1)<br /></span></span><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">D'Lites</span></span></span><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">: $1 off medium or large<br /></span></span><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Green Plantains</span></span></span><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">: Buy one item, get another free (up to $5 off)</span></span><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Services: </span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Gainesville Health & Fitness</span></span></span><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">: Free 7-day membership and online nutrition/weight mangement program<br /></span></span><span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">A Better Massage</span></span></span><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">: $5 off</span></span><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div><span class="Apple-style-span" style="font-weight: bold; "><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Fitness Classes at Lexington Crossing: </span></span></span><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Tuesdays and Thursday at 5 p.m.</span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Did you know there are other places around the Gainesville area where you can take advantage of healthy options?</span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></div><div><ul><li><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Students of the University of Florida and Santa Fe College can take advantage of their on-campus gyms and fitness classes.</span></span></li><li><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Most apartment complexes have a 24-hour gym so you can get fit on your schedule. </span></span><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></li><li><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Walk to class or work if the distance is reasonable </span></span></li><li><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Take the stairs whenever possible...here is an excerpt from an article on NYTimes.com....</span></span></li></ul><div><span class="Apple-style-span" style="line-height: 21px; "><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Stair climbing is twice as taxing as brisk walking on the level and 50 percent harder than walking up a steep incline or lifting weights. Peak exertion is attained much faster when climbing stairs than walking, which is why nearly everyone huffs and puffs going upstairs, at least until their “second wind” kicks in after a few flights. </span></span></span><span class="Apple-style-span" style="line-height: 21px; "><span class="Apple-style-span" style="font-family: 'lucida grande';"><span class="Apple-style-span" style="font-size: small;">Because stairs are so taxing, only the very young at heart should attempt to charge up long flights. But at a slow, steady pace, stairs can be a health plus for the rest of us. Begin modestly with a flight or two, and then add more as you improve. Take the stairs whenever you can; if you have a long way to go, walk part way, and then switch to an elevator. Use the railing for balance and security, and don’t try the stairs after a heavy meal or if you feel unwell.<span class="Apple-style-span" style="line-height: normal;"> </span><span class="Apple-style-span" style="line-height: 15px; ">Even at a slow pace, <span class="Apple-style-span" style="font-weight: bold;">you’ll burn calories two to three times faster climbing stairs than walking briskly on the level</span>. </span></span></span></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande'; font-size: 13px; line-height: 15px;"><br /></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande'; font-size: 13px; line-height: 15px;"><br /></span></div></div><div><span class="Apple-style-span" style="font-family: 'lucida grande'; font-size: 13px;"><br /></span></div><div><span class="Apple-style-span" style="font-family: 'lucida grande'; font-size: 13px;"><br /></span></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-21474171575758233522009-06-11T15:10:00.000-07:002009-06-11T15:36:13.604-07:00The No Nos in Weight LossToday's post is about the mistakes we all make when trying to get into shape. I retrieved these 5 weight loss mistakes from examiner.com. <div><br /></div><div>1. <span class="Apple-style-span" style="font-weight: bold;">Not lifting weights</span>. Using weights is the number one mode of exercise to burn body fat!</div><div><br /></div><div>2. <span class="Apple-style-span" style="font-weight: bold;">Walking</span>. It's a good start but it just isn't enough, </div><div><br /></div><div>3. <span class="Apple-style-span" style="font-weight: bold;">Not committing your self enough or going hard enough at the gym</span>. Stay committed. Push yourself. </div><div><br /></div><div>4. <span class="Apple-style-span" style="font-weight: bold;">Doing boring cardio</span>. Now don't get me wrong, I love just listening to my Lady Gaga or watching the Cash Cab while doing the elliptical machine but if you want to burn fat you need to add some high intensity interval training. Plus, varying your workout routine keeps it interesting, </div><div><br /></div><div>5. <span class="Apple-style-span" style="font-weight: bold;">Not looking for someone to help you</span>. Consult a personal trainer or fitness expert if you have any questions. Try attending the Wellness2Go fitness classes at Lexington Crossing on Tuesdays and Thursdays at 5 p.m. Ed Buckley leads the classes and is an expert on fitness. He would be happy to answer any of your questions!!!</div><div><br /></div><div>Happy workouts! </div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-44527333297435980642009-06-11T13:13:00.001-07:002009-06-11T13:14:22.176-07:00Web sites...so HOT right now!Check out the Wellness2Go Web site....http://gainesvillecollegeliving.com/wellness2go.html...Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-10522344551387577152009-06-07T19:30:00.000-07:002009-06-07T19:50:27.359-07:00Sore Muscles...<span class="Apple-style-span" style="font-size: medium;">This week's blog is all about those pesky sore muscles you get the day after a workout. Let's say you attend this week's fitness classes at Lexington Crossing on Tuesday and Thursday as 5 p.m. and you want to know how to prevent and treat sore muscles. Well, I found some very helpful information on eHow.com </span><div><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div><span class="Apple-style-span" style="font-size: medium;">1.</span><span class="Apple-style-span" style="font-size: medium;"> </span><span class="Apple-style-span" style="color: rgb(51, 51, 51); "><span class="Apple-style-span" style="font-size: medium;">Apply an ice pack for 20 minutes to any area that hurts. Repeat this every hour until the pain subsides.</span></span></div><div><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div><span class="Apple-style-span" style="font-size: medium;">2. STRETCH before and after your workout to avoid sore muscles.</span><span class="Apple-style-span" style=" "><span class="Apple-style-span" style=" "><span class="Apple-style-span" style="font-size: medium;"> If your muscles are already sore, s</span><span class="Apple-style-span" style="color: rgb(51, 51, 51); "><span class="Apple-style-span" style="font-size: medium;">tretch the sore area gently to rid your body of lactic acid, which contributes to the pain.</span></span></span></span></div><div><span class="Apple-style-span" style="color: rgb(51, 51, 51); "><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></div><div><span class="Apple-style-span" style="color: rgb(51, 51, 51); "><span class="Apple-style-span" style="font-size: medium;">3. </span><span class="Apple-style-span" style="font-size: medium;">Walk 15 to 30 minutes at least once a day to increase circulation throughout your body. This will also help deliver much-needed oxygen to the sore muscles.</span></span></div><div><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div><span class="Apple-style-span" style="font-size: medium;">4. Stay hydrated. </span><span class="Apple-style-span" style="color: rgb(51, 51, 51); "><span class="Apple-style-span" style="font-size: medium;">Drink a minimum of eight glasses (64 oz.) of water daily - more if you're active - to hydrate your body. </span><span class="Apple-style-span" style="color: rgb(0, 0, 0); "><span class="Apple-style-span" style="font-size: medium;">Many physical problems, including </span><span class="yellowFade"><span><span class="yellowFadeInnerSpan" style="position: relative; "><span class="Apple-style-span" style="font-size: medium;">sore</span></span></span></span><span class="Apple-style-span" style="font-size: medium;"> muscles, can be attributed to poor hydration. Remember to drink plenty of water. If you are doing very vigorous exercise for a long period of time, you may want to consider drinking water that has been fortified with electrolytes. </span></span></span></div><div><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div><span class="Apple-style-span" style="font-size: medium;">5. </span><span class="Apple-style-span" style="color: rgb(51, 51, 51); "><span class="Apple-style-span" style="font-size: medium;">Avoid strenuous activity as long as you're in pain.</span></span></div><div><span class="Apple-style-span" style="color: rgb(51, 51, 51); "><span class="Apple-style-span" style="font-size: medium;"><br /></span></span></div><div><span class="Apple-style-span" style="color: rgb(51, 51, 51); "><span class="Apple-style-span" style="font-size: medium;">A personal tip. Keep working out. You might be sore the first few times, but eventually you get used to it!!! </span></span></div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-5629234360794978322009-05-31T18:59:00.001-07:002009-06-01T14:53:49.047-07:00<!--StartFragment--> <p class="MsoNormal" style="margin-bottom:11.0pt;line-height:19.0pt;mso-pagination: none;tab-stops:271.35pt;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">This week’s entry is all about food! </span><span style="mso-tab-count:1"><span class="Apple-style-span" style="font-size:small;"> </span></span><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:11.0pt;line-height:19.0pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">Question of the week: How long should I wait to eat after completing a low and high intensity workout (Like the ones we provide at Lexington Crossing on Tuesday at 5 p.m. and Thursday at 5 p.m.)? </span><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:11.0pt;line-height:19.0pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">I did my research and I found some helpful tips from </span></span><a href="http://www.fitnesstipsforeveryone.com/"><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;"><span class="Apple-style-span" style="font-size:small;">www.fitnesstipsforeveryone.com</span></span></a><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">. </span><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpFirst" style="margin-bottom:11.0pt;mso-add-space: auto;text-indent:-.25in;line-height:19.0pt;mso-pagination:none;mso-list:l0 level1 lfo1; mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-font-family:Symbol;mso-fareast-mso-bidi-font-family:Symbol;color:#333333;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">·</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">Do not eat anything 15 minutes after a low-intensity workout or 45 minutes to an hour after a high-intensity workout. </span><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpMiddle" style="margin-bottom:11.0pt;mso-add-space: auto;text-indent:-.25in;line-height:19.0pt;mso-pagination:none;mso-list:l0 level1 lfo1; mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-font-family:Symbol;mso-fareast-mso-bidi-font-family:Symbol;color:#333333;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">·</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">During that time period the muscle replenishes the used up or burnt glycogen that is required for healthy energy utilization by your body</span><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpLast" style="margin-bottom:11.0pt;mso-add-space: auto;text-indent:-.25in;line-height:19.0pt;mso-pagination:none;mso-list:l0 level1 lfo1; mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-font-family:Symbol;mso-fareast-mso-bidi-font-family:Symbol;color:#333333;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">·</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">After completing an intense workout, the metabolism of your body has been heightened. You should not bother your body with extra digestive processes.</span><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoNormal" style="margin-bottom:11.0pt;line-height:19.0pt;mso-pagination: none;mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">Suggestions for what to eat following a workout:</span><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpFirst" style="margin-bottom:11.0pt;mso-add-space: auto;text-indent:-.25in;line-height:19.0pt;mso-pagination:none;mso-list:l1 level1 lfo2; mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-font-family:Symbol;mso-fareast-mso-bidi-font-family:Symbol;color:#333333;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">·</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">Water</span><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpMiddle" style="margin-top:0in;margin-right:0in; margin-bottom:11.0pt;margin-left:1.0in;mso-add-space:auto;text-indent:-.25in; line-height:19.0pt;mso-pagination:none;mso-list:l1 level2 lfo2;mso-layout-grid-align: none;text-autospace:none"><span style="mso-bidi-font-family:"Courier New";mso-fareast-Courier New"; mso-bidi-Courier New";font-family:";color:#333333;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">o</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">Obviously it is important to rehydrate your body!</span><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpMiddle" style="margin-bottom:11.0pt;mso-add-space: auto;text-indent:-.25in;line-height:19.0pt;mso-pagination:none;mso-list:l1 level1 lfo2; mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-font-family:Symbol;mso-fareast-mso-bidi-font-family:Symbol;color:#333333;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">·</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">Some </span></span><a href="http://www.healthcastle.com/goodcarb_badcarb.shtml"><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;"><span class="Apple-style-span" style="font-size:small;">carbs</span></span></a><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpMiddle" style="margin-bottom:11.0pt;mso-add-space: auto;text-indent:-.25in;line-height:19.0pt;mso-pagination:none;mso-list:l1 level1 lfo2; mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-font-family:Symbol;mso-fareast-mso-bidi-font-family:Symbol;color:#333333;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">·</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">Proteins </span><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpMiddle" style="margin-top:0in;margin-right:0in; margin-bottom:11.0pt;margin-left:1.0in;mso-add-space:auto;text-indent:-.25in; line-height:19.0pt;mso-pagination:none;mso-list:l1 level2 lfo2;mso-layout-grid-align: none;text-autospace:none"><span style="mso-bidi-font-family:"Courier New";mso-fareast-Courier New"; mso-bidi-Courier New";font-family:";color:#333333;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">o</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;">Whey protein shakes are recommended over chicken, tuna or egg whites because the latter take longer to digest. </span><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpMiddle" style="margin-top:0in;margin-right:0in; margin-bottom:11.0pt;margin-left:1.0in;mso-add-space:auto;text-indent:-.25in; line-height:19.0pt;mso-pagination:none;mso-list:l1 level2 lfo2;mso-layout-grid-align: none;text-autospace:none"><span style="mso-bidi-font-family:"Courier New";mso-fareast-Courier New"; mso-bidi-Courier New";font-family:";color:#333333;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">o</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><a href="http://www.wheyoflife.org/benefits.cfm#performance"><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;"><span class="Apple-style-span" style="font-size:small;">Whey protein</span></span></a><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:black;"><span class="Apple-style-span" style="font-size:small;"> is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.</span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpMiddle" style="margin-top:0in;margin-right:0in; margin-bottom:11.0pt;margin-left:1.0in;mso-add-space:auto;text-indent:-.25in; line-height:19.0pt;mso-pagination:none;mso-list:l1 level2 lfo2;mso-layout-grid-align: none;text-autospace:none"><span style="mso-bidi-font-family:"Courier New";mso-fareast-Courier New"; mso-bidi-Courier New";font-family:";color:#333333;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">o</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:black;"><span class="Apple-style-span" style="font-size:small;">Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.</span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpMiddle" style="margin-top:0in;margin-right:0in; margin-bottom:11.0pt;margin-left:1.0in;mso-add-space:auto;text-indent:-.25in; line-height:19.0pt;mso-pagination:none;mso-list:l1 level2 lfo2;mso-layout-grid-align: none;text-autospace:none"><span style="mso-bidi-font-family:"Courier New";mso-fareast-Courier New"; mso-bidi-Courier New";font-family:";color:#333333;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">o</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:black;"><span class="Apple-style-span" style="font-size:small;">Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate.</span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpMiddle" style="margin-top:0in;margin-right:0in; margin-bottom:11.0pt;margin-left:1.0in;mso-add-space:auto;text-indent:-.25in; line-height:19.0pt;mso-pagination:none;mso-list:l1 level2 lfo2;mso-layout-grid-align: none;text-autospace:none"><span style="mso-bidi-font-family:"Courier New";mso-fareast-Courier New"; mso-bidi-Courier New";font-family:";color:#333333;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">o</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:black;"><span class="Apple-style-span" style="font-size:small;">Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a "fast" protein for its ability to quickly provide nourishment to muscles.</span></span><span style="mso-bidi-mso-ascii-font-family: Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:#333333;"><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpMiddle" style="margin-top:0in;margin-right:0in; margin-bottom:11.0pt;margin-left:1.0in;mso-add-space:auto;text-indent:-.25in; line-height:19.0pt;mso-pagination:none;mso-list:l1 level2 lfo2;mso-layout-grid-align: none;text-autospace:none"><span style="mso-bidi-font-family:"Courier New";mso-fareast-Courier New"; mso-bidi-Courier New";font-family:";color:black;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">o</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:black;"><span class="Apple-style-span" style="font-size:small;">Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best. (Information on the benefits of whey protein were provided by the Whey Protein Institute.)</span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:black;"><span class="Apple-style-span" style="font-size:small;"><o:p></o:p></span></span></p> <p class="MsoListParagraphCxSpLast" style="margin-bottom:11.0pt;mso-add-space: auto;text-indent:-.25in;line-height:19.0pt;mso-pagination:none;mso-list:l1 level1 lfo2; mso-layout-grid-align:none;text-autospace:none"><span style="mso-bidi-font-family:Symbol;mso-fareast-mso-bidi-font-family:Symbol;color:black;"><span style="mso-list:Ignore"><span class="Apple-style-span" style="font-size:small;">·</span><span style="font:7.0pt "Times New Roman""><span class="Apple-style-span" style="font-family:georgia;"><span class="Apple-style-span" style="font-size:small;"> </span></span></span></span></span><span style="mso-bidi-mso-ascii-font-family:Cambria;mso-hansi-mso-bidi-font-family:Cambria;color:black;"><span class="Apple-style-span" style="font-size:small;">No fats whatsoever!!!! They slow down digestion. Step away from the sweets!</span><o:p></o:p></span></p> <!--EndFragment-->Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-41156351447002817892009-05-26T16:50:00.000-07:002009-05-27T17:34:14.490-07:00Yoga! Yoga! Yoga!<!--StartFragment--> <p class="MsoNormal"><!--StartFragment--> </p><p style="margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica"><span class="Apple-style-span" style="font-size:small;"><img src="webkit-fake-url://032C16BC-728C-496E-9C98-835755ECE534/yoga2.jpg" alt="yoga2.jpg" /></span></p><p class="MsoNormal"><span class="Apple-style-span" style="font-family: 'lucida grande';"> <!--StartFragment--> </span></p><p class="MsoNormal">Yoga…</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">With poses like the Salutation Seal, Feathered Peacock and Happy Baby; you probably have some reservations about adding <a href="http://www.yogajournal.com">yoga</a> to your workout routine. Have no fear. Take a deep breath and meditate on the benefits of yoga:</p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoListParagraphCxSpFirst" style="text-indent:-.25in;mso-list:l1 level1 lfo1"><span style="mso-bidi-font-family:Cambria;mso-bidi-theme-font:minor-latin"><span style="mso-list:Ignore">1.<span style="font:7.0pt "Times New Roman""> </span></span></span>Increases <a href="http://www.4-womenshealth.com/flexibility_benefits.html">flexibility</a> </p> <p class="MsoListParagraphCxSpMiddle" style="text-indent:-.25in;mso-list:l1 level1 lfo1"><span style="mso-ascii-font-family:Cambria;mso-fareast-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">2.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Arial;mso-bidi-font-weight: bold">Increases lubrication of the joints, ligaments and tendons</span><span style="mso-ascii-font-family:Cambria;mso-hansi-font-family:Cambria"><o:p></o:p></span></p> <p class="MsoListParagraphCxSpMiddle" style="text-indent:-.25in;mso-list:l1 level1 lfo1"><span style="mso-ascii-font-family:Cambria;mso-fareast-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">3.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Arial;mso-bidi-font-weight: bold">Massages all organs of the body</span><span style="mso-ascii-font-family: Cambria;mso-hansi-font-family:Cambria"><o:p></o:p></span></p> <p class="MsoListParagraphCxSpMiddle" style="text-indent:-.25in;mso-list:l1 level1 lfo1"><span style="mso-ascii-font-family:Cambria;mso-fareast-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">4.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Arial;mso-bidi-font-weight: bold">Complete detoxification </span><span style="mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria"><o:p></o:p></span></p> <p class="MsoListParagraphCxSpMiddle" style="text-indent:-.25in;mso-list:l1 level1 lfo1"><span style="mso-ascii-font-family:Cambria;mso-fareast-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">5.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Arial;mso-bidi-font-weight: bold">Improves muscle tone</span><span style="mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria"><o:p></o:p></span></p> <p class="MsoListParagraphCxSpMiddle" style="text-indent:-.25in;mso-list:l1 level1 lfo1"><span style="mso-ascii-font-family:Cambria;mso-fareast-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">6.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Arial;mso-bidi-font-weight: bold">Improves posture</span><span style="mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria"><o:p></o:p></span></p> <p class="MsoListParagraphCxSpMiddle" style="text-indent:-.25in;mso-list:l1 level1 lfo1"><span style="mso-ascii-font-family:Cambria;mso-fareast-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">7.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Arial;mso-bidi-font-weight: bold">Improves aerobic breathing </span><span style="mso-ascii-font-family: Cambria;mso-hansi-font-family:Cambria"><o:p></o:p></span></p> <p class="MsoListParagraphCxSpMiddle" style="text-indent:-.25in;mso-list:l1 level1 lfo1"><span style="mso-ascii-font-family:Cambria;mso-fareast-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">8.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Arial;mso-bidi-font-weight: bold">Reduces stress</span><span style="mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria"><o:p></o:p></span></p> <p class="MsoListParagraphCxSpMiddle" style="text-indent:-.25in;mso-list:l1 level1 lfo1"><span style="mso-ascii-font-family:Cambria;mso-fareast-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">9.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-ascii-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Arial;mso-bidi-font-weight: bold">Improves concentration and mood</span><span style="mso-ascii-font-family: Cambria;mso-hansi-font-family:Cambria"><o:p></o:p></span></p> <p class="MsoListParagraphCxSpLast" style="text-indent:-.25in;mso-list:l1 level1 lfo1"><span style="mso-ascii-font-family:Cambria;mso-fareast-font-family:Cambria; mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">10.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-ascii-font-family:Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family: Arial;mso-bidi-font-weight:bold">Lowers blood pressure</span><span style="mso-ascii-font-family:Cambria;mso-hansi-font-family:Cambria"><o:p></o:p></span></p> <p class="MsoNormal"><span style="mso-ascii-font-family:Cambria;mso-hansi-font-family: Cambria"><o:p> </o:p></span></p> <p class="MsoNormal"><span style="mso-ascii-font-family:Cambria;mso-hansi-font-family: Cambria">The only way to determine if yoga is right for you is to try it. Here is a list of yoga studios in Gainesville:<o:p></o:p></span></p> <p class="MsoListParagraphCxSpFirst" style="text-indent:-.25in;mso-list:l0 level1 lfo2"><span style="mso-bidi-font-size:13.0pt;mso-ascii-font-family:Cambria;mso-fareast-font-family: Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">1.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-bidi-font-size:13.0pt; mso-ascii-font-family:Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family: Arial">Big Ron's Yoga College<o:p></o:p></span></p> <p class="MsoListParagraphCxSpMiddle" style="text-indent:-.25in;mso-list:l0 level1 lfo2"><span style="mso-bidi-font-size:13.0pt;mso-ascii-font-family:Cambria;mso-fareast-font-family: Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">2.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-bidi-font-size:16.0pt; mso-ascii-font-family:Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family: Arial;mso-bidi-font-weight:bold">Yoga</span><span style="mso-bidi-font-size: 16.0pt;mso-ascii-font-family:Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family: Arial"> Meditation Center</span><span style="mso-bidi-font-size:13.0pt; mso-ascii-font-family:Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family: Arial"><o:p></o:p></span></p> <p class="MsoListParagraphCxSpMiddle" style="text-indent:-.25in;mso-list:l0 level1 lfo2"><span style="mso-bidi-font-size:13.0pt;mso-ascii-font-family:Cambria;mso-fareast-font-family: Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">3.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-bidi-font-size:16.0pt; mso-ascii-font-family:Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family: Arial">Lavanya <span style="mso-bidi-font-weight:bold">Yoga</span></span><span style="mso-bidi-font-size:13.0pt;mso-ascii-font-family:Cambria;mso-hansi-font-family: Cambria;mso-bidi-font-family:Arial"><o:p></o:p></span></p> <p class="MsoListParagraphCxSpLast" style="text-indent:-.25in;mso-list:l0 level1 lfo2"><span style="mso-bidi-font-size:13.0pt;mso-ascii-font-family:Cambria;mso-fareast-font-family: Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family:Cambria"><span style="mso-list:Ignore">4.<span style="font:7.0pt "Times New Roman""> </span></span></span><span style="mso-bidi-font-size:16.0pt; mso-ascii-font-family:Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family: Arial;mso-bidi-font-weight:bold">Yoga</span><span style="mso-bidi-font-size: 16.0pt;mso-ascii-font-family:Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family: Arial"> & Meditation Center of Gainesville</span><span style="mso-bidi-font-size: 13.0pt;mso-ascii-font-family:Cambria;mso-hansi-font-family:Cambria;mso-bidi-font-family: Arial"><o:p></o:p></span></p> <p class="MsoNormal"><o:p> </o:p></p> <p class="MsoNormal">UF’s Summer A Group Fitness <a href="http://www.recsports.ufl.edu/udocs/GF%20SUM09%20Final%20Schedule%20SummerA%20'09.pdf">schedule</a></p> <!--EndFragment--> <p></p> <p class="MsoNormal"><span class="Apple-style-span" style="font-family: 'lucida grande';"><br /></span></p> <!--EndFragment--> <p></p> <!--EndFragment-->Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0tag:blogger.com,1999:blog-7326297177676494744.post-81599558769666120012009-05-21T07:05:00.000-07:002009-05-21T07:12:46.383-07:00Summer Cycle of Wellness2Go<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8BJyHQ1tprOMb3vkfhn8JS2BOfeUkODwu_setUxkDmj8XmnTzwhJE0jxT0Je0HIhY01hdBmtgGPDYBy4y2NPyqiFl97LSzuCSURCSNZ3U-AOe4Bih2FA7Uph4Ses7NZoJxOSUSxTRN9Nq/s1600-h/GreenCard1.jpg"><img id="BLOGGER_PHOTO_ID_5338279566949438514" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 183px" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8BJyHQ1tprOMb3vkfhn8JS2BOfeUkODwu_setUxkDmj8XmnTzwhJE0jxT0Je0HIhY01hdBmtgGPDYBy4y2NPyqiFl97LSzuCSURCSNZ3U-AOe4Bih2FA7Uph4Ses7NZoJxOSUSxTRN9Nq/s320/GreenCard1.jpg" border="0" /></a><br /><div>Wellness2Go has returned, and it’s better than ever!</div><br /><div></div><br /><div>We welcome back former sponsors Gelato Company, D’Lites Emporium, Momoyaki, Gainesville Health & Fitness and A Better Massage from Cycle One. Newcomers to Cycle Two are <a href="http://www.blogger.com/www.designergreens.net">Designer Greens</a> and <a href="http://www.blogger.com/www.greenplantains.com">Green Plantains</a>. </div><br /><div><br />We have a lot of exciting events planned for this cycle. We will be starting Wellness Wednesdays in which we will be at a different food sponsor each week to give away gift cards. At the end of the cycle, we will be throwing an 80’s-themed pool party at Lexington Crossing. </div><br /><div></div><br /><div>Also, don’t forget to attend the fitness classes at <a href="http://www.blogger.com/www.lexingtoncrossinguf.com">Lexington Crossing</a>. Tuesdays are Circuit Training and Thursdays are Boot Camp. Classes start at 5 p.m. </div><br /><div></div><br /><div>You must pick up the new Green Wellness2Go card in order to be rewarded this summer. You can contact us on our <a href="http://www.facebook.com/home.php#/group.php?gid=61608508254&ref=ts">Facebook page</a>, or stop by Gelato Company and pick one of the cards up.</div><br /><div><br />Be sure to check back frequently. We will be providing fitness tips and program-related information each week. </div>Healthy Alliancehttp://www.blogger.com/profile/12559990954004952310noreply@blogger.com0