Friday, March 4, 2011
400 Calories Lunch Recipes
http://www.fitness-together.net/newsrecipes.htmhttp://www.fitness-together.net/newsrecipes.htm
Friday, August 27, 2010
5 Essentials for Healthy Snacking
Stock up on these healthy foods to make countless healthy, portable snacks that are delicious and good for you. Plus, these foods are proven disease fighters, energy boosters, and heart helpers so you can snack your way to better health.
Disease Fighters: Fruits and Veggies
Munch on blueberries, apples, peppers, and spinach, which are linked to a reduced risk of heart disease and certain cancers.
Plus, the potassium, magnesium, and calcium in most fresh produce may help lower blood pressure.
Quick Tip: Buy extra cartons of your favorite seasonal berries, gently wash, and pat dry. Freeze in a zip-top plastic bag. Let the fruit defrost on your counter overnight, and mangia!
How to Eat for a Healthy Heart
Some foods simply work harder than others to protect your health. The following foods can lower your cholesterol and blood pressure and generally reduce your risk of heart disease.
Blueberries
Antioxidants in these berries help fight inflammation and lower bad LDL cholesterol, blood fats, and blood sugar.
Get Rid of Arm, Leg, and Ab Flab Fast
Tone your top three jiggle zones -- upper arms, abs, and legs -- in just 10 minutes a day.
Triceps Press/Knee Tuck
What you'll need: A pair of 5- to 10-pound dumbbells and a mat.
Targets: Triceps, abs, and hips
• Lie faceup with knees bent 90 degrees, a dumbbell in each hand, arms over shoulders, palms in.
• Bend elbows, bringing dumbbells behind head, as you lift and extend legs in front of you. Return to start.
Do 15 reps.
Wide-Stance Deadlift
Targets: Lower back, butt, and legs
• Stand with feet more than shoulder-width apart, toes pointed out 45 degrees, a dumbbell in each hand, arms in front of thighs, palms in.
• Hinge forward from hips, keeping back and legs straight, as you lower dumbbells to shin level. Return to start.
Do 12 reps.
Disease Fighters: Fruits and Veggies
Munch on blueberries, apples, peppers, and spinach, which are linked to a reduced risk of heart disease and certain cancers.
Plus, the potassium, magnesium, and calcium in most fresh produce may help lower blood pressure.
Quick Tip: Buy extra cartons of your favorite seasonal berries, gently wash, and pat dry. Freeze in a zip-top plastic bag. Let the fruit defrost on your counter overnight, and mangia!
How to Eat for a Healthy Heart
Some foods simply work harder than others to protect your health. The following foods can lower your cholesterol and blood pressure and generally reduce your risk of heart disease.
Blueberries
Antioxidants in these berries help fight inflammation and lower bad LDL cholesterol, blood fats, and blood sugar.
Get Rid of Arm, Leg, and Ab Flab Fast
Tone your top three jiggle zones -- upper arms, abs, and legs -- in just 10 minutes a day.
Triceps Press/Knee Tuck
What you'll need: A pair of 5- to 10-pound dumbbells and a mat.
Targets: Triceps, abs, and hips
• Lie faceup with knees bent 90 degrees, a dumbbell in each hand, arms over shoulders, palms in.
• Bend elbows, bringing dumbbells behind head, as you lift and extend legs in front of you. Return to start.
Do 15 reps.
Wide-Stance Deadlift
Targets: Lower back, butt, and legs
• Stand with feet more than shoulder-width apart, toes pointed out 45 degrees, a dumbbell in each hand, arms in front of thighs, palms in.
• Hinge forward from hips, keeping back and legs straight, as you lower dumbbells to shin level. Return to start.
Do 12 reps.
Sunday, August 8, 2010
Breakfasts for Busy Girls
Here, yummy and healthy no-cook meals that are a breeze to make.
Strawberry-Nectarine Smoothie
Place quartered fresh strawberries and pitted, chopped nectarines in a blender. Add plain yogurt, orange juice, and a handful of ice. For a slightly sweeter smoothie, blend in a tablespoon or two of honey.
Yogurt and Berry Parfait with Candied Ginger
Toss together a mix of fresh, ripe berries, such as blueberries, raspberries, chopped strawberries, and blackberries. Spoon plain or vanilla yogurt into the bottom of a parfait glass. Top with a spoonful of chopped candied ginger, followed by a handful of berries. Repeat, finishing with berries and garnishing with ginger.
Chocolate-Raspberry-Soy Smoothie
Place several cups of fresh or frozen raspberries in a blender (if using fresh, also toss in a handful of ice cubes). Add a small banana and just enough chocolate soy milk to reach the desired consistency.
Strawberry-Nectarine Smoothie
Place quartered fresh strawberries and pitted, chopped nectarines in a blender. Add plain yogurt, orange juice, and a handful of ice. For a slightly sweeter smoothie, blend in a tablespoon or two of honey.
Yogurt and Berry Parfait with Candied Ginger
Toss together a mix of fresh, ripe berries, such as blueberries, raspberries, chopped strawberries, and blackberries. Spoon plain or vanilla yogurt into the bottom of a parfait glass. Top with a spoonful of chopped candied ginger, followed by a handful of berries. Repeat, finishing with berries and garnishing with ginger.
Chocolate-Raspberry-Soy Smoothie
Place several cups of fresh or frozen raspberries in a blender (if using fresh, also toss in a handful of ice cubes). Add a small banana and just enough chocolate soy milk to reach the desired consistency.
Workouts for a Better Back
You know that backless dress you've shoved to the back of your closet? These back workouts and back exercises will help you get the sexy, beautiful back you want in no time.
1. Cobra
(targets lower back)
• Lie facedown on the floor with arms at sides, palms down.
• Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
• At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
• Repeat for 8 to 10 reps.
2. Dumbbell Shoulder Shrug
(targets upper back)
• Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
• Hold a 5-pound dumbbell in each hand with palms facing in.
• Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
• Repeat for 8 to 10 reps.
3. Seated Row with Bands
(targets upper back)
• Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
• Hold one end of band in each hand, palms facing each other.
• Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
• Repeat for 8 to 10 rep.
4.Quadruped on Ball
(targets lower back)
• Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
• Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
• Repeat for 8 to 10 reps.
5.Lower-Trap Dip
(targets upper back)
• Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
• Press up, legs at a 90-degree angle.
• Shrug shoulders toward ears and lower body toward floor.
• Repeat for 8 to 10 reps.
6. Single-Leg Row on Ball
(targets upper back)
• Place right knee and right hand on a stability ball, left foot on floor.
• Hold a dumbbell in left hand, palm in.
• Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
• Switch sides and repeat.
1. Cobra
(targets lower back)
• Lie facedown on the floor with arms at sides, palms down.
• Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
• At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
• Repeat for 8 to 10 reps.
2. Dumbbell Shoulder Shrug
(targets upper back)
• Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
• Hold a 5-pound dumbbell in each hand with palms facing in.
• Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
• Repeat for 8 to 10 reps.
3. Seated Row with Bands
(targets upper back)
• Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
• Hold one end of band in each hand, palms facing each other.
• Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
• Repeat for 8 to 10 rep.
4.Quadruped on Ball
(targets lower back)
• Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
• Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
• Repeat for 8 to 10 reps.
5.Lower-Trap Dip
(targets upper back)
• Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
• Press up, legs at a 90-degree angle.
• Shrug shoulders toward ears and lower body toward floor.
• Repeat for 8 to 10 reps.
6. Single-Leg Row on Ball
(targets upper back)
• Place right knee and right hand on a stability ball, left foot on floor.
• Hold a dumbbell in left hand, palm in.
• Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
• Switch sides and repeat.
Monday, July 12, 2010
THE 5 RULES OF FLAT ABS
THE 5 RULES OF FLAT ABS
Rule 1
Target Your Hidden Core Muscles
Crunches target only superficial muscles, so they aren't the most efficient way to work your abs. Instead, you need to target the muscles that lie beneath the superficial ones: your transverse abdominals and internal oblique. Strengthening those pulls in your middle like a corset, keeping the area looking flat and toned.
To practise engaging them, try this drill:
Exhale and allow your tummy to expand as far as you can, then focus on pulling your belly button towards your spine, drawing your abdomen towards the floor. Hold for 5 seconds. Repeat 8 to 10 times.
Rule 2
Move Your Butt
Your bum and your belly are unlikely partners. Here's why: over time, sitting around too much renders your gluteus practically useless and causes your hip flexors- the muscles that connect your hipbones to your legs- to become stiff. This couch-potato combo tilts your pelvis forward, which increases the arch in your back and puts stress on your spine. That means, to lose your gut, you've got to work your butt.
The glute bridge march and hip-thigh raise will help you get stronger behind. Combat tight hip flexors with this stretch:
In a lunge position, lower yourself so your back knee is resting on the floor. Push hips forward, keeping your back upright, until you feel a stretch in the front of the hip. Hold for 10 seconds, relax and repeat.
Switch legs. Increase stretch by reaching your arms over head.
Rule 3
Eat Stomach Friendly Foods
You can't see abs muscles if they're buried under a layer of fat. Excavate them by following these easy dietary guidelines.
Pump Up Your Protein Intake
Substitute meat, fish, dairy and nuts for some of the carbs in your diet, you can reduce the amount of fat around your middle.
Researchers from Canada assessed the diets of 617 people and found when they exchanged some carbohydrates in favour of an equal amount of protein, they reduced overall belly fat.
Eliminate Added Sugar
We eat a lot of sugar- some estimates put it at 31 teaspoons a day, 80% of this sugar comes from packaged foods: (cereals, baked goods, fizzy drinks, yoghurt) so, we don't realise how much we are eating. All that sugar increases insulin production, which slows your metabolism.
Rule 4
Stop Stressing
Your never- ending to do list. All that anxiety can produce extra cortisol, a hormone that encourages the body to store fat, particularly in the stomach.
Help keep anxiety in check by taking short breaks. It's like recalibrating your body- remaining you to breathe and relax.
Rule 5
Work Out Less
Ditch your daily abs workouts. You need only three sessions a week to see maximum results. Training every day with endless crunches won't flatten your belly faster. You will see benefits quicker if you give your muscles a day to fully recover between workouts.
That's because stressing your muscles during a workout breaks down the tissues, and they need rest days to rebuild and get stronger. You should stick to only 15 to 20 reps of each move. And if flat abs is important to you, promote them to the top of your fitness to-do list.
A lot of people exercise their abs at the end of their workout, and that's when you get sloppy or run out of time. You should do them first, and then move on to your cardio. To get them looking great, you need to make them a priority.
You will be glad you did.
Rule 1
Target Your Hidden Core Muscles
Crunches target only superficial muscles, so they aren't the most efficient way to work your abs. Instead, you need to target the muscles that lie beneath the superficial ones: your transverse abdominals and internal oblique. Strengthening those pulls in your middle like a corset, keeping the area looking flat and toned.
To practise engaging them, try this drill:
Exhale and allow your tummy to expand as far as you can, then focus on pulling your belly button towards your spine, drawing your abdomen towards the floor. Hold for 5 seconds. Repeat 8 to 10 times.
Rule 2
Move Your Butt
Your bum and your belly are unlikely partners. Here's why: over time, sitting around too much renders your gluteus practically useless and causes your hip flexors- the muscles that connect your hipbones to your legs- to become stiff. This couch-potato combo tilts your pelvis forward, which increases the arch in your back and puts stress on your spine. That means, to lose your gut, you've got to work your butt.
The glute bridge march and hip-thigh raise will help you get stronger behind. Combat tight hip flexors with this stretch:
In a lunge position, lower yourself so your back knee is resting on the floor. Push hips forward, keeping your back upright, until you feel a stretch in the front of the hip. Hold for 10 seconds, relax and repeat.
Switch legs. Increase stretch by reaching your arms over head.
Rule 3
Eat Stomach Friendly Foods
You can't see abs muscles if they're buried under a layer of fat. Excavate them by following these easy dietary guidelines.
Pump Up Your Protein Intake
Substitute meat, fish, dairy and nuts for some of the carbs in your diet, you can reduce the amount of fat around your middle.
Researchers from Canada assessed the diets of 617 people and found when they exchanged some carbohydrates in favour of an equal amount of protein, they reduced overall belly fat.
Eliminate Added Sugar
We eat a lot of sugar- some estimates put it at 31 teaspoons a day, 80% of this sugar comes from packaged foods: (cereals, baked goods, fizzy drinks, yoghurt) so, we don't realise how much we are eating. All that sugar increases insulin production, which slows your metabolism.
Rule 4
Stop Stressing
Your never- ending to do list. All that anxiety can produce extra cortisol, a hormone that encourages the body to store fat, particularly in the stomach.
Help keep anxiety in check by taking short breaks. It's like recalibrating your body- remaining you to breathe and relax.
Rule 5
Work Out Less
Ditch your daily abs workouts. You need only three sessions a week to see maximum results. Training every day with endless crunches won't flatten your belly faster. You will see benefits quicker if you give your muscles a day to fully recover between workouts.
That's because stressing your muscles during a workout breaks down the tissues, and they need rest days to rebuild and get stronger. You should stick to only 15 to 20 reps of each move. And if flat abs is important to you, promote them to the top of your fitness to-do list.
A lot of people exercise their abs at the end of their workout, and that's when you get sloppy or run out of time. You should do them first, and then move on to your cardio. To get them looking great, you need to make them a priority.
You will be glad you did.
Wednesday, June 30, 2010
Search The Internet Safely With Search & Tips New Site!
Search The Internet Safely With Search & Tips New Site!
Get the latest tips & info for many topics including finance,
travel, car, computer, shopping & video. Check out the next
edition of Frenetic Funnies, and the latest news in your area.
Just click this link to access it free:
http://www.fitness-together.info/
Get the latest tips & info for many topics including finance,
travel, car, computer, shopping & video. Check out the next
edition of Frenetic Funnies, and the latest news in your area.
Just click this link to access it free:
http://www.fitness-together.info/
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