Exercise – how to begin...

"I do yoga a minimum of three times a week.  I also do pilates or resistance training three times a week.  Even if I can only do half an hour of resistance training—dips and squats—it makes a difference."

– Miranda Kerr

Wondering how much to exercise per week?  Here are some helpful links to get you started.

How Much Should You Exercise to Lose Weight? (FitSugar)

How Much Do You Work Out? (SarahFit)

How Much Exercise You REALLY Need (Self Magazine)

Exercise tips, including stretches (FamilyDoctor)

Labour Day Links

Source: Flickr (user sportscrazephotos)

"Studies show that quick bursts of activity, even as little as 30 or 60 seconds at a time, have real benefits in terms of calorie burning and cardiovascular conditioning," says Michele Stanten, a certified fitness instructor and author of "Walk Off Weight".

Don't lose your momentum on a holiday weekend!  Here are three Monday activity tips to keep you up to speed:

FitSugar's Learn Your Burn -- Labour Day Activities

Fit Bottomed Girls' Labour Day Workout and BBQ tips

Lifting Revolution's Quick Calorie Burning Workout & Fun Facts

Self Magazine's Easy Labour Day Fitness Fixes

Have a beautiful day!

Calories, those devilish little things...

Did you know?

Just a tidbit of information I found most enlightening.  Is that not enough to get you working out with me?!

Tabata Protocol

This post is especially for one of my dear friends.  She asked me what a "Tabata workout" was, and I told her I would dedicate some time to blogging about this approach to exercising.

Tabata is particularly popular in the professional sports world, where you have athletes that are in peak physical condition, and accustomed to serious workouts (and therefore able to handle the intensity).

Some call the Tabata Protocol "The ultimate cardio workout", or "The world's greatest fat burning workout".  For those looking to magically shed pounds, this isn't a cure-in-just-four-minutes; however, pair working your hardest in that short amount of time, combined with a proper diet, and you definitely will see results.  Judge for yourself!

The idea behind Tabata is to burn fat in a very brief amount of time, with high-intensity interval training.  Research indicated that the optimal ratio of intense work to rest was 2:1.

Start with a proper warm up, proceed to 20 seconds on (full-swing!), 10 seconds off (rest period), back into a burst of 20 more seconds at full-intensity, then another 10 seconds rest.  Repeat 8 times.  There are many different exercise variations you can do in those 4 minutes of hell.  Body weight exercises are fantastic (think Squat Thrust/Burpees, which are tough!), and also using free weights (such as a kettle bell).

Here is a Tabata-inspired workout with modified timing (hence the "inspired").  It takes a little easier pace, and is great for beginners.



Be sure to check out more 4 Minute Tabata workouts from Bex; she has at least 10 different videos that I've tried out in this series!  I like all of the different variations.

I originally learned about Tabata workouts a few years ago.  Basically, the exercises are to be so gruelling that you can barely finish.  It's four minutes of major pain, to gain (or complete HELL... but you make it through)!
I will confess, though, that I did my first Tabata exercises under the absolute worst of conditions.  I was in my second or third week of recovering from quite possibly the scariest illness I've ever had (combination of "the Swine flu"/Pneumonia), and in my delirium, had the not-at-all-brilliant idea to do a series like the one below.



Please don't EVER do what I did, unless you want to seriously injure yourself!  Only consider a Tabata workout if you are in really good shape.  I felt like I was going to die... Go figure!

What do you think of the Tabata Protocol?  Are you inspired to increase the intensity of your workouts by incorporating this kind of exercise into your weekly regimen?

"Fat burn is greater when exercise intensity is high."

Easy exercises that work your midsection

Here are three fantastic exercises that target the external oblique muscles (abs) and hips.  Whether this is a problem area for you or not, the idea is to keep everything tight and avoid any obnoxious extra pounds which seem to gravitate to the sides of the hips.



Let's work those "love handles"!

Link Between Calorie Counting and Frequent Hunger and Sweet Cravings

Source: Flickr (user Brian Lane Winfield Moore)

David Kirchoff, president of Weight Watchers, the world's largest diet company, recently said on their website:

"Calorie counting has become unhelpful.  When we have a 100-calorie apple in one hand and a 100-calorie pack of cookies in the other, and we view them as being 'the same' because the calories are the same, it says everything that needs to be said about the limitations of just using calories in guiding food choices."

Kirchoff and Weight Watchers have eliminated the company's popular "Points" system, which encouraged dieters to lose weight by eating any foods as long as they kept the portions small.  The new system tries to encourage dieters to consume more natural, less processed food.

According to Time Magazine:

"The radical overhaul, which is the first major alteration to the Points program, comes at a time when Weight Watchers is trying to revive its recession-battered business."

Source: Flickr (user Xiaolu)

For the rest of the article, read what Dr. Mercola has to say on Frequent Hunger and Sweet Cravings.

Winter Wellness Tips

 Source: Flickr (user kristinayamamoto)

We are in the middle of quite a rainy week in the San Francisco Bay Area, and with chilly weather, there is always a higher risk of becoming sick.  I'm currently one of those unfortunate victims, so I wanted to share some pointers for staying healthy during the wintery months!

1. Stick to your routine
Don't let dreary weather get you down, or discourage you from staying committed to exercising!  It's easy to slack off as the days grow shorter and the calendar fills up with holiday events, but don't use these as excuses.  Fit it in where you can, and don't beat yourself up on those days where time just isn't your friend (is it ever?).
I find that exercising helps me through the day, whether it's a 15 minute yoga session, running errands where physical activity is incorporated, or an hour long workout.  It's incredibly motivational, and I feel so much better—both inside and out—for sticking with my desire to be fit and healthy.

2. Eliminate stress
Stress can literally kill you, and it's no wonder, considering the hectic lives we tend to lead.  Consider reviewing your calendar; obligations, necessary engagements, and those "extras" that somehow fill up each day.  Can you make any adjustments?  Sometimes, it really is okay (if not beneficial) to say "No".  Less stress (ergo, less cortisol) means your mind is free to relax, and concern itself with more important issues, such as memory retention and weight loss.  Plus, you'll be an all-around happier person!

3. Stock up on Winter fruits & vegetables
What could be better for fighting illnesses than fresh and healthy eating options?  There is a long list to choose from, including:

Artichokes, Broccoli, Brussel Sprouts, Cauliflower, Squash, Apples, Bananas, Cranberries, Kiwis, Pomegranates, and Tangerines (essentially any citrus).  For more ideas, storing, and care, check out Foodfit's guide.

4. Fill up on liquids
The right kind of liquid, that is.  While water should definitely be at the top of your list, cold weather (or, if you're like me, any time of the year) is also a perfect time to chug tea.  Both Green and Rooibos teas are rich in polyphenols and antioxidants; immune system-boosting and stress-reducing. Rooibos is naturally caffeine-free, and there are plenty of decaf Green teas available as well.

5. Take your herbs & suppliments
Feeling blue?  Echinacea, Garlic, and Zinc are three excellent examples of suppliments I frequently use; increasing my intake (of the first two) whenever I'm sick or coming down with a "bug".  There are lots more on this list of Holistic Approachs to Staying Healthy in Winter.

Here's to a happy and healthy rest of December!

Exercise and Weight Loss Tips

 Source: Flickr (user mjsavage29) 

 

I wanted to share seven great tips from today's Yahoo Shine article.  They are all practical ways to pick up your pace or make a change in your exercise routine, and when you find yourself coming up with an excuse, just remember this list!

1. Don't let the weather stop you
"The winter was freaking me out—I was afraid I wouldn't be able to exercise. So I'm learning to play ice hockey! To keep yourself going, find things that are fun for you."
—Helen Phillips, season 7

"I lost 214 pounds on The Biggest Loser, but eventually the weight started to creep back on because I stopped making the effort. I had to remember: Going to the gym is not a punishment—it's something I do because I care about myself."
—Erik Chopin, season 3

3. Want it? Have it! (A little.)
"My strategy when it comes to cravings: Eat what's plaguing you, but just a small portion. Otherwise, you eat around the craving. And if you add up the calories, it'll probably be more than if you had just eaten what you wanted."
—Erik Chopin

4. Make it easy to measure
"All my serving utensils are measured. It's not obvious, because they're really beautiful, but I have the option of tracking what I'm eating. That helps me be smart about it."
—Ali Vincent, season 5

5. Remember that age is just a number
"Before I went on the show, I sat on the couch and lived my life vicariously through the TV. Now, in addition to ice hockey, I've tried kayaking and I've become a runner—and I'm 50 years old! If you want to lose the weight, ask yourself, Is it that I can't or that I won't?"
—Helen Phillips

6. Set small goals, and celebrate when you reach them
"I needed targets, different things to go for on a daily basis—a distance on the treadmill or a weight goal. Without them, I wasn't celebrating myself enough, and I got really good at beating myself up."
—Ali Vincent

7. Squeeze it in
"When I'm in the grocery store, I'll do lunges up and down the aisles. In the checkout line, you could do squats. I used to worry about what people thought of me, but I don't care anymore. I know I'm going to get the last laugh."
—Ali Vincent

P.S. I had to laugh at #7, but it's a good point about making the most of the time we have!  Instead of being embarrassed about what everyone else might think, use it as a confidence-builder.

2. Get back up after you fall