Category Archives: Fitness

7 Tips to Health and Weight Loss For Kids

Try these 7 easy tips to promote health and weight loss for your kids.

Weight Loss For Kids

  1. weight loss for kidsRole Model –Your heath and weight directly effect your child’s health and weight. Children with just one overweight parent have a 25% risk of becoming an overweight or obese adult. If both parents are overweight the risk of becoming an overweight adult jumps to 50%.
  2. Be Positive– No one enjoys receiving negative feedback. Talk to your child with compassion and encouragement. Instead of saying, ‘Lose weight’, say, ‘Let’s be healthy and start taking care of our bodies’. Focus on the foods you can eat, not the ones that you cannot. Say, ‘Let’s go pick out fruits and make a fruit salad,’ not ‘Don’t eat that.’
  3. Make healthy eating a family affair – A family that eats together, eats better, according to a recent study in the journal Archives of Family Medicine. Children who report frequent family dinners have healthier diets than their peers who don’t, the study showed. Also fill your refrigerator and cabinets with fresh fruits, nuts, low-fat cheese, and things for everyone to snack on.
  4. Eat Breakfast – A breakfast that consists of protein, starch and fat will keep your children more alert during school. Studies have shown that weight loss is much more difficult in people who skip breakfast.
  5. Make time for physical activity – Make physical activity a family activity. Every night after dinner in the summer, go for a half-hour walk and make it an activity that kids look forward to. If you can afford it, enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house.
  6. Don’t say diet – Put your child on any diet and you are setting them up for an eating disorder – whether binge eating or closet eating or another type of disorder. Lifestyle changes have proven to be the most effective to lose weight and keep it off.
  7. Avoid portion distortion – When serving the food try to portion out meal on dishes and avoid buffet-type or family-style eating. When exposed to so much food it is easy for your eyes to be bigger than your stomach. Resist the first temptation to have seconds then check in with yourself to see if you are really hungry.

For more information check out: http://www.webmd.com/parenting/raising-fit-kids/weight/weight-loss-recommendations

Working Out Effectively and Efficiently Without Equipment

People nowadays are more conscious about their health. Many people regularly go to the gym to keep fit and burn some excess flab. These people chose to workout rather than purchase a weight-loss pill. Weight training and other cardiovascular exercises are done in the gym because people do not have the necessary equipment. Equipment like the thread mill, stationary bikes, and weight-lifting bench consume much space and may not fit in most people’s houses. It is true that using weights and exercise equipment is the fastest way to gain muscle mass and strength. While there it is not harmful to lift weights, there are people who work for long hours and may not have the time to regularly go to the gym. They may not have the money to set up or buy gym equipment at home. There are also people who travel a lot and may encounter difficulties in finding a good gym. Plus, there are times when people can’t even go to the gym on a regular basis because of work and family demands.

Working out effectively

working out effectivelyAthletes who train in martial arts, baseball, and other sports try hard not to get bulky. Additional muscle mass may affect the mobility and movements of these athletes. However they still need the type of strength, endurance, and muscle definition that can be developed through weight training exercises.

These athletes and other busy people may still tone and strengthen their muscles without the use of weights or other equipments. Anaerobic exercises like push-ups, pull-overs, and pull-backs are typically performed to develop power and tone the muscles. Some health studies claim that these anaerobic exercises should be done in repetitions of 100 for maximum development. Some studies claim that muscles that are trained under these conditions performed better in high intensity activities than those who lifted weights.

Plyometric training is another way of developing speed and power without the use of weights and other equipment. This kind of training seeks to improve the reaction of individuals through vigorous muscle contraction because fast extraordinary contractions.

Examples of lower body plyometric exercises are: standing jumps, tuck jumps, split jumps and long jumps. Upper body plyometric exercises may include press and hand claps. Another method for developing one’s upper body may be done with the use of a medicine ball. A partner drops a medicine ball towards the chest of another person who catches the ball and throws it back This method is considered a high intensity exercise and should only be done after basic conditioning.

Dynamic tension is a self-resistance exercise training which includes pitting one’s muscles against each other. According to research, works by tensing the muscles of particular body parts and later moves the body part against the tension as if a heavy was being lifted. These kinds of exercises builds strength, endurance, muscle definition and size. Dynamic tension gives these benefits without causing injuries. Because it is nearly impossible for one to get injured because the muscles provide the force. As these muscles tire, the force that provide the tension also decrease. Dynamic tension is a safe and productive form of exercise. Muscle relaxants and other pain-relieving drugs may not be necessary if one properly performs tension exercises.

Studies show that exercising and other physical activities may indeed bring beneficial effects. These benefits may include proper blood flow and improved functions of internal organs. Some medical researches say that endorphins are released every time one engages in physical activities–these endorphins give one a sense of euphoria. Engaging in physical activities properly may become an effective solution for anxiety relief and other forms of stress. Understanding the benefits of exercise and adverse effects of exercise may make a difference in people’s lives.

Is there sport nutrition that can help you work out efficiently? Check these out: http://bit.ly/15DrH8y

Over Exercising? Strains and Pains: The Pitfalls of Overwork and Over-Exercise

The other day, while I doing the laundry, I felt a sharp pain in my back after reaching down to pick up some shirts and socks that fell from clothesline. I had to stop doing the laundry since every time I tried to bend, the would pain shoot up again. It was clear that the pain cam from a strained lower back. While I was still able to move around, I just could not bend to pick up things. Aside from the pain in my lumbar region, I also felt discomfort every time I reach for a can of corned beef from the cupboard.

Over exercising

over exercisingWasting no more time, I went to see my doctor so that I could have a proper physical examination. After describing to him what happened and a quick psycho-motor test, the doctor informed me that the pain that I felt was not that serious. He explained that what I actually experienced was a muscle spasm or muscle strain. The doctor also advised me to take it easy with my daily physical activities. To reduce muscular tension, he gave me a prescription for paracetamol, an over-the-counter pain killer.

It was a great relief to hear that I only suffered from a very minor muscle strain. Some people are not as fortunate. An estimated 31 million Americans experience lower back pain every year.

But what exactly is a muscle strain and what causes it?

Muscle strain occurs when a muscle is pulled or teared due to over-exertion. It is a partial tear of the small fibers that make up the muscle. The tearing may be small and can only be seen with the use of a microscope. Athletes are very prone to muscle strain due to the continuous, repetitive use of their muscles in strenuous sports activities. These are the common signs of muscle strain:

  • Weakness of the tendons
  • Swelling, redness, open cuts, or bruising
  • Feeling of pain in the affected area even while in a resting position
  • Inability to move or use the body part with the strained muscles

A muscle strain is not only painful but also a major hindrance in doing our everyday tasks. It is important to take care of one’s body in order to maintain the right physical condition that is needed to effectively do our work and to enjoy leisurely activities. Therefore, it is wise to follow these tips to keep our backs straight and pain-free:

  • Protect the strained muscle from further injury taking time to rest and by avoiding strenuous physical activities.
  • Apply ice packs on the affected area every 20 minutes. Make sure that the affected body part is comfortably extended which helps improve blood circulation.
  • After the inflammation disappears, you can use heating pad to relax the muscles in the affected body part.
  • Take non-steroidal agents like aspirin to reduce the pain and to improve your mobility.
  • Make sure to do warm-up and stretching exercises before undertaking any sports or sustained physical activities.
  • Take plenty of time to rest after being engaged in sports and strenuous physical activities. Rest and sleep allows your body to replenish and repair injured or strained muscles.

Whether we’re doing the laundry or doing the latest fitness routine, it is always best to do things carefully and progressively. The intensity of our physical movements must be carefully measured to avoid injuries and physical stress. By all means, we should lead active, vibrant lives — while maintaining safety in all activities that we engage in. Just remember that whether it’s exercise or doing household chores…too much of a good thing can be harmful, too.

A healthy life includes exercise, but be careful on taking it to the extreme. More information on nutrition supplements that can also help with leading a healthier life can be found at: http://bit.ly/1bpVtzV

You Can Have Washboard Abdominals And Look Great On The Beach

Hints and tip picked up in over thirty years around the gym

Can you imagine walking along the beach in you swimsuit with everyone looking at your rippling six pack. All eyes jealously admiring your suntanned, muscular physique.

Ok here’s the truth, “there are no easy ways to build washboard abs”!

Washboard abdominals

washboard abdominalsBut there are some ways that will give you fantastic results (and some that will waste your time).

It seems as if there is a new “Super Fast Power Abdominals” gadget on the market every week. Most of them are totally useless and may do more harm than good. The only thing that will get a workout is your wallet.

Some of them may work for a while but when the novelty wears off, it’s packed in the back of a cupboard, never to be seen again.

They are all limited in what they can do. They only allow you to do a limited number of movements. And then you get the next gadget out! You would need to exercise in a warehouse to get everything in. And that’s just for the abs!

I have even seen for sale, on eBay, with bids, a sun mask to place on your abs so that you will get sun tan where the muscle separation would be. I can imagine all the couch potatoes queuing up for this one.

If you do regular “Sit Up’s” for millions of reps you are very unlikely to build rippling muscles but you will have great endurance. If you do “straight leg sit ups” it is possible that you may damage your lower back due to the strain placed upon it. It may be better to avoid sit ups at all costs. The same with “lying straight leg lifts”.

One of the best exercises for abs is crunches. Lay on your back with your feet on a chair or bench. Curl up your upper body towards your knees. At the top position, hold for a few seconds, while flexing your abs. You will only get a short range of motion with this exercise but it will work wonders.

There are many variations of the crunch. Try doing them with a twist to work the side oblique muscles. Lying on the floor, try doing Jacknife crunches, raising your legs as you crunch, and try to reach past your toes with your hands.

For best results you need to do between 8-15 reps to build abs that will be admired be everyone. And take all sets to total failure and some more.

Some trainers say that in a set of 10 reps the first nine are the warm up and the tenth produces the muscle. I think this can be improved if you think that the one that produces the results is actually number 11!

If you are carrying a layer of extra body fat you will never be able to display a set of washboard abs. Losing that extra few pounds can make all the difference.

Counting every calorie that you eat is not my idea of fun. I like to eat a high protein diet and find it works for me. I enjoy lots of chicken, turkey, beef, milk, and cheese etc, eaten with plenty of healthy salads.

Avoid all processed food and cut down on the carbonated drinks, even the “low cal” ones. You do not need the artificial sweeteners and chemicals.

If you have a sweet tooth and are sometimes tempted to have chocolate it may be better to have a small bar occasionally instead of obsessing about it and then pigging out with dozens of candy bars. Buy fresh fruit and each time you have cravings eat some fruit.

As with any new program it is recommended that you start slowly and build up gradually as you gain experience. Even Arnold had to start with low weights and learn from more experienced bodybuilders.

This article is provided as entertainment and no responsibility can be taken for loss or injuries incurred during physical exercise. If you have not undertaken any form of exercise for a while, please consult your doctor before starting any new exercise program.

Above all, Have fun and be safe.

Are you looking for starting to live a healthier life? Check out what works for me: http://bit.ly/1tszTTP

Another Sports Nutrition Success Story as promised

This is the promised email and photo from the 26 year old son of Connie McFarren, a wonderful first level of mine. I have known Brandon since he was born and he has been a faithful consumer of Shaklee nutrition his whole young life.

Grandma Causey!

I am still using Physique and Performance with all of my training. I just competed in Ironman Florida this past November in Panama City. Ironman is a 140.6 mile triathlon ~ 2.4 mile swim, 112 mile bike, and a 26.2 mile (marathon) run. I trained all year for this event and it went off without a hitch. I completed the race in 11:58:07. My goal was 12 hours – so I finished right under my goal. Physique and Performance were KEY to my regimen. I used Performance out on the course – not only during all of my training, but also during the race itself. I used Physique after my long 5 hour bike rides on Saturday mornings – as well as the “shorter” workouts during the week. Jennifer ( his wife) and I are continuing to use our Vitalizer strips (faithfully) – though she seemed to get through her last batch faster than I did :-).

Love, Brandon

PS: In an older email I just found this note:. “I can certainly provide a testimonial from when I took Physique in high school during football season. I used it every morning after our weightlifting class and loved it.” Gotta love that young man!!! Linda

WOW!! SPORTS NUTRITION PHENOMENOM!!

Dean Smith Rows to new World and American Record

Dean Smith set new US and World records at the World Indoor Rowing Championship, hosted by the CRASH-B Sprints that took place on February 17, 2013 at the Agganis Arena in Boston. Over 2,200 athletes raced from more than a dozen countries, with competitors ranging in age from 14 to 95. Dean’s world record time in the 2000 meter row was 8:10.5. Just Google Dean Smith Rowing to see how he has been keeping active.

Dean, a former world- class runner is used to being on the winner’s podium. Previously in Masters Track & Field he won World championship gold medals in Hanover, Germany and Gothenburg, Sweden for the 800 meter run, as well as several national championships. Bad knees brought an end to Dean’s running a few years ago, so he was delighted to find a new sport in which to compete. He joined the Rocky Mountain Rowing Club when he moved to Lone Tree, Colorado seven years ago. Since then he has won NINE World Championships in sculls on the water in Zagreb, Croatia, Vienna, Austria, Birmingham, England and Vilnius, Lithuania.

Dean is a young 86.

He attributes his edge for success to using Shaklee Sports Products.

Tips From The Professor: An Apple A Day Keeps The Blues Away

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Last week I shared with you a study suggesting that junk food makes you sad.

So you might be asking: “Does that mean that healthy foods can make you glad?”

According to one recent study (Br J Health Psychol, Jan 24, 2013, doi:

10.1111/bjhp.12021) the answer may be yes.

A team from the University of Otago in New Zealand enrolled 281 young adults (average age = 20) in a study that looked at the effect of diet on their mood. Each day for 21 consecutive days they recorded their mood and what foods they ate using an online questionnaire.

In particular, they reported the number of servings of fresh fruit and vegetables and of several unhealthy foods such as biscuits or cookies, potato chips or French fries and cakes or muffins.

The investigators correlated the foods eaten with the moods reported by the participants on the same day, and again on the day after those foods were eaten. The results were pretty impressive.

On the days when people ate more fruits and vegetables they reported feeling calmer, happier and more energetic than they did on other days (p = .002 – anything less than .05 is considered a statistically significant difference). And the good effects of fruit and vegetable consumption carried over to the next day as well (p < .001).

While I paraphrased the “apple a day” quote to introduce this topic, one apple won’t quite do it.

According to this study it takes about 7-8 servings of fruits and vegetables to positively affect mood.

Of course, any good scientist will tell you that correlations do not prove cause and effect. It could be that when people are “down in the dumps” they just naturally reach for junk foods rather than fruits and vegetables.

However, since there is no downside to consuming fruits and vegetables, I feel fully comfortable recommending more fruits and vegetables in our diets.

If their health benefits aren’t enough to motivate you, maybe the possibility of improving your mood will!

There are some things we just can’t control. We can’t do anything about the cold, dark days of winter. And to paraphrase those country songs, we can’t keep our girl and dog from running off. Life happens to all of us.

But, if we want to keep our mood where it should be, we can always reach for those fresh fruits and vegetables.

To Your Health!

Dr. Stephen G Chaney

P.S. Now Available For Immediate Shipping: The “180 Lifestyle Program” – a comprehensive lifestyle change program that you can use to support all of the 180 Turnaround customers that you will be working with as your 180 parties start getting results. Visit http://www.socialmarketingconnection.com to grab this valuable new tools to support your 180 business. While you are there, you can also check out the many benefits that you will receive when you sign up for my VIP program.

Dr. Stephen G Chaney

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

Tips From The Professor: Can Foods Make You Blue?

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The standard American diet (S.A.D.) is high in processed foods, fat (especially saturated and trans fats), refined grains, simple sugars, salt and calories. As I’ve said before, almost anything would be better.

You probably already know that the S.A.D. leads to obesity and a whole host of diseases – including heart disease, cancer and diabetes – just to name a few.

But did you know that the S.A.D. could make you sad?

That statement is based on a study by Akbaralay et al (British Journal of Psychiatry, 195: 408-413, 2009) in which they looked at the dietary patterns and mental health outcomes of 3486 participants in the Whitehall II Prospective Study.

In case you didn’t know it, Whitehall is the central district in London where most of the British government offices are located.

So the 3486 participants in this study were bureaucrats. They were middle aged (average age 55.6 years old) office staff (74% men, 26% women) who spent most of their day sitting and really didn’t like their jobs very much.

(I made up the part about not liking their jobs, but you get the picture.)

At the beginning of the study the participants were given a 127 item food frequency quiz to fill out.

Interestingly enough, the food preferences of the participants in this study clustered neatly into two groups.

The diets of the processed foods groups predominantly consisted of sweetened desserts, chocolates, fried foods, processed meats, refined grains and high fat dairy products.

In contrast, the diets of the whole foods group consisted mostly of vegetables, fruits, fish and whole grains.

Five years later the study participants were analyzed for depression using a

20 item standardized depression scale.

The results were pretty eye-catching. The processed food group was 58% more likely to suffer from depression than the whole food group! And this was after correction for age, gender, weight, marital status, education, employment grade, physical activity, smoking and diseases (high blood pressure, heart disease, diabetes, and stroke).

The reasons for this astounding correlation between diet and depression are not clear.

The authors speculated that the diets of the whole food group were likely higher in antioxidants, folic acid and omega-3 fatty acids than the diets of the processed food group – and studies have suggested that each of these nutrients may protect against depression.

The authors also suggested that it might be an indirect effect. Diets that are high in saturated fats and refined grains and low in omega-3 fatty acids increase inflammation, and studies have suggested that inflammation can lead to depression.

The thing for you to remember is that, while we don’t know the exact mechanism, it is pretty clear that a processed food diet can lead to the blues down the road.

And, as the authors pointed out, the processed food diet in this study is pretty close to what most Americans are eating. So it is safe to say that the Standard American Diet (S.A.D.) can make you sad!

So keep your spirits up with a healthy diet.

To Your Health!

Dr. Stephen G Chaney

P.S. Now Available For Order: The “180 Lifestyle Program” – comprehensive lifestyle change program that you can use to support all of the 180 Turnaround customers that you will be working with as your 180 parties start getting results. Visit http://www.socialmarketingconnection.com to grab this valuable new tools to support your 180 business. While you are there, you can also check out the many benefits that you will receive when you sign up for my VIP program.

 

Got milk? Want to lose it?

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Losing weight means different things to different people. I think of it as shedding gallons of milk.

How much does a gallon of milk weigh?

One gallon of milk

That seems like plenty. How about two gallons?

Two gallons of milk

That starts to add up fast. Three gallons?

Three gallons of milk

This is more than I can carry in with the groceries. Four?

Four gallons of milk

Now that is quite a load. Almost 35 lbs. just from those four gallons of milk.

What does this mean for losing weight?

For each 8.6 lbs. I can lose, it will be as if I no longer have to carry a gallon of milk around with me all the time. So if I can reach my weight loss goal it will be like I have shed several gallons of milk. So I no longer have to carry it with me every where I go. That has to be easier on my body, on my joints and back.

And the best part will be that the majority of this unwanted weight will come off abdominal fat. And that is what I want to lose most of all.

So where am I now?

I have been using Shaklee Cinch for 9 weeks now and I have honestly lost 30 lbs. So I no longer carry 3 1/2 gallons of milk!

Three and a half gallons of milk = 30 lbs.

But I am not finished there. I want to lose another 20 lbs. and have a BMI (Body Mass Index)  under 25.  And for the first time in years I will no longer be in the “Overweight” or “Obese” categories.  I know that I will feel better and that it will be a good trip to the doctor next time.

From personal experience I can recommend Shaklee Cinch. It has worked for me – when nothing else has – and I feel confident that I can reach my goal.

If you want to know more about Cinch,  and if you want to start losing those gallons of milk, let us know by contacting us here or heading over to our site to get started with Cinch.

Good luck with your program!

iPhone and iPad Apps for Fitness

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There is an iPhone/iPad app for just about everything. You name it and someone has probably created one. Some are going to fun, others boring. And some are just plain popular. So they must be good. Right?

The iFitness app stands out on iTunes as one of the most popular apps – especially with it comes to getting the most out of your fitness routine.  The official description is below. But the most amazing thing to me is that there are almost 500 ratings – and 391 of them are 5 star ratings.  That is almost unheard of. App users are usually a very critical audience.  If something stinks, they are not shy about letting people know.  That is why this one stands out.

Is it right for you? Check it out and learn for yourself:

iFitness

iFitness

And come back and let us know by leaving a comment below.  Have fun getting fit!

Description

*LIMITED TIME SALE* Raved about by The New York Times, Washington Post, ABC News and the countless people that have made iFitness the #1 selling fitness app worldwide! Achieve your goal of getting and staying fit with iFitness!

iFitness is a comprehensive exercise database that provides clear pictures, videos and instructions – all within the palm of your hand.

Regular exercise is essential for becoming and staying fit. Experts recommend changing your workout routine regularly to keep your body from growing accustomed to the same old routine and to keep things interesting and enjoyable.

Personal trainers can be costly though, and attempting a new exercise without assistance can lead to strain or an ineffective workout. iFitness is the solution to both problems.

iFitness provides images of people performing over 300 exercises, sorted by body region or the exact muscle it targets. Simply choose a target, tap on an exercise, and you are presented with a picture of the exercise. Double tap to flip the image and reveal clearly worded instructions on the back – directing you step-by-step. For more difficult exercises, a single tap on the video icon brings up video instructions!

You can even add exercises to your custom workout list, and make several workouts for different days of the week. Are we missing an exercise? You can add your own custom exercise to ensure your complete workout is there.

Want to track your progress? Tap the log icon and easily record your progress. Your data is saved and presented to you in an easy to understand form, and can be sent to your email with just one finger tap. Why waste money on all of those separate “logging apps” that litter iTunes?

Want routines you can perform? Our registered fitness experts have included 20 routines that target everything from weight loss to strength building. For those who travel, there is even an equipment-free routine for you.

Beautifully designed, iFitness looks and functions as a real iphone/ipod application should. Don’t be fooled by our competitors – there is a reason we are #1. Exercises range from using free weights, cables, machines, exercise balls to even no equipment!

FEATURES

• over 300 unique exercises (more than any other application)
• clear images of people doing every exercise & full text instructions
• 175 (and quickly growing) number of video instructions for each exercise
• cleverly designed logging feature to record and track your progress
• ability to add your own exercise and track it
• exercises ordered by body region they target (abs, arms, back, etc), exact muscle they workout or the equipment they use
• ability to create MULTIPLE customized workouts
• 20 routines with varying goals (weight loss, strength, ab definition, golf program, etc)
• ability to email workout logs to yourself in csv and pdf format
• add custom photo for exercises from iPhone’s camera or photo library
• graph your workout results to give yourself the encouraging boost you need
• stop-watch timer to keep track of your resting time between sets
• weight monitor/bmi calculator/measurements recorder to keep track of your progress and graph the results
• FREE unlimited backup & restore to iFitness server to keep all your iFitness data secure
• ability to track MULTIPLE users
• Supports imperial and metric units (e.g. lb/kg)
• Full iOS4 multitasking support

DIFFERENCE FROM OTHER APPS

• lowest price around
• images/videos of real people (not confusing illustrations/animations)
• usable interface and design that can actually be used in a gym
• detailed exercise guide, routines, & tracking – all other apps only offer one of the three!
• built in weight tracker app
• built in BMI calculator/tracker
• built in body measurements tracker
• built in backup & restore option
• ability to track MULTIPLE users
• Full iOS4 multitasking support