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How Old Did You Say?

Saturday November 29, 2014

Look years younger with these wrinkle-reducing tips.

There’s no denying the fact: you’re getting older. As the years pass by you’ll notice small changes in the appearance of your skin when you look in the mirror. Where there was once smooth, young-looking skin you’ll see signs of aging creeping across your face and neck.

While wrinkles and fine lines may be an inevitable part of aging, there are ways you can slow the aging process. Through topical agents, medical procedures, diet, and lifestyle changes, you can reduce the appearance of the lines and creases that show your age.

Look and feel younger with these tips provided by La Verne Fit Body Boot Camp.

Anti-Wrinkle Creams

Numerous products claim to reduce wrinkles and smooth skin but only the ones with certain ingredients have anything to back their claims. Make sure the cream or lotion you use contains one of these active ingredients.

Alpha-hydroxy acids (AHAs) are acids found in fruits that work to remove dead skin cells and reveal younger looking skin underneath. Fine lines and wrinkles are diminished thanks to AHAs, especially around the eyes. High amounts of AHAs may encourage the skins’ production of collagen, the protein in the skin that keeps it firm.

Retinol, a form of vitamin A, is a naturally occurring antioxidant that neutralizes free radicals, the oxygen molecules that harm skin cells and cause wrinkles.

A second antioxidant, vitamin C is also effective at reducing fine lines by increasing collagen production and protecting the skin from sun damage. You may see L-ascorbic acid on the ingredient label, meaning vitamin C.

Idebenone is similar to the antioxidant coenzyme Q10, and has proved successful in reducing roughness, dryness, wrinkles, and sun damage.

Pentapeptides are another ingredient shown to increase collagen production and reduce fine lines and wrinkles.

Medical/Spa Treatments

Need more help than creams can give? A personal trainer in La Verne suggests that you seek professional from a dermatologist or spa facility. There are a number of options available to reduce wrinkles. Here are some of the most popular.

Botox injections relax the muscles underneath wrinkles so the skin will lie flat and smooth over the muscles.

With laser or light resurfacing, light energy removes the outer skin cells and kicks the skin’s ability to produce collagen into gear, smoothing wrinkles and diminishing fine lines.

A chemical peel treatment works in a similar way to laser treatments, by burning away the top layer of skin and prompting collagen production.

With dermabrasion, a suction device removes old skin cells while pulling new, smooth skin to the surface.

And lastly, doctors may use wrinkle fillers, which are substances applied to the wrinkles to fill in creases and reveal smooth skin.

Foods for Skin Health

Above all, the fitness professionals at La Verne Fitness Center believe that antioxidants and healthy fats are two must-have ingredients in a wrinkle-fighting diet. The antioxidants found in fruits, vegetables, coffee, and tea work to reverse and prevent skin damage caused by free radicals. Eat a variety of these foods for a diet high in skin-saving goodness.

The right amount of body fat will give your skin a smooth appearance and nourish skin cells. Fatty acids are also an important part of cell membranes that help cells keep moisture in while remaining firm and plump. Eating foods high in omega-3 fatty acids like salmon, tuna, walnuts, and almonds is one way to reduce or prevent wrinkles.

Taking care of your body by eating a healthy diet, exercising, not smoking, managing stress, and getting enough sleep can do wonders for your skin and complexion. But always remember, wrinkles aren’t the end of the world. They are a sign of aging and of a life well lived. Do what you can to fend off this telltale sign of aging, but be proud of the lines etched by years of smiling that you can’t erase.

“Wrinkles happen to human beings.”—Jennifer Aniston

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More Than Skinny Jeans

Tuesday November 25, 2014

The perks of weight loss reach well beyond fitting into your jeans.

You’re on the journey to lose weight. Whether this is your first attempt or your tenth, you can do it! Making wise choices and the right changes can lead to a new lifestyle that will reveal a new you. The thin clothes you’ve been saving in your closet for that day will be a great reward. But, the fitness professionals at Oxenford Fit Body Boot Camp proclaim that the benefits of weight loss go far beyond feeling confident in your swimsuit and skinny jeans.

Losing just 7 to 10 percent of your body weight is all it takes to experience huge perks of weight loss. So get on it!

1. Improve Health

Let’s just start with your health. While being overweight is clearly connected to an increased risk of life-threatening diseases such as heart disease, diabetes, and cancer, losing a few pounds can lower blood pressure, reduce cholesterol, lower triglycerides, reverse or even prevent diabetes, and prevent cancer.

2. Increase Energy

Carrying extra weight around day in and day out can zap your energy. Climbing stairs or walking to the mailbox can leave you short of breath. Household chores, caring for children, making meals, or doing your job become more and more difficult the more weight you carry around. Want your energy back? Oxenford Fitness Centers suggest losing a few pounds through diet and exercise, and you will get the pep back in your step.

3. Get Better Sleep

Wake up feeling tired? Wish you could nap during the day? You may have sleep apnea, a sleep disorder that occurs when the airway becomes obstructed, disturbing your sleep. This condition is common in overweight people. Lose weight, reduce your apnea symptoms, and get a good night of rest.

4. Reduce Pain

Chronic pain is a frequent complaint of overweight people. Low back pain, aching joints, and foot pain are a few of the main culprits. It makes sense. Extra weight places a strain on the back, which can cause pinched nerves, herniated discs, and sciatica. Added pounds take a toll on your joints. The knees are especially hard hit, and the feet bear it all. It’s time to lose the weight and get off the pain meds.

5. Enhance Memory

Notice you’ve been forgetting things lately? Can’t remember a person’s name or where you put your car keys? A personal trainer in Oxenford recently reviewed an article that proved people of normal weight score higher on tests of memory, learning, and attention than obese people. Obesity also places one at an increased risk for dementia and Alzheimer’s disease in old age.

6. Boost Mood

There’s a close connection between weight gain and depression. It can become a vicious cycle. You’re depressed so you eat more and sit around. Then you gain weight, so you get depressed. Unfortunately, a side effect of antidepressants is weight gain. The good news is that exercise and a healthy diet can boost your mood and treat symptoms of depression.

7. Clear Skin

Being overweight may lead to skin problems due to hormonal imbalances, stretched skin, pressure on the veins, allergies, swelling, and retained moisture in body creases. Weight loss and a healthy diet can greatly improve the appearance of your skin and complexion.

8. Improve Fertility

Obesity increases one’s chance of fertility trouble. For women, obesity can lead to ovulation irregularities and problems conceiving. Obese men are at an increased risk for lower testosterone levels, reduced sperm counts, and erectile dysfunction. Lose extra weight to improve your overall reproductive health.

9. Feel Confident

Weight loss is a freeing thing. You have energy, you can move around without pain, you’re in a better mood, and your risk of disease is diminished, not to mention you can fit in your skinny jeans. These benefits are self-perpetuating when it comes to weight loss. Lose a few pounds, feel better about yourself, and you’ll have the motivation to lose more!

As Elizabeth Berg says, Nothing tastes as good as being thin feels” .

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Pumpkins, Falling Leaves, Football, and…Allergies

Thursday November 20, 2014

 What causes fall allergies and how to still enjoy the season.

The cooler temperatures of fall are always a welcome relief after the heat of summer. The decorations, changing leaves, and football games make fall a favorite season for many people. But millions of others dread this time of year due to the unpleasant allergies that come with the changing leaf colors.

Until the first frost sets in, ragweed, goldenrod, lamb’s quarters, curly dock, sagebrush, pigweed, and outdoor mold are the main culprits for fall allergies. The body’s immune system mistakenly attacks these harmless invaders, which results in an increase in the production of histamine, the substance responsible for hay fever symptoms: congestion; sneezing; coughing; itchy nose, eyes, and throat; runny nose; and asthma attacks.

Check out this list of simple strategies that a personal trainer in Arlington provided to help you limit your exposure to fall allergens, so you can feel your best this season.

Keep the Pollen Outdoors

While you may be tempted to open the windows and let cool, fresh air in your home or car, don’t. This time of year, the air is filled with pollen and mold spores that are best left outside. Run your air-conditioner to lower indoor temperatures and to reduce the humidity in your home so mold doesn’t have a chance to grow.

Those who suffer from severe allergies may benefit from HEPA (high efficiency particulate air) air filter running in each room, especially rooms with carpet or where you spend the majority of your time. HEPA air filters in return vents and a HEPA vacuum cleaner may also help reduce allergy symptoms.

Another way to keep pollen out of your home is to take a shower and wash your clothes after being outside for an extended amount of time. Don’t forget about the pollen that your pets bring in from outside. Try to keep cats indoors and bathe your dogs frequently through the fall season.

Cover Your Face

When you have to be outdoors to do yard work or fix the car, protect yourself from pollen by wearing a mask that covers your mouth and nose. Pharmacies and home repair stores should have these on hand. You may look funny wearing it, but at least your hay fever symptoms won’t flare as badly.

Rinse Your Nasal Passages

Also known as nasal douching, this home remedy for hay fever uses a salt-water solution to wash pollen and mucous out of your nose. To administer, Arlington fitness center suggests that you mix half a teaspoon of salt and half a teaspoon baking soda with one cup of distilled water at room temperature or buy saline solution at the pharmacy. Squirt this solution into your nose with a rubber ear syringe or with a special pot you can purchase for this purpose. The water runs through your nasal passages and makes its way out your mouth. Those who’ve tried this remedy claim it’s helpful at reducing hay fever symptoms. Keep in mind this isn’t the same as spraying an antihistamine up each nostril.

Over-the-Counter Medication

When you’ve tried everything and nothing seems to bring relief, it’s time to find an over-the-counter antihistamine, decongestant, or a combination that works for you. The fitness professionals at Arlington Fit Body Bootcamp suggest that you talk with your doctor before taking a decongestant if you have high blood pressure. A steroid nasal spray is another option that may relieve symptoms.

The sooner you start treatment, the better. So if you know you’ll be outside over the weekend, begin taking an antihistamine a few days before or watch pollen counts in your area and when they start to rise, go ahead and take your medication. This will reduce the severity and duration of your symptoms.

No Escape. Avoiding exposure to ragweed pollen is nearly impossible. One ragweed plant releases a billion pollen grains into the air during a single fall season.

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Go Mediterranean

Thursday November 20, 2014

It’s called a diet, but it’s more a way of life. Enjoying food and drink with family and friends and engaging in an active lifestyle are what the Mediterranean “diet” is all about. Gainesville Fit Body Boot Camp recently reviewed an article that suggested the Mediterranean diet is one of the healthiest in the world. Not only that, but it’s also one of the tastiest and one the whole family can enjoy. Flavorful foods prepared with healthy fats, plenty of fresh produce, whole grains, and wine to drink in moderation provide a recipe for good health.

What health benefits are associated with the Mediterranean diet and what does the diet consist of?

Why Go Mediterranean?

You like your hamburgers, hot dogs, chips, and soda, so it may take a lot of convincing to change your diet. Need reasons to eat Mediterranean style? Here are a few that may convince you.

1. The Mediterranean diet is clearly associated with a reduced risk of heart disease, cancer, diabetes, depression, osteoporosis, Parkinson’s, and Alzheimer’s.

2. It can also benefit your heart by lowering your cholesterol levels and blood pressure.

3. When the Mediterranean diet is combined with regular exercise and portion control it may be more successful at weight loss than following a strict, low-fat diet.

Food from Plants

What’s the Mediterranean diet look like? Here it is in a nutshell.

Plant-based foods are the backbone of the Mediterranean diet. Fruits, veggies, nuts, legumes, and whole grains are eaten more than other foods. Numerous delicious spices are used in place of salt.

Fresh produce is eaten at every meal and for snacks. Full of antioxidants and fiber, a variety of fruits and veggies is vital for good health.

Nuts are a great source of protein, fiber, and healthy fats. A handful of almonds or pistachios provide a quick snack. Natural nut spreads (peanut butter, almond butter, or sesame seed tahini) are used on sandwiches rather than spreads made with hydrogenated oils.

Legumes provide protein and fiber, and are eaten as the main dish, side dish, or addition to salads and soups.

Whole-grain bread, cereal, rice, and pasta are also part of the Mediterranean diet. No more foods made with white, bleached flour and empty calories. Whole-grain foods are, after all, always the best option.

Healthy Fats

The number of fat grams you eat is no longer a major concern with the Mediterranean diet. A personal trainer in Gainesville said that your focus should be on the type of fat you eat. Trans fats and saturated fats are avoided and unsaturated fats are eaten in moderation.

Olive oil is the fat of choice as it helps reduce your LDL cholesterol and contains valuable antioxidants. Rather than spreading butter on your bread, dip your bread in olive oil. Drizzle olive oil or canola oil on your veggies and pasta rather than using butter. That’s right—you get to drizzle oil on your breads and pastas!

Fish, Fish, Fish

In the West, people eat a lot of red meat and processed meats like sausage, bacon, and hotdogs. Unfortunately, Gainesville fitness center reviewed numerous articles that have linked consumption of these kinds of meats with diseases like cancer. Due to its high amount of saturated fat, red meat is also associated with an increased risk of heart disease. With that in mind, it’s obviously smart to limit your intake of red and processed meats to a couple meals a month.

Replace these meats with fish and lean poultry, via the Mediterranean diet. Fish is a staple food in the Mediterranean diet, eaten at least twice a week. Fatty fish like salmon and tuna provide omega-3s, which benefit the heart.

Drinking Dairy

Dairy products provide much-needed calcium, but can also be high in saturated fats. When you go Mediterranean, you’ll always choose low-fat varieties of milk, yogurt, and cheese.

Red, Red Wine

You know too much alcohol isn’t good for you, but when drank in moderation, red wine can be good for your heart. Gainesville Fit Body Bootcamp suggests enjoying a glass of wine once or twice a week to reap the full benefits offered by the Mediterranean diet.

Eat for Your Brain. Protect the health of your mind with a Mediterranean diet. Recent research showed a 19 percent reduced risk of cognitive decline for non-diabetic seniors who followed this type of diet.

 

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Extreme Makeover: Pantry Edition

Tuesday November 18, 2014

Stock your kitchen with these foods for nutritious snack and meal options.

How can you expect to eat healthy and lose weight if your kitchen is filled with processed, high-calorie, high-sodium junk food? Weight loss starts in the grocery store aisles, and you’ve got to be intentional as you fill your cart with meal ingredients. After all, what you buy at the store is brought home to your kitchen and eaten by you and your family. When your pantry is void of junk, you won’t wind up mindlessly eating junk food. Stocking up on the right kind of foods is one of the first steps toward a healthy lifestyle.

Makeover your kitchen by eliminating the junk and bringing in the new, fresh ingredients. Here are some staple foods suggestions, provided by Saint Paul fitness centers, to keep on your pantry shelves and in your refrigerator.

Dry Goods

You’re standing in front of the pantry shelves wondering what to snack on. Before your makeover there were chips, cookies, and puddings tempting you. Now you’ll find snacks like nuts, dried fruits, whole grain cereals, whole-wheat crackers, low-fat popcorn, or fruit. You should also keep commonly used dinner ingredients on hand to fix simple, nutritious meals. Brown rice, quinoa, couscous, or whole-wheat noodles are good to have for side dishes and casseroles.

Canned Foods

Used as a side or the main dish, many canned goods make meals fast, easy, and healthy. Just be careful! Some canned goods will add flavor to your meals at the risk of packing pounds on your midsection. Stock your pantry with beans of all kinds for chili, casseroles, stews, and salads; vegetable, chicken, or beef broths for soups and vegetables; canned fish or chicken packed in water for sandwiches, salads, or casseroles; tomato sauce and diced tomatoes for soups, pastas, and main dish ingredients; and canned soups for quick meals or casseroles.

In the Refrigerator

Out with the sodas, whole-fat milk, hot dogs, and biscuits and in with the healthy, nutritious choices!

Since everything is better with cheese, keep reduced-fat cheese slices or shredded cheese in the fridge for snacks and meals. Eggs are a great source of protein for breakfast or any meal. Those watching their cholesterol levels should buy egg substitutes or only use egg whites. Many fruits and vegetables are kept freshest in cool temps. With that in mind, place apples, grapes, melons, lettuce, and broccoli in the fridge where you can see them for snacks or recipes.

The fitness professionals at Saint Paul Fit Body Boot Camp realize that sometimes your stomach might just crave milk. If that is the case, reduce your calories, saturated fats, and cholesterol by switching to one percent or skim milk. It’s usually okay to substitute low-fat milk for full-fat milk in recipes. Low-fat yogurt is another great food to keep stocked in your fridge for snacks, smoothies, or in recipes. And there is a myriad of salad dressing options. With a little care, you can stay on the healthy side and use a non-fat variety or one with an olive oil or vinegar base

Freezer Foods

Your old freezer may have been filled with ice cream, steak, and waffles. Now, it’s time to fill it with healthier selections.

Limit your red meat intake and eat more fish, chicken, and lean meat. Keep individual portions in the freezer to thaw when needed. Frozen fruits and vegetables are a great way to keep your produce fresh for longer and it’s healthier than canned. Just pull out a bag, let your fruit thaw and stick your veggies in the microwave.

All about Choices

Making healthy choices is much easier when all the options are healthy. Keep junk out of the house and you’ll be on the road to health and weight loss.

Kick ‘Em Out. Don’t know which foods in your kitchen need to go? A personal trainer in Saint Paul suggests looking for foods that contain any of these ingredients: hydrogenated and partially hydrogenated fats, refined sugars and flours, corn syrup and high fructose corn syrup, and added or artificial sweeteners and colors.

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Need Some Oomph?

Thursday November 13, 2014

It’s not uncommon for dieters to feel low on energy. Restricting calories, limiting carbs, and other dietary changes can easily make you feel dragged out and depleted. Or maybe you’re not on a diet but still feel a lack of energy. This is also common and very likely due to what you’re eating or not eating.

Do you ever wonder why are you feeling dragged out? The personal trainers at Monrovia Fit Body Boot Camp explain that food provides the fuel your body needs to function. Some foods are high-grade fuel, enabling you to cruise efficiently for long distances. Other foods are low-grade, leaving you sputtering and running on fumes. Choose high-grade foods to gain and maintain the energy you need for life.

A Good Start

To get a head start on the day, Monrovia bootcamp recommends consuming an energizing breakfast. The trainers suggest that a healthy combination of protein and fiber in the morning will help keep your blood sugar balanced throughout the day.. Protein is highly important and comes from low-fat milk, yogurt, or eggs. Fiber should be added in via whole-grain cereal, toast, or bagels. Look for whole-grain products that contain at least three grams of fiber per serving to provide long-lasting energy stores. An example of an energizing breakfast is oatmeal (high in soluble fiber) with low-fat milk.

Skipping the first meal of the day or filling up on empty calories will leave you feeling zapped and sluggish come mid-morning. A sweet breakfast like syrup on white flour pancakes, jelly piled on white toast, or a cinnamon roll may taste good and give you an initial boost but later cause your blood sugar and energy levels to plummet. Healthier alternatives include whole-grain pancakes or whole-wheat bread French toast topped with fruit.

Smart Snacking

Feeling an afternoon slump? When a siesta isn’t an option, try a quick pick-me-up snack. Here are a few snack ideas that Monrovia boot camp suggests to their members: greek yogurt, nuts, and beans.

A small 6-ounce container of Greek yogurt will provide sustained energy to get you through the afternoon. Containing as much as 20 grams of protein, Greek yogurt packs in four times the amount of protein as regular yogurt.

High in protein, fiber, and nutrition, nuts are a quick way to fill up. Eat a handful of almonds or spread some peanut butter on a banana to satisfy your hunger and get filled with a boost of energy. Just remember that nuts are high in calories, so you’ll want to limit your snack to a quarter-cup.

Beans are another great source of energy. High in fiber and protein, beans can easily be added into your meals. You can also snack on hummus dip with veggies or whole-grain crackers.

Make the Most of Meals

Depending on your choices, the larger meals of your day—lunch and dinner—can either weigh you down or keep you moving. And it starts with portion control. Ever eaten so much you don’t feel like getting out of your seat? Don’t do it again! A personal trainer in Monrovia advises that you limit your lunches to fewer than 1,000 calories to avoid overeating. You should also avoid carbohydrate-filled main dishes like white pasta or white rice and balance carbs with foods rich in protein like lean meats, poultry, or fish.

A salad made with the right ingredients can be a great low-calorie, high-energy meal option. Dark leafy greens, colorful veggies, a source of protein like grilled chicken or chickpeas, and a low-fat vinegar-oil based salad dressing is a recipe for long-lasting energy.

Women are particularly prone to iron deficiencies, which can cause fatigue. Include a source of iron with each meal to ensure you’re getting enough of this vital nutrient. Iron-rich foods include beans, spinach, lentils, meat, fish, and poultry.

No matter what you’re eating, Monrovia Fitness Bootcamp believes that when you swap processed food with real food, you’ll notice a significant difference in your energy levels. Food in its original form contains more nutrients and no additives, making it high-grade fuel. 

Need a Boost of Energy? Drink a tall glass of ice water with lemon. Dehydration can zap your energy.

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Bare Your Arms

Tuesday November 11, 2014

Five simple exercises to tone and tighten your upper arms.

Feel like you have wings? Do you wear long sleeves even in warm temperatures to hide your flabby arms? As the years pass by, women are especially prone to weight gain on the back of their upper arms, around their triceps muscle. This area is often the first to gain and can be one of the last to lose. When you’ve had enough of the fat, the flab, and the jiggle, it’s time to do something about it.

Now you can feel confident wearing tank tops next summer by incorporating these five upper arm exercises into your daily workout routine.

Triangle Pushup

At South Edmonton Fit Body BootCamp, the trainers rated the triangle push up as the best exercise to rid yourself of upper arm flab. It is similar to the traditional pushup with slight variations. Depending on your strength, this exercise can be done on your knees or toes. Then, instead of placing your hands on the floor beneath your shoulders, place them under your chest to form a triangle. Your middle fingers from both hands should meet while your two thumbs touch to form the bottom of the triangle.

Once in position, lower your body toward the floor, keeping your core tight and your body in a straight line. Then raise your body back to starting position. Repeat.

Triceps Dip

A second effective upper arm exercise is the triceps dip. Sit on the edge of a firm bench or chair and rest your hands on the edge of the seat by your sides. Place your feet together about a foot to a foot and a half in front of the seat so your knees are bent at 90 degrees.

Then move your bottom off the seat, hold yourself up with your hands, and lower your body toward the floor until your elbows are bent at a 90-degree angle. Hold for five seconds then slowly raise your body and straighten your arms until you’re seated again. Repeat. Or use the dip bar at the gym with your trainer’s assistance.

Backward Triceps Extender

Strengthen and tone the back of your upper arms with the triceps extender. In standing position, hold a five-pound dumbbell in your left hand. (Increase the weight if needed.) Step forward about a foot and a half with your right foot and lean your upper body forward. Bend your knees and rest your right hand on your right thigh. Keep your left arm next to your torso and bend your elbow to a 45-degree angle. Slowly extend your left arm straight behind you, hold for five seconds, and then bend your arm again. Repeat and switch sides.

Thumbs Down

You may not feel a work out from this exercise until it’s repeated several times so try doing as many as you can in one minute to feel the burn.

Place your feet in a wide stance, toes pointed out. Stand straight and keep your chin up. Extend both arms out to either side and put your hand in “thumbs up” position. Rotate your thumbs into a “thumbs down” position and lower your arms until your thumbs meet in the middle. In one sweeping motion, raise your arms back up to each side as high as you can. Keep sweeping down and up as many times as you can in a minute.

Plank Switch-Out

A fifth way to banish underarm flab is with the plank. Get in the traditional plank position on the floor by holding your body up on your hands and toes, keeping your back flat and your body in a straight line. Then lower your body and support yourself on your toes and elbows. Go back to your hands, and repeat.

 

[Blurb]

More Than Arms. There’s no such thing as spot treatment for fat. Just doing arm exercises won’t make your arms thin. For weight loss to occur, you’ve got to burn more calories than you consume. South Edmonton gym center encourages you to accomplish this by eating a healthy, low-calorie diet and getting plenty of exercise.

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No More Nagging

Thursday November 06, 2014

What happens when you work hard to stay in shape, maintain your weight, and be healthy while your spouse refuses to exercise? You may suffer as well.

Even though your spouse may be on the verge of diabetes, obesity, or high blood pressure, he or she may not see the importance of exercise. You beg, you nag, and you give gentle reminders but nothing seems to work. This can be a frustrating situation that strains a relationship. You want your loved one to be healthy but don’t know what to say or what to do to make him or her feel the same about exercise as you do.

You can’t force your spouse to exercise, but here are a few ideas provided by South Edmonton Fit Body Boot Camp, to create an atmosphere conducive to make exercise a group activity.

Figure Out Why

It’s hard to change someone’s behavior if you don’t know the reasons behind their actions. All you may see is laziness, excuses, and other priorities. But don’t be so quick to judge. Your spouse has reasons for not exercising, whether they’re valid or not. It’s important to uncover why your spouse prefers to be on the couch rather than at the gym.

Maybe your husband or wife doesn’t like to be told what to do. Give your love the freedom to make the choice and you may be delightfully surprised. (Note to self: lay low and give your spouse space.)

Many people just don’t feel like they have time for exercise, don’t want to miss out on family time, or hate the gym. When you know the reasons, you can offer your support, give suggestions, and work together to make it happen.

Set an Example

You can talk all you want about exercise, but until your spouse sees the positive difference it makes in your daily life, skepticism will remain. Show rather than tell. Don’t let your significant other’s poor attitude influence your commitment to exercise. Stick with it and reach your goals.

When your spouse watches as you lose weight, get fit, relieve stress, and lower your blood pressure, you won’t be working out alone for long.

Focus on Small Steps

For someone out of shape and in poor health, exercise can seem overwhelming. It’s easy to get stuck in a rut and remain comfortable with your lifestyle. It can take courage to make changes.

The fitness trainers at South Edmonton gym center believe that it’s important to celebrate the small steps. Don’t expect your spouse to run a mile or keep up with you from day one. But when he or she joins in a basketball game with the kids or takes a walk with you after dinner, make a big deal out of it. Celebrate the small stuff and the big stuff will come.

Get Regular Check-Ups

It’s often in one ear and out the other when a spouse urges a partner to exercise for good health. You can give statistics, medical facts, and even personal success stories, but words may not seem to make any difference. A doctor’s advice, on the other hand, usually holds more weight.

Hearing the words, “Your high blood pressure puts you at risk for early death. Your spouse and kids need you around,” may kick your hubby or wife into gear.

What Not to Do

It’s easy to let your frustration and worries come out in hurtful words. Belittling or criticizing your spouse for being overweight or not wanting to exercise, especially in front of others, is never the right thing to do.

When your spouse finally agrees to exercise with you, don’t be a “know it all.” Avoid pointing out incorrect form or technique. Let your trainer lend your spouse a hand.

And remember that guilt and manipulation tactics never motivate someone to exercise. Pestering and nagging will only raise the walls farther. A commitment to exercise has to come from within. South Edmonton bootcamp says the best thing you can do is create an atmosphere that’s conducive to a healthy lifestyle and wait.

Big Mistake. Don’t be tempted to buy your spouse an exercise-related gift like hand weights or a gym membership. Your spouse may take these the wrong way and feel unloved or not accepted.

 

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What’s For Lunch?

Tuesday November 04, 2014

Save calories and money by packing your own lunch in an old-fashioned brown bag.

How much do you typically spend when you eat out for lunch—$5, $10, or even $15? That can add up quickly to between $100 and $300 a month or $1,200–3,600 a year. Money isn’t the only concern. Calories are hard to manage at restaurants, too. Yes, it may be fun eating with your coworkers, but think of all the money and calories you could save if you just spent a few minutes before bed or in the morning packing a simple lunch. A little extra effort can make a big difference in the size of your bank account and your waist.

The fitness professionals at Manteca Fit Body Boot Camp encourage their members to pack their own lunch because then you have the ability to control portion sizes and what ingredients are in your food. Unfortunately, many people get stuck in a rut when it comes to packed lunches. The same peanut butter and jelly sandwich day after day can get old quickly. Here are a few ideas that may inspire you to pack a few more lunches this week.

The Go-To Sandwich

When you think of packed lunch, you likely think of sandwiches. If you’re a sandwich person, that’s great. There are numerous kinds of sandwiches and wraps you can make in a jiffy. Should you go this route, always choose whole-wheat bread, wraps, or pitas.

Then add your fillings. And make them healthy! Try tuna fish, lean deli meats, grilled chicken, humus, or egg slices. Include veggies like greens, sprouts, cucumber slices, onions, tomatoes, olives, or pickles. Top it off with light mayonnaise (or no mayo at all), mustard, olive oil, vinegar, salt, pepper, and other spices to add flavor. If you must, add a slice of low-fat cheese.

Leftovers

Unless you’re opposed to eating last night’s dinner, leftovers make easy and delicious lunches the next day. Purposefully make extra food for dinner then divide up the leftovers in small containers. In the morning all you have to do is grab it and go. Put your food in the fridge at work and microwave it when lunchtime rolls around. Hot lunch you don’t have to feel guilty about? Score!

A personal trainer in Manteca says the best thing to do is spend a couple hours on your day off making a big pot of soup, chili, or your favorite meal. Then divide it into containers and place them in the freezer for the days you don’t have time to pack a lunch.

Canned or Frozen

You have to be picky about what you buy, but stocking up on low-calorie, low-sodium canned or frozen meals is a quick and easy way to save a few bucks at lunch. In the morning grab can of soup or a frozen dinner entrée and you’re good to go.

Snacks and Sides

Nutritious, low-calorie snacks can be part of a healthy diet. A small morning and afternoon snack provide the energy you need to function at your best. With plenty of these on hand, you won’t need any more stops at the vending machine. A piece of fruit, some raw veggies, a handful of nuts, a cup of low-fat yogurt, a granola bar, or whole-wheat crackers and hummus spread are great options for simple packed snacks.

If needed, include a couple sides to go with your sandwich, left-overs, or canned soup to fill you up. Pack a small salad (or a large salad for the main dish), apple slices, carrot or celery sticks, or some whole-grain chips.

Drink Smart

Save even more money and calories by bringing something from home to drink. Pack a water bottle or a to-go mug of coffee or tea to keep you from stopping by the coffee shop or vending machine. And when you’re feeling hungry, Manteca fitness center suggests drinking some more water. It may just quench your hunger.

Try packing your own lunch tomorrow and see how easy and yummy it can be.

Plan, Plan, Plan. Before your next trip to the grocery store, make a list of the foods and snacks you’ll need for packing lunches. That way you’ll have what you need on hand and won’t be tempted to eat out.

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