Jillian Michaels, the hardcore personal trainer from NBC’s Biggest Loser teaches TIME what to eat at the office while on a diet
Follow these 6 rules from Shape.com to make smarter choices when you indulge in candy, cookies, ice cream and fast food.
1. Control cravings
Complete deprivation is not the solution. A denied craving can quickly spiral out of control, leading to bingeing or overeating. If you’re craving fries or chips, for example, eat a small serving of fries, or buy the mini 150-calorie bag of chips and be done with it. Also to consider: a healthier alternative like chips made from blue corn.
2. Indulge sensibly
Splurging on occasion is acceptable — just don’t get carried away!
3. Avoid stocking treats in your cabinets or fridge
Buy something only when the craving hits and enjoy a small quantity. Then share or trash the rest.
4. Mix it up
Try eating something healthier thing along with the less-nutritious food, like a piece of fruit with your cheesecake. By eating the fruit first, you’ll dull your appetite and be less likely to wolf down a second slice of the cheesecake.
5. Count calories
Compare the amount of fat and calories found in healthy, filling snacks vs. less-healthful foods. For instance, a medium apple contains just 81 calories and no fat.
6. Focus on fat
Take extra care to read labels. After reviewing several types of packaged food, like cookies, snack cakes, and chips, researchers at the University of Minnesota found that less expensive items tend to have more trans fats than those that cost a little more. These processed fats, which have been shown to raise your LDL (bad) cholesterol level, may show up on ingredient lists as partially hydrogenated or hydrogenated oil and shortening.
Pelleres weighted arm-sleeves are the secret to getting fit fast!These biomechanically designed weighted arm-sleeves are proven to strengthening your core, burning more calories and it events prevents injuries!
This is a great solution for athletes who want to train at an advanced level, but it’s also great for busy mothers who want to lose weight while working around the house.
Here’s how it works:
“By applying weights to the forearms an imbalance is instantly created in the upper body which overloads the body and engages your core. As the core muscles work harder to compensate for the imbalance, the core is simultaneously strengthened and stabilised. When the body is overloaded with weight it is forced to adapt and become more powerful.”
Be sure to start with a weight that’s right for you and to check out the website Here.
Discover other great solutions like this one, or offer your own, at findsolve.
findsolve
This is not new information for most of us, but it’s always nice to be reminded of the benefits of our healthy habits or a reminder of why we should develop these habits.
Celebrity trainer and former body builder Rich Barretta shares the four healthy-eating rules his clients swear by, which you too can easily adopt with Shape Magazine.
1. Cut back on booze
If drinking is a big part of your social life, your waistline may suffer. Not only is alcohol loaded with carbs and empty calories, but people tend to make bad food choices when they’re buzzed. A couple sugary cocktails can easily add up to a thousand calories (half of the average person’s daily need), so Barretta advises avoiding alcohol altogether. If you are going to indulge, opt for a glass of wine or slim down your drink with smart swaps like trading tonic for club soda.2. Just say “no” to fried food
“Grill it, bake it, broil it, steam it, just don’t fry it,” says Barretta. Frying something perfectly healthy, such as chicken, takes away nutrients, while adding fat and calories. Plus, by eating fried foods at restaurants that still use trans fats, you run the risk of raising artery-clogging bad cholesterol and lowering fat-clearing good cholesterol3. Avoid carbs at night
There’s no need to deprive yourself of carbs, but you should be conscious of when you eat them. By consuming high-carb foods (potatoes, rice, pastas and breads) early in the day, you have more time to burn them off. At night, carbs are more likely to go unused and be stored as fat. Barretta’s rule of thumb: Stick to lean protein and veggies after 6pm.4. Pass up processed foods
We all know that fresh foods are better for us, but often reach for processed products out of convenience. While it’s challenging to cut out processed foods entirely, there are certain ingredients Barretta suggests you steer clear of, including high-fructose corn syrup, MSG, white flour and processed sugar. Your best bet is to shop around the perimeter of the grocery store, where you’ll find fresh meats and produce.
Celebrity fitness trainer, and author of No Gym Required: Unleash Your Inner Rockstar, Jennifer Cohen goes back-to-basics. Her focus on using body weight instead of the latest gadgets, coupled with a clean-living diet to maximize health and strength, has created clear results. In this video, she explains to WatchMojo.com how the most basic exercises are the most effective and how easy it is to stay in shape without going to the gym. For more information click Here
There is still no cure, but there are some methods of prevention that can decrease the risks of breast cancer.
Follow these healthy breast habits today:
- Maintain a healthy weight
- Eat a balanced diet
- Examine yourself
- Know your breasts
Learn more about each step you can towards minimizing your breast cancer risk Here.
Yoga and pilates are both great forms of exercise for stress, flexibility and killer abs!
Check out these moves that take the best of both yoga and pilate moves to create yogilates from Women’s Health. The fusion was created when Jonathan Urla, instructor at The Sports Club/LA in New York City realized his yoga class was so much easier after having completed a pilates class right before.
Three Great Yogilates Moves for Your Abs
1. Hammock
Targets abdominals as well as glutes, arms, chest, and shoulders
a) Sit tall with your legs bent and feet flat on the floor; place your hands on the floor behind you at about a 45-degree angle; lean back.
b) Keeping your arms straight, inhale as you lift your hips until the front of your body—knees to shoulders—is in one straight line.
c) Lower your hips to the floor, straightening your legs out in front of you as you come down to a seated position.
d) Place your hands next to your thighs and lean forward, pulling your abs in toward your spine.
e) Then push down through your hands to lift your hips off the floor. Hold here.
Repeat 5 to 10 times.
2. Double leg stretch
Strengthens and tones the abs
a) Lie on the floor, bend and hold onto your knees, and curl your shoulders up off the floor.
b) Keeping your hips down and your lower back pressed into your mat, extend your legs up and out at a 45 degree angle to the floor as you reach your arms straight up (biceps near ears) forming a wide “U” shape with your body.
c) Hold this position, pressing your ribs down toward the floor.
d) Use your abs to bring your legs and arms back to starting position with your knees bent.
Repeat 5 to 10 times.
3. Side twists
Works all ab muscles, in particular the obliques
a) Lie on your back with arms extended out at your sides, knees bent, and feet flat on the floor. Lift your bent legs to form a right angle with your torso.
b) Keeping both legs together and both your shoulders pressing into the floor, twist and drop your legs to the left until they’re halfway or nearly touching the floor.
c) Bring your knees back to center and twist and drop them to the right side without bringing them to the floor. Return to center.
Repeat 3 to 5 times per side.
Muffin tops, bra-fat and thunder thighs will be a thing of the past when you zap your trouble zones with these workout tips!
FITNESS magazine asked its readers for the trouble zones they most wanted to sculpt and then they asked their fitness experts for their ultimate slimming moves.
“For a total-body makeover, do all the exercises on these pages. Or pick and choose a few to target specific problem areas. Whether you do the all-over or a la carte workout, add a one-minute jog or jump-rope blast between sets to burn big calories. Perform the plan twice a week on nonconsecutive days to give your muscles mending time.”
Visit FITNESS for a workout that will tone your trouble zones.
You can also watch WatchMojo.com’s Bikini Body Workout
While it is still important to see you doctor every year for a physical, it’s also just as important to do your own check-up of your own. Evaluating everything from your flexibility to your waist line are great indicators of your over all health and great ways to pin point any problems.
Here are easy tests from Fitness Magazine that you can do at home. Follow the link for more details.
1. Test Your Flexibility
2. Monitor Your Menstrual Cycle
3. Count the Number of Moles on Your Body- Beware if you have more than 50
4. Feel the Backs of Your Arms
5. Inspect Your Arches
6. Record How Much Weight You’ve Gained Since High School
7. Track Your Toxic Fat
8. Measure Your Waist-It should be no more than 32 inches
9. Test Your Attention Skills
10. Note How Often You Have a Headache or an Upset Stomach- More than once a month is a problem
11. Check Your Eyelids for Allergies
12. Take Your Temperature When You Wake Up- if it’s below 98.6, that could indicate a condition known as hypothyroidism, or an underactive thyroid
13. Monitor Your Breathing
SUP or stand-up paddle surfing is the latest workout that will tone your arms and abs in no time.
This calorie-burning workout can be done anywhere that there’s a body of water. You can sign up for water lessons or even enroll in a SUP training camp.
Shape Magazine has a list of possible courses you can take Here.
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