5 Reasons To Eat More Oatmeal

Tuesday, June 22, 2010 by Helen Golden

5 Reasons To Eat More Oatmeal!

Oatmeal is more than a meal. Many people think of oatmeal as a cold weather breakfast, but this ancient food is perfect for snacks and as an anytime food to help keep your energy level up before, during and after pregnancy!

Control Your Cholesterol: The soluble fiber found in oatmeal has been found to reduce LDL (the bad stuff) without lowering HDL (the good stuff) cholesterol.

Micro and Macro Nutrients: How about some selenium, magnesium, iron, vitamin E, zinc and manganese? Macro… a decent source of protein!

Cardiovascular Disease: Studies prove that folks who eat more oatmeal are less likely to develop heart disease, a leading killer in the United States.

Kicking Cancer’s Butt: Oatmeal contains high amounts of insoluble fiber, which it turns out contains cancer fighting properties that wreak havoc on certain bile acids, reducing their toxicity.

Alternative Energy: According to multiple studies, oatmeal helps you maintain a steady level of energy throughout the day. Again, it’s the super-soluble fiber, which helps slow the release of sugar into the bloodstream, helping you avoid those nasty sugar spikes… and the sleepy feeling you feel after eating carbs.

The Skinny: When shopping for oatmeal, look for brands that are low in sugar, since the added sweet stuff in instant oatmeal defeats the purpose of maintaining low blood sugar.

23 Comments

Fitness Indifference? You Gotta Be Kidding Me!

Tuesday, June 15, 2010 by Helen Golden

Fact: More than 55% of people in the United States are overweight.

Fact: More than 60% of people in the U.S. don’t get enough regular exercise.

Question: How’s that possible?

Is it a lack of information? A lack of knowledge,  or…? Hardly! Health providers, physicians, fitness experts and even PlanningFamily.com are constantly pumping endless quality information about healthy living! So how is it possible that 55% of us are overweight?

This same question has been on the mind of the health club industry, which is motivated to market to all the couch potatoes out there. When asked how the average American felt about obesity and being overweight, the answer was really quite amazing, 7% said they felt just fine about it! Yikes!

The sad truth is that most Americans are satisfied with their health, according to the International Health, Racquet and Sports-Club Association, which commissioned the survey.

Magic: 14% of those surveyed pursue “fitness” benefits from a bottle, in the form of weight loss magic pills.

Would – Coulda – Shoulda: 12% know they should, but don’t. They live in a purgatory of fitness guilt – Crazy I know.

Prevention: 8% are focused on the health benefits of fitness (Only 8%!!!!)

Sit-at-home Skeptics: 13% feel fitness is overrated and unnecessary. I’m flabbergasted!

Social Competition: 20% of younger folks do it for fun and socializing. Who cares, as long as they’re “doing it”.

Kinda scary isn’t it? Whatever your feelings are about exercise, remember the cost of not exercising:

1. Heart disease
2. Low energy
3. Diabetes
4. Depression
5. Etc, etc, etc

It only takes 30 minutes, 5 times per week to realize reasonable benefits. Just do it.

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Spring into Your Bikini

Friday, May 28, 2010 by Helen Golden

 

My first bit of advice... focus on anything BUT weight-loss, i.e. eating healthy, regular exercise, and if you really are hell-bent on causing double takes at the pool, you'll need to ramp up the amperage! You don't get rich by sitting at home, and you don't get a six pack of abs by sitting on your butt. 

 

Remember, it's only healthy to lose about 1 pound of fat per week. One pound of fat is equal to 3,500 calories. So, in order to lose a pound of fat per week, you have to burn 3,500 calories more than you eat. This should be a combination of calorie reduction and increased exercise. For example, if you want to lose a pound a week, you could burn an extra 200 calories a day through exercise and reduce your daily food intake by 300 calories.

 

Daily calorie intake should never go below about 1,200 - 1,600 a day. Burn any more than that and your body will think it's starving and hang onto it's fat stores like there isn't a meal in sight.

 

There are a plethora of diets that promise fast weight-loss, the downside is that you're actually losing water and muscle; NOT smart! Besides being unhealthy (and potentially life threatening), water loss is only temporary. Once you begin eating normally again, the water weight will be back. Losing muscle is COUNTER PRODUCTIVE because it slows your metabolism, basically turning off your body's natural calorie burning furnace. Fat loss requires a commitment to eating right and leading a healthy, active lifestyle. If it sounds to good to be true...well, we've talked about that before. 

 

Concentrate on making physical activity a part of your daily routine. Walk, bike, skate, dance, sign up for an aerobics class, buy some dumbbells, rent a few exercise videos-- but make sure it's something you'll stick with and that you'll ENJOY! Instead of wasting precious energy worrying about losing weight; get outdoors, be active, hit the gym, run after your kids, do some gardening -- the weight loss will follow! And if you truly want to turn heads...be prepared to work your butt off.

 

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Better than Botox...

Friday, May 21, 2010 by Helen Golden

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Congratulations - Planning Family Shape Up Challenge

Monday, March 15, 2010 by Helen Golden

Congratulations to those of you who finished the Planning Family Shape Up Challenge. I am very proud of all your hard work and challenge you to continue living your new healthy lifestyle. If you are looking to continue with a custom exercise and/or nutrition plan, please email me at helen@pernax.com for more information. This service is available for a nominal fee.

What's Next?

Now that you have completed the Shape Up Challenge, it is time for you to submit your success stories to PlanningFamily.com. If you have (1) signed up on or before January 18, 2010, (2) submitted the Midterm Self Analysis form and (3) completed the 8 week Shape Up Challenge, please click here to fill out and submit the Shape Up Success Story form. You will need to submit the completed form no later than 11:59pm on Sunday, March 21, 2010 to be eligible for the Shape Up fitness prize package.

The Planning Family editorial team will select three winners who will win a Shape Up fitness prize package which includes:

	A 1-Year supply of Pernax Omega-3 (Babies Best Brain Food) - $540.00 Value
	A 30-Day Detox and Nutrition Kit from Isagenix - $327.00 Value
	IMX PIlates Resistance System allows you to train anywhere, anytime... No Exucses (DVD Included)! - $79.95 Value

The 3 winners will be contacted by Planning Family and will be announced on Monday, March 29, 2010.

2 Comments

Planning Family Shape Up Challenge – Week 8 Fitness Assignment

Monday, March 08, 2010 by Helen Golden

I'm not going to cry, I'm not going to cry :) Well done. You made it thru the 8-week Planning Family Shape Up Challenge! I ask only one thing, make this the beginning and not the end of your fitness journey.

The information that I've shared with you is only a guide and it's now up to you when you workout and when you take your rest days - other commitments and the way you feel should be taken into consideration. Learning to listen to your body is a cornerstone of training intelligently so that your exercise journey will be healthy and progressive... Long Term!

Mission Possible Assignment:

Monday
Complete Planning Family Shape Up Challenge gym or home workout

Tuesday
Do 30-40 minutes of cardiovascular work. Try to build some level of interval training into each session by raising and lowering your intensity during your 30+ minute workout. Make sure the last few minutes are performed at a high intensity, followed by a five to ten minute cool-down.

Wednesday
Repeat Monday's assignment.

Thursday
Rest day, or Yoga/Pilates, or some other mind-body exercise class.

Friday
Repeat Tuesday's assignment, or again...try a high intensity cardio class such as spin or Zumba (which is tons of fun!)

Saturday
Repeat Monday's assignment or see if you can do a ‘boot camp' or sports conditioning class. Try something different and mix it up.

Sunday
Rest day

PLEASE don't stop enjoying your new healthy lifestyle just because this is the end of The Planning Family Shape Up Challenge. As always if you have any questions about developing your workouts further, please post them on the Planning Family Fitness discussion board on Facebook:

As you move forward with your health and nutrition, please do remember the K.I.S.S principal and ping me on the boards if you get stuck.

Keep It Simple Silly: It happens over and over again, people fail to follow the KISS system in their approach to fitness, nutrition, or supplements. In fact I find people seem to gravitate toward adding complexity to their approach when it comes to fitness and/or losing weight.

It's no coincidence then that it's the people who choose the most complex approach to their nutrition, supplements, and training who are always the most confused and least successful. They focus on, and subsequently worry about minutiae, which prevents them from seeing the big picture and making the type of progress that they could be making. This often leads to “paralysis by analysis.” The vast majority of people would have better results, not to mention less stress, if they simplified their approach to losing weight and attaining their fitness goals. Keep It Simple Silly.

Yours in health –

Coach Helen

What's Next?
Next Monday, you will need to submit your success stories to PlanningFamily.com. If you have (1) signed up on or before January 18, 2010, (2) submitted the Midterm Self Analysis form and (3) completed the 8 week Shape Up Challenge, you will want to go to Helen's Health, Fitness and Nutrition blog to fill out and submit the Shape Up Success Story form. You will need to submit the completed form no later than 11:59pm on Sunday, March 21, 2010 to be eligible for the Shape Up fitness prize package.

The 3 winners of the Planning Family Shape Up Challenge will be announced on Monday, March 29, 2010.

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Planning Family Shape Up Challenge – Week 7 Fitness Assignment

Monday, March 01, 2010 by Helen Golden

I can't believe it, just two weeks left to go before you're on your own (although I'll be here for advice and support long term). I really hope you have enjoyed the Challenge and more importantly the results.

Quick Tips: Don't be misled by people who tell you that when it comes to resistance training you need to do a certain amount of reps for toned arms or that lifting heavy weights will bulk you up. The truth is, to get lean sculpted arms and legs you need to concentrate on intensity and form. Aim to lift a weight that makes you tired after eight to 10 reps. Try to skip the machines and use free weights or IMX, as this will force you to utilize your core and minor muscle groups.

Intensity is the key to burning fat, i.e. 30 minutes to one hour maximum during any training session, with little to no rest between sets.

Mission Possible Assignment:

Monday
Prepare yourself mentally before starting your Planning Family Shape Up Challenge workout at home or the gym.

Vision Quest: Think about what you want to achieve before you begin. Going thru the motions at this point is sort of cheating yourself and selling yourself short. 100% effort is what you need to bring to your training sessions. Having said that, always stop short of doing anything that causes extreme pain or discomfort, and remember that recovery is where growth and results come from.

Tuesday
40+ minutes of cardiovascular work of your choice. Remember, this doesn't have to be running or cycling. You can walk briskly and still get cardiovascular benefits, keep the interval training going.

Wednesday
Repeat Monday's assignment.

Thursday
Rest day

Friday
Repeat Tuesday's assignment.

Saturday
Repeat Monday's assignment.

Sunday
Rest day

Make Nutrition as Easy as 1-2-3...

1. Remember, foods are not necessarily good or bad. Select foods based on your complete eating patterns, not whether any individual food is "good" for you, or "bad" for you. Don't feel guilty if you love foods such as chocolate pie, chips, candy bars or ice cream. Eat them in moderation, and choose other foods that we've talked about over the last 6 weeks to provide the balance and variety that are vital to good health.


2. Make changes gradually. Just as there are no “bad” foods, there really aren't any "super foods" that will guarantee you a lifetime of complete health. Don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success, generally people will just bounce-back to old eating habits when they try to do too much, too soon. Begin to fix the excesses or fill in the deficiencies with modest changes that can add up to lifelong, positive eating habits. For instance, if you don't like the taste of skim milk, try low-fat or soy. Eventually you may find that soy or some other alternative fits the bill.


3. Know your personal diet pitfalls. To improve your eating habits, you first have to know the what, why, when, where and how of it all. So, begin by writing down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, fatty sauces or cheese? Rather than eliminating these foods all together, just cut back your portions (most Americans eat portions 3x to 4x larger than recommended). Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients. Remember, you're responsible for you, so take the time and add these three arrows to your nutrition quiver!

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Planning Family Shape Up Challenge – Week 6 Fitness Assignment

Monday, February 22, 2010 by Helen Golden

Hey Shape Up Clan! You've been making all the right macro moves, but improving your fitness level means doing the micro things as well. Quik Tips: During every gym or home workout try to engage your abdominal muscles (by keeping them pulled in) throughout all your exercises. Push your fitness level forward, see if you can do your cardio routine for at least five minutes longer than usual, but not more than 10 minutes longer per session and per week.

When you're strength training remember to lift and lower your weights slowly. The slow-and-controlled method also applies to resistance exercises such as squats and press-ups. When you slow down, you automatically engage your core and minor muscle groups, which helps take you to the next level of fitness.

Stretch!*

Mission Possible Assignment:

Monday
Do the Planning Family Shape Up Challenge : Gym workout or home workout

Tuesday
Improve your cardio workout by trying something you haven't done before such as rope skipping or spinning.

Wednesday
Repeat Monday's assignment.

Thursday
Stretch*

Friday
Repeat Tuesday's assignment.

Saturday
Repeat Monday's assignment.

Sunday
Rest and Play Day

*One thing that you can absolutely do every day if you want to is... S T R E T C H! The importance of warm stretched muscles can't be overemphasized!

• Stretch after your exercise routine as part of your cooling-down process.
• Or, stretch on off days after a quick 5-minute warm up of walking up the stairs, grabbing the mail or house work.
• When you stretch, ease your body into position, until you feel a mild pull on your muscles, tendons and ligaments. A stretch should not hurt.
• Hold a stretch for 30 seconds or more. Wait 15 to 30 seconds before you stretch the next group of muscles.
• Breathe deeply while you stretch to help your body move oxygen-rich blood to those sore muscles.
• Don't bounce, and don't force yourself into an uncomfortable position.

Week 6 Nutrition Tips & Tricks:

Understanding Nutritional Labels and Fact Panels: Components of a Nutrition Facts panel Food labels are designed to help consumers make healthy food choices. In 1990, the Nutrition Labeling and Education Act went into effect. The USDA and the FDA developed these guidelines so that consumers would have access to useful nutritional information to help make smart choices. But how do you make sense of a food label? According to the Nutrition Labeling and Education Act, all packaged food products must contain the following information: Common name of the product Name and address of the product's manufacturer Net contents in terms of weight, measure or count, and Ingredient list and Nutrition Facts Nutrition Facts Common nutrients, such as total fat, cholesterol, and sodium, are required fields. Other nutrients, such as potassium and Vitamin K, are optional and not required to be listed. Each package must identify the quantities of specified nutrients and food constituents for one serving. It is important to note the following: 1 g of fat = 9 kcal 1 g of protein = 4 kcal 1 g of carbohydrate = 4 kcal 1 g of alcohol = 7 kcal Serving Size Serving sizes are standardized to make for easier comparison among similar food items. They are expressed in both common household and metric measures. It is always important to pay attention to a serving size. For instance, a serving of chocolate chip cookies is typically 2 pieces. Hence, if you eat 4 pieces, you will need to double the amount of nutrition content listed on the label. Calories (kcal) Calories provide a measure of how much energy you obtain after eating a portion of food. It is always important to find out the total calories. Many consumers are surprised to find that a fat-free product is not necessarily low in calories. Similarly, a sugar-free product is not always low in calories or low in fat. Nutrients listed Total fat, saturated fats, cholesterol, total carbohydrate (including fiber and added sugars), protein, vitamins A and C, calcium and iron are required on the label. Other nutrients are optional and may be listed at the discretion of the manufacturer. In addition to total calories and total fat, a few other nutrients relevant to heart health are important to pay attention to when reading a label. These include saturated fats, cholesterol and fiber. Effective Jan 2006, all labels should also include trans fatty acids. Percent Daily Values Percent Daily Values provide an estimate of the percentage of a nutrient from one serving in a typical 2000 kcal diet. Daily Reference Values Footnote This footnote reminds consumers of the daily intake of different foods depending on their own nutritional needs.

 

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Planning Family Shape Up Challenge – Week 5 Fitness Assignment

Monday, February 15, 2010 by Helen Golden

Nicely done, you're officially committed! How do you feel? My bet is your energy levels and outlook are light years ahead of where they were back in January!

Quick Tip: A fit body requires quality calories and nutrition to burn before and after training, as well as during recovery from exercise. So don't forget to eat energy-packed protein and carbohydrate combined meals and to drink plenty of water. If you are looking for a custom nutrition plan, please email me at helen@pernax.com for more information. This service is available for a nominal fee.

Now that we are at the midpoint of the challenge, it is important for you to assess how you are doing. Please fill out the Midterm Self Analysis form by clicking here. REMEMBER: You must submit this completed form no later than Sunday, February 21, 2010 to remain eligible for the Grand Prize package.

Mission Possible Assignment:

Monday
Complete The Planning Family Shape Up Challenge as described in week 2: Gym workout or home workout. Take short breaks in-between the exercises and do 15-20 repetitions of all the resistance moves. Make sure you do your exercises in a slow and controlled manner. It is always better to train more slowly and accurately than to simply use momentum to raise and lower the weight you're lifting.

Tuesday
Take a 30-35 minute brisk walk or cycle, do step-ups or skip for half an hour. You should be doing interval training during every session now.
 

An In-Depth Look at Interval Training

Are you ready to rock your workout routine? Do you wish you could burn more calories without spending more time working out? Consider aerobic interval training. Once the sole domain of elite athletes, interval training has become a robust tool for the average exerciser, too.

What is interval training?
It's really not all that complicated. Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

Let's start with walking. If you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're more fit, you might alternate jogging with periods of sprints. For example, if you're jogging outdoors, you could sprint between light poles or mailboxes.

What can interval training do for YOU?
Whether you're a novice or you've been exercising for years, interval training can help you jazz up your workout routine. Consider these SaWeet benefits:

• You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.


• You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 5k run in 25 minutes — or the additional calories you'll burn by keeping up the pace for the full run.


• You'll beat down boredom. Turning up your intensity in short intervals can add variety to your exercise routine.


• No special equipment needed. You can simply modify your current shape-up routine.

 

How will your muscles respond to interval training?
During intense exercise, muscles produce waste products that can contribute to muscle soreness. Too many accumulated waste products can make exercise painful and exhausting. But by alternating bursts of intense exercise with easier intervals, you'll help reduce the buildup of waste products in your muscles. The result is more comfortable exercise.

Are the principles of interval training the same for everyone?
Yes — but you can take interval training to multiple levels. If you simply want to vary your exercise routine, you can determine the length and speed of each high-intensity interval based on how you feel that day… or that minute. After warming up, you might increase the intensity for 45 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is completely up to YOU!

Does interval training have risks?
Interval training isn't appropriate for everyone. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training.

Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles or tendons. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you're overdoing it, slow down. As your stamina improves, challenge yourself to vary the pace. You'll be surprised by the results.

Wednesday
Repeat Monday's assignment.

Thursday
Do 20-30 minutes of cardio and stretch. You may want to try Yoga, Pilates, or another mind/body type of class. You may opt to rest this day if you're tired, listen to your body.

Friday
Repeat Tuesday's assignment.

Saturday
Repeat Monday's assignment.

Sunday
Even God rested on the 7th day :)

What's Your Nutritional & Dietary Supplement IQ?

Advertised throughout the media, displayed in GNC stores and pharmacies, and promoted everywhere on the Internet, dietary supplements look like just another consumer product on the shelf. But are they? Take this quiz to find out how much you know about using dietary and nutritional supplements... safely.

1. A supplement labeled "natural" means that it also is:

a. mild

b. without any risk of side effects

c. safe to use with other medications

d. none of the above

2. Since dietary supplements are so easily available — and don't require a doctor's prescription — they are much safer than drug products and can be used to self-treat illnesses without a health professional's advice or supervision.

True or False

3. Testimonials in dietary supplement promotions give a good idea of the supplement's benefits and safety because they're based on firsthand accounts.

True or False

4. Many supplements have proven health benefits.

True or False

5. Before you start taking a dietary supplement, talk it over with a knowledgeable person like:

a. your doctor or health professional

b. your pharmacist

c. a supplement salesperson

d. a friend who takes them

 

Answers

1. D.

The term "natural" may suggest to consumers that the supplement is safe, especially when compared with prescription drugs that are known to have side effects. But natural is not necessarily safe. Although many supplements can be used safely by most people, other supplements, including some herbal products, can be dangerous. Aristolochic acid, which has been found in some traditional Chinese herbal remedies, has been linked to severe kidney disease. And the herb, Comfrey, contains certain alkaloids that, when ingested, have been linked to serious, even fatal, liver damage. Animal studies suggest that the herb may cause cancer, too. Even certain vitamins can be toxic at high doses. And certain supplements have been found to interact with other medications in ways that could cause injury.


2. False.

Studies have shown that some herbal products interact with drugs and can have a wide range of effects. For example, St. John's Wort can lower the effects of Indinavir, a protease inhibitor for treating HIV. St. John's Wort also may interfere with drugs used by organ transplant patients and drugs used to treat depression, seizures, and certain cancers. In addition, there are concerns that it may reduce the effectiveness of oral contraceptives. Garlic, Ginkgo, Danshen, and Dong Quai can cause blood to thin, which could cause serious problems for people on drugs like Warfarin or aspirin. Dietary supplements are not required to go through the same pre-market government review for quality, safety, and efficacy as drug products. But that doesn't mean they should be taken lightly — or without consulting your health care professional, especially if you have a medical condition or are taking other drugs.


3. False.

It's unwise to judge a product's efficacy or safety based only on testimonials. First, it is very difficult to verify the accuracy of the account. Some marketers may embellish or even make up testimonials to sell their product. Second, you can't generalize one person's experience to others. Anecdotes are not a substitute for valid science.


4. True.

Studies suggest that several popular supplements, including herbal products, may provide health benefits. For example, calcium can reduce the risk of osteoporosis, folic acid during pregnancy can prevent birth defects, and there is some evidence suggesting that St. John's Wort may be helpful for some people with mild depression. Check out any health claims with a reliable source, such as the National Institute of Health's Office of Dietary Supplements, a public health or scientific organization like the American Cancer Society or the Arthritis Foundation, and your health provider.


5. A or B.

Talk to your doctor, pharmacist, or other healthcare provider about any medicines you take, as well as any dietary supplements you're using or thinking about using. Though some doctors have limited knowledge of herbal products and other supplements, they have access to the most current research and can help monitor your condition to ensure that no problems develop or serious interactions occur. Retailers or marketers can be good sources of information about their products and their ingredients, but bear in mind that they have a financial interest in their products. If your doctor or pharmacist has a financial interest in the product, get a second, independent opinion.

1 Comments

Planning Family Shape Up Challenge – Week 4 Fitness Assignment

Monday, February 08, 2010 by Helen Golden

Planning Family Shape Up Challenge - Week 4 Fitness Assignment

Time flies when you're having fun! It's hard to believe we are almost half way through the Planning Family Shape Up Challenge.

The Good News: Your lean tissue (otherwise known as muscle) should be increasing, which means you will be looking more toned as well as losing body fat since lean muscle helps stoke the calorie burning furnace.

Quick Tip: Muscle weighs more than fat, so don't judge your progress by the number on the scale just yet. Instead, go by your clothes and your measurements, these are a much more reliable indicator of how fit you are.

To maximize your energy and fat-burning efficiency, drink plenty of water before, during and after your sessions. Remember to eat little and often (a good rule of thumb is to have 4-6 mini-meals a day) to keep your metabolism and energy levels up.

Mission Possible Assignment:

Monday
Complete the Planning Family Shape Up Challenge as described in week 2: Gym workout or home workout. Do slower and controlled repetitions, i.e. hold your lunges for two to three seconds. Remember to engage your abdominal muscles during all resistance movements.

Advanced Challenge: Work your muscles to temporary failure, that means you'll keep going until you can't manage another repetition. It is intensity and effort, not just duration, which changes your body shape. However, never work if the movement creates intense pain, only you know how much your body can handle.

As you start to work at a higher intensity, your warm up, cool down and stretches become even more important, so don't cut corners. Do Not Skip Them to save time!

Tuesday
30 to 35 minutes of slow jogging, cycling, step-ups, BRISK walking or 15 minutes of skipping rope.

Wednesday
Repeat Monday's assignment.

Thursday
Rest

Friday
Repeat Tuesday's assignment.

Saturday
Repeat Monday's assignment.

Sunday
Rest

Remember this, if you've stuck with this for 4-weeks you've created a habit! You're awesome!

Remember to check the forum for Q&A and Shape Up support.

Week 4 – Food and Nutrition Guide

10 Energy Boosting Power Foods

Food that Keeps You Moving!

Get ready to pour your coffee and energy drinks down the drain. I want to take this opportunity to introduce you to a group of fantastic healthy energy sources that won't set your nervous system on fire, make you cranky, and certainly won't cost you $5.75 plus tax per cup.

Most of you know that your body prefers carbs as the primary energy source. That said, the key is giving your body the right kinds of carbohydrates… carbs that will supply you with energy, but spare you the dreaded post energy crash.

Cool, what's the solution? Avoid sugary spikes like you avoid the plague, and keep your carb levels on an even track. Your blood sugar level determines how much sugar is in your blood. When you eat carbohydrates, they're digested and absorbed into the bloodstream in the form of glucose (aka blood sugar). This causes your pancreas to release insulin. The amount of insulin depends on the amount and type of carbohydrates consumed.

Insulin is responsible for pulling glucose out of the bloodstream and giving it to the body cells where it can be used immediately as energy or put into 'storage' for later use.

If you consume too many, or the wrong type of carbohydrates, a sharp peak in blood sugar occurs which causes a sharp rise in insulin. The result is an energy burst also known as a 'sugar rush'.

Insulin quickly removes the sugar from your bloodstream causing your blood sugar level to drop rapidly to levels lower than normal. This is known as a 'crash'.

Avoiding the blood sugar level crash

Low blood sugar, or 'crash', causes fatigue, weakness, mood swings and decreased energy causing intense hunger and cravings. What happens is that you continue to eat because you're feeling hungry, invariably consuming more sugar – which in turn causes an energy peak (rise is blood sugar) and energy crash (fall in blood sugar).

The vicious cycle repeats itself.

Do you suffer from after lunch sleepiness? Low blood sugar is the reason why. On the other hand high blood sugar and insulin can increase fat storage. A high level of insulin activates fat enzymes which move into the bloodstream as fat storage cells or body fat.

Understanding how to control and balance your blood sugar is essential to controlling the cravings and fat loss. No more rollercoaster highs and lows or late afternoon drowsy spells, just solid, steady, energy all day long. You will be amazed at how different your energy level feels in a very short amount of time.

How to stabilize your blood sugar level:

By eating a small to moderately sized meal containing "Energy Foods" every 2 1/2 to 3 hours, you provide a steady and controlled release of insulin, which delivers the amino acids to "hungry" cells preventing cravings allowing you to break out of the vicious 'sugar cycle'.

My Favorite Energy Foods:

1. Oatmeal
2. Fruit smoothie with low-fat yogurt and whey protein
3. Peanut butter
4. Whole wheat pasta
5. Asparagus
6. Apples
7. Yams
8. Dried Fruit
9. Beans
10. Carrots

Quick Tips:

Eat breakfast! Get your metabolism off to a running start.

Avoid grease and other saturated fats.

Eat "small" meals, every 2 1/2 - 3 hours

3 Comments

Planning Family Shape Up Challenge – Week 3 Fitness Assignment

Monday, February 01, 2010 by Helen Golden

If you're still coming back, I'm so proud of you! You've obviously managed to stick with the exercise program and are committed to the 8 weeks and beyond.

This week, I need you to concentrate on the quality of your strength training moves and add intensity to them by making each move slower and more controlled. This works your muscles more efficiently, as you are not relying on momentum and gravity to complete the move.

Quick Tip: Count to four or eight as you lower and lift the weights. With other moves like squats, lower yourself down with a four count and raise yourself back up with a four count as well.

If you want your workout to be even more challenging, add light weights or the IMX to your resistance movements and go from one move to the next without resting. Listen to your body and don't overdo it.

Monday
Complete the Planning Family Shape Up Challenge as described in Week 2: Gym or home workout with slower movements and shorter breaks between exercises. Make sure you warm up for approximately 10 minutes and cool down and stretch after each session.

Feeling "Randy"? Do 20 controlled reps!

Tuesday
Take a brisk walk or run, do step-ups, or cycle for 20 to 25 minutes. For those of you who need more of a challenge, you can try interval training. You do this by increasing your pace and effort for 1-2 minutes, then lowering your intensity and pace for 1-2 minutes, then increase your pace again for 1-2 minutes, regardless of the type of exercising you're doing. Keep alternating your pace as long as you are comfortable. Cool down and stretch at the end.

Wednesday
Rest.

Thursday
Repeat Monday's assignment.

Friday
Repeat Tuesday's assignment.

Saturday
Repeat Monday's assignment.

Sunday
Rest.

Keep in mind that strength training is the key to burning fat… the more conditioned your muscles are the more fat you will burn even when you're NOT working out.

Week 3 – Food and Nutrition Guide

7 Day Menu Based on 1800 Calories

Click Here for a Printable Guide

Day 1
Breakfast Toasted English muffin 1 T. peanut butter 2 tsp. jam or preserves 4 ounces calcium fortified orange juice Snack 6 ounce fruited low fat yogurt	Lunch 1 1/2 cup red beans and rice, prepared without meat or added fat 1 cup raw vegetables (peppers, cucumbers, tomatoes, etc.) 2 plums Snack 1/4 cup almonds	Dinner 4 ounces marinated, grilled salmon 1 medium baked sweet potato 1 cup steamed broccoli Large salad with romaine and mixed salad greens 1. T. olive oil based salad dressing Snack 1 cup skim milk or soy milk 3 cups fat free popcorn
Day 2
Breakfast 1 cup oatmeal, prepared with water (stir in 2 tsp. honey, 1 T. chopped dates, 1/4 cup skim milk after oatmeal is done) 4 ounces calcium fortified orange juice Snack Low fat string cheese stick	Lunch Sandwich: 2 slices whole grain bread, 3 ounces oven roasted turkey, spinach leaves or mixed lettuce greens, mustard 1 snack sized bag of pretzels 1 large apple Snack Large stalk celery with 1 T. peanut butter	Dinner Mediterranean salad: 2 to 3 cups Romaine lettuce (torn), 1/2 of a red, yellow or green bell pepper; 10 cherry or grape tomatoes; red onion, parsley, as desired; 3 large black olives, sliced; 3 oz. grilled or pan seared chicken breast; 1 oz. feta cheese; 1/4 cup chick peas; 2. T. Greek dressing 1 small slice crusty Italian bread, dipped in 2 tsp. olive oil with pepper Snack 1 cup sugar free hot cocoa, made with skim milk
Day 3
Breakfast 1 1/2 cup Corn Bran (or another high fiber cereal) 1 cup skim milk 1 boiled egg 4 ounces calcium fortified orange juice Snack 2 T. raisins 1 cup skim milk	Lunch Tuna salad, 3/4 cup (made with water packed tuna, light mayo, relish and chopped celery) 6 whole grain crackers 1 medium raw carrot 1/2 cup mixed fruit, in own juice Snack Fruit juice Popsicle	Dinner Veggie burger on whole grain bun, with 1 slice Swiss cheese, mixed lettuce greens, onion, tomato, mustard and ketchup 1/2 cup oven baked "fries" (toss thickly sliced, unpeeled potatoes with 2 tsp olive oil and bake in a 375 degree oven for approximately 35 minutes, turning occasionally. 1 cup lightly steamed broccoli with onions 1 orange Snack 22 Teddy grahams
Day 4
Breakfast 2 scrambled eggs, made with cooking spray 2 slices whole grain toast 1 tsp. butter or trans free margarine 4 ounces calcium fortified orange juice Snack Fruit /cereal bar 1 cup skim milk	Lunch 3/4 cup hummus 1small pita bread, toasted 1 cup raw vegetables (peppers, celery, tomatoes, etc.) 1 peach Snack 6 low fat crackers with 1T. peanut butter	Dinner 3 ounces barbequed chicken breast, skinless 1 medium ear corn 1 cup zucchini, tomatoes, onions, lightly cooked with garlic and 1 tsp. olive oil Snack 1 1/4 cup berries 8 ounces skim milk
Day 5
Breakfast 2 pancakes, 4 inch round, with 1 tsp. butter or trans free margarine 1 T. fruit spread or maple syrup 4 ounces calcium fortified orange juice Snack 1/2 cup frozen yogurt	Lunch 2 cups minestrone soup 6 low fat crackers 1 ounce part skim mozzarella cheese 1 medium pear Snack 1 cup skim or soy milk 1/8 cup peanuts	Dinner 1 cup spaghetti, with 1 cup tomato sauce (containing soy crumbles or extra lean ground beef) Large salad with mixed lettuce greens, tomatoes, broccoli, etc., with 1 T. olive oil based salad dressing 1 small slice Italian bread, dipped in 1 tsp. olive oil Snack 17 grapes
Day 6
Breakfast 1/2 cup mixed fruit (banana, kiwi, orange, strawberries, etc.) 1/2 cup low fat vanilla yogurt 1 low fat granola bar, made without hydrogenated fats 4 ounces calcium fortified orange juice Snack 1 cup vanilla soy milk	Lunch 6 inch sub sandwich: 3 ounces turkey breast, 1 ounce Swiss cheese, lettuce, peppers, tomatoes, cucumbers, vinegar 1 medium apple 1 small bag baked chips Snack 1/4 cup sunflower seeds	Dinner 1 fajita: 1 small flour tortilla, 1/2 cup sautéed vegetables (zucchini, broccoli, onions, tomatoes, etc.), 3 oz. skinless chicken, 1/4 cup salsa) 1 cup spicy black beans Shredded lettuce salad, with 4 large black olives and 1 T. guacamole Snack 1/2 cup fat free pudding
Day 7
Breakfast 2 slices whole grain toast, with 1 T. peanut butter and 2 tsp. fruit spread 4 ounces calcium fortified orange juice Snack 1 small banana	Lunch 1 cup low fat cottage cheese 6 low fat, whole grain crackers Mixed green salad, with 1 T. salad dressing 1/2 cup sliced peaches, with 1 T. slivered almonds Snack 6 ounce low fat fruited yogurt	Dinner 1 1/2 cups chili with beans, tomatoes, extra lean beef 1/3 cup brown rice 1 cup raw vegetables (carrots, celery, peppers, broccoli, etc.), with low fat spinach dressing as desired - * see recipe below. 1 whole grain roll 1 kiwi fruit, sliced Snack 1/2 cup cereal with dried fruit 1 cup skim milk *Low fat spinach dip: 1 cup low fat plain yogurt 1 cup fat free sour cream 1 box chopped frozen spinach, drained well 1 packet dried onion or vegetable soup mix Simply mix all ingredients together and enjoy!! Store unused portion covered in the refrigerator.

To eat fewer calories, consider having a protein smoothie/shake for 1 or 2 of the meals during the day. Continue to have your snacks as your body needs to eat 5 times a day. I personally drink a protein shake every morning after my first workout of the day (which is usually at 6am, that's right! The early bird gets the worm). All of my nutritional supplements come from Isagenix, I highly recommend this brand because it has the ‘cleanest' ingredients and I value my body ;-) Please contact me if you have specific questions.

Coach Helen

 

5 Comments

Planning Family Shape Up Challenge – Week 2 Fitness Assignment

Monday, January 25, 2010 by Helen Golden

You're back. Well done! You've made it through the first week and are already starting to notice the benefits. You should be feeling more energetic, and ready to continue your fitness journey into 2010.

This week we are going to ratchet-up your exercise program quite a bit. I've taken the liberty to draw up a weekly schedule for you below. This prescription calls for a balance of exercise and recovery. It is really important that you build recovery into your week because your body gets stronger during recovery, not during your actual workout.

As with most things in life, it is the quality, not just the quantity of exercise that counts, so it's important to listen to your body. If something is painful, stop doing it. If you are feeling extremely tired one day, either take it easy, or rest completely and do your workout on another day.

To quote Nike, "Just do it".

Monday

The Planning Family Shape Up Challenge Workout described below: - either hit the gym or save some time and workout at home. Take short breaks in-between the exercises and do 10 to 15 reps of all the resistance moves.

Tuesday

After warming up for 5 to 10 minutes, take a brisk walk, do step-ups or cycle (indoors or out) for 20 minutes. Cool down and stretch for an extra 5 to 10 minutes.

Wednesday

Rest day. No matter how excited you are to get fit, recovery days are an integral part of your fitness regime.

Thursday

Repeat Monday's assignment.

Friday

Rest day

Saturday

Repeat Tuesday's assignment.

Sunday

Rest day

The Planning Family Shape Up Challenge Workout

The Warm-up

Calf stretch:

Stand facing a wall with your right foot close to the wall and your right knee bent. Place your hands flat against the wall at shoulder height. Now stretch your left leg out behind you as far as it will go and lean towards the wall without lifting your toes or heel off the floor. Hold for 10 to 30 seconds and relax. Switch legs.

Quad stretch (front of thigh):

Stand with your right hand pressed against a wall or the back of a chair. Bend your left knee and bring your left heel up to your bottom, grasping your foot with your left hand. Your back should be straight and your shoulders, hips and knees should all be in line. Hold for 10 to 30 seconds. Switch legs.

Hamstring stretch (back of thigh):

Stand up straight and place your right foot onto a table, bench or chair so that your leg is almost parallel to the floor. Move your hands slowly down your right leg towards your ankle until you feel tension on the underside of your thigh. Try to lean forward from the hips, keeping your back straight from the tailbone to the top of your head. Hold for 10 to 30 seconds. Switch legs.

Exercise Routine

Squats (work the legs and bootie)

1. Stand up straight with your arms at your sides.
2. Keep your feet shoulder-width apart and your head up. There can be a slight arch in your lower back.
3. Slowly bend your knees while pushing your bum out as though you are about to sit down. Keep lowering yourself down until your thighs are almost parallel to the floor. Make sure your weight is on your heels so your knees don't extend over your toes.
4. Tighten your thighs and buttocks for more of a challenge.
5. As you come back up to a standing position, push down through your heels. Repeat 10 to 15 times.

 

Lunges (work the thighs and bottom)

1. Stand with your back straight and feet together (you may hold light hand weights if you're advanced).
2. Inhale as you take a big step forward, landing with the heel first. Bend the front knee no more than 90 degrees.
3. Keep your back straight and lower the back knee as close to the floor as possible. Your front knee should be lined up over your ankle and your back thigh should be in line with your back.
4. Exhale and push down against your front heel, squeezing your buttocks tight as you rise back to a standing position. Repeat 10 to 15 times. Switch sides.

 

Abductor (works the outer thigh)

1. Lie on your right side on the floor supporting yourself on your right elbow. Place your left hand flat on the floor in front of your chest.
2. Bend your lower knee. Straighten your upper leg and hold it parallel to the floor.
3. Inhale. As you exhale raise your straight leg about two feet in the air for a count of two. Keep your toes and knee parallel to floor. Don't be tempted to lift leg too high - you'll work the wrong muscles.
4. Hold the position for a few seconds then return slowly to starting position.
5. Repeat 10 to 15 times. Switch sides.

 

Adductor (this works the inner thigh)

1. Lie on your right side on the floor, supporting yourself with your right elbow. Place your left hand flat on the floor in front of your chest.
2. Start with both legs straight, then bend the upper leg at the knee and bring it forwards in front of you, resting your foot lightly on the floor.
3. Flex the toes on your right foot (the straight leg) and point them towards your knee. Inhale.
4. As you exhale raise the straight leg as high as you can, while keeping your hip on the floor and the inside of your thigh facing towards the ceiling. Concentrate on your inner thigh as you hold the position for up to five seconds. Slowly lower as you inhale.
5. Repeat 15 to 20 times. Switch sides.

 

One arm rows (these work the back)

1. Stand with your left leg one pace in front of you, bent at the knee, and with your toes pointing forward.
2. Stretch your right leg out behind you, toes also pointing forward.
3. Rest your left elbow or forearm on your left knee and inhale.
4. Hold a weight in your right hand and make sure your arm is straight and hanging down so that your palm faces your thigh. As you exhale, raise your right elbow up but no higher than your back.
5. Keep your shoulders parallel to the floor and do not turn your body. Lift your elbow for a count of two seconds. As you inhale, lower your arm back down to the count of four seconds.
6. Repeat 20 times. Switch sides.

 

Chest press (works the chest)

1. Lie down on a bench with your feet resting comfortably on the floor. If you don't have a bench, you can use a step or just lie down on the floor with your knees bent, feet flat on the floor.
2. Extend your arms overhead, shoulder-width apart, palms facing your feet, so that the dumbbells (or cans of beans or small bottles of water) are positioned directly above your face and over your shoulders.
3. Gradually lower the weights out to the side until they're slightly above your shoulders. Your elbows should be bent at about 90 degrees.
4. Push the dumbbells up with an arcing motion until they're back in starting position.
5. Repeat 10 to 15 times.

 

Push-ups (works the chest)

1. Kneel on the floor on all fours. Bend your arms and drop your chest forward and down towards the floor and inhale.
2. Keeping your legs in the kneeling position, exhale as you push yourself up using your arms. Control the move by counting to three on the way up.
3. As you push up, tighten your stomach muscles to take pressure off your back. Hold for a second.
4. Repeat 20 times.

 

Lateral raise (works the shoulders)

1. Take a dumbbell in each hand and hold them by the sides of your body, palms facing inward.
2. Stand with your feet shoulder-width apart, knees slightly bent. Don't lean backwards.
3. Raise your arms up and out to the sides until they are parallel to the ground, then lower them back down.
4. Repeat 10 to 15 times.

 

Bicep curl (works the arms)

1. Stand with a dumbbell in each hand, arms by your side, elbows tucked in, palms facing out and feet shoulder-width apart.
2. Keeping your elbows stable, raise the dumbbells towards your shoulders and then bring them slowly back down. Keep the move slow and controlled and concentrate on your bicep muscle.
3. Repeat 10 to 20 times.

 

Standing Triceps Extension (works the back of the upper arm)

1. Grasp the IMX attachment, or cans of beans, or dumbbells.
2. Stretch one leg out behind you (staggered stance) with your toes also pointing forward and your feet flat on the floor.
3. Face away from the IMX, leaning forward with elbows at or near your temples.
4. Make sure to keep your elbows close to your head throughout the movement, so that they don't "flare" too far to the side.
5. Inhale. As you exhale, fully extend the weight or handles away from your head, keeping your upper arms locked.
6. Slowly bring the weights back to the starting position close to your head.
7. This basic exercise can also be done on the floor or a bench if you feel unstable on your feet.
8. Repeat 10 to 20 times. Switch sides.

 

Crunches (works the abdominals)

1. Lie on your back with your legs bent, feet flat on the floor. Rest your hands on the back of your head or, if during the exercise you find that too difficult, rest them on your thighs.
2. Lift your head off the floor only to the point where you can still fit your clenched fist between your chin and your chest.
3. Pull in your tummy muscles as you curl your upper body forwards.
4. Don't pull on your neck when you come up, and keep your lower back flat on the ground.

Cool down

Repeat the stretches you did at the beginning of this workout, holding them slightly longer to give the muscles a deeper stretch. Add the following arm stretches:

Triceps stretch:
Stand with your feet slightly apart and your knees soft. Bring your right arm up and over your head so that you can pat yourself on the back. With the arm in that position use your left hand to gently press the right elbow back slightly. Repeat on the other side.

Biceps stretch:
Hold your right arm straight out to the side and place your palm flat against a wall. Now turn your body away from the wall (45 degrees) so you are looking over your left shoulder. Next, rotate your right shoulder forwards without moving your hand. Hold for 18 to 20 seconds. Switch sides.

Shoulder stretch:
Stand with your feet slightly apart, your knees soft. Hold your arms out in front of you so that your palms are facing away from you. Now place your right palm on the back of your left hand and use it to push the left hand further away from you. Switch sides.

Week 2 – Food and Nutrition Guide

What you choose to eat when you are pregnant and whilst you're breastfeeding may influence you and your baby's health now and for years to come! Before, during and directly after pregnancy is a good time to review your nutrition.

If you're currently pregnant, remember… steady, gradual weight gain achieved through balanced and healthy nutrition is best for you and your baby. And, pregnancy is not a time to lose weight.

Consult with your health care provider right away if you have nausea, vomiting, lose your appetite or lose weight.

Enjoy healthy foods first and plan for an occasional treat.

Drink plenty of water, limit soda, coffee, juice drinks and other sweetened, carbonated beverages.

WEEK 2 - SAMPLE MEALS AND SNACKS BASED ON A 1600 CALORIES PER DAY:

CLICK HERE TO CHECK YOUR CALORIC NEEDS

BREAKFAST

Whole grain cereal with berries, low fat milk
Or
Low fat yogurt and granola, orange juice
Or
Hard cooked egg, 2 slices whole grain toast, cut oranges, tomato juice
Or
One serving of Isa Lean Shake with ½ cup of fresh berries

 

SNACKS

Celery with Almond butter
Or
Low fat yogurt with fruit
Or
Hummus with carrots
Or
½ Isa Lean Shake

 

LUNCH

Turkey Sandwich with lettuce, tomato on whole grain bread, low fat yogurt, apple
Or
Whole grain Pita with low fat cheese, greens, tomatoes and a side of beans, banana
Or
1 slice Whole wheat veggie pizza, salad, watermelon
Or
One serving of Isa Lean Shake with banana

 

SNACKS

Peanut butter on apples
Or
Low fat cheese and whole wheat crackers
Or
Small handful of nuts and raisins
Or
½ Isa Lean Shake

 

DINNER

Chicken, brown rice and beans, carrots, green salad
Or
Fish, broccoli, sweet potato, three bean salad
Or
Tofu, bowl of vegetables, buckwheat noodles, cucumber and tomato salad

 

SNACKS

Hard cooked egg with carrot sticks
Or
Whole grain cereal with low fat milk and berries
Or
Low fat cheese and pear
Or
½ Isa Lean Shake

 

ESTIMATING PORTION SIZES

FIST= 1 CUP (1 SERVING OF CEREAL)

HANDFUL = 1 or 2 OZ. (1 SERVING OF NUTS)

PALM = 3 OZ. (1 SERVING OF MEAT OR FISH)

THUMB = 1 OZ. (1 SERVING OF CHEESE)

THUMB TIP = 1 TSP. (1 SERVING MAYONNAISE)

 

SAMPLE CALORIC NEEDS PROFILE:

These results will help you get an idea of how many calories you need to maintain your current weight, and the number of calories needed per day to achieve your goal weight in a healthy, steady manner.

A 5'5" woman that weighs 145 pounds, but would like to slim down to 120 pounds would need 1652.4 calories per day to maintain her current weight without exercise.

She would need 1588.5 calories per day to reach her goal weight slowly and maintain that weight without exercise.

If she reduced her current caloric intake to 1152.4 calories per day she will lose one pound per week without exercise.

If she increases her current caloric intake to 2152.4 calories per day, she will gain one pound per week.

EXERCISE AND CALORIC NEEDS PROFILE:

If she exercises for 30 minutes each day, she may increase her caloric intake to 1843 calories per day and still maintain her current weight.

If she exercises for 60 minutes each day, she may increase her caloric intake to 2081.3 calories per day to maintain her current weight.

REMINDERS FROM WEEK-1

FLUID

• Drink enough water to never feel thirsty keeping urine light in color.
• Choose pasteurized low fat milk.
• Limit juices and other sweetened beverages that are high in calories.

FOOD SAFETY AND PREPARATION

• When you're pregnant, you are at an increased risk for food borne illness because hormonal changes during pregnancy weaken your immune system.

REMEMBER TO

• Wash your hands before and after food preparation
• Cook well and properly handle meat, fish, eggs and poultry. Eggs should be cooked until firm.
• Wash fruits and vegetables

AVOID

• Unpasterized and soft cheeses
• Shark, swordfish, king mackerel, solid white albacore tuna and other fish high in mercury*
• Unpasterized milk and juice
• Cold cuts (unless reheated to steaming hot)
• Cooked foods and foods requiring refrigeration that have been left unrefrigerated for more than two hours.

*www.nutrition.gov offers additional information on mercury and fish

5 Comments

Planning Family Shape Up Challenge – Week 1 Fitness Assignment

Monday, January 18, 2010 by Helen Golden

Hello, and welcome to the first week's mission possible fitness assignment for The Planning Family Shape Up Challenge. By taking on this Challenge, THOUSANDS of you have committed yourselves to leading a fitter, healthier life, and that means starting to exercise and eat properly.

Over the next eight weeks, I will give you an exercise program that you can fit into your schedule, no matter how busy you are. I'll be incorporating tips for beginners as well as more advanced exercisers, but it's important that you pace yourself throughout these eight weeks. The idea is to get stronger and fitter slowly, not to burn out and quit the program. If you have any questions or want to talk, I will be available on Planning Family's Shape-up Challenge discussion forum on Facebook every Monday through Friday from 2pm to 3pm MST for the duration of the challenge.

One of the biggest challenges new and expecting parents face when it comes to exercise is a lack of time. We always feel there is either something more important to do or that we are too tired. However, exercise must be considered one of the most important things in your life because it directly affects your health, well-being and ability to be a great parent. If you have time to watch the boob-tube, you have time to fit a few minutes of exercise into your day. It's just a case of scheduling fitness into your day!

This week's assignment will be pretty easy for a lot of you, but we will err on the side of being conservative out of the gates:

Walk for 10 minutes more than you normally would, three times a week.

 

Strength workout:

10 push-ups or chest press (or as many as you can do )*

 

 

 

20 crunches (or as many as you can do )*

 

10 dips (or as many as you can do )

 

10 lunges (or as many as you can do )

 

 

Drink water and start the workout again from the top (go through 2-3 times/sets)

 

Stretch

 

Do not attempt Prone Thigh Stretch if you are pregnant

 

Strive for doing this strength workout 3 days this week as long as there is a day of rest between each day of strength training. Walking can be done on the same day as your strength (before or after the workout), or on the alternate days of the strength workout.

If you haven't been walking or exercising at all, schedule a 20-minute walk into your day Monday thru Friday.

What we are after here is an effort to walk at a faster pace than normal. Next week, I will give you a day-by-day schedule.

Just do it.

*IF YOU ARE PREGNANT:

Avoid any exercise in a back-lying position after the third month of pregnancy (unless you get clearance from your doctor). That said, you should continue exercising your abdominal (stomach) muscles throughout your pregnancy. Here are a couple of my favorite exercises:

1. Start in a quadruped position (forearms and knees), exhale as you tighten the abs pulling the belly button in toward the backbone, inhale as you release.

2. You can work your obliques by starting in a side-lying position with knees bent and at a 45 degree angle, exhale as you lift the rib cage toward the hip bone, squeezing in the waist line, inhale as you lower.

You should also combine these exercises with pelvic floor or Kegel exercises (pretend like your trying to stop the pee flow) to get maximum benefit.

Week 1 – Food and Nutrition Guide

Unlike most "Diets", the first week of the Shape Up Challenge Nutrition WON"T focus on cutting fat, killing carbs, or popping omega-3 fish oil supplements. That's because we don't subscribe to the idea of diets. Just like on the workout side, we are going to give you the tools to make the right food choices, in the right amounts and at the right time.

Mission Possible… Your First Shape Up Nutrition Challenge

Eat Cleaner: This means choosing foods that are the least processed and as close to their natural state as possible. If you're thinking about eating something and there are 50 ingredients and you're unable to pronounce 90% of them… RUN!

By eating what Mother Nature provides, or as close to the earth as possible, you'll provide your body with more of the micro and macro nutrients you need and less of the food filler your body doesn't even know what to do with! I guarantee if you follow this simple advice, you should notice an immediate boost to your energy levels and a general feeling of better health… Even before you lose an ounce of weight.

Method to the Madness: This added energy will come in handy to fuel you through the Shape Up Challenge over the next 8 weeks.

Sounds like fun… How do I do it?

HEALTHY PROTEINS

Good sources of protein are chicken, turkey, fish, low fat dairy products, eggs, beans, nuts, peanut butter, lean meat, tofu, Isa Pro Whey Protein.

Fish – Eat about 12 ounces, 2 average meals, a week of a variety of fish and shellfish that are lower in mercury. Avoiding fish high in mercury is especially important if you are pregnant. Five of the most commonly eaten fish/shellfish that are low in mercury are shrimp, canned light tuna, salmon, Pollock and catfish.

If you are not able to eat fish or choose not to, try eating other sources of DHA including walnuts, wheat germ, canola oil, omega 3 and omega 3 enriched eggs or consider taking a supplement like Pernax*.

HEALTHY FATS

Pregnant and breastfeeding women need healthy fats for baby's development.

Eat healthy fats throughout the day such as fats found in olive and canola oil, fatty fish (salmon, herring and sardines), avocados, peanut butter, salad dressings, nuts and seeds.

Avoid trans fat or foods with "hydrogenated or partially hydrogenated fat" (like many packaged and processed foods, fried foods and fast foods).

Limit saturated fat to 5% of your diet (like butter, lard, whole milk dairy products, high fat meats such as sausage and bacon)

HEALTHY CARBOHYDRATES

Fruits and vegetables are healthy sources of carbohydrates. Eat them often and throughout the day. Try for five to nine servings a day. Eat dark and brightly colored fruits and vegetables because they are great sources of vitamins and minerals. Choose whole fruit rather than juice whenever possible. Frozen and canned fruits and vegetables are acceptable. However, canned fruits in syrup are higher in sugar and canned vegetables are higher in salt.

Eat whole grain products including whole wheat bread, oatmeal, brown rice, whole grain pasta, seeded rye, barley, quinoa, wheat berries, bulgur, millet and kasha. Limit instant grains and refined carbohydrates (like cookies, soda, instant rice and instant oatmeal).

WHAT'S THE RIGHT MIX OF CARBS – FAT - PROTIEN?

The Shape Up Challenge takes a middle-of-the-road approach with these ranges. Our specific breakdown is approximately 50% carbohydrates, 20% fat and 30% protein, all of which fall into the healthy range. Because many of you are striving to meet weight loss goals through controlled calorie restriction, we also recommend a minimum level of protein—at least 70 grams daily for females and 90 grams daily for males. This requirement will help prevent muscle loss and promote feelings of fullness.

FLUID

Drink enough water to never feel thirsty and so urine is light in color. Choose pasteurized low fat milk. Limit juices and other sweetened beverages, which are high in calories to 1-cup per day.

FOOD SAFETY AND PREPARATION

If you're pregnant, you are at an increased risk for food borne illness because hormonal changes during pregnancy weaken your immune system.

Remember to:

• Wash your hands before and after food preparation
• Cook well and properly handle meat, fish, eggs and poultry. Eggs should be cooked until firm.
• Wash fruits and vegetables

AVOID

• Unpasteurized and soft cheeses
• Shark, swordfish, king mackerel, solid white albacore tuna and other fish high in mercury**
• Unpasteurized milk and juice
• Cold cuts (unless reheated to steaming hot)
• Cooked foods and foods requiring refrigeration that have been left unrefrigerated for more than two hours.

Week 2 will spell out more specific meal plans and caloric options. See you then!

* All matters regarding health should be supervised by a health care professional. Check with your doctor prior to starting any dietary supplement during pregnancy or if nursing.
**www.nutrition.gov offers additional information on mercury and fish

52 Comments

Top 5 Strategies For Shape Up Challenge Success

Monday, January 11, 2010 by Helen Golden

Top 5 Strategies For Shape Up Challenge Success

Implement to meet your goals!

1. Start Small
Don't do too much too soon...the biggest mistake many people make is pushing the pedal to the metal fast. You won't lose 25 pounds in a week, but you can lose one pound quite comfortably. Remember it's easier to crawl before you walk, walk before you jog and jog before you run!

2. Write It Down
Goals are really more of a wish until you write them down. I keep logs of all my client's workouts for a very good reason: to track their progress, to tweak their workouts and nutrition, and to keep them on course to meet their goals. Write them down to make it real.

3. You Are What You Consistently Do!
The foundation of a healthy lifestyle is based on the little actions you take every day, every week and every month on your fitness journey. Healthy choices should become as natural as brushing your teeth or getting out of bed. Remember, it takes 3 weeks to form a habit – so take baby steps until you get there.

4. Trust the Process
Regretfully you are going to have some up weeks and flat weeks, easy weeks and hard weeks, and perhaps a week when you want to give up... Don't! The tools and strategies you'll be learning will help you build a framework for a healthier lifestyle. If you're willing to follow the road-map, the results WILL come!

5. Have A Blast!!
Getting healthy absolutely doesn't have to be a boring! As a family, my gang loves to go cross country skiing, snowboarding, snowshoeing, biking, swimming, and for walks to Cold Stone for ice cream ;-) Have fun, get involved in activities you like and enjoy the fitness journey!

I hope you're as excited as I am to get started on January 18th! If I can give you one piece of advice prior to getting started... 6 cups of H20 and 1-less cup of juice or soda per day would be it!

4 Comments

Planning Family's Shape-Up Challenge 2010

Monday, January 04, 2010 by Helen Golden

Welcome to the Planning Family Shape Up Challenge 2010!

• If you are looking to regain your pre-pregnancy shape – Shape Up is for you!

• If you've been on a fitness hiatus - Shape Up is for you!

• If you've been exercising for a while but have stopped seeing results....then Shape Up is for you!

• If you’re pregnant and want to stay in shape… Shape Up is definitely for you!

The 8-Week Shape Up Challenge is for those ready to commit to a fitness and diet plan designed for you by your experienced Planning Family certified personal trainer and nutritionist. There are no short cuts to health or fitness, but if you’re willing to put in the effort, Planning Family Fitness will give you the tools you need to reach your goals. For 8 weeks, there will be workout and nutrition plans provided to help you kick-start your health, nutrition and wellness for 2010.

In addition to your workouts and meal plans, we will have video training tips & tricks, email Q&A support and post Challenge follow-up support in order to achieve your future goals and maintain your fitness.

Again this is for anyone who is serious about making positive lifestyle and fitness changes. The program will start Monday January 18, 2010 and run until Friday March 12, 2010.

The 3-Best Shape Up Challenge stories at the end of eight weeks will win a Shape Up Fitness Package worth over $900!

	A 1-Year supply of Pernax Omega-3 (Babies Best Brain Food) - $540.00 Value
	A 30-Day Detox and Nutrition Kit from Isagenix - $327.00 Value
	IMX PIlates Resistance System allows you to train anywhere, anytime... No Exucses (DVD Included)! - $79.95 Value

 

You can join the challenge at any time, but must sign-up before Jan 18th, 2010 to be eligible for the Fitness Package! Click Here to get started Today!

60 Comments

Weight Loss Resolution? It’s Not As Hard As You Might Think.

Monday, December 28, 2009 by Helen Golden

Why are we becoming more obese when we are inundated with miracle pills, supernatural exercise equipment, exercise videos that have trimmed down activity to 10 minutes… or less, nutritional programs that provide low-carb meals, no-fat meals, customized meals, and literally thousands of supplements that promise muscle growth and fat loss? It seems the fitness, food, and pharmaceutical industries have provided products that require no time, are easy to use, and eliminate the need to work or think. Yet, each year obesity increases.

What's More Important, Diet or Exercise? Here's the "Skinny":

First it will depend on your basal metabolic rate (BMR), which represents the number of calories you burn at rest due to metabolic functions within the body. This is approximately equal to 25 calories per kilogram of body mass, per day.

The second factor to be considered is an individual's lifestyle and general activity levels. People who are generally more active throughout the day will need more calories than an inactive person.

If you combine the lifestyle aspect and your BMR, you will eventually run into your total daily energy expenditure (TDEE). TDEE is the total number of calories that your body expends in 24 hours, including all activities. TDEE is also known as your "maintenance level". Knowing your maintenance level will give you a starting reference point from which to begin your diet. According to exercise physiologists William McArdle and Frank Katch, the average maintenance level for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 per day. These are only averages; caloric expenditure can vary widely and is much higher for athletes or extremely active individuals. Some triathletes and ultra-endurance athletes may require as many as 6000 calories per day or more just to maintain their weight! Calorie requirements may also vary among otherwise identical individuals due to differences in inherited metabolic rates.

Adjust your caloric intake according to your goal

Once you know your TDEE (maintenance level), the next step is to adjust your calories according to your primary goal. The mathematics of calorie balance are simple: To keep your weight at its current level, you should remain at your daily caloric maintenance level. To lose weight, you need to create a calorie deficit by reducing your calories slightly below your maintenance level (or keeping your calories the same and increasing your activity above your current level). To gain weight you need to increase your calories above your maintenance level. The only difference between weight gain programs and weight loss programs is the total number of calories required.

Negative calorie balance is the key to lose body fat.

Calories not only count, they are the bottom line when it comes to fat loss. If you are eating more calories than you expend, you simply will not lose fat, no matter what type of foods or food combinations you eat. Some foods do get stored as fat more easily than others, but always bear in mind that too much of anything, even "healthy food," will be stored as fat. You cannot override the laws of thermodynamics. You must be in a calorie deficit to burn fat and lose weight. This will force your body to use stored body fat to make up for the energy deficit. There are 3500 calories in a pound of stored body fat. If you create a 3500-calorie deficit per week through diet, exercise or a combination of both, you will lose one pound. Healthy eating in the right amounts, coupled with a sound fitness plan will lead to a decrease in body fat and weight loss!

If you are interested in a custom profile and nutrition plan for a nominal fee, email me at Helen@pernax.com.

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Skip The Back Pain

Thursday, December 17, 2009 by Helen Golden

Unless this is your child, you'll probably be doing a lot of lifting over the next few years, so remember... women's bodies undergo a great deal of stress and changes that allow us to bear children. The last thing our bodies need is additional stress or muscle soreness caused by improperly lifting or bending when lifting our kids.

Planning Family Fitness Tips:

• Always use your legs when lifting. Bend at the knees, not from the waist.
• Squat down or kneel to pick up your baby and other items off the floor.
• Hold objects as close to your body as possible, as you carry them.
• While holding your baby in your arms, avoid twisting from the waist... Turn your entire body.
• Avoid carrying your baby (our laundry) on one hip. This creates imbalance and poor posture.
• Adjust your stroller and work areas, especially changing tables, to a height that allows you to stand up straight without leaning over.
• When breastfeeding, bring your baby to you, not you to the baby. Use a pillow or arm rest so that you can sit upright in a relaxed posture without slouching.
• Exhale and tighten your abdominal and pelvic floor muscles as you lift (kegels).

These tips may seem like common sense, but when you're in the heat of the moment it's easy to take shortcuts now and then. Just because your back feels OK right after you lift improperly, doesn't mean that you aren't causing some damage... That will eventually add-up! Taking care of your baby and family is a time filled with joy-and stress, so don't let your back be the cause of any added grief!

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Winter Family Fitness

Monday, December 14, 2009 by Helen Golden

Just because the temp has dropped and the snow's falling, doesn't mean you have to hibernate for the winter. With a little imagination, it's amazing how many opportunities there are for fun family winter fitness. The major barrier to staying active during cold months is the perception that winter is only about watching football, doing puzzles and avoiding the great outdoors like the plague. Weather is only a challenge if you don't have appropriate clothing or equipment.

There's No Fitness Like Snow Fitness

Go sledding or tubing at a local park or golf course, or at your local tubing hill and please do consider having your child wear a helmet (my kids have helmets that they've "pimped" out with stickers, and actually insist on wearing them).

Don't have a sledding hill... make a snow fort, a snowman, or snow-angel. Our kids love to play snow Frisbee, tag and hide-and-go-seek, as well as building snow castles with their beach buckets, shovels and other "summer" toys.

Busy Feet Love Snow Shoes and Skis

Snow-shoeing, hiking and cross-country skiing are all fun and (fairly) easy to learn for kids. We love to load up on thermoses of hot cocoa, cheese and crackers, then hit our local nature center, state parks and converted golf course trails.

If you're as lucky as we are (we live within 5 miles of Deer Valley, Park City Mountain and The Canyons Ski Resort) and live near a ski area, then you have to give downhill skiing or snowboarding a go (our kids started at age 2). Drawback? Cost and logistics can make it harder for families to participate in these sports, find out if your state and/or city has a program that gives kids special discounted ski passes.

Skating Through Life Doesn't Have To Be A Bad Thing

From Rockefeller Plaza's Ice Rink; to a Minnesota backyard pond; to the Houston Galleria Mall's indoor rink, skating can be enjoyed indoors or out, depending on your local facilities. If you want to get really ambitious (and have a large, flat area in your yard), you can even build your own rink. Need some skating tips? How to Skate.

Winter Family Fitness Attitude Adjustment

Take it from someone that lives with 6-months of winter per year! Winter's challenges can be overcome and actually enjoyed... Deep snow? Build a fort! ? No snow, but lots of ice? Strap on the skates! Don't have sleds, skates, or skis? Go "Old School" and grab a piece of plastic or cardboard, find a hill of any kind and let'er rip! You don't need fancy clothes and equipment, just a little imagination and a sense of adventure!

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Our Children... Our Future

Thursday, December 10, 2009 by Helen Golden

Our Children – Their Health – Our Future

According to the USDA, poor nutrition – including eating too much fat, sugar and sodium, and skimping on fruits and veggies, is literally ruining the future of our most precious resource... Our children. Poor nutrition has a negative impact on kids' energy levels, ability to concentrate, ability to learn and almost every aspect of their development.

MOST children in the U.S. are not eating enough fruits and vegetables (USDA data):

1. Fewer than 15% of elementary students eat the recommended five or more servings of fruits and vegetables (which is why I pack their lunch 4 of 5 days!).

2. Over 50% of all elementary students eat NO fruit on any given day!

3. 25% of all "veggies" eaten by elementary students are French fries!

Did you know... Since the 1970's, the number of overweight children has more than doubled for preschoolers ages 2-5 and adolescents age 12-19, and has more than TRIPLED for children 6-11!

At every stage of childhood development, our children are in desperate need of high-powered nutrients to fuel their growing bodies and brains. If we truly are what we eat, then the current generation of children is headed for serious trouble!

What can we do?

1. Help our kids adopt healthier eating habits

2. Educate our children about nutrition, and expand their health literacy

3. Increase physical activity!

4. Fill in the gaps with well researched vitamins and supplements

Lead by example… As we make healthy choices for ourselves, our children will follow. The behaviors they learn now will last a lifetime, so it's truly up to us as guardians, care givers and parents to set the stage for a lifetime of healthy eating and activity.

MyPyramid for Kids graphic and messages on one side and eating and physical activity tips on the other: USDA Guidelines

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Eat Smart During the Holidays

Tuesday, December 01, 2009 by Helen Golden

You finally lost that last 2.3 pounds you'd be working on for the last 2 months and now... the holiday season and all the food that tags along with it will be tempting your tummy for the next month and a half! What's an eggnog loving, pumpkin pie eating, turkey and ham fan to do? Perhaps you should change your holiday goals from losing weight to not gaining any (or minimizing the weight gain... ).

As a certified nutrition coach, I offer the following tips to my clients to keep their holiday caloric count under control despite the plethora of temptations they will encounter from Thanksgiving to the end of the year!

• Survey The Landscape: Take a look at the entire table before you start piling the food on your plate. Decide what foods you just can't live without and what can wait until... whenever, and then stick to that decision.
• Eat Healthy BEFORE The Party: Eat an apple before you leave home. If you arrive at a party starving, you’ll be more likely to overindulge, and an apple will give a "full" feeling!
• Water, Water, Water: Down a large glass of water between alcoholic drinks or non-alcoholic beverages or eggnog. You'll stay hydrated, and you’ll drink fewer calories over the course of the evening.
• Leave The Shovel At Home: You don't have to super-size! Don’t cover your plate completely with food, sit away from the food table and remember the Water.
• Dirty Plates Are Cool: Just because it's on your plate doesn't mean you have to eat it! Leave a few bites behind, you're tummy will thank you later :-)
• Food Foreplay: Savor your favorite holiday treats. Eat slowly, and enjoy the taste, texture and nuance of your favorite holiday foods.
• Work The Room: You don't need to pitch a tent near the food. Focus on friends and family and not on how much fruit cake you can munch.

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9 Baby Steps to a Fit Pregnancy

Thursday, November 12, 2009 by Helen Golden

If you are currently pregnant, you're probably like I was during my pregnancies, e.g. eating everything that wasn't nailed down, going to the restroom 200-300 times per day, embracing the joys of morning sickness and enjoying the sideways glances from my husband as he observed and snickered at all of this.

During these trials and tribulations, exercise is usually the last thing on most womens' minds, but it shouldn't be. There are some very compelling reasons to stay active during pregnancy. Many studies suggest that exercise during pregnancy may help with an easier and shorter labor and birth; may foster a faster return to your pre-pregnancy weight; may mitigate the need for a c-section and will certainly help you feel better during your pregnancy.

The key is listening to your body... if you have terrible morning sickness, don't beat yourself up too much, feel free to keep the saltines on stand-bye.  If you're one of the lucky few that has managed to avoid morning sickness, this is the perfect time to either start a fitness program or continue with your normal routine.

CAUTION: If you've been sedentary prior to getting pregnant, it's a good idea to meet with your healthcare practitioner prior to getting started.  

Here are some quick pregnancy workout and fitness tips: 

• Cease exercising if you feel fatigue or pain.
• Exercise with a partner or a trainer
• Don't exercise with the goal of improving your physical shape, just focus on maintaining your condition.
• Stay away from exercises where you could fall, be hit in the abdomen or otherwise injure yourself or baby.
• Gentle toning exercises are effective and safe if kept to a moderate level.
• Immediately cease physical exercise and visit your healthcare practitioner if you experience: bloody discharge, unexplained pain in the abdomen, persistent headaches, dizziness or change in vision, fatigue or chest pains, sudden swelling of face, ankles or wrists.
• Maximum work out times should be kept to 30 minutes. Start with 15 minutes and work your way up to 30 minutes.
• Keep exercise intensity to a moderate level.
• Be sure to warm up and cool down properly

Some exercise activities that are safe for most pregnant women include: swimming, walking, stair-climbing, stationary cycling and prenatal aerobics classes. Walking and swimming can safely be done up until delivery with most pregnancies.

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Get Your Body Back!

Wednesday, November 11, 2009 by Helen Golden

Your Survival Guide to Postpartum Weight Loss

The average weight gain during pregnancy is between 25 and 35 pounds. During birth, a new mom may instantly shed up to 15 pounds, leaving about 12 to 20 pounds of excess weight to deal with.

It Seems Almost Impossible to Lose All My Pregnancy Weight!

I'm living proof that having a baby does not mean you have to be soft and out of shape.  Having spent a total of 7 months on strict bed rest during my two pregnancies, I gained 50 lbs with each one! Remember, it takes time for your body to bounce back to normal so don't beat yourself up too much.  It will happen if you stick to sensible eating habits, moderate exercise and a little discipline.

Don't Diet After You Give Birth... Or Any Other Time For That Matter!

Diets never, ever last and neither does the weight loss associated with most diets!  Concentrate on healthy eating, and develop a sustainable exercise plan. Once your body has begun to recover from delivery and your period has returned to normal, start following a healthy, low fat sustainable weight-loss plan (feel free post suggestions for preferred editorial) and you will be amazed how quickly you "snap" back!

How Long Before I Do Get My Pre-Preg Body Back?

If your weight gain during pregnancy was at or around the 22-30 pound mark, you should be able to return to your pre-pregnancy weight within about 6-8 months. This may seem a bit slow, it's not realistic to lose the weight much faster and still stay healthy... especially if you are nursing!

Should I "Diet" While I'm Breast Feeding?

• No! By eating at your normal caloric rate AND exercising (once cleared by your physician) 30 minutes 3-4 days per week, you should be able to lose a comfortable 1/2 pound per week without any drop in milk quality or quantity. 

• Don't lean on junk food to make up your calorie total. Make sure your food is nutritious.

Can't I Skip The Exercise and Just Eat Less?

Again - No! The amount and quality of food you eat after giving birth has a major impact on both your weight and health. The same applies to exercise, so long as you don't go overboard (always consult your doctor before starting).

• Exercise drives postpartum weight loss

• Exercise helps to mitigate PPD (postpartum depression)

• Exercise does not interfere with your ability to breast-feed

Weight Rules for New Moms
The best, quickest and most effective way to lose weight and get back to your pre-pregnancy figure is to make it part of a well thought out program that includes diet, exercise and sustainable lifestyle changes.

Put Yourself First!
Your body has just undergone enormous stress and strain, combined with the addition of your new baby you are going to need all the energy you can muster... and then some.

Good Nutrition
The American Medical Association has stressed the importance of eating a diet that is balanced,  i.e. a diet low in fat (which doesn't mean "Fat Free"), nutrient-dense (full of vitamins, minerals and micro and macro nutrients) and high in fiber. This is a recipe for all new moms, regardless of your weight.

Start Exercising

• Develop a sustainable personal exercise plan, built around things you like/love to do!

• Recruit a partner, a friend or another new mom to exercise with you

• Set scalable goals, like 10-minutes of exercise each day, then gradually increase it to 30-minutes of exercise 5 days per week

• Get your physician's clearance PRIOR to starting an exercise program

• Pay particular attention to strengthening the pelvic/abdominal region. Mat and Reformer Pilates offer great exercises to do just that

Sustainable Weight Loss Tips

• Exercise around activities you enjoy.  Moms who set sustainable goals built around activities that they like, do much better than those who burn out in a blaze of glory

• Try a little patience.  Allow yourself a minimum of 6-8 months to snap back to your pre-pregnancy weight. Do NOT try to "diet/starve" yourself thinner, it's pretty much guaranteed to fail.

• Avoid fad diets like the plague.  Instead, choose a low-fat, balanced nutrition plan.

• Don't go it alone!  Involve your partner, join your local gym or give me a jingle if you need ideas or support!

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16 Ways to Leave Your Muffin Top

Tuesday, November 10, 2009 by Helen Golden

1 Comments

Only 30 Minutes to Fitness

Monday, November 09, 2009 by Helen Golden

Introduction:

Hi and welcome to Planning Family's Health & Fitness blog, your best healthy lifestyle resource!  My name is Helen, and I'll be your guide to healthy solutions and fitness insights.  My blog will offer you and your family:

• A broad range of content , from nutrition, supplements, health, fitness and weight loss.
• An interactive format that allows you to participate online and connect with Planning Family Health & Fitness on many levels... think video, live Q&A, forums and more.
• Personalized perspectives and insights from myself and others that face the same challenges of families everywhere.
• Practical, usable, real-life suggestions and solutions that make sense!

You can look to Planning Family each and every week to provide today's health-conscious, busy and thoughtful family with a uniquely practical and personalized source of information, ideas and most importantly - inspiration.  Planning Family Health & Fitness approaches health & wellness with realism, passion and FUN!

The Ultimate "No Excuses" 30 Minute Workout

Sorry, but we're taking away all your excuses for not working out!  You don't need to go to the gym, it only takes 30 minutes, and it works EVERYTHING you need (arms, legs, abs, butt) to look and feel great!

We know you haven't got time to fit a dozen different kinds of workouts into your schedule - sometimes even getting out for a walk (forget about making it to the gym!) feels like a miracle. 

Because not working out is NOT an option, I've put together a REAL solution: a supersized strength workout that I have compressed into thirty minutes. Plan to stick with it three times per week, along with three days of thirty minutes of cardio of your choice.  The reward?  You'll see, and feel, amazing results in about four weeks.

You can do the ultimate workout with dumbells or the Body Bars you see in the photos, which come in various weights and sizes (see www.bodybars.com for more info). Start with a weight you can do at least 10 reps with, and work your way up as you gain strength.

While You're Working Out

Throughout your workout, remember these tips to get more results in less time:

• Keep your form and focus on the muscles you're working. You'll achieve maximum results when you're mentally into your workout as well as physically, not just going through the motions
• If you think of contracting your abs every time you exhale, you'll get a core workout throughout the movement. If you can mentally focus on your core, do a Kegel squeeze while exhaling and contracting your abs.
• Stretch the muscle that you're working after each set and rest as little as possible. This will keep the muscles and body warm while burning maximum calories.

After Your Workout

Finish with ten to twenty minutes of jumping rope, or another aerobic activity such as a combination of jumping jacks and jumping rope or going for a quick one-mile run/walk. On average, depending on body type and workout intensity, you can burn about 150 to 200 calories in only 15-Minutes!

Follow your cardio session with stretching to prevent muscles from shortening and tightening up. Be sure to replenish your body with a healthy snack or meal within sixty minutes, and drink plenty of water throughout the day!

The Ultimate 30-Minute Workout

1. Push-Ups: Three sets of as many reps as you can handle

                      

2. Half Roll Downs: Three sets of ten reps

    

3. Butt Tucks: Three sets of twenty reps

    

4. Toe Touch Crunches: Three sets of ten reps

   

5. Speed Skater Lunges: Three sets of twenty total reps, alternate the legs

   

6. Shoulder Circles: Three sets of five reps in each direction, slowly

       

7. Bicep Curls: Three sets of twenty-one reps

         

8. Tricep Kickbacks: Three sets of ten to twenty reps

    

Now, be on your way to the rest of your day

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