Workout Success During the Holidays

Workout Success During the Holidays

By Dave Quevedo

Year after year it seems as the holiday season approaches the numbers on the scale rise as quickly as the temperatures fall. Who can blame us, with all the holiday food, parties, and mom's home cooking where the main ingredient is butter; its only natural to put on a few pounds. But, by using a system developed by the National Academy of Sports Medicine called F.I.T.T.E, you'll be able to make this holiday season your fittest ever.

Frequency: this refers to the number of given training sessions in a timeframe that will help you reach your goal. The American College of Sports Medicine recommends frequent activity preferably every day of the week even if it's for 15-30 minutes at a time.

Intensity: refers to level of physical stress that your specific activity places on your body. The easiest way to measure this is to monitor your heart rate. The general rule of thumb is to keep your heart rate moderate, which will aid you in a moderate exercise routine, but won't be intense enough to cause exhaustion or breathlessness right away. An intensity of 60 to 90% of maximal heart rate is recommended for improved fitness levels.

Time: refers to the length of time you will perform the activity. On average, 30 minutes of total activity is recommended each day. However, your 30 minutes could be achieved combination of activities totaling 30 minutes. (ie:15 minutes on a rowing machine and 15 minutes on the treadmill). To improve your fitness levels a similar method of combining activity is recommended for 30 to 60 minutes.

Type: refers to the type of activity you choose. For general health requirements this could mean doing basic household chores, or for improved fitness levels this could be of the activities found at your gym (cardio machines, aerobics classes, and weight training) or playing sports. Whatever activity you choose, make sure it keeps you moving.

Enjoyment: refers to the fun you get from your activity. Enjoyment is the most overlooked piece when establishing a successful fitness program. If you don't like what you're doing, you won't force yourself to do it! Choose something that goes along with your personality and interests. You will be much more apt to continue a fitness regimen that is fun and challenging!

Dave Quevedo CPT PES

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Cheap Eco Gift Ideas - Diet.com

How to Lose Weight During the Holiday Season

Holiday Weight Loss Tips -
How to Lose Weight During the Holiday Season

By Barbara Kingsley-Johnson


I love the progress I have made so far to lose weight and burn off excess fat but my greatest challenge now is how to lose weight during the holiday season and not fall back and gain the weight I have successfully lost. The holiday season is usually a period of weight gain because of the overabundance of food, parties, and tempting treats as well as the increased stress and busier schedules that goes with the holidays. Here are some holiday weight loss tips to help you during the holiday season.

With the right healthy foods and some discipline, you can make it through the holiday season without adding excess weight; feel livelier, healthier and happy. The weight loss tips you will read here will help you lose weight during the holiday season and you start the New Year with your desired weight size and keep it throughout the New Year.

Tip 1: Practice eating slowly during the holiday season
The first holiday weight loss tip you should know to lose weight during the holiday season is to practice eating slowly. Most times we hurriedly eat our food during the holiday season to catch up with several appointments and events lined up for us. Do take time to slowly eat your food. Recent research showed that people who eat their food slowly are more likely to eat less than those who quickly wanted to finish their food.

Tip 2: Eat more fruits and vegetables
Some people will advice you to eat some food and avoid some food but my advice is that you should eat more to lose more. How? Eat more of low calorie food to lose weight during the holiday season. Some researchers found that overweight people who eat more of lower calorie foods lost more weight than those who simply reduce their overall calories. Eat more fruits and vegetables. One secret to lose weight successfully during the holidays is to reduce grains consumption and increase greatly on fruits and veggies. You will discover that as you eat more of fruits and veggies, the more you will crave them and the less you will eat fatty and greasy foods, the more you will lose weight.

Tip 3: Drink Oolong tea or other green tea to kill sugar cravings
Drinking oolong tea stimulates your body to burn fat for energy. Drink a cup of Oolong tea in the morning, afternoon and before bed to help stave off sugar cravings and energy slumps. Drink a cup of Oolong 30 minutes to 1 hour before your usual daily walk or workouts.

Tip 4: Discipline your self to stick to a food plan
If you want to lose weight during the holiday season, you must do a positive self-talk every day to stick to a food plan. To lose 1 pound, you must burn 3,500 calories per week. So stick to a daily calorie loss of 500 to achieve 3,500 in 7 days. By the end of the holiday season, you must have lost roughly 5 pounds minimum instead of adding more weight like other people.

Tip 5: Know the foods that make you fat
What foods make you fat? By now you should know them. There are certain foods that may cause weight gain in some people. These are trigger foods which make us to overeat. Once you identify the foods that make you gain weight, you must do everything possible to avoid them during the holiday season.

Yes. It will surprise you to know that a simple weight gain of 5 pounds during the holiday season may not seem like much for you to worry about but it could develop into a more serious health problems in the New Year if not quickly addressed. We hope this holiday weight loss tips will help you to lose weight during the holiday season.

You can get more helpful professional advice to help you lose weight during the holiday season and throughout the year. Click here now to do the needful and stay free from the health complications of being overweight. If you say you do not have the time to lose weight today, you may have enough time to stay in the hospital tomorrow. Keeping a healthy weight will free you from diabetes, arthritis, high blood pressure and other health problems.

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Holiday Weight Loss Tips

Holiday Weight Loss Tips

By Lindsay Kay

It is a good idea to keep holiday weight loss tips in mind no matter what time of year it is. However, you should not beat yourself up if you fall into the age old pattern of gaining a few pounds during the end of the year holidays and then trying to lose some weight during the spring for the summer months. It happens to most people during at least some time in their lives.

Here are some holiday weight loss tips to keep in mind before the holidays have begun. Eat smaller meals more often. This is a tip you may have heard already and it is a great habit to get into to maintain a healthy diet. Holidays tend to invite you to indulge a great deal and if you try to not indulge yourself at all you may find yourself a little miserable. The solution should be to try and maintain self control and eat a little bit. Have a small piece of dessert and make yourself a smaller plate of the main course. If you keep these holiday weight loss tips in mind then maybe you will not find yourself scrambling to lose weight after the holidays.

If the holidays have already passed and you are looking for post holiday weight loss tips, the best one to keep in mind is to not overdo it and try to lose weight too quickly. Usually this sets yourself up for failure because you try diets that are impossible to stay on and the weight will end up coming back after you stop the diet. Once you are ready to crack down on that holiday weight, keep in mind that a steady 2 pounds per week is the recommended weight loss speed. Keeping a well balanced nutritious diet and adding in moderate exercise remains the best way to achieve these goals even though they haven't always been the most popular.

In conclusion, just be sure to find moderation. Try not to indulge yourself too much but make sure that you have a good time too.

For more information on a healthy new diet to help you maintain overall health before and after the holidays - please visit Strip That Fat Diet Review.

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Goji Juice

Goji Juice or Snake Oil?

Author: Zach Thompson


What is all the hype about goji juice, goji berries, and glyconutrients about? Goji juice is a healthy supplement to our diets that can help with your overall well-being and keep you feeling well. The glyco nutrients in Goji juice are not found in abundance in our regular diets, only two of these are in most diets, but they can be easily supplemented with as little as an ounce of this healthy juice everyday.

Goji juice is rich in beta carotene and vitamin C, important carotenoids that have been proven to help keep the body healthy. Along with glyco nutrients, Goji juice also contains geranium which no other fruit is known to contain. It also has important polysaccharides that offer significant benefits to your overall health. Goji juice provides eight essential amino-acids and trace minerals that include zinc, copper, and selenium in addition to glyconutrients.

Goji berries and goji juice also provides Vitamin E which is normally only found in nuts and seeds along with B-complex vitamins and fatty acids. Goji berries provide 11 milligrams of iron per every 100 grams of fruit to the diet. The protein in goji juice is also said to be higher than that of wheat. Even without glyco nutrients, goji juice is a very healthy drink and should be a part of our everyday diet.

The glyconutrients found in goji juice are special sugars that we normally do not find in abundance in our daily diet. This group of eight glyco nutrients are building blocks that incorporate into the cells of your body and are involved in many biological functions. Glyco nutrients affect each individual cell's structure and help with cell to cell communication which offers protection for all the cells in the body.

Glyconutrients work on the premise of keeping the cells healthy which keeps the immune system strong. The blood, the immune system, tissues, glands, and internal organs all depend on healthy communication between the cells to function properly. When the cells miscommunicate it is believed that is when abnormal changes occur to the cells such as the change that free radical damage causes to cells.

Communication in the body starts breaking down without all of the glyconutrients in our diet. Problems set in when the cells can't recognize the good cells from the bad cells so they lose the ability to repair and defend each other.

All eight glyco nutrients are very important to the health and communication between the cells. Since our modern diet is lacking in some of them due to things such as green harvesting and processing, goji juice is the perfect addition to our diet to make sure that our body has all the glyconutrients that it needs to stay healthy. A little bit of goji juice does a lot of good for the body and helps keep all the cells in the body working together correctly.


Article Source: http://www.articlesbase.com/wellness-articles/goji-juice-or-snake-oil-525156.html


About the Author:

Zach Thompson is a Glyconutrients Representative. His clients range from actresses to pro athletes. Get a free Glyconutrients consultation.

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Weight Loss Tips

Unique Weight Loss Tips

By Holly Matheson


Read the Facts – Yes, it sucks but paying attention to the nutrition facts on food is necessary to lose weight. Don’t just assume what you are eating – make sure you find out so you know exactly what you are consuming, otherwise you’re flying blind. Reading the labels will enable you to be aware of the fats, calories, and other ingredients that may be contributing to your weight.


Join a Support Group on the Internet – A huge factor when it comes to successful weight loss is having support. An online group is perfect because a) you will find others that are in the same boat as you and b) you, as well as others, can remain anonymous. Anonymity allows people to be more honest and open about their experiences and feelings.


What’s Your Exercise? – Keep in mind that all exercises are not created equal. If you enjoy running, run. If yoga is your thing, enroll in a yoga class. Find the exercise that you enjoy and works for you. If you pick a routine or work out regiment that you hate, you will not stick to it.


Avoid Comparisons – Comparing yourself to others can be a very dangerous road. Since everyone is different, everyone will lose weight differently. The diet your best friend lost fifty pounds on may not be the right one for you. When you start taking notice of other’s success and attributed habits, you will only become discourage. Identify your triggers and what will lead you to your personal success.


The Magic Pill – Oh, if only! No one single pill will be responsible for your complete and total weight loss (or at least as much as you hope to lose). However, there are supplements out there that can enhance and expedite your weight loss; try an energy supplement or weight loss supplement that curbs hunger. Use in conjunction with your new diet and exercise routine.


Everyone Slips – You wouldn’t be human if you didn’t. There are going to be nights you go out with friends or to a party and blow your diet. Don’t fret – just get yourself back on track the next day. You’re allowed to mess up every once in a great awhile (it’s really is inevitable), just don’t let it happen repeatedly.



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Obesity & Fast Food

Maintain Weight Loss

6 Tips to Maintain Weight Loss

By Audrey Okaneko


Congratulations!! You’ve lost the weight you’ve been working so hard to lose. Now, how do you keep it off?


I’ll share some of my own tips for helping to keep the weight off that you worked so hard to take off.


1. Stay accountable to yourself. Weigh yourself either once or twice a week. In order to maintain your weight you need to know how much you weigh.


2. If you do gain one pound or two, make the changes today that will aid you in taking off that one pound or two. You know how to lose weight, you’ve done it before. Lose that one pound before it turns into 5 or 10.


3. You know your weaknesses. If keeping chips out of the house is what it takes, then continue to keep the chips out of the house. If planning out meals so that you know what you’ll be eating each day is helpful, then keep doing it.


4. If you’ve been journaling, then consider continuing to journal what you eat. It is very easy to slip back into old patterns without even realizing what is happening. If you journal what you are eating, then the words are right there in front of your eyes.


5. Continue to make exercise part of your everyday routine. Consider changing what you do for exercise. Play tennis, take a swim, take a walk, take an aerobics class, take a dance class, ride a bike. Mix it up, but keep exercise in your daily routine.


6. Don’t skip meals. As you learned during the weight loss period, your body does better with 3-5 meals a day, versus just one meal a day. Stay in the habit of eating at least 3 meals per day.


As you learned during weight loss, do not deprive yourself, instead take the necessary steps above to take off that one or two pounds and get back to the weight that is right for you.



Audrey Okaneko has been sharing her tips with others for quite some time. She can be reached at audreyoka@cox.net or visited at http://www.scrapping-made-simple.com


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