Strength Training – Nothing too intimidating, but just 20 minutes of basic exercises two days a week will help firm and tone the whole body. Strength training will modestly increase metabolism, helping to burn more calories — even at rest. Start any strength-training program with one set of exercises and a weight that allows the completion of eight to 12 repetitions. Any program should exercise the major muscle groups of the lower body, torso, and upper body. Special attention should also be given to strengthening the core muscles and lower back to help enhance individuals’ functional capabilities for safely engaging in any activity.

Interval Training - Lack of time is the number one reason people give for not exercising regularly and lack of results once they do start exercising isn’t far behind. Interval training is a great solution for both of these common problems. Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. “In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout, it is an extremely time-efficient and productive way to exercise,” said Cedric Bryant, PhD., FACSM, chief science officer for ACE.

Increased Cardio/Aerobic Exercise - Aerobic exercise is any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time. Walking is a weight-bearing aerobic exercise. So are jogging, rope skipping and dance-exercise. There are also non-weight-bearing aerobic exercises, such as bicycling, stationary cycling, swimming and rowing. “Consistency is key to a successful program, said Bryant. “You should exercise at a comfortable pace and gradually increase the intensity of your workouts. To lose weight, gradually work towards accumulating 60 minutes or more of low - to moderate - intensity physical activity on most days of the week.”

Source: The American Council on Exercise

Benefits of Restorative Yoga
Restorative Yoga focuses on relaxing the body in restful postures. Note that ‘rest’ is different than sleep. Rest provides the body an opportunity to renew and heal. Countless studies have proven the physical and emotional benefits of this.

Restorative yoga, as well as other forms of yoga, help to trigger the parasympathetic nervous system also known as the PNS. The PNS is responsible for balancing the body and bringing its response system back into equalibrium. Stimulating the PNS helps to lower heart rate and blood pressure, stimulate the immune system, and keep the endocrine system operating properly. When this system gets out of whack, or when the sympathetic nervous system, SNS gets over-stimulated, the PNS helps to bring all back in balance. It is believed that when the PNS is tapped out or under-active, illness pervades. Thus, forms of relaxation, such as yoga, that help stimulate the PNS are generally beneficial for overall body health.

Recommended Props for Restorative Yoga
The more your body is supported in poses, the deeper the sense of relaxation. With props it is easier for the body to get into certain poses, and thus, surrender to the pose. Essential props include (note, not all of these need to be used in every class):

Yoga Block
Yoga Strap
Yoga Blanket
Yoga Bolster
Yoga Ball
Yoga Sand Bag
Eye Pillow

Recommended Restorative Poses
While there are many restorative yoga poses, here are 3 basic ones that can help you to get started in a restorative practice. You will feel the benefits right away and you can practice them at home:

Note: Everyone’s body is different and some people may be uncomfortable in all variations of these poses. It is most important to listen to your body and not push it beyond its limits.

1. Simple Supported Back-bend:
This pose helps to stretch the lower and middle back. It opens the chest and the shoulders as it releases stress that may have accumulated from sitting, working at a desk or in front of a computer.

Fold your blanket in half and place it on your mat. Place the bolster on top of the blanket, the long side parallel with the width of your mat.

Use your hand to support your neck as you lower your back down over the bolster. Aim to lie over the bolster so that it is supporting your middle back and so that your shoulders are resting comfortably on the floor (not on the bolster.)

If you have a long torso, you will want to increase the height of the bolster by adding a folded blanket on top of it. If you have a short torso, you may need to use a rolled yoga mat or blanket in lieu of a bolster. The goal for all is to have the shoulder touching the floor and the head resting comfortably so the neck is not crunched or over-stretched.

Place an eyebag over your eyes and begin to breathe deeply. Stay here for 30 seconds, breathing, then evaluate the position to see how your lower back feels. If you have any discomfort, slide up over the bolster slightly (moving your head farther away from it,) so that it is hitting a lower part of your back.

Make sure that your chest is opening in this pose and that your ribs are moving away from your lower abdomen.

2. Viparita Karani:
The non-Sanskrit name of Viparita Karani is Legs Up the Wall pose. Putting the legs up the wall is a very gentle way to do an inverted stretch. It brings blood to the head and heart; and it can be practiced by those who are not inverting (such as those with high blood pressure or those on their menstural cycle.)

Use a yoga bolster or fold and stack 2 thick blankets, creating a support that is 6 inches high and long enough to prop your hips and lower back.

Place the blankets or bolster (length is parallel to wall) a few inches away from the wall.
Curl your legs into the chest and turn onto your left side. Use your left arm as a support, and then roll onto your right hip while sweeping your legs up against the wall.

Place your back and hips on the blanket. Your body should be in a straight line from navel to top of head and it should be perpendicular to the wall. The bolster or blankets should be supporting from the top of your tailbone all the way to your mid-back. Your shoulder blades should be resting comfortably on the floor.

Try to keep your legs straight and aim to have the back of your thighs lying against the wall. To do this, try climbing each leg up the wall to get your hips closer to the wall. (If this is a problem for your hamstrings, slide your support away from the way and make sure there is a gap between your thighs and the wall.)

Place an eyebag over your eyes and begin to breath. Allow your breath to relax your body as you settle into the position.

Stay here for anywhere from 3-20 minutes, or as long as it feels good. Just remember to continue to breathe into your lower belly, and to allow your body to open into the posture.

3. Supported Paschimottanasana (forward fold):
This posture is good for people with lower back problems or tight hamstrings. It is a wonderful posture to rest in as while opening the leg muscles and stretching the back.

Sit in Dandasana on your mat – legs outstretching, ankles together, and hands pushing into earth by hips.

Place a bolster or a rolled blanket underneath your knees. This way your knees are comfortably bent. This is especially important for anyone who has a knee or hamstring injury.

Take a pillow and place it on your legs or lap, or wherever is best so that you can rest your upper body on it as you fold over your legs.

As you begin to slowly fold over your legs, you should make sure that you feel no pain. A comfortable stretching sensation is good, but if you feel any pain in the legs or in the back, increase the height of the blankets under your legs.

You may want to use a block to prop your head on top of the pillow- so there is no strain in the neck or shoulders.

Close your eyes and breathe here for as long as you want. Allowing your body to relax and open into the posture.

When to Practice
Restorative yoga postures can be practiced at any time of the day. Ideally, one would start their day with yin poses and breath work. It is a great way to wake up the body and clear the mind before launching into the day. It is also beneficial to practice restorative postures at the end of the day, before bed. This can slow the body and mind down, and prepare the body for sleep. Many who practice restorative postures (at any time of the day), find that they sleep better and their energy levels are higher.

Written by Elizabeth of WikiHealth

In these days of traffic jams, inflated fuel prices, and cell phone touting “soccer moms” in mini-vans, it’s no wonder that one of the biggest stress sources is sitting in your driveway. Now whether you strap on the florescent green spandex and draft with an imaginary Lance Armstrong or you load up the wicker basket of your beach cruiser, the end result is going to be exercise, fresh air, and a sense of accomplishing more than road raging from point A to B. If you are like me and live in a slightly congested suburban area you may want to get off the road all together and enjoy the peaceful solitude of Mountain biking. Don’t be misled into believing that you have to live in Colorado to enjoy Mountain biking, even New York City has trails to ride, and because riding is getting so popular, there is a bike and a trail for all skill levels.

As children one of our greatest accomplishments was learning to ride a bicycle for the first time. Now as we get older that sense of freedom has been lost in a maze of red lights and yield signs. Riding a bike is more than just burning calories, it’s a meditation to erase the horrible day you’ve just had at work, it’s a way to bond with your children or family members, it’s a way to get a glimpse of nature untouched by paved roads and mini malls. Riding a bike is a great way to get back to the basics, it’s a mode of transportation as simple as putting one foot in front of the other.

The next time you’re navigating around town in that urban assault vehicle, try popping into the local bike shop and take a look around. Find that one sweet piece of precise machinery, the one with the pink basket and tassels, the one with the full suspension and huge knobby tires, the one that calls out to you and give it a pedal around the block, but be careful because that straining sensation in your face could be a smile reminiscent of childhood days. A little low on cash? Check out some used bikes, it doesn’t have to cost thousands, it just needs to be comfortable! Talk to the guys in the shop and let them know what kind of riding interests you and they can point you in the right directions. Go online and check some local forums for info like product reviews and good places to ride. You could even link up with other riders in your area and plan group rides.

Fitness doesn’t have to involve gym memberships and low carb diets, it can be as easy as hopping on your new rig and pedaling around town. Like many things, it’s getting started that is the hardest part. Get out from behind that desk, put down the remote, and drop the cell phone! Go ride, meet new people, get some fresh air, and save the gas guzzler for the rainy days!

Resources
Visit dirtworld.com to search for trails by state.

So what exactly is metabolism? In a nutshell, metabolism is the process of breaking down proteins, carbohydrates and fats to create the energy your body needs to maintain itself, even while at rest. Keep in mind that many people assume that their metabolism has slowed down when other factors, such as lack of physical activity and change in lifestyle (desk jobs, eating on the go) may be to blame for weight gain. Either way, the following healthy tips will help maximize fat loss and help you achieve the body you want:

Nutrition and Metabolism
* Eat less, more frequently - eating five to six mini-meals has many benefits in the weight-loss world. First, it keeps your blood sugar stable and provides a steady source of energy. Second, your body is constantly digesting and processing food, which in itself requires energy – energy it acquires by revving up your metabolism.

* Don’t skip breakfast – breakfast is the most important meal of the day. Your metabolism slows as you sleep and breakfast literally “breaks the fast.” Good breakfast examples include oatmeal with blueberries, egg whites on whole-grain toast, or high-fiber cereal with soymilk.

* Eat more protein – protein is more difficult for the body to break down, so it expends more energy to do so. Each mini-meal should contain a lean protein, such as chicken breast, tuna, egg whites, low-fat cheese or yogurt.

* Eat foods that have a thermogenic effect on the body – examples include berries, salmon, spinach, broccoli, oatmeal and green tea. Water is also very important, as it helps the body carry out fat-burning processes.

Exercise and Metabolism
It’s one of the basic fundamentals of exercise: muscle burns more calories than fat, even when your body is at rest. Building muscle through strength training can help you lose fat at a much faster pace, as one pound of muscle burns up to nine times more calories than a pound of fat.

Cardiovascular activity is also important, and it doesn’t have to be boring – in fact, studies show that mixing up your routine will burn more fat in the long run, since your body won’t have the chance to adapt to any one program. Interval training – mixing high-intensity moves with recovery periods – has been shown to increase metabolism and burn more fat.

Here is a sample routine for someone striving to complete three 40-minute cardio sessions a week:

* Session 1 – 45 minutes on the elliptical, alternating between high and low resistance.
* Session 2 – 20 minutes on the exercise bike at a moderate pace followed by 20 minutes walking on the treadmill at an incline
* Session 3 – Either the elliptical, bike, or treadmill at an incline for an steady 45 minutes

On alternate days, choose a strength training circuit that includes 2-3 sets of exercises for each muscle group.

Sleep and Metabolism
Healthy sleep helps regulate your metabolism. According to the National Sleep Foundation (NSF), sleep deprivation can increase appetite by altering the behavior of the hormones leptin and ghrelin, which are responsible for regulating metabolism. NSF offers the following tips for ensuring a good night’s sleep:

* Maintain a consistent sleep schedule by going to bed and waking up at the same time every day.
* Take a warm bath or listen to soothing music
* Clear your bedroom of distractions such as computers, phones and TVs
* Avoid caffeine for at least eight hours prior to bedtime
* Finish exercising at least three hours before bedtime

Supplements and Metabolism
While supplements are no substitute for good nutrition and consistent exercise, adding them into a healthy regime and can boost results. Some examples of beneficial supplements include:

* B Vitamins – considering taking a B-complex for energy, especially if you are a vegetarian. Vitamin B-12 in particular is essential for energy.

* Green tea extract – studies have shown that the powerful combination of antioxidants and caffeine found in green tea may raise metabolic rates and speed up fat oxidation.

* Co-enzyme Q10 supplies energy to muscles and has been shown to have a stimulant effect on the body’s metabolism.

* L- Carnitine is an amino acid that helps transport fat to the muscle to be burned as energy.

So while it is recommended that you still stay away from the pizza (except for cheat day!), remember that a strong metabolism is within your control!

Muscle Soreness
Muscle soreness, which typically occurs a day or two after an activity, results from microscopic muscle or connective tissue damage. These aches and pains should be minor, and are simply indications that muscles are adapting to your fitness regimen.

The American College of Sports Medicine (ACSM) recommends these tips to address muscle soreness:

Don’t interpret soreness as being out-of-shape. The soreness is there because your muscle is learning something new, and the benefits of exercise far outweigh any initial discomfort.

Gentle stretching may help restore flexibility

Massage may also offer some pain relief

Application of balms, creams and/or ice, as well as submersion in warm water, may provide temporary relief.

There’s no scientific evidence that herbal remedies are effective, but products containing ibuprofen may help lessen the discomfort. The best treatment is to take it easy for a few days while your body adapts.

Don’t avoid activity because of muscle soreness. In fact, keeping the muscle in motion with light exercise can be beneficial.

Talk to your health and fitness instructor about muscle pain or soreness. It’s normal to feel soreness, particularly after new moves, but if you’re concerned, talk to your healthcare provider or instructor for more information.

Muscle Cramps
Muscle cramps — intense, involuntary contractions of the muscle — typically occur toward the end of a long workout or competition. Cramps are traditionally thought to stem from dehydration or electrolyte imbalances (loss in body salt through sweat), but this is not always the case. Newer research suggests that the main cause of a muscle cramp is fatigue of the muscle.

There’s no “cure” for muscle cramps, but ACSM recommends:

Stretch regularly, stay well hydrated, take in a well-balanced diet and be conditioned for exercise.

When cramps occur, hold the muscle in a stretched position until the cramp subsides.

Drinking pickle juice or pinching the upper lip or nostril are urban-legend type remedies for muscle cramps that some athletes swear are effective.

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Related products
BioForce Inc. MyoMed, 3 Oz.

NOW Glucosamine 1000, 180 Capsules

The amount of protein you need depends on your weight and activity level. Athletes and body-builders generally require more protein than sedentary people. As a general rule of thumb, figure out your weight in kilograms by dividing your weight by 2.2. Multiply your weight in kilograms by 1 if you are fairly active, or 1.5 if you are extremely active. So a 130-pound active female should aim for between 59 and 89 grams of protein per day, depending on her overall goals for muscle growth.

The following protein sources are best for building muscle without packing on fat:

* Chicken breast – 3.5 oz. has about 30 grams of protein
* Turkey - 3.5 oz has about 28 grams of protein
* Tuna – 6 oz. can contains 40 grams of protein
* Tilapia - 3.5 oz has about 24 grams of protein
* Wild Salmon - a 3.5 oz serving has about 24 grams of protein.
* Egg whites – ½ cup of liquid egg white contains about 13 grams of protein
* Peanut Butter – 2 tablespoons contain 7 grams of protein.
* Cottage Cheese, 2% milkfat – ¼ cup has about 8 grams of protein
* Black beans – 1 cup of black beans contain 15 grams of protein
* Whey Protein - approximately 24 grams of protein per scoop/serving

Our favorite protein powders:
Optimum 100% Whey Protein, 2 Lbs., Extreme Milk Chocolate

EAS Myoplex Lite, 20 Packs, Chocolate Cream

Jay Robb Whey Protein, 24 Oz., Vanilla

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A new study found that when individuals who engaged in regular moderate physical activity stopped exercising for even one week, they experienced negative mood changes, especially feelings of fatigue, loss of vigor, and increased tension. After withdrawal from exercise for two weeks, participants felt further fatigued and experienced symptoms of depression and guilt. In addition, decreases in fitness levels were observed after two weeks of no exercise. Those who began the study with highest levels of fitness experienced the greatest loss of fitness level and the greatest feelings of depression.

The study involved 40 adults age 18 to 45. Researchers assigned participants into one of two groups. One group discontinued physical activity programs for two weeks, while the other group continued to exercise as they normally would. Those in the study were evaluated at the beginning of the study, after one week, and again after two weeks.

“After one week we began to see changes, and after two weeks we noted that those who had stopped exercising had significantly higher negative mood scores compared to those who continued with their regular exercise program,” said Ali A. Berlin, M.S., principal investigator of the study.

The participants were evaluated using the Profile of Mood States (POMS), a standard method of assessing mood state. Fitness levels were measured using a bicycle ergometry test. As those in the study experienced more loss of fitness, they experienced more loss in vigor, and felt greater depressive symptoms. Results were similar among men and women.

“We were not looking at elite athletes; the study participants were people who are regularly active at a moderate level – yet we were able to measure negative results from withdrawal of exercise in just two weeks,” explains Berlin. “What this tells us is that any interruption in a regular fitness routine can have a negative. Given that many adults stop their regular exercise programs for short periods of time due to things such as sports injury or illness, health care professionals need to be aware that as they are treating the injury or illness, the patient may also experience depressive symptoms from exercise withdrawal.”

She also noted that individual who stop their regular outdoor exercising routine due to inclement weather, or time constraints should find an activity to maintain their fitness level, and also continue to get the psychological benefits of regular exercise. “If someone is a regular jogger or bicyclist, and find they cannot do the activity for a short time, they need to do something else like walking until they can resume their preferred activity.”

Berlin and her team hope to do further research to identify specific characteristics that may make some individuals more susceptible than others to mood swings related to exercise withdrawal. They hope this information will enable health care providers to better identify people likely to experience feelings of depression as a result of exercise withdrawal, and be better equipped to address this aspect of patient care.

Source: The American College of Sports Medicine

From the garden:

Homemade salsa — start with diced tomatoes, onion, lime juice and sea salt as your base — and then get creative! You can add bell pepper, jalapeno peppers, cilantro, even mangos and cucumbers. Serve with baked chips to keep it healthy.

Gazpacho — this chilled soup can be made with the same ingredients as salsa, but add tomato juice, diced celery and a dash of hot sauce.

Cucumber salad — marinate peeled and sliced cucumbers overnight in white vinegar sweetened with Splenda or the sugar substitute of your choice. This refreshing salad is also good with thinly sliced red onion.

Jalapeno hummus — you can find jalapeno hummus in the store, but it’s much better (and easy!) to make at home by combining plain, store-bought hummus with chopped jalapenos in the food processor. Serve with baked pita chips and vegetables.

From the sea:

Cajun tilapia — Spray tilapia with non-stick cooking spray and sprinkle with Cajun seasoning. Sautee over low to medium heat until it flakes easily. Serve with lemon.

Flounder tacos — a personal favorite! Grill or sauté flounder until it flakes easily, and serve in soft corn tortillas. Top with bagged cabbage mixture, lime juice, diced tomatoes and fresh cilantro.

Shrimp kebabs — Thread shrimp, cherry tomatos, peppers and squash on a wooden or metal skewer. Brush with teriyaki or soy sauce and grill or broil.

Try the following exercises, all guaranteed to bring on the burn. Your goal should be three sets of 12 to 15 repetitions for each strength-training exercise, two to three days per week.

Squats
This ultimate booty workout works an entire group of muscles — the quadriceps, hamstrings, calves and of course, the glutes. If you are new to squats, try the basic version: stand with your feet hip-width apart and imagine that you are sitting back in a chair as you slowly lower your butt down, keeping your back straight and chest forward. Squeeze your butt and push through your heels to stand back up. Make sure to keep your knees behind your toes at all times.

A good variation for true beginners or for those concerned with their form is ball squats. Use a large stability ball against a wall to guide you as you squat. Advanced users should try squatting with a barbell or dumbbells.

Lunges
A lunge is basically a giant step forward, bringing your front thigh parallel to the floor so that your knee forms a 90 degree angle without going over your toes. Push through the front heel to return to starting position. You should only be working the leg that is forward for maximum results.

Like the squat, lunges can be performed without weight, or with barbells or dumbbells. There are also a number of variations, including the backwards lunge (step backward instead of forward) and the walking lunge (keep moving forward instead of returning to set position).

Hamstring Raises
Hamstring raises are guaranteed to burn your behind! On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees. Lift the leg until the bottom of the foot is pointing toward the ceiling and the leg is lined up with the body. Repeat on the same side for eight to 12 reps. Change legs.

Hamstring raises can also be performed an exercise step. Lying on the floor with your butt pushed as close to the step as possible, bend one leg and put the heel of the foot on the step. Your other leg should be straight up. Push through the heel of the foot on the step to lift your butt off the floor a few inches, pushing the leg that is straight up towards the ceiling. Return to starting position and repeat.

Step-Ups
Stand with good posture behind a tall step or box while holding a dumbbell in each hand. Place your left foot on top and transfer your weight to that leg. Push down with your left foot (especially the heel), straightening your leg, to come up on top of the box. Use the left leg only; keep the right leg passive, especially as you initiate the step-up. Repeat on the same side for 12 to 15 reps and then change legs.

High-Resistance Cardio
Many people overlook the benefit of high-resistance cardio machines in sculpting the backside. The elliptical, treadmill and bicycle are all great choices for working your glutes to the max. The key, however, is to set the resistance as high as you can (or high incline on the treadmill). Don’t worry if your pace is slow and you can’t keep up with the speed-racer next to you. Slow, deep movements are more beneficial than quick, shallow ones if you are training to burn fat and sculpt muscle. Your cardio goal should be 20 to 45 minutes, depending on endurance.

Photos courtesy of American Council on Exercise

The number one reason men and women have a hard time losing weight is because of poor nutrition.

Who has the advantage? Women

Most women are better educated on food choices, but men continue to eat as if they were still playing college football. As a result, men will have a harder time losing weight because no matter how much they exercise, they are still eating too many calories. You can’t “out-train a bad diet.”

The second reason men and women struggle with weight loss is because their metabolism decreases over time due to muscle loss and reduced activity.

Who has the advantage? Men

Most men have more muscle mass and get more exercise than women. Plus, more men do strength training while women neglect this key element of the fat burning equation. In fact, a recent study showed that both men and women can lose fat and gain muscle at the same time with strength training - even at age 60!

Without strength training and interval training, women will continue to burn fewer calories per day with each passing year and will have a harder and harder time with fat loss.

Men and women will struggle with weight loss if they only rely on slow, boring cardio.

Who has the advantage? Men

More men do interval training, and that is better than slow cardio for fat loss.
In a recent study, men and women on a year-long cardio program lost only 6-8 pounds, even though they exercised 6 days per week. In another study, a group of women did not lose weight after 15 weeks of cardio (3x’s per week). In contrast, a group of women in the same study that did interval training were able to lose belly fat.

Men and women have a hard time with weight loss if they don’t have social support.

Who has the advantage? Women

Most men try to do everything on their own, but weight loss is easier if you have social support. On the other hand, most women are more willing to recruit help from friends and family when on a weight loss program. Men and women can get social support from friends at work, from their family, from people at the gym, or even in an online forum.

Men and women struggle with weight loss because of poor exercise choices.

Who has the advantage? Tie.

Many people just show up at the gym without a plan - or they just go for a jog and do some crunches. But without a professional plan, both men and women will not lose weight, but only waste time.

To lose the most amount of fat in the least amount of time, both men and women should follow a program containing the following three essential elements:

A reduced-calorie diet of whole, natural foods
No one needs an extreme eating plan. Just focus on eating 10-20% fewer calories than you need, focusing on vegetables, fruits, nuts, and sources of protein and healthy fats. Try to limit processed foods as much as possible.

Resistance training (strength training)
Resistance training, using dumbbells, bodyweight exercises, or barbells help men and women burn fat and build muscle.

Interval training
Short bursts of exercise, as done in interval training, work better than long sessions of cardio, and get results in half the time.

Source: PRWeb