How to enhance your daily walk

I’m frequently asked “how can I make my walk more efficient and calorie burning?”

Walking is great, it gets you outside in the fresh air, can be social when you bring a friend, or relaxing to clear your mind…very nice.

Nice for those reasons, but not the highest calorie burning exercise.

My top two ways to increase your calorie burn on a walk?
1) Increase your movements – the more you move the more calories you burn. Swing your arms, take a full stride, and stay loose.

2) Add some resistance moves – adding resistance moves is the best way to increase muscle usage, increase your heart rate and burn more calories.
a. Add in squats when you are waiting for stop lights
b. lunge across the street (watch for traffic-sprint if necessary)
c. add some tricep dips at a small seating wall or park bench
d. Perform 20 jumping jacks every ¼ mile.

You get the idea. Be creative and enjoy yourself. And of course always use good form.

Keep up the good work and please leave a comment on your progress

Fattest day of the Year

It's the Fattest day on the calendar

Happy Super Bowl weekend everyone

You may have heard……Super bowl has achieved the not so honorable top spot as Americas #1 most fat filled gluttonous day on the calendar.

Even more than thanksgiving you ask?

Yes!

Thanksgiving, although highly caloric if not well planned, at least has the opportunity of some healthy food choices; roasted turkey, green beans, sweet potatoes, corn…

Not so much the Super Bowl which seems to have become a fiesta of all things fried and highly caloric; fried wings, French fries, potato skins, chips, dips, shrimp stuffed with cheese and wrapped with bacon (ouch a fat and cholesterol bomb) – you get the point.

Add to the fine FAT cuisine some (sometimes too much) alcohol and you have yourself a 5000+ calorie day. YIKES!!!

You work too hard to ruin your progress in one day

How can you enjoy a great party and keep on track with your eating and fitness plan and not feel left out?

1) Bake or grill instead of fry - Simply that. Think of all the Bake opportunities, the wings and potatoes, meats etc that you can cook in other ways than frying.

2) Eat before the party – Have something healthy before you go to the party. A turkey sandwich, chicken salad etc. Get to the party full instead of hungry. Show up hungry and you are much more likely to overeat all the chips and fatty snack foods.

3) Find the bright foods – look for the veggie and fruit tray. There has to be one at the party, stay close to it and go to it to help curb the munchies. Just to be sure, take one yourself so you know you will have a healthy alternative.

4) Workout before the game – Get your metabolism burning before you party and you will at least be burning more calories – Check out this quick but effective two exercise workout – only a few minutes to light your furnace.

http://www.youtube.com/watch?v=XwYCbzp4rp8

Enjoy your day, the game, your family, your friends, and drive safe

How Do I Fit in a workout when I have no time

I'm asked frequently, "how do I get in a workout when I only have a few minutes" and Is it even worth my time?"

Question 1 - the best time to get in a workout is ANYTIME you can fit it in your schedule. You don’t need an hour in the gym for effective fitness. It’s cumulative. Meaning, you get in 10 minutes a couple of times, or even one time, and you will keep your metabolism burning throughout your day.

Question 2 - Yes its worth your time. Not only do you kick up your metabolism, but another benefit to the quick workout is increased energy levels. Your blood is flowing, your oxygen intake increases, its like a cup of coffee without the caffeine.

You also get 10 or so minutes of "you" time in to clear your mind and regroup with your workout.

Try any of our quick workouts and let me know how you feel.

Stay positive and on fire