These genius tricks will help you drop pounds and sculpt muscle in record timeIt flies. It’s tight. You rarely feel like it’s on your side. Of course, we’re talking about time. You can blame it–or more accurately, the lack of it–for standing in the way of many things, but scoring the body of your dreams is no longer one of them. The latest research shows that sculpting lean legs, a tight tush, and flat abs doesn’t require extra hours at the gym. (more…)
Walking has more health benefits than most people realize.
Can you really walk your way to better health? Research continues to show both the physiological and psychological benefits of the exercise, yet many individuals continue to underrate walking as a health booster.
“The studies are overwhelming; the data is there to show that walking provides all of these health benefits, including reducing the risk of heart and cardiovascular disease and certain types of cancer, as well as reducing blood pressure and enhancing mood,” said Dr. Edward Laskowski, co-director of and specialist in physical medicine and rehabilitation at the Mayo Clinic Sports Medicine Center in Rochester, Minn. (more…)
Last Week, at my Cover Shot Workshop we talked about eating slow, how this is one of the necessary foundations for weight loss. This is also homework for the participants to do at every meal, through the program. While this is about consistency and integrating healthy habits. I thought I’d give some further science behind this.
And there happens to be a recent article in Yoga Journal, June 2012 that touches exactly on this.
By Katherine Guthrie
Sweet and Slow mindful eating enhances weight loss naturally
Eating out can lead to excess. But a new study shows that women that practice mindful eating can lose weight without dieting! Even when continuing to dine out regularly. Women who used these techniques which include taking the time to savor the appearance, smell , texture and taste of their food, ate roughly 300 fewer calories per day then those who didn’t and lost an average of 3.7 pounds over six weeks. ” The goal is to maximize the pleasure of eating out” syas lead author Gayle Timmerman, a nursing professor at University of Texas, Austin.
” If you are paying more attention you can be satisfied with less” The mindful eating skills transferred to the women’s own kitchens, leading them to eat fewer calories at home.
Happier, Healthier You
Our Drop 10 cardio plan will turn you into a calorie-torching machine. Find your weekly fat-melting schedule below. You can do the routines with any form of cardio you enjoy. Some days, you’ll HIIT it—as in, high intensity interval training; other days, you’ll dial it down. Begin each session with a five-minute warm-up, and end with a cooldown. Fat, you’re on burn notice.
Why it works HIIT, which alternates all-out cardio bursts with active recovery, releases high levels of hormones that target pudge, especially body fat. Proof: Women who did 20 minutes of HIIT three times per week (8-second sprints, followed by 12 seconds of recovery) lost 5.5 pounds over 15 weeks; those who sweated for twice as long at a steady pace put on 1 pound, a study in the International Journal of Obesity finds. What’s more, the HIITers lost 9.5 percent of their tummy fat, whereas the cruisers gained 10.5 percent. Take that, jelly roll!
What to do Below are five weeks’ worth of effective workouts, all mapped out for you by your Drop 10 trainers, Katrina Hodgson and Karena Dawn, the California girls dubbed “the new faces of fitness” by Jane Fonda. You choose which days to HIIT it hard; for every two intense workouts, you’re rewarded with a take-it-easy day—not to mention a hotter-by-the-day bod. (more…)
50 pushups or a 5-second, 40-yard dash? Why not try both?
By Shannon Clark,
In order to keep yourself motivated to stick with your active lifestyle, setting regular goals is important. By taking a look at what you’re working toward every so often, and making sure that those goals are still applicable to your current situation, you can ensure that you stay on track and get the results that you’re looking for.
If you don’t have a goal that you’re currently working towards, we have 10 ideas for you to consider.
Run Your First Full Or Half-Marathon (more…)
Get into these routines, and you’ll reap some serious benefits.
By Kevin Neeld, Fitness Expert
It’s been said that all it takes to be successful is to find someone else who has achieved what you want, and do what they do. Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” In this vein, there is incredible insight to be gained from the habits of elite athletes. While not every man has the tools to compete at a professional level, mirroring the habits of the great athletes will surely help you get in better shape and improve your athletic performance. These are the Top 10: Athlete Habits.
Envision Success (more…)
Lots of muscles don’t make you the picture of health. For one, your fingernails say a lot more.
By Shannon Clark,
As more and more people are starting to take action to improve their health, it’s helpful to have a few standards to which to compare yourself in order to see how you’re doing.
One error many males make is mistaking their “health” to be how they appear on the outside. While a high level of muscle mass definitely does represent a high fitness level, health encompasses much more than that.
In order to feel and function your best, you also need to focus on the body as a whole. The following signs are good guidelines to use to determine where you stand and if there are any areas upon which you need to improve.
Familiarize yourself with the following and periodically self-check to monitor your progress.
You have a resting heart rate of around 70 bpm
The first health check to look at is your resting heart rate. Ideally your resting heart rate should be around 70 beats per minute or lower. If it’s higher than this, take it as a sign it may be time to devote a little more time to your cardiovascular training to make your heart stronger and more efficient.
You have firm pink nails
While you’d never think your fingernails are a sign of good health, they are very telling of your current health condition. You ideally want them to be pink in color, firm to the touch and have a smooth surface.
If you have white spots or a few ripples, it may be time to speak to your doctor, as this could point to diabetes. If your nails are yellow, this can indicate respiratory disease, so take care immediately.
Your urine is the color of a manila folder
While it may be the last thing you want to do, checking the color of your urine after you use the washroom is a great way to tell if you’re hydrated. If your urine is a deep yellow color, you’re not taking in enough clear fluids.
Additionally, if you notice any change in odor or any spots of blood in the urine, this is definitely reason enough to seek out a physician.
You can perform 20 pushups
One great health standard is how many pushups you can perform in a row without rest while maintaining proper form.
Performing 20 straight full pushups, maybe even during a lunchtime workout at the office, is a good benchmark of what a typical male should be able to complete. If you come in at less than this, it might be time to devote a little more effort to your strength-training routine.
You can run a mile in under 15 minutes
To test your cardiovascular fitness on the other hand, try a one-mile run. If it takes you longer than 15 minutes to complete, you’re below average in your fitness level. The faster you can run the mile and the lower your heart rate after running, the better physical conditioning you’re in.
You have bowel movements at the same time daily
In a body that’s healthy and functioning properly, bowel movements should be a very regularl thing, occurring each day at the same time.
If yours only occur periodically or are often too hard or soft, it may be cause for alarm. Check your fiber intake, make a few changes as needed and then reassess the situation before seeking medical advice.
You are able to wake up without an alarm at approximately the same time daily
Staying well rested is very critical to good health, as not only does lack of sleep cause you to feel mentally fatigued during the day, but is a sign you may be at risk of having a stroke, obesity or heart disease.
If you’re well rested, your internal rhythm should be functioning effectively, and you should easily be able to wake up naturally without an alarm at around the same time each morning.
If you can’t remember the last time you woke up without a buzzer ringing in your ear, it may be time to consider calling it a night a few hours earlier. Remember that making up for sleep on the weekends is not an effective strategy to overcome sleep deprivation.
You’re within 10 pounds of your ideal body weight
Your body weight is the next health standard that you must assess if you want to check your overall health level. A great idea is having your BMI assessed, as this is the medical standard that places you either in the underweight, normal weight, overweight or obese categories. Additionally, you should also have a body-fat test taken.
These two together can be much more telling than the BMI alone, which can place more muscular individuals in the overweight category. A healthy male under 40 should have 8-19% body fat and those over 41 should be in the 11-22% range.
After a cardio session, your heart rate returns to normal within 5 minutes
Our next quick and easy assessment of your health is to time how long it takes for your heart rate to return back down to normal after completing a cardiovascular session.
The sooner it springs back down, the better shape you’re in. Ideally, it should return to resting in five minutes or less.
You know the date of the last time you had a full medical
Last but not least, ask yourself if you know when you had your last medical. A full medical is something that far too many men put off for years, and this is one big reason why unexpected health concerns come about.
While it may feel like a nuisance to do and something you dread, it’s a must. If you can’t remember your last date with your doctor, it’s time to schedule one.
So there you have some of the top signs that you’re a healthy guy. If you’re falling short on any of these, it’s time to look at making a few changes to your diet, workout or lifestyle to get yourself in better overall shape.
If you were to walk into just about any gym in America to watch kids warming up before the start of practice, do you know what you’d see? You’d see a bunch of young basketball players heaving up shots from behind the 3-point line. This is the last thing they should be doing! At such a young age, these players aren’t strong enough to shoot the ball from this distance with proper mechanics. What happens is that they develop bad habits that quite often stay with them when they reach an older age. So, if you are in 6th grade or younger, don’t worry about the 3-ball just yet (with few exceptions). Start at a close range, and follow the tips below.
The Perfect Jump Shot
Take a look at the players with the best jumpers in the world, and you’ll see a number of things they have in common with their shot. (more…)
By Bill Phillips and the Editors of Men’s Health
Ask 10 experts for their definition of fitness, and you’ll hear 10 different answers. That’s because how you define the word depends on the type of performance you expect. Some athletes need to develop a particular type of fitness over all others—powerlifters at one extreme, marathoners at another—but most of us are at our best when we achieve balanced fitness. In other words, we’re good at everything a healthy, active man needs to be able to do. (more…)
Want to get serious about health and wellness? Right now is the best time to start. Dr. Mehmet Oz, New York Times best-selling author and host of “The Dr. Oz Show,” reveals his top tips for diet, fitness and more. Even better, some take just a few minutes! Find out how to start transforming your life today…
You don’t have to wait till the New Year to dump bad habits and make healthy changes. You can start today, and it’s easier than you think.
Where to begin? We asked Dr. Mehmet Oz, New York Times best-selling author and host of “The Dr. Oz Show” to share his favorite quick tips for healthy living:
1. Develop a short morning routine. (more…)
Many people have tried to emulate Warren Buffett’s investment style. More may attempt it as they search for the best investing ideas for 2012. But here’s a more attainable goal: Pinch pennies like the Oracle of Omaha. This might turn out to be a New Year’s resolution you can actually keep. And you’ll be richer for it.
When his first child was born, the famously frugal Buffett turned a dresser drawer into a bassinet. For the second one, he borrowed a crib. While in New York signing up clients to invest six-figure sums with him during the 1960s, he reportedly phoned a friend from New York’s Plaza Hotel to bring over a six-pack of Pepsi so he wouldn’t have to pay for room service. He drove a Volkswagen until his wife decided it was bad for his image and upgraded him to a Cadillac. (more…)
by Craig Harper
No Frills Personal Development
It’s become apparent that not everyone connects with, relates to or gains value from the traditional personal development language or paradigm. Or words like paradigm (for that matter). Many of my readers have shared with me that their partner (sister, brother, mother, father, boss) needs to hear these (types of) messages but they seem to have an aversion to anything that smells like ‘motivational speaker’. To be honest, I don’t blame them. Some motivational speakers are a little smelly. (more…)
Steve Jobs’ impact on your life cannot be overestimated. His innovations have likely touched nearly every aspect — computers, movies, music and mobile. As a communications coach, I learned from Jobs that a presentation can, indeed, inspire. For entrepreneurs, Jobs’ greatest legacy is the set of principles that drove his success.
By Meredith Melnick Tuesday, August 16, 2011 |
U.S. fitness guidelines recommend at least 30 minutes of exercise five days a week. But increasingly, evidence suggests that even half that amount can extend significant health benefits.
Only about a third of Americans currently meet the Centers for Disease Control and Prevention’s (CDC) guidelines for physical health, which advise a minimum of 150 minutes of moderate exercise per week, plus additional strength-training.
Now here’s the good news for the rest of us: even just 15 minutes of moderate exercise a day (or 92 minutes per week) was associated with a three-year increase in life expectancy and a 14% reduction in risk of death by any cause, compared with a sedentary lifestyle, according to a new study.
Each additional 15 minutes of daily exercise (up to 100 minutes a day) reduced the risk of death by an additional 4%, the study found, and people who got 30 minutes of activity a day added about four extra years to their life expectancy, compared with their sedentary peers.
The observational study involved more than 400,000 people in Taiwan, who were followed for an average of about eight years. Researchers gave participants a questionnaire asking about their medical history and lifestyle habits, including how much leisure-time physical activity they got. Based on the answers, researchers divided them into activity intensity groups: light (walking), moderate (brisk walking), vigorous (jogging) and very vigorous (running).
People were characterized as inactive if they got less than one hour of exercise per week. Compared with this group, those who got even small amounts of moderate activity daily lived longer.
“The 30-minute-a-day for five or more days a week has been the golden rule for the last 15 years, but now we found even half that amount could be very beneficial,” lead author Dr. Chi-Pang Wen told ABC News. “As we all feel, finding a slot of 15 minutes is much easier than finding a 30-minute slot in most days of the week.”
But that’s no excuse to scrape by with minimum effort. And it’s certainly no reason to scale back if you’re already working out for at least 30 minutes a day. When it comes to exercise, more is better. As anyone who has ever embarked on a new exercise regimen knows, the hardest part is starting; the longer you stick with it, the easier and more enjoyable it becomes. Over time, as you get fitter, your exercise goals will become easier to attain.
The new study had some limitations. For one, the questionnaires involved self-report, which always carries a measure of inaccuracy. The study was also observational, so it’s not clear whether people’s health outcomes could be attributed to factors other than exercise (though the researchers accounted for other factors like smoking, drinking, cholesterol levels, blood pressure and history of disease), or whether it was inactivity that caused poor health or vice versa.
Still, there is no shortage of existing evidence that increasing physical activity leads to all-around improvements in health, mood and well-being. And the new results suggest that even small amounts of moderate exercise — think biking, walking briskly or dancing — may mean significant benefits.
“The knowledge that as little as 15 minutes per day of exercise on most days of the week can substantially reduce an individual’s risk of dying could encourage many more individuals to incorporate a small amount of physical activity into their busy lives,” wrote Dr. Anil Nigam and Dr. Martin Juneau of the Montreal Heart Institute and the University of Montreal in an accompanying editorial in The Lancet, which published the new study online on Aug. 15.
By Maia Szalavitz Wednesday, August 17, 2011 |
Linda Mooney / Getty Images
Don’t stop thinking about tomorrow — if you want to stick to your diet. That’s the conclusion of a new study, which found that upbeat, forward-looking feelings like hopefulness led to better dietary choices, while positive emotions like happiness weren’t necessarily conducive to self-control.
“Past research is a bit conflicting in terms of how positive emotion affects food consumption,” says lead author Kelly Haws, assistant professor of marketing at Texas A&M University. “We found that the more future-focused positive emotions were leading people to consume less.”
Research on unhealthy eating behavior has typically focused on negative emotions like fear, anxiety and hopelessness because people tend to use sweet or salty foods to alleviate distress. However, as anyone who has ever been to a party knows, celebrations of good times and positive feelings are also occasions for indulgence.
Haws and her colleagues wanted to study what types of positive emotions lead to unhealthy behaviors — like letting yourself slip and have “just one” as a reward for being good — and which foster greater restraint.
In the first experiment, 59 college students, most of whom were at a healthy weight, wrote essays aimed at making them feel either happy or hopeful. One group was asked to write about three happy experiences and to revisit the feelings they evoked. The other group wrote about and recalled the feelings associated with three experiences that made them most hopeful about the future.
While they wrote the essays, the students were given M&Ms and raisins to snack on. Both groups ate about the same amount of raisins, but those who were primed to feel happy ate 44% more M&Ms than those who were focused on their hope for the future.
“That’s huge,” says Haws. “You would not expect the effect to be that large.”
Another experiment involving 191 undergrads found that students who generally tended to be more focused on the past were less influenced by the experience of hopefulness when it came to choosing between healthy and unhealthy snacks.
“Most people sort of implicitly understand that negative emotions can lead them to engage in unhealthy behavior,” says Haws. “With positive emotions, there’s not as much awareness about how they can have a negative effect on consumption as well.”
Recognizing this influence may help to counteract it. “A shift in the focus [toward] positive emotions [related to the] future is more conducive to achieving your goals and having more healthy behavior,” Haws says.
The study was published in the Journal of Consumer Research.
Jul 11, 2011
At the start of the new millennium the Dalai Lama apparently issued eighteen rules for living. Since word travels slowly in the digital age these have only just reached me. Here they are.
- Take into account that great love and great achievements involve great risk.
- When you lose, don’t lose the lesson.
- Follow the three Rs:
- Respect for self
- Respect for others
- Responsibility for all your actions.
- Remember that not getting what you want is sometimes a wonderful stroke of luck.
- Learn the rules so you know how to break them properly.
- Don’t let a little dispute injure a great friendship.
- When you realize you’ve made a mistake, take immediate steps to correct it.
- Spend some time alone every day.
- Open your arms to change, but don’t let go of your values.
- Remember that silence is sometimes the best answer.
- Live a good, honourable life. Then when you get older and think back, you’ll be able to enjoy it a second time.
- A loving atmosphere in your home is the foundation for your life.
- In disagreements with loved ones, deal only with the current situation. Don’t bring up the past.
- Share your knowledge. It’s a way to achieve immortality.
- Be gentle with the earth.
- Once a year, go someplace you’ve never been before.
- Remember that the best relationship is one in which your love for each other exceeds your need for each other.
- Judge your success by what you had to give up in order to get it.
Sometimes a girl just doesn’t have the time (or money) to do a two-hour workout, hire a personal chef and devote endless hours to primping. We rounded up fitness pros, makeup mavens and lifestyle experts to spill their personal shortcuts to looking — and feeling — their best. With these beat-the-clock secrets, you’ll feel confident and wonder what to do with all that newfound free time.
HIIT the Gym
Scorch calories with HIIT, high-intensity interval training. The result is a stronger, sculpted you. According to Anthony Nehra, a New York personal trainer and author of TheFitFeed.com, the method focuses on working at a very high-intensity level for a short period of time, then recovering at a low level. Beginners: Aim for a 30-second sprint followed by a two-minute recovery walk.
Find the Right Support
A properly fitting bra will lift breasts, making you instantly appear taller and thinner, says Susan Nethero, owner of Intimacy Boutiques. The right support can also make back fat disappear instantly, since bulges are commonly caused by ill-fitting bras.
Keep Your Perfect Smile
Brush your teeth at least twice a day, floss and use a rubber-tipped gum stimulator to keep stains from building at your gum line, advises Hugh Flax, a dental surgeon. Also avoid stain-makers like blueberries, red wine and coffee.
If you’re trying to lose weight, get healthy, build muscle or excel at a sport, you’ll need SMART goals – Goals that are specific, measurable, attainable, realistic and timely. When you don’t have a specific goal, it’s difficult to keep exercising and to track your progress to see how far you’ve come. Keep in mind that you can have a variety of goals – Losing weight, getting in a certain number of workouts, improving your health or even just making better choices every day. Before you start working out, take a moment and ask yourself these questions:
- What do I want to accomplish with this exercise program?
- Is my goal realistic and attainable?
- Do I know how to reach my goal?
- Do I have a timeline for reaching my goal?
- How will I reward myself when I get there?
For example, is it reasonable to want to lose 50 pounds in 6 months? It’s possible, but may not be reasonable unless you eat well and exercise every single day for the next 6 months. Weight loss is often harder than we think and it’s usually slower as well. Experts recommend that you lose no more than 1-2 pounds per week, but it isn’t likely that you’ll lose 2 pounds every single week and many people find they actually lose about .5 to 1 pound on a good week.
Keep in mind that:
Drawing from some of the most pivotal points in his life, Steve Jobs, chief executive officer and co-founder of Apple Computer and of Pixar Animation Studios, urged graduates to pursue their dreams and see the opportunities in life’s setbacks — including death itself — at the Stanford’s 114th Commencement on June 12, 2005.
We’re over a month into 2011 and it’s about time to check in and see how those New Year’s Resolutions are coming along. Not to single you out, but definitely to call you out, 40% of you have already given up on your resolutions. If you fall into that percentage, don’t despair, chances are you only recently fell off the wagon, and it’s not too late to get back on!
Much has been said, written and studied on the topic of New Year’s Resolutions, with varying advice on how to choose and pursue your goals. Below I’ve bulleted a few key tips that will help you set your goals-if you’re late to the party- and how to stick to them.
- Write your goals down and share them with someone. You will find strength in numbers and encouragement from friends and family who wish to see you succeed.
- Focus on the benefits of meeting your resolutions, this will help you power through the difficult days and moreover help you value the lifestyle changes that accompany the pursuit of your goals.
- Pick one main goal, don’t bombard yourself w/too many. According to Psychology Today, “our storehouse of willpower is a finite resource that gets depleted throughout each day, depending on how often you call upon it to override temptation. That means that setting too many willpower goals at once – like losing weight, spending less, exercising more – is destined to fail… pick just one willpower goal – like exercising in the morning – and focus for six to eight weeks on just that improvement, all other self-regulation behaviors will improve, too.”
- Momma always said there’d be days like this: expect setbacks and persevere! If your goals were easy they would have been accomplished a long time ago.
- Reward yourself for a job well done: don’t hesitate to reward yourself for the little victories. Whether it’s a little treat, time in front of the TV, or a morning to sleep in, rewarding yourself for a job well done will give you energy to keep pursuing your goals.
- Do the best you can: if you fall off track, don’t get frustrated and start blaming yourself, leave yesterday in the past and do the best you can in the present.
If you’ve already dropped off from reaching your goals- pick it back up! If you didn’t set any at all, consider the lifestyle change and benefits you can receive from setting specific, challenging and attainable goals.
As always, the staff here at the MAC are happy to help and answer any questions you may have. Please don’t hesitate to drop by the front desk!
-Maryann Boddy, CPT