Weight Loss

Do you have a plan? Do you go to the mall for gifts without knowing who is on your list? Do you wrap presents without having all your supplies first? Do you celebrate at your in-laws unexpectedly? Probably not. Just as you need some sort of plan for all of these things, you need a plan to keep you from over indulging in food and drinks. Here are some reminders to help keep you from going over board this holiday season: - grab a child’s plate to load up instead of an oversized adult plate. - Drink a large glass of water before dinner to feel full. - Use portion control! 5-6 oz of turkey is enough. - Choose a variety of food groups but most of your plate should contain vegetables and salad. - Don’t sit on the couch after your meal. Get up, move...

There are many exercises you can do at home with minimal or even no equipment. Here are a few examples you can do on your ottoman or bench, kitchen chair and couch. This is a side plank with a leg lift. You will be using your obliques to hold you up. While in the side plank, lift and lower your top leg. If this move is too difficult you can lower your knee to the ground and perform the move from that position. Try to do it for 30 seconds on each side and repeat. The tricep dip can be done on any sturdy chair or the steps. The closer you bring your feet to the chair the less difficult the move will be. Try to get 20 of these done or do it for 30 seconds right after you do your side planks! This picture shows hip bridges. You place your feet on the edge...

The most fattening time of the year is upon us.  Holiday parties, festivities, treats at work, and lots of food!  How are you going to fit into your jeans in January?  You have to give yourself a pep talk now so you can prepare yourself mentally to be strong enough to resist too many of the sabotaging foods.  Remind yourself of all the wonderful reasons you want to be healthy throughout the season and in years to come.  Imagine yourself in February putting on the belt that still fits perfectly.  Remember the feeling you have when you are at your best.  Come up with a thought or activity that will help you when you are tempted to make a poor choice.  You can enjoy all of the festivities but keep in mind what you are putting into your mouth.  Drink...

You don’t have to exercise all at once to burn calories during the day.  Try getting your heart rate up, with some jumping jacks or push-ups leaning on the counter-top, while you’re waiting for the microwave.  Try doing lunges while you are running the vacuum.  Do 10 calf raises on each step as you go upstairs!  Bring in the grocery bags one at a time.  Do 10 or 12 squats before you actually sit in the chair.  Be creative. Burning 30 extra calories 10 times throughout the day is the same as burning 300 calories during a 30-40 minute workout.  So there are no excuses for not having time to workout!  Remember this tip as the holiday parties draw near.  It is so easy to take in an extra 100 calories but don’t forget to burn it off. ...

There is so much information going around about what food is good for you, what food is bad for you, what foods you should never eat, what foods you can eat to lose weight faster, and so on. It doesn’t hurt to listen or read about these foods but in the end you have to do what is best for your body and mind. Pay attention to how you feel when you eat too much sugar.  Are you so hungry shortly after a sugary meal that is causes you to eat more than you should?  Save the sugary treats for exactly that, a treat. Refrain from treating yourself daily to where it becomes a habit for your body to want that sugar. Save the sugar for very special occassions and try to pair it with something healthy. Be prepared with a healthy meal/snack shortly after to keep...

Ten life-extending strategies from guys who’ve given the Grim Reaper the slip John Hastings, Men’s Health http://health.msn.com/mens-health/articlepage.aspx?cp-documentid=100280539