The back of your arms or your triceps can be tough to tone. I really like this extension because of the over the head angle.  Using the tube or band allows you to control the tension and your range of motion. This exercise can be challenging if you have limited flexibility in your shoulders, so make sure you are ready for it. Always use good exercise technique and form! CLICK HERE for all the details on the Triceps Overhead Extension!

Be Fit, Be Healthy, Be Happy!  Tanya

Remember an exercise by itself is just a single exercise!
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by: Dr. Lauren Schofield
Advanced Chiropractic Wellness Center

Do you steer clear of the weight room at your gym and instead head for the yoga, spin or cardio areas?  Even if you exercise regularly, you are missing out.  According to author and trainer Joan Pagano there are an estimated 83% of women who do not lift weights.  I was amazed at this statistic mostly because of all the studies proving the benefits of weight bearing exercises, that woman should know better!

A study published in the Journal of Strength & Conditioning Research showed that pumping iron two times a week can decrease back pain by 18 percent after 16 weeks, and by 42 percent if you’re strength training four times a week.  More research has found that just thirty minutes of strength training two to three times a week can improve cholesterol and blood pressure numbers, increase bone density and speed fat loss.  In fact, the average adult can lose about 4 pounds of fat and add about 3 pounds of muscle lifting weights over a 10-week period!

To inspire you to venture past the treadmills and into the weight room, here are 5 reasons to start lifting.

Number One:  To build strength, muscles need to be challenged to their max.  “Although using only your body weight can be challenging when you first start doing yoga, your muscles quickly adapt, so the benefits diminish over time,” Pagano says.  When you lift weights you can isolate muscles and you also continually tax them, gaining strength by gradually increasing the amount of weight you lift.

Number Two: Strength training revs your metabolism.  Metabolism is the rate at which your body burns energy (calories) to function.  Whether you are sleeping, eating or exercising your body uses calories.  If you have a higher metabolism, you will burn more calories without even trying.  The secret to a robust metabolism is building lean muscle.  So start weight training!

Number Three:  Weight training makes you more flexible.  Yes that’s right.  Yoga and stretching are not the only ways to increase flexibility.  “As you lift a weight, your muscle contracts; and as you lower the weight over the full range, your muscle stretches, which is where you get the flexibility benefits,” says Jim Whitehead, Ed.D., associate professor of physical education, exercise science and wellness at the University of North Dakota.  Why flexibility is important is the more range of motion in your joints you have the less chance your joint will stiffen with age.

Number Four:  Weightlifting can maintain bone mass……. maybe more than calcium.  Since women can lose up to 20% of their bone density in the 5-7 years after menopause, boosting bone strength is crucial.  When your muscles contract, they shorten and pull on your bones, which stimulates bone growth.  Research at the University of Arizona proved that women who strength trained increased bone density by 2% over those women who did not weight train.

Number Five: You will build strength that will help prevent common aches and pains.  Sitting at a computer, lifting grocery bags and all the other everyday activities can throw your body out of whack.  Yet the stronger you are, the less chance you have of injuring yourself while performing these daily tasks.  If you are not strong, your body is continually challenged in a way it is not able to handle, which is when injury occurs.

There are so many good reasons why weight training should be a part of your overall healthcare dynamic.  Hopefully these five alone were enough to motivate you to start weight training today.

Excellent information – thanks so much Dr. Lauren!

Be Fit, Be Healthy, Be Happy! ~ Tanya

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1 lemon, juiced
1/4 c. extra-virgin olive oil
1/4 t. salt
1/8 t. pepper
1 t. Dijon mustard
2 t. honey
1 clove    garlic, finely minces
1/4 small red onion, thinly sliced
4 small zucchini
2 oz. goat cheese

In a small bowl, whisk together the lemon juice, salt, pepper, Dijon mustard, honey and garlic.  Continue to whisk while drizzling in the olive oil.  Set aside.

Remove the top and bottom of the zucchini.  Using a vegetable peeler, “shave” the zucchini into long thin strips.  Place them in a large bowl and add the red onion.  Add some of the dressing to the bowl and toss to coat.  Continue to add the dressing to the zucchini in small amounts.  It should just coat the vegetables and not overpower them.

Divide the salad among four plates.  Top with some crumbled goat cheese.  Serve immediately for best results.

Thanks Chef Step!

Be Fit, Be Healthy, Be Happy! Tanya

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© 2010 Stephanie Krzywanski, The Comfort Gourmet
215-485-7314, chefsteph@yourcomfortgourmet.com, www.yourcomfortgourmet.com

The American Heart Association (AHA) recommends a minimum of 30 minutes of exercise at least 5 days per week. If you are new to exercise that may seem like a lot; but here is the good thing, even if you divide that time up into smaller chunks or segments you will still get the same benefit. Also, the AHA defines physical activity as anything that makes you move your body and burn calories. One of my favorite sayings is “The more you move – the more calories you will burn – the better you will feel!” Here are four easy ways to burn more calories throughout your day!

STAND UP
Studies show that when you are standing up you are burning 50% more calories than you are when you are sitting down! Stand up when you’re on the phone, reading the mail or newspaper, waiting for meetings or appointments, preparing dinner; you get the idea – it is that simple.

WALK MORE
We are becoming a sedentary population, walk as much as possible. Invest in a pedometer and aim for 10,000 steps or 5 miles per day. Use these tips to add steps into your day!

• When running errands park in 1 central location and walk to each different store
• Go for a brisk walk on your lunch break
• At the office, use the rest rooms on a different floor
• Park in the back of the parking lot
• Volunteer to walk dogs at your local SPCA or animal shelter

TAKE THE STEPS
Another easy way to burn more calories is to always take the steps instead of an elevator or escalator! If you can go up & down a flight of steps 10 extra times in one day you can burn approximately 50 more calories.

MOVE DURING TV COMMERCIALS
This is one of my favorite ways to burn more calories; when you are watching television instead of getting a snack during TV commercials do jumping jacks, squats, crunches, lunges or even just march in place. You will be amazed at how many more calories you can burn!

Be Fit, Be Healthy, Be Happy! ~ Tanya

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I love exercises that work my abdominal muscles but don’t involve crunches! Don’t get me wrong crunches are good exercises but I like to change it up as often as possible. The Reverse Twists are a great way to tone & sculpt your abs from a seated position. These are challenging, be sure to keep your abdominals contracted during the entire movement. If you are a beginner, make it easier by performing the exercise without the medicine ball. Remember to use good exercise technique and form! CLICK HERE for all the details on the Reverse Twists with a Medicine Ball!

Be Fit, Be Healthy, Be Happy!  Tanya

Do it for Yourself! Get Started Today!

In my newsletter this week, I expressed why you need to keep a food and activity journal.

Today, I’m expanding that idea a little more and showing you how to do it the “write” way.

Keeping a food and activity journal has several benefits. One of the greatest benefits comes in helping you to lose more weight and keep it from coming back.
Here are some other benefits:

Tracks Your Progress: You can instantly access your starting point. You can also track your successes and challenges; and later go back through the circumstances that moved you to stay on the program or temporarily get sidetracked.

Reduces Stress: Writing is therapeutic. You can use your journal to express what you are feeling each time you eat something whether good or bad. The act of writing it down allows you to process the situation better and also get it out in the open so you are better able to deal with it.

Keeps You Focused: The very routine or habit of writing down your food intake and daily workout activities means that you are making time for you. When you set aside “me time,” you are saying to yourself that you are worthy of this process of making yourself better.

Gets You Organized: In order for your weight loss program to be successful, you have to be committed to following the plan. To follow the plan, you must prepare ahead of time and consistently do the right thing over and over. Keeping track of all this in your journal gives you a sense of accomplishment that you are doing all that you can to be successful.

You Gain a Better Understanding of Self: Whether or not you re-read your journal, you gain benefits from just writing down your story and your thoughts. Through your writing, your experience becomes alive and real and you begin to gain a better understanding of how you are changing your own life, one day at a time.

Now that you know why you need to keep a journal, here are some suggestions on how to do it and what to use:

•  Register for the Online Weight Loss Tracker, its free. Click here to get started.
•  Create a scrapbook: Use your imagination to express your feelings through images, graphics and other positive symbols.
•  Use a composition or loose leaf notebook
•  Create a spreadsheet in Microsoft Excel or some other software

Whichever way you choose, don’t hesitate, just do it.

Awesome information from my friend Carol Dunlop – Thanks!

Be Fit, Be Healthy, Be Happy! ~ Tanya

Meet Carol:

Carol started her body sculpting business to help women create the body they yearned for by developing individualized training programs and encouraging good nutrition habits. Carol uses her passion for fitness to motivate her clients to accomplish their fitness goals and maintain a positive self image.

Carol is certified through FiTour as a Personal Trainer and through the American Red Cross as a CPR, AED and First Aid Instructor. She has competed and placed in several Fitness America and National Bodybuilding competitions. She hosts the Fit4Life Radio show which airs weekly on Tuesdays at 1:00pm EST and also serves as a fitness mentor on www.totaleefitradio.com, which was created by 8-Time Mr. Olympia Lee Haney. Carol is the “Weight Loss Expert” for www.nursetogether.com and blogger for www.dietsinreview.com and also provides content for www.shapefit.com.

Discover how you can look and feel amazing, get in shape, stay active and start living a healthy life by downloading my “Say No to Yo-Yo Dieting Gift Pack” right now by logging on to www.optimumbodysculpting.com

I’m an Internal Medicine physician who has been helping patients with laser hair removal procedures for the past four years. Today, while talking to my Office Manager, I asked, “Why in the world wouldn’t everyone get laser hair removal done? It’s so easy and cost efficient.” Her answer surprised me a bit. She said, “I think people are still hesitant because they’re not aware of the actual benefits, and quite frankly, they’re still a little scared by the term ‘laser.’” So, I thought this would be a good time to have some straight talk about the benefits of laser hair removal and to put any fears to rest about the safety and efficacy of the procedure.

To start, I can’t begin to tell you how liberating it is to start each day without having to think about or having to perform the ritual of shaving. Pre-laser hair removal days, I recall getting dressed in the morning—especially during warmer weather months and thinking, “Ugghh, did I shave my under arms and legs? Can I wear that sleeveless shirt, or do I have to undress and shave in order to do so?” Another classic is any situation involving a bathing suit; “Should I forego taking the shorts off because I didn’t shave properly?” and “Oh no, am I’m all bumpy and red from shaving yet again?” I kid you not—it is the most liberating feeling to be rid of unwanted hair for good and to not have to think about a razor.

Men–if you work out and want to have a hair-free chest, back and shoulders, then laser hair removal is a must.  As long as the hair is medium to dark brown or black, you can get rid of embarrassing hair for good.  Excess hair can cause excess sweat–which in turn can promote clogged pores and acne.  Get rid of the hair and be done with it.

Generally it takes about five to six treatments to permanently reduce hair in any particular area, but once you do, the area is smooth and stubble-free for good! No folliculitis (irritated bumps caused by in-grown hairs or blocked pores), no prickly feeling—only smooth and hair-free skin. Unlike waxing, you don’t have to return to the salon every three weeks to have the whole process repeated. Once you get through the treatment process, the hair is permanently reduced.

Those seeking treatment due to ingrown hairs and chronic razor burn typically see complete resolution by the end of an eight-session regimen spaced six weeks apart.

If you’re interested in laser hair removal, talk to your physician or dermatologist about the risks and rewards. Look for a trained, professional clinician to perform the procedure and ask about the laser technology that will be used. Lighter skin types are generally treated with an Alexandrite laser (755 nm) while darker skin types are treated with Nd:YAG (1064 nm). The Cynosure Elite laser is FDA cleared for laser hair removal in all skin types and offers clinicians the option of choosing between the two wavelengths and varying power settings to customize the treatment even further. It’s safe and affordable.

Now is the perfect time to start Laser Hair Removal since you will need to keep the area protected from sun exposure throughout the treatment process. Be bold—dare to go bare. You’ll be thrilled with the results.

For more information:
Call 610-436-1584 or visit www.AgelessHealthOnline.com

Small over looked details can truly sabotage your fitness efforts! You know the importance of fitness and exercise, you hit the gym on a regular basis, you eat healthy but still you are not quite feeling and seeing the results you would like. Instead of giving up; simply avoid these 5 little pitfalls that can really derail your efforts!

1. Doing too much cardio

Cardio exercise is important to increase endurance and improve cardiovascular health, but it is the combination of strength training along with cardio that will give you the best results. Think of it this way, when you are on a treadmill, elliptical or riding a bike you are burning extra calories when you stop exercising that additional calorie burn stops as well. When you are strength training, the additional calories burned can last a couple hours or more depending on how hard you are working.

2. Making the gym a social event

How hard are you actually exercising? It is always a good idea to have an exercise buddy for motivation but when gym time becomes more social your fitness results will suffer. Time to work harder and up the intensity if:

• It is easy to chat or read when you are doing cardio
• You are not out of breath and your heart rate does not go up
• You haven’t changed up your fitness routine in months
• You don’t need a shower after a workout

3. Using the wrong exercise protocol

Do you want to lose weight or tighten, tone and sculpt your muscles or get strong? In order to accomplish each one of these specific goals you need to follow a distinct exercise protocol. For example; to lose weight, along with your cardio exercise you need to incorporate a strength training routine that includes this protocol; a full body fitness routine at least 2 non consecutive days per week using light to medium weights with 12 to 20 reps and 2 to 3 sets of each exercise.

4. After workout treats

Be careful if you reward your self with a treat for working out, you can always ‘over eat’ the calories that you burned during your workout. For the average exerciser, experts recommend a healthy snack of about 100 to 200 calories that includes protein and carbohydrates; “Men’s Fitness” suggests a 2 to 1 ratio of carbs to protein. A good example is an apple with 1 tbsp of peanut butter or low fat yogurt with granola.

5. Exercising in the wrong order

No matter what kind of exercise you are doing, you should always warm up for at least 8 to 10 minutes. After a warm up strength training comes first because you always want your body the freshest and strongest when lifting weights. Cardio should always follow strength training because it is tiring and wears you out. Last should be flexibility, yoga or Pilates because they stretch out your muscles. Remember to always end your workouts with an easy stretch routine and a cool down! Use as many different types of exercises as you can in your workouts, but remember the proper order so you get the best benefit!  Strength Training – Cardio – Flexibility!

Be Fit, Be Healthy, Be Happy!  ~Tanya

Real Workouts, Real Results for Real People
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Let’s take a favorite classic comfort food, “The Grilled Cheese”, and switch it up a bit.

For each sandwich:

 2 slices of whole grain bread
3-4 slices fresh tomato
4 slices of Fresh Mozzarella Cheese
Olive Oil
4 Fresh Basil Leaves
Salt and Pepper to taste

Heat a griddle or frying pan.  As the griddle is heating, brush one side of each slice of bread with olive oil.  Lay one slice of bread on griddle olive oil side down on pan.  Add two slices of fresh mozzarella cheese on top of the bread.  Layer the tomato slices and fresh basil leaves, sprinkling with salt and pepper to taste.  Add the remaining cheese slices, and top with the second slice of bread (olive oil side up).  Cover the sandwich with a small lid, steaming the cheese.  As the bottom (pan side) becomes golden brown, carefully flip the sandwich to brown the other side, still covering with a lid.  When golden brown on each side, remove from pan and cut in half or into triangles.

Thanks to Cynthia for another fabulous recipe! Check out GochYa Cooking for more information and to order Cynthia’s cookbook, “MaMa Mia Cucina!”

Be Fit, Be Healthy, Be Happy! ~ Tanya

Real Workouts, Real Results for Real People
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To get toned, sculpted abdominal muscles it’s not only important to do your cardio and eat healthy but also to work all the muscles in your abdominal area including your obliques or the sides of your waist! The medicine ball push throughs are a great alternative to the standard oblique crunch. Make them easier by starting out with no weight, always keep your abs contracted and be sure to exhale on the up movement! For great results do 10 to 20 reps in between each exercise during your next few workouts! Remember to always use good exercise technique and form!  CLICK HERE for all the details on the Oblique Push Throughs!

Be Fit, Be Healthy,  Be Happy!  Tanya

Real Workouts, Real Results for Real People
Check out GetinShapeforFREE.net