The Many Benefits of Pilates and Aerobic Fitness

A fitness craze is steadily sweeping across the globe as people realize the benefits a healthy lifestyle regiment can bring. Combining a well balanced diet with a daily fitness routine can go a long way towards obtaining that healthy regiment. Walking, swimming and tennis are prime examples of activities that can easily be incorporated into a daily routine. Another exceptional exercise option is joining the local gym for workout sessions.

All of these are tremendous examples of ways to get moving and keep the body in shape. Another great option that is growing in popularity is Pilates. This exercise program provides body shape results through a series of easy to follow techniques. Pilates provides a whole body response that can not be matched by other fitness programs. This is achieved through isolation and targeting techniques to tone and strengthen the core.

The composition of the core consists of the main muscles within the body.

From a fundamental standpoint, Pilates combines yoga, swimming and Greek Roman exercise with deep breathing techniques. Workouts can be completed in any position that an exerciser feels comfortable in. In addition to the flexibility in position, Pilates offers wide range of motions through techniques. For these reasons, a Pilates session can be completed on an individual basis or as a group workout. These group workouts can take place in a private home, fitness gym or anywhere else participants desire. Everyone from stay at home moms to celebrities are getting involved in Pilates.

With this trend in full motion, fitness trainers have been hard pressed to come up with new and innovative ways to conduct Pilates fitness workouts. This is where aerobics is introduced to the world of Pilates. In the 1980’s, aerobics was thought of as the best way to get in shape and stay in shape. Movements brought heart rates up and increased body sweat. These elements produced results that were believed to be the most efficient way to exercise. What better way to bring two exercise greats together than to create aerobic fitness and Pilates routines.

On the surface Pilates does not appear to be an aerobic fitness program. Like many other exercise programs, there are a few moments taken at the beginning to warm up the body and get ready for action. After this, aerobic fitness and Pilates moves works the body into a sweat and raise heart rates. This is achieved through upbeat movements that incorporate balls, exercise ropes and other related exercise equipment.

Numerous benefits are produced from engaging in an aerobic fitness Pilates program.

Keeping the body toned and shaped leads to less risk for diabetes, heart disease and strengthens the immune system. The great thing about aerobic fitness and Pilates is that it is an exercise routine than can be followed by virtually anyone. The range of participants goes from children all the way up to senior citizens. The senior citizen group receives extra benefits due to the fact that this type of exercise program maintains body circulation systems. The more aerobic fitness and Pilates one engages in, the quicker a healthy lifestyle regiment will start showing through a healthy body.

[Via http://aerobicnfitness.wordpress.com]

Hey Dad, your baby weight is showing

There’s a definite baby boom going on as evidenced by all the strollers, slings, and Baby Bjorns populating my sidewalks these days. Heck, most of my friends are on their 2nd are 3rd babies right now which isn’t surprising since I’m a billion years old. What I have noticed however, is how BIG dads are getting these days. Is this something I missed or is it normal for new dads and dads- to- be to carry higher than their pregnant spouses? The complaints about baby weight that I usually get are from new mothers who want to lose or moms-to-be who don’t want to gain. Somewhere in there I forgot all about the poor fathers who find themselves too exhausted and stressed out to shave anymore let alone exercise.

Let’s give the guys a break shall we? becoming and being a father is a joyous and incredibly emotional experience for most men too. It also increases every anxiety they will ever have about manhood. They will have to ask themselves : do I know enough to teach my child? am I good at anything that I want to pass on? do I have enough money for my baby’s’ future? will my wife/girlfriend ever forgive me for the pain of childbirth? will she ever let me touch her again? will I still be one of the boys? Of course, moms know that the answer to all those questions is: Eventually.

Men just know that nothing will ever be the same and so they eat and drink sometimes in an effort to regain the old  joie de vivre of the Before Baby days. Truth is, the BB days are long gone and so is the youthful metabolism that hid their dietary sins. In its place is a fountain of the stress hormone cortisol fueled by a lack of sleep due to feedings, burpings, changings, wailings and dwindling savings. Hence the basket ball beneath his t-shirt and the stubble on his chin.We must help them. What does or did your guy do to lose the “daddy weight” ?

Here are some tips to get started:

Hang out with people that encourage your fitness: Yeaaaah, you probably shouldn’t listen when your friend tells you that pizza is a food group. You’re not ten anymore.

Treat fitness like work appointments: Put it in the schedule and keep the appointment. Could you skip a work meeting “just because”? then don’t blow off your workouts either

Do it early when you still have the energy: Take the baby for a run in the stroller while mommy sleeps ( you’re welcome, ladies) or better yet WITH mommy, ride the bike while watching the morning news but don’t postpone it until you’re too tired to move or it won’t happen.

Improve your court/field/rink skills for when your kid needs a coach: Join an intramural team and anticipate how proud you’ll feel when s/he says wow, teach me THAT Daddy!”

Remember, your health is your wealth: Plan on being a burden on your family in your old age or plan on walking someone down the aisle or on a family trek? it isn’t rocket science that prevention is the best medicine.

[Via http://fabulouslyhealthy.wordpress.com]

Eating Healthy Day 21: Ode to Breakfast

Good morning!

As I said a few days ago, breakfast has become more and more important to me every day. I love it. I love sitting down to take pictures of it and eat it. I don’t mind getting up early when I think of what I can eat. Weird? Probably. Don’t care. Don’t knock it till you try it.

Oatmeeeeeeeeeal

In the mix,

• Oats: just enough to cover the bottom middle of the bowl
• Plain yogurt
• TJ’s almond butter: I always get unsalted almond butter, but I accidentally got salted. Fail.
• Trader Joe’s strawberry spread
• dried cranberries
• Ground flax
• Cinnamon

Yes.

Pictures are stupid sometimes.

K. For lunch, I had leftovers from this deliciousness.

Kidney Bean Spaghetti

And, as I posted earlier, Cafe Med was for dinner with good friends. )

[Via http://healthyteacher.wordpress.com]

Walkers Celebrate!

Today at 2:00 p.m., our community of walkers will come to Caffe Sportivo to celebrate their accomplishments. They have been on a “virtual” walk to New York City since last February. We had 4 people make it to NYC and many others had a good showing making it through multiple states.

We’ll be celebrating until 4:00 p.m. All walkers will have a chance of winning great prizes. Come celebrate with them if you have the time!

[Via http://caffesportivo.wordpress.com]

Training & Diet Week 3 Day 4 & 5

One of my Thai chicken curries

Thursday

I ate two Dan Bing wraps, each with an egg, some cheese and tomatoes. Pretty healthy and it tasted pretty good as well.

I made some spicy pork that I had with some rice.

Friday

I started out the day with a milk tea and a banana smoothie. Before I left for work, I had a big green salad, with some leftover spicy pork and two eggs. It was pretty good.

When I came home at around 8PM, I made a green Thai chicken curry. I ate that with a bit of rice. I had some strawberry drinkable yogurt and an apple to finish the day.

[Via http://range.wordpress.com]

Custom made workout program for you!

I get queit alot of emails from girls who want me to help them with training programs that only suits them

and I really want to help,but I don’t have that time so I can help everyone with it, so therfore

I am offering custom made workout program that suit you and your bodytype where I show exactly what and which

exercise you will do, how many times a week,reps and sets,when it is time to change your workout and put together

another workout routine for the next workout,and also I will write how many calories you must eat and if you need

to do more cardio or less, if your body needs higher or lower reps etc,and what types of food you should eat

(OBS I do not do meal plans in this program,ONLY show what kind of food is best for you and your bodytype)

This workout program is for 4 month,and then you can continue with it from “circle one”,I just help you to get right

in the beginning, cuz it is most important to take this first time seriously in the workout,cuz you have the most potential to grow faster in the beginning if you are doing it right in the first 1 year

If you buy this custom made program, you can contact me anytime during this time if/when you need help and I will help you with your question about it!

For 28 USD you will get a 4 month custom made workout that suit you and your goals

If youare  interested in a custom made workout program, please contact me at : fitandfun@live.se

and we will discuss more about it,what goal you have,if you have trained before,and if,what have you trained

and I need to know your age,hight and weight,and if it is possible, a picture of you(I wont show it to anyone!)

so it will be easier for me to see how you look like

Thanks

xoxo

Lollo

[Via http://buttgirl77onlineshop.wordpress.com]

St Patty's Delight: Eating Healthy Day 19

After exercising hard on Monday (cycling was almost the end of me) and intense yoga yesterday (we did advanced class, and I’m still in pain), I decided to chill today. Well, actually my body decided. I thought I would go to the gym around 5 today. But, during the last portion of my day, I wasn’t feeling fantastic. I went home right after school and settled in to chat with the hubs for a second and take a nap. My cat nap turned from what I had planned to be half an hour to three hours. Woops. It felt good though, and I’m still tired tonight.

This morning, after eating Taco Tuesday, I was parched. I don’t take in very much salt these days, and that food left my mouth incredibly dry. I had 7 bottles of water between last night after everyone left and 5pm today. That’s a lot for me.

What better way to start St. Patrick’s Day than with a green monster? There is no better way. Don’t try to think of one.

green monster for st patty's

Lunch was my left overs from the yummy salmon patties with zucchini, brown rice, and carrots.

Dinner was at Bible Study. JerBear made us some corn beef hash with cabbage and potatoes. Amazing. The most tender meat ever.

The spread

Your mouth should water

Chris made green cupcakes!

Jerbear iced one for me to take a picture of

My plate

I hate half an uniced cupcake. It was delish and festive.

Yes, I have writing on my hand. I need to remember things. I can hear my mother telling me not to do that in my head right now.

The Baker

The ladies in green

JerBear!

Amanda

Morgan and Aurora

And, speaking of Aurora, she hasn’t had a coke in a week! Yay! I gave her my soda speech a few weeks ago, so when she told me, I was soooooooooo excited! She’s also been walking at work. Aurora gets a round of applause! And, she told me she’d never do it:)

This is our celebration picture:))

I have a circle ghost on my face

St. Patty’s Day was mellow but good. Beth Moore was wonderful, as always. Now, I’m ready to shower and go to bed. I need to make my lunch, but I don’t know if I’m going to have time tonight. Sheesh! This daylight time change really screwed me up. I just can’t get back on track for some reason. Now, it’s almost midnight, and I have to get up at 5. Perfect. At least I got a nap in!

My husband is reading me an article about new cop cars. I seemed disinterested and he told me was mad because he has to listen to my food jargon, but I wasn’t listening intently to him. He’s gotta a point. I better go.

[Via http://healthyteacher.wordpress.com]

Work out goals I can keep

After traveling the world, I had lost a lot of muscle mass. I was weak, and I was at my heaviest. When I was traveling, my weight didn’t bother me, but it was hard coming home and hearing all the whispers about how everyone thought I would loose weight and not gain weight. How could I explain that I didn’t overeat, but that trading my health food diet with a high carb diet that cost less than 2$ a day was going to have consequences. You should try eating rice and coca cola for a year and see how that goes for you. I came home with just 2 outfits that had holes in them, and when I went shopping I sat in the old navy dressing room, and cried. Nothing fit.

When I first started working out, I felt like I didn’t belong at the gym. I felt like a gym poser. I would have my sisters inspect my shorts and t-shirts to ask if I looked like I could fit in at the gym without looking like I was trying to hard. Doing the elliptical at a low resistance (1 or 2) for just a half hour felt like running a marathon. Just five minutes on the stair master at a super slow speed, made me feel like I was gonna pass out. I met with a trainer for my gym orientation, and he asked me what my gym goals were. I told him I just wanted to move my body. He thought that was a ridiculous goal, and instead replaced my goal with things like loose x # of pounds/ fat/ inches. His goal made me frustrated because it wasn’t something that I felt like I could really master without failing at over and over. So I rejected the trainers plan and came up with my own goal. I will move my body for at least an hour 4 times a week. I even allowed my self flexibility with this goal like I could just work out a half hour, and do the other half hour another day. This was a goal I could keep, and week after week I felt proud of myself because I was succeeding every week. If I didn’t want to do cardio, I didn’t, I did light weights. If I was tired, I did yoga. If I felt good, then I pushed myself. The point, I was moving.

I naturally got better, and now I work out at least five days a week sometimes multiple times a day just because I like it. And I slowly lost weight/ inches without ever stepping on the scale or trying.

Find a workout goal that you can keep and succeed at. It doesn’t have to have anything to do with the scale!

Just move your body to be healthy, you would be surprised how much joy this can bring you!

[Via http://elizabethuhles.wordpress.com]

IHRSA

What a weekend. The IHRSA convention in San Diego was the equivalent as Christmas for a 10-year-old. Everything from 150 pound dumbbells, to  multi axis stationary bikes. My original plan was to only get information and fliers from the booths I would be interested in because I did not want to carry a bag heavier than me, but I had to move to plan-B as soon as I saw the plethora of booths. I wanted to get as many samples, information, and ideas as possible. First, the X-Force had a creative new concept to add 40% of the lifting weight during the concentric phase of the lift. I do not know the price ranges on the machines but they did not look cheap in the slightest. Also, a rotating wall climbing machine was something that I wish every gym had. The pegs that went into the wall could be placed anywhere making the climb easy for beginners or impossible for people who have been climbing for years. Not only were the machines impressive, but the samples were extraordinarily amazing. Met-Rx by far was the hands down winner for the best tasting and largest variety of pre/post workout foods. Everything worth knowing about the fitness world was at the conference and I realized how little I know about the industry and how much I need to learn. Although the conference seemed a little overwhelming with the various methods ranging from weight loss, general fitness, group exercise, and power lifting I know exactly the path I want to pave for myself as soon as I graduate.

[Via http://bosufitness3.wordpress.com]

Damn Right It's A Beautiful Day

36,500 days in your life, if you live to 100 years of age. When you think about the sum of that number, it’s not a lot. Putting it into financial terms, you could buy a decent car or truck for that much, it’s a down payment on a house (albeit a small down payment), it could pay for a year of college at a higher end university.

Yet, with this limited time, we spend most of it allowing the challenges we each face daily to override the beauty that this life offers. All too frequently we ignore, or fail to notice, the sheer simplicity of the birds singing, the blooms on the trees, shrubs, and flowers, the purity of a child’s laugh, the unconditional love our pets bestow upon us, and the love from those closest to us. Each day we are given a precious gift of waking up in the morning and deciding what your path will be that day.

People have told me that it’s impossible for one person to change the world, but I’m taking a page from Alice in ‘Alice in Wonderland,’ and attempting to accomplish the impossible. Together or singularly, we can change the world, one small act at a time, as each positive act is like a ripple; it grows bigger and bigger, creating a wave. I’ve said this a million times and I realize I’m like a broken record (I, myself, have trouble following my own advice, by the way), but I’m going to keep reminding everyone (myself included) until each person in this beautiful world realizes what we’ve got before it’s gone.

As you wake up tomorrow morning, I encourage you to find the beauty that greets you, even if it’s liquid sunshine (for hose of you not privileged enough to live in Seattle, liquid sunshine is my term for rain), because as The Eels once said in their song ‘Mr. E‘s Beautiful Blues‘, ‘Goddamn right it’s a beautiful day, ahah…’

The Love of My Life

[Via http://tarasdismalnitch.wordpress.com]

Apart from the walking...

This has been the most boring day of my life I think. I just can’t get motivated to do any of the things I want to do. I honestly don’t even want to write this blog post. I’ve spent hours and hours of today reading the internet. I did apply for about five or six jobs but mostly that was a wash too. There wasn’t anything I was thrilled about and nothing was really posted that was new. I can’t think of any non-entertainment side jobs that I haven’t applied to already. I had wanted to bake Irish Soda Bread today but didn’t buy baking soda. Duh. I thought I had some for some reason. Then I was going to develop pictures but the idea of mixing the chemicals and then going through the process seemed like too much to do (even though I had nothing but time). I drank a bunch of Diet Pepsi Max (with Lime ugh) to pep me up but all it did was make me tired. I talked on the phone with my Dad for a spell and that was fun but then he had to go. I fed the animals and they liked that so that was good. I fed myself which was good but I’m still hungry and am too lazy to make anything. I should really shower but I don’t feel like doing that just yet.

What it all boils down to is that I’m just a whiner, plain and simple. I DID do a lot today and I DON’T have anything to whine about because in actuality, all I did was have a day off. Wah.

Here are two pictures that I ripped off my Mom’s Facebook page of my parents, sister and her boyfriend at my sister’s best friend Jessica’s wedding. Christine (ma sister) was the Maid of Honor. I thought everyone looked pretty and so here they are without further adieu:

Dad and Mom at Jessica's Wedding

Christine and Matt at Jessica's Wedding

Natch, we couldn’t make it to the wedding because it happened in New Jersey and here we are in California. They’ll just have to do it again next time we’re in town. No big I’m sure.

Man I think I’m going to cut this short (too late) before I kill us all with boredom.

[Via http://buberella.com]

Smoothology 101. Making the Best Smoothies Ever

Boost your brain, burn fat, and help your heart in less than a minute: just mix up a smoothie and drink. Here are some of the best ingredients to ensure that your smoothie is healthy and deliciously addictive.

Peanut Butter



It’s likely that the only creature in nature that doesn’t like Peanut Butter is the fish. Packed with protein, manganese, and niacin, peanuts can help stave off heart disease and, when eaten in moderation, promote weight loss. A spoonful of Peanut butter in your blender offers great mouth-feel due to the fat that content. This can be particularly important when making smoothies without a dairy base like milk, whey or yogurt.

Low- Fat or Fat-Free Milk



With this ingredient you get all of the calcium and little to none of the fat. Milk is filling and is perfect when you want to drink your smoothie as a meal replacement.

Blueberries

The huge amounts of antioxidants, such as anthocyanins, in blueberries have been shown to slow brain decline and reverse memory loss. They’re good for nearly any smoothie, though their subtle flavor can all but vanish in smoothies that are loaded with ingredients. They really tend to shine in tropical, water-based smoothies.

Low-Fat Vanilla Yogurt

A cache of calcium and digestion-aiding probiotics in every scoop. From a purely aesthetic standpoint, yogurt gives a smooth, creamy texture to any smoothie, particularly those that contain a whey or supplement powder.

Raspberries

An antioxidant powerhouse bursting with fiber, manganese, and vitamin C, these berries will keep your heart and brain in top shape.

Fat-Free Chocolate Frozen Yogurt or Cocoa Powder

Calcium, phosphorus, and none of the guilt, this about sums it up about chocolate. Chocolate is also chock full of antioxidants. We seem to be learning more everyday about the healthy benefits of the cocoa bean.

Pineapple-Orange Juice

OJ has vitamin C, and pineapples contain bromelain, a cancer-inhibiting, inflammation-reducing enzyme.

Cherries

In addition to their vitamin C and fiber content, cherries have been linked to reducing arthritis pain.

Bananas

Heavy on potassium, fiber, and vitamin B6, bananas do wonders for your heart and provide good carbs to keep you full and energized.

Whey Protein

Its essential amino acids help pack on the muscle (which burns fat)—making whey the best friend of athletes and gym rats. with a sufficient amount of whey in your system following an intense resistance workout, you’ll be burning fat in your sleep.

Frozen Mangoes

To their stock of vitamins A and C, mangoes add a healthy dose of beta-carotene, which helps prevent cancer and promotes healthy skin.

The Shakeology Factor

Shakeology is quite simply the mother of all smoothies and shakes and here’s why; With 70+ all naturall ingredients from all over the world, Shakeology has the nutritional equivalent of all of the above ingredients and much more! This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. Shakeology can help you:

1. Lose Weight

2. Feel Energized

3. Improve Digestion and Regularity

4. Lower Cholesterol

And it tastes delicious, too!

What It Does

In an independent 90-day study, participants replaced one meal a day with Shakeology ® and exercised regularly.

Here’s what they told us:

“I felt full and didn’t struggle with hunger.”

“I felt a better sustained energy throughout the day.”

“I have tons of energy. I feel so healthy!”

“I replaced all my vitamin supplements. I felt healthy and energized.”

“I was able to think more clearly and stay focused.”

“I have more energy, less cravings, more endurance, and feel more youthful.”

“Shakeology reduced my appetite and increased my energy so that I could accomplish more things throughout the day.”

“I have tried a lot of protein shakes and meal-replacement-type drinks, and Shakeology is the best tasting of them all. I mix it with a bit of soy milk and ice, and it tastes like an ice cream shake!”

Here’s what the doctor who ran the study observed about the participants:

They reduced oxidative stress, a risk factor for degenerative diseases, by as much as 90%.

They lowered their total cholesterol levels by an average of 30% and their “bad” cholesterol levels by an average of 38%.

They reduced their cardiovascular risk factors by an average of 24%.

How It Works*

This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today’s highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.

For more information on Shakeology, Visit us at shakeology.com/gethealth.

Happy Blending! ~TGHN

[Via http://tghn.wordpress.com]