Benefits Of Being Fit
Nervous System~Helps Stress, anxiety, boredom, and simple depression is reduced. Also, you sleep more sound.
Brain~Concentration and alertness is improved
Skin~Fitness promotes a healthier, more vibrant complexion
Bones~Are stronger and less brittle
Muscles~Can work harder and be less tierd and posture is improved.
Heart~Works more efficiently with less strain and it beats fewer times a minute well at rest.
Blood Vessels~Blood Circulation to all parts of the body is improved.
Digestive System~Digestion and waste romovel is improved and appetite is controled.
Blood Removes more waste products from the cells and heart attack and stroke are reduced because blood chemistry is improved
Lungs~can process more oxgen with each breath
Joints~are more flexible
Thats not even it, but I didn't want to ramble on and take up a whole page...
What Exersizes Maybe Right For You...
If you are out of shape try these activities fitness classes, cycling indoor and outdoor, skating, swiming, walking and yoga!
If you do not have much time try these jogging, rope skipping, and cycling indoors.
If you become easily bored try fitness classes, basketball, racquetball, and skating
If you are broke try these basketball, jogging, jumping rope, walking and yoga!
If ya hate to sweat try swimming, walking, or yoga!
Hey, these are just ideas the possiblties are endless!
Think Active The US Surgeon General states that, "Regular physical activity that is preformed on most days of the week reduces the risk of developing from some of the leading causes of illness and death in the US."
Quick Morning Work-out
Set your alarm to go off 10 minutes early and try this quick work-out..this is a total body work-out and is from Jorge Cruise, author of 8 minutes in the morning for real shapes and sizes.
Minute 1 and 2 Warm up by jogging or jump ropping.
Minute 3 Decline Push-Up Get in a standard Push up postion, hands on the floor shoulder widith apart, elbows slightly bent, feet on a chair or bench. In hale and lower chest as close to the floor as possible. Exhale pushing back to the starting postion Reat as many times as you can in that minute.
Works:Shoulder, Chest, Triceps
Minute 4 and 5 Superman Pump Stand in front of a chair with a 5 pound ankle weight around the left ankle and a 1-to2-pound wrist weighton the left wrist Place right palm on the chair seat, just under the shoulder. Exhale extending left leg back and left arm foward, forming a line to foot to finger tips. Do tiny pulses for 60 secs. switch sides and repeat
Works: Butt, hamstrings, shoulders, lower back and abs
Minute 6 Bridge Pump~Lie with the arm at sides, feet on the floor and knees bent Press into heals as you exhale and lift hips about 2 inches from floor. Do tiny pulses for 60 sec. For a added challenge, place a light weight on your hips.
Works: Butt, Quidriceps, hamstrings
Minute 7 and 8 Kick Pump~Set on a chair with one end of a resistance band tied around the rear end of a chair. Tie the other end of the band around your left ankle, taut enough so there is a challenge resistance when your leg is fully extended, Exhaling, extend the left leg, streching the band until the leg is almost straight. From here do tiny pulses for a minute. Then do the other side for another minute.
Works: Quadriceps
Minute 9-10 Cool Down by marching or jogging in place.
How to get TONED ABS
a)begin face down on the floor, hands aligned under your shoulders and your feet and shins on the exersice ball for more stablity, and your body schould be straight in a line from heels to head. B) using your abs, roll ball until right foot almost touches the floor. roll back and repeat to the other side, keeping your body as still as possible. Start with 1 set of 5 rolls per side and work 3 sets.
A Exersize of that nasty inner thigh
Life on left side and bend right knee as shown. Hold a 3- to 5- pound dumbbell against left inner thigh; lift, pause, and lower. Repeat 8 to 12 times.
The Outer Leg
With an elastic band around ankles, lift left leg until you feel resistance; pause and lower. Do 8 to 12 reps.
Targets those Back muscles
Lie facedown on ground, arms at sides, lower body relaxed. Arch back and lift head and chest off ground. Hold for one count, then release. Repeat 8 to 12 times.
Thighs, Hips, and Butt
Stand with feet facing front, wider than hips. Rock back on heels, lift toes, and rotate hips outward. Drop toes Raise arms, slightly rounded, to shoulder height. Bend knees, lowering body into a plié. Don't go past 90 degrees; keep knees over heels. Engaging abs and inner thighs, straighten legs while pulling right heel in to meet lift, squeezing thighs and glutes together. Keeping glutes tight, brush right foot off the floor back out to wide second position. Repeat the plié, pulling in left heel this time when straightening legs. Do 8 to 10 repetitions.
triceps and shoulders
Sit on the ground with your knees bent and hands a few inches behind hips, palms down and fingertips pointing toward feet. Tighten abs. Press hips up until body is parallel to the floor. Hold for 8 seconds, keeping chest pressed toward ceiling. Lower hips back toward ground in 8 counts. Do 4 to 6 times
FIT FACT Short Burst/Big Payoff to prevent heart diease, you may need to kick your workout up a bit. British researchers compared participation in high-intensity exersice like running with more moderate activities like walking. Those who regularly burned just 54 calories with a few minutes of fast paced exersize were 62 percent less likely to die of a heart disease than those who burned 343 calories through longer, less intence work-outs.
 FOOD
What You Schould Eat to stay Healthy?
A variety of foods with lots of fruits and veggies and food low in fats, saturated fat and cholestrol and limit salt, sugar, caffenine, alcohol, and non-nutritional snacks.
What is a Serving?
| Bread, Cereal, Rice, and Pasta Group |
1 slice of bread, 1/2 bun, bagel, or english muffin, 1 small biscut, roll, muffin, or tortilla, 1 medium pancake or waffle, 1 ounce dry ready to eat cereal, 1/2 of rice or pasta. |
| Veggie Group |
1 medium size veggies, 1 cup of raw leaftly greens, 1/2 cup of other veggies, 3/4 cup of veggie juice. |
| Fruit Group |
1 medium size fruit (apple pear orange), 2 small fruits (plums, apricots) 1 cup of whole berries, 1/2 cup of diced fruit, 1 ounce dried fruit, 3/4 cup of fruit juice. |
| Milk, Yougrt, and Cheese |
1 cup of milk or yougrt, 1/2 cup of cottage cheese, ice cream, frozen yogrt, 1 1/2 ounces of natural cheese, 2 ounces of processed cheese |
| Meat, Poultry, Fish, beans, eggs and nuts |
1 egg, 2-3 ounces of lean meat, poultry, or fish, 1/2 of beans, peas, or lentils, 1/2 cup of nuts, 2tbsp of peanut butter |
Even though I really don't believe in safe food here is a list of what they call negative calorie foods. Meaning it takes your body more to digest then then to eat them. RIGHT!
Apples Chicory Green Beans Onions Rutabagas
Apricots Chinese Cabbage Honeydew Oranges Salsify
Artichokes Chives Huckleberries Oysters Sauerkraut
Asparagus Clams Kale Papaya Scallions
Beet Greens Cod Kohlrabi Parsley Leaves Sea Bas
Beets Corn Kumquats Parsnips Shrimp
Blackberries Crabs Leeks Peaches Sorrel
Blueberries Cranberries Lemons Pears Spinach
Broccoli Cucumbers Lettuce Peas Squash
Brussel Sprouts Currants Limes Peppers Steaks
Buffalo Fish Damson Plum Lobster Pineapple Strawberries
Cabbage Dandelion Greens Loganberries Pomegranates String Beans
Cantaloupe Eggplant Mangoes Prunes Tangerines
Carrots Endive Mushrooms Pumpkin Terrapin
Cauliflower Flounder Muskmelons Quince Tomato
Celeriak Frog Legs Mussels Radishes Turnips
Celery Garlic Mustard Greens Raspberries Watercress
Cherries Grapefruit Nectarines Red Cabbage Watermelon
Chervil Grapes Okra Rhubarb
20 Snacks under 200 Calories
Love Snacks? These are under 200 calories this information was taken off of MSN health and fitness.
Basically, your snacks should contain no more than 200 calories and be fairly low in fat. Keep in mind that protein and carbohydrates (simple and complex) contain 4 calories per gram while fat has 9 calories per gram. Your fat intake should not exceed 30% of your overall caloric intake
1. Veggies and dip
Cut one large cucumber, one large carrot and a celery stalk into sticks. Mix a pouch of dry onion soup mix into a container of fat-free sour cream. Dip your veggies into one-half cup of dip.
2. Seasoned popcorn
Sprinkle a tablespoon of garlic salt, chili powder or freshly grated Parmesan cheese over three cups of air-popped popcorn. If you'd like a little kick, sprinkle some hot sauce on it as well.
3. Rice cakes and chocolate
Spread a thin layer (one teaspoon total) of hazelnut chocolate spread over two caramel-flavored rice cakes.
4. Trail mix
Mix one tablespoon each of dark and golden raisins with a quarter cup of dried apricots and a tablespoon of almond slivers for a low-cal trail mix.
5. Nachos
Sprinkle one tablespoon of shredded cheddar cheese over a dozen baked tortilla chips and melt under the broiler. Add two tablespoons of salsa.
6. Mini S'more
Put two marshmallows and a small piece of dark chocolate on top of a graham cracker and heat in the microwave until melted.
7. Pita and hummus
Cut a piece of whole-wheat pita bread into wedges and toast. Top each piece with one tablespoon of garlic or red-pepper hummus
8. Melon sundae
Combine a half-cup each of cantaloupe and honeydew melon slices. Mix in a large spoonful of plain low-fat yogurt and two teaspoons of honey.
9. Frozen yogurt
Top two small scoops of vanilla frozen yogurt with a tablespoon of heated chocolate syrup (optional).
10. Quesadilla
Sprinkle a quarter-cup of reduced-fat cheddar cheese over half of a six-inch tortilla. Add a tablespoon of salsa and a tablespoon of chopped scallions; fold in half and heat in the microwave until the cheese is melted.
11. Peanut butter and fruit
Cut an apple into four wedges and spread a quarter teaspoon of low-fat peanut butter over each wedge.
12. Smoothie
Blend a cup of vanilla soymilk with half a banana and half a cup of strawberries.
13. Granola
Sprinkle a tablespoon of granola over a scoop of plain low-fat or frozen yogurt and add a teaspoon of molasses.
14. Tuna melt
Put a quarter-cup of canned tuna and a slice of low-fat cheese on a slice of whole-wheat bread. Broil and top with chopped tomato.
15. Chickpea salad
Combine a half-cup of chickpeas with a chopped tomato, half a tablespoon of olive oil, the juice of half a lemon, and a pinch of salt and pepper.
16. Turkey on an English muffin
Spread one tablespoon of cranberry sauce on half of a whole-wheat English muffin and top with a slice of fat-free turkey breast. Heat in the microwave for one minute.
17. Raisin bread and apple butter
Spread a thick layer of apple butter over a slice of raisin bread and sprinkle with cinnamon.
18. Cereal bar and honey
Spread a teaspoon of honey onto a low-fat fruit-flavored cereal bar.
19. Crackers and juice
Have approximately seven whole-wheat crackers with a cup of vegetable juice cocktail.
20. Mini bagel melt
Spread a tablespoon of low-fat ricotta cheese over a whole-wheat mini bagel and broil. Sprinkle with fresh chives.
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