Posts

Showing posts from 2011

Sunday @ the Gym…

Well…I’m still spinning each morning from the comfort of my living room. Sundays, my sweetheart and I try to get to the gym to workout together. Yes, this is what we do for FUN! =) So Nana came over to watch baby girl for a few hours and my “Trainer”/Love of My Life sent my legs to heaven! I think he may have taken it easy on me, not that I’m complaining! Walking has proven to be huge feat for me today!! This was this first gym day I have had in over a week and I felt incredible afterward! I LOVE LIFTING! Here’s what I did:Compound Set (Leg Press, Walking Lunges, Bench Step Ups)Vertical Leg Press:Set 1: 270#/15repsSet 2: 270#/15repsSet 3: drop-set: 270#/12reps – 180#/12reps – 90#/12repsWalking Lunges:Set 1: 60#bb/30repsSet 2: 60#bb/30repsSet 3: 60#bb/30repsBench Step UpsSet 1: 25#db/15reps x2Set 2: 25#db/15reps x2Set 3: 25#db/15reps x2Compound Set (3-Way Smith Squats, Split Squats)3-Way Smith Squats:Set 1: 50#/10reps x3Set 2: 50#/10reps x3Set 3: 50#/10reps x3Split SquatsSet 1: 50#/15r…

11 Weeks Post-Partum...

Well...getting to the gym regularly has proved to be a great challenge. But HAVE NO FEAR! I have invested in a spin bike and my nutrition is on point along with my new Advocare regimen.

My mornings begin before "baby girl" wakes up with fasted cardio for optimal fat burn. I have been at this schedule for a week now and have dropped down to 125 lbs. I am so excited to see the changes just this week has brought! YES, 4:45AM cardio is a challenge, but it is a sacrifice that will bring Great Reward and I'm up to the CHALLENGE...speaking of...

My 24-Day Challenge will begin soon as well! JOIN ME! Whether you are looking to jump-start weight loss, break through that plateau or just start the New Year off feeling refreshed and full of ENERGY. Contact me for more information!

Postpartum - Week 4

Since the baby is too young for the gym and I haven’t “officially” been cleared to workout, we are doing what we can to ease back into training.Sunday’s WorkoutThe bleachers are shaded @ Old Kempner Stadium in the late evening. So that’s where we were last night. The track is unpaved, but Ava Grace is too young for the jogging stroller still anyway. So while she napped in her car seat on the bleachers, Momma was a never more than a few steps away “gettin’ my glisten on”.15 X 2 – Stadium Stairs30 X 2 – Triceps Bench Dips15 X 2 – Incline Bench Pushups 20 X 2 – Stationary Reverse Lunges20 X 2 – Box Jump Squats20 X 2 – Single-legged Calf RaisesI am so ready to hit the weights, but my abs are still healing from my cesarean and this 30-minute circuit last night made me sweat! I’ll keep turning up the heat gradually. Keeping the diet clean, while maintaining balance needed for my little girl’s nutritional needs.

Six Fat Loss Foods

1. GINGERThis root has the spice it takes to get your metabolism running laps. It’s a vasodilator, which means it expands blood vessels to increase body heat and metabolism by as much as 20 percent.2. GARLICA fav for flavoring any clean dish, this spicy bulb is known as a thermogenic, packing enough power to keep insulin levels low to maximize fat-burning and boost metabolism. Garlic also supports a healthy immune system.3. PLUMSMother Nature’s “eliminator.” Plums are a great source of fiber, which can help keep you regular – an important (and often overlooked) piece of your fat-loss puzzle. Just one plum has up to two grams of fiber, or about eight percent of your daily recommended intake (which is around 25 grams per day). Double up your serving and you’re up to four grams of fat-fighting fiber!4. EXTRA –VIRGIN OLIVE OILLike rock, paper, scissors, good fat trumps bad fat. A recent study suggests that the monounsaturated fats (like those found in “EVOO,” thanks Tosca Reno) increase t…

Dropping the “Baby Weight”

I am two and a half weeks postpartum and I have reached my pre-pregnancy weight. Before I continue, I must tell you that I gained 18 lbs. during my pregnancy. I was CONSTANTLY hounded by those close to me trying to force-feed me – claiming that I’m “eating for two”. I believe that a pregnant woman must eat for her baby, but “eating for TWO”…I couldn’t disagree with more. My nutrition pre-pregnancy was what most consider “extreme”; however, it is the lifestyle that I have chosen – eating clean and working out mostly every day might seem “obsessive” to some, but to those that live the lifestyle that I am so passionate about understand that it is about discipline– NOT obsession. My precious baby girl is HEALTHY and HAPPY. Research shows that overweight pregnant women are more likely to give birth to a child with a lower BMI and the contrary for pregnant mothers that are underweight;  they are more likely to give birth to a baby with a higher BMI. This is the baby’s way of preparing for w…

Zucchini “Fettuccine” Recipe

PREP 30 Min * COOK NONE * SERVES 4To make dressing, whisk 1/2 cup vinegar (I prefer white wine or Apple Cider), 4 TSP EVOO, 1/2 TSP salt, and 1/4 TSP black pepper in large bowl until blended. Stir in 2 thinly sliced shallots. With swivel blade vegetable peeler, peel each of 4 green zucchini and 4 golden zucchini  or yellow squash lengthwise in 3/4-inch-wide strips, stopping at seeded center of each. Discard seeded centers. Add zucchini strips and 1 cup fresh flat-leaf parsley leaves to dressing; toss. Let stand until flavors are blended, about 4 – 5 minutes. Divide mixture among 4 serving bowls. Top evenly with 4 seeded and diced tomatoes and 6TBSP crumbled low-fat goat cheese or feta cheese. PER SERVING (generous 1 1/2 cups): 176 calories, 9g total fat, 3g saturated fat, 0g trans fat, 6mg cholesterol, 377mg sodium, 20g total carbs, 11g total sugar, 5g fiber, 9g protein, 119mg calcium.

September is National Childhood Obesity Awareness Month.

Parents. . .Eat Your Words!Are you pleased with your progress toward healthful nutrition and fitness habits, but frustrated with that of your children?Do you suspect that the lunches you send to school are traded or thrown away? Do you shudder at the sight of your pantry shelves displaying high-fat snacks and sugary cereals that you vowed you would never buy? Can you really win the battle against advertising, peer pressure and kids’ love affairs with sugar and fat?The Bad News and the Good NewsKids today are fatter and less fit than previous generations. The rates of childhood obesity began to level off around 2006, but are still high at around 16%. And research shows that overweight children are more likely to become overweight or obese adults. Being overweight as a child even puts youngsters at risk for cardiovascular disease and type 2 diabetes at a young age.Food companies spend millions of dollars on television advertising to convince children that high-fat, high-sugar, processed…

5 Steps to Conquering Your Over-40 Belly

Muffin top. Love handles. The slang makes it sound oh so adorable. But if you’re like most women over 40, this overspill of flesh is anything but that. In fact, belly fat ranks as your number-one biggest body complaint. Beyond making you cringe when you look in the mirror, belly fat is even more frightening on the inside, increasing your risk for heart disease, cancer and diabetes.Unfortunately, belly fat simply expands as we age. This is tied to an increased production of cortisol, the stress hormone. Combined with other hormonal factors such as low androgens, fat cells become inflamed and tissues expand to create fat where you want it least – around your middle. Called omentum, this blubbery tissue pumps out chemicals that keep you fat, creating a vicious cycle and potential health issues you can’t hide from, even with an oversized shirt.To conquer your over-40 belly once and for all, follow Dr. Oz’s easy 5-step plan:1. Eat in ReverseHow would you like to blast off belly fat by eati…

High Blood Pressure Diet

Most people know about the strong link between a healthy diet and disease prevention. But did you know that what you eat -- or don't eat -- may lower or prevent high blood pressure? Also, weight loss, if you are overweight or obese, is a safe and effective way to lower blood pressure.By changing a few simple dietary habits, including counting calories and watching portion sizes to boost weight loss, you may be able to lower your blood pressure -- a proven risk for heart disease. Here's the latest diet information you need.Is Your Blood Pressure in Check?Does weight affect blood pressure?High blood pressure is more common in people who are overweight or obese. But studies show that losing weight has benefits in lowering high blood pressure. Losing weight may also help reduce medications needed to control high blood pressure.If you are overweight, talk to your doctor about a healthy weight loss plan. The best way to lose weight is to move around more -- burning more calories tha…

Sculpting Your Physique

Learning the human anatomy as it pertains to musculature and also where the muscle originates and inserts into the bone will enable you to create a customized workout program and will allow you to get creative with your routines. Being able to visualize exactly which muscle you are working when performing an exercise and focusing on the muscle contraction and flexion is critical. I am personally very meticulous about my form. Remember: The muscle only grows while in a state of rest. Train HARD, but be cautious not to over-train. Your Body is a TEMPLE!

Perky Pompis

How’s your booty looking? Need a little “pick-me-up”? Check out these example exercises:Walking LungeKneeling KickbackStep-ups on BenchSumo Squat45-Degree Leg Press3-4 Sets and challenge yourself on the weight. Feel the burn and then push yourself for FIVE MORE REPS. Remember: If you cheat, you are only cheating YOURSELF.

Super Foods for Your Bones

Strong Bones: Yours to KeepOur bones remain strong throughout young adulthood. As we hit middle age, they slowly begin to thin out. In women, this process accelerates after menopause, but there are ways to put on the brakes. One of the best lines of defense is your diet -- eating the right foods can give you the maximum peak bone mass and boost your bone density at any age.Got Milk?Calcium is the cornerstone of strong bones. Adults up to age 50 need 1,000 milligrams per day. Beginning at age 51, women need 1,200 milligrams every day, and when men hit 71, they need to hit that mark, too. The pop star of calcium sources is undoubtedly milk. A single 8-ounce cup of milk, whether skim, low-fat, or whole, has 300 milligrams of calcium.Yogurt and CheeseNot a milk drinker? A cup of yogurt has at least as much calcium as an 8-ounce cup of milk. And one ounce of Swiss cheese has nearly as much. Even if you're lactose intolerant, there are now plenty of dairy products that are lactose-reduc…

Focus and Form

FocusMental preparation is important for the success of any training program. When you enter the gym, leave all your distractions outside - work, stress, money, chores, and fear.Everyone is in the gym to get better, so don't worry about people looking at you - most people look at others in the gym to stay motivated. Focus on yourself, your workout, and your body.Also, working out requires that you push yourself harder than you normally do. You might be surprised to hear that if you don't tell yourself you can do it, you probably won't. During each set and every rep, you should mentally or even verbally congratulate and motivate yourself.Every completion and failure during training is progress, so keep your head in the game and you will see results.FormForm is one of the most important aspects of training. As you'll soon realize, many of the people in the gym have poor form due to lifting too heavy - resulting often times in injury later.Train right, avoid injury, and l…

Cajun Turkey…Bodybuilder Style!!

Ingredients:1 1/4 pounds ground turkey 1/2 to 1 cup chopped onions and bell peppers 1 small Squash (zucchini or summer) diced (adds a little extra color!) 2 teaspoons Cajun seasoning(I use Tone's Cajun Seasoning with no MSG)1/2 teaspoon hot sauce (My favorite is Cholula!!)1/2 teaspoon salt 1/2 teaspoon ground black pepper Diced tomato & onion as garnish Instructions: Preheat a grill pan over medium-high heat.
In a bowl mix together the onions and bell peppers, Cajun seasoning, hot sauce, salt, and ground black pepper. Add ground turkey and mix well.
Reduce heat to medium and cook for 5 to 7 minutes or until cooked through.
*If you’re cooking for the man in your life – the “Carb-oholic”, or need a little carb-boost, the turkey pairs well with brown rice lightly seasoned with salt or Tony Cachere’s.

Are the calorie counts on exercise machines accurate?

Probably not, as the reality is each manufacturer uses their own patented algorithms that take into account the workload and duration of the exercise. Some equipment manufacturers do research to validate these formulas on a number of subjects. The higher-end the machine, the more likely it is to use a validated formula. A newer version of the same machine might even have a different formula in an attempt to improve its accuracy (if you have an older model and want to make sure you’re using the most updated formula, you can call the manufacturer who might be able to walk you through the upgrade over the phone).

Some formulas are based on the principle that during exercise, heart rate has a linear relationship with oxygen consumption, which can be easily converted to determine the number of calories burned. However, heart rate is influenced by a number of things such as temperature, body position, food intake, muscle groups exercised, some medications, and whether the exercise is …

Homemade Drinks For Natural Energy Boost

These do-it-yourself drinks for natural energy boost are quick, easy and highly nutritious. Drink them before or after exercise, between meals, or to replace a meal when you've no time to eat.

Most of the ingredients are common, everyday foods that you probably already have at home. If not you should be able to find them in any large supermarket or health food store. Some of these drinks for natural energy boost will require a juice extractor to make fresh juice and a blender to make smoothies. If you don't have these, most household appliance stores stock them and they're relatively inexpensive - just think of the money you'll save not buying ready-made energy drinks!

Note: Some of the below energy drinks include soy milk, a some-what controversial product these days (genetically modified soy beans, high pesticide levels, artificial additives etc). However, if you want to drink it you can make your own from organically grown, whole soy beans blended with purified wate…

Carrot Cake!

“Oh Baby!” Carrot Cake Protein Bars
compliments of the amazing Jamie Eason...

Ingredients
Non-fat cooking spray
(1) cup oat flour
(2) tsp cinnamon
(1/2) tsp baking soda
(1/4) tsp salt
(1/8) tsp ground nutmeg
(1/8) tsp allspice (optional – more like spice cake)
(3) egg whites
(3/4) cup Splenda
(1/2) cup fat free Ricotta cheese
(2) 4 oz. jars or packs of baby carrots (instead of shredded carrots)
(2) scoops vanilla whey protein
(1) cup quick cooking oats (optional for added carbs and energy)

Directions
Preheat oven to 350 degrees. Spray an 8 x 8 pyrex dish with non-stick cooking spray. In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg. In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Finally, fold in the quick cooking oats (optional) and stir until just combined. Pour batter into the pyrex dish and spread evenly. Bake 28 - 30 minutes or until a toothpick comes…

Electrolyte-Enhanced Beverage Debate

If you are a sports drink fan and trying to cut back but still consuming electrolyte-enhanced beverages; while limiting the amount of sugar intake may be a good start, you may be overlooking the amount of salt in your liquid intake. As referenced below, an electrolyte is a derivative of salt that is needed to promote hydration, especially after exercise. The debate about electrolytes is not whether or not they are good for you, but how much of a good thing is too much?

The Science
Electrolyte solutions are normally formed when a salt is placed into a solvent such as water and the individual components dissociate due to the thermodynamic interactions between solvent and solute molecules, in a process called solvation. For example, when table salt, NaCl, is placed in water, the salt (a solid) dissolves into its component ions, according to the dissociation reaction.

Rehydration
In oral rehydration therapy, electrolyte drinks containing sodium and potassium salts replenish the body's …

Do you eat like a Mongol Soldier or peasant warrior?

A great way to get a lot of high-quality protein quickly is with a shake with protein powder added. This product has an interesting history. The first type of protein powder was powdered milk, which has its roots in the Mongol people and their powerful leader, Genghis Khan. The Mongols would evaporate milk by allowing it to dry in the sun and would reportedly take the chalk-like substance with them on their long journeys of conquest. In Genghis Khan and the Making of the Modern World, author Jack Weatherford suggests that a low-carb, high-protein diet with an emphasis on milk protein was one of the reasons for Khan’s success in battle:

“The Chinese noted with surprise and disgust the ability of the Mongol warriors to survive on little food and water for long periods; according to one, the entire army could camp without a single puff of smoke since they needed no fires to cook. Compared to the Jurched soldiers, the Mongols were much healthier and stronger. The Mongols consumed a steady…

Pre-workout Meal

Depending on your fitness goal and your workout routine, your pre-workout meal shouldn't be too large so you feel sick during your workout. Remember! I am a HUGE fan of fasted a.m. cardio for optimal fat burn. On the other hand, if your goal is muscle-gain, you shouldn't ever skip this meal as working out on an empty stomach could even lose you muscle. We also want to be sure we are hydrated properly.

So to sum it all up, an effective meal could look like this:

•30-40 grams of whey protein mixed in 300-400ml of Skim Milk (or HEB's lower sugar, higher protein MooTopia Milk!) or water
•A serving of low-glycemic carbohydrates (eg: apple, oatmeal, yogurt, wheat bread)

The BEST Hummus Recipe with Sour Cream!

Ingredients
2 cloves garlic
1 (15 ounce) cans garbanzo beans, drain and reserve liquid
2 tablespoons lemon juice
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon paprika
2 tablespoons light sour cream

Directions
Mince garlic in the bowl of a food processor.
Add 2 tbsp reserved liquid and remaining ingredients.
Process until smooth, adding additional reserved liquid as needed to reach desired consistency.

**After plating, I sprinkled with paprika for added color and a little more zing!

3 Workout Mistakes That Slow Metabolism

Mistake #1: You’re in an exercise rut
When you do the same activity day after day, week after week, your mind isn’t the only thing that gets bored—your muscles do, too. After a while your body stops being challenged and your results plateau.

Correct it: Change things up. Go for a hike on the weekend instead of doing your usual power walk. Find new strength moves that work the same muscles. Any little way to mix things up and challenge yourself with something new is a step in the right direction.

Mistake #2: You’re a slave to cardio
While aerobic exercise is good for your body and soul, if you don’t balance those workouts with some strength exercises, you’re not only compromising your results but missing a key component of health and fitness. Resistance training—weight lifting, or strength training—is the only way to increase lean muscle mass and lose stubborn bulges. That’s important on many levels, especially as we start to get older.

Starting in their 30s, women lose about 1/2 pound …
Vegetarian Diet: A Healthy Choice
The vegetarian diet is a healthy lifestyle followed by more than 4 million Americans. Compared to the general population, the typical vegetarian has a lower body mass index (BMI), lower cholesterol, reduced risk of type 2 diabetes, and reduced risk of coronary artery disease. Sound promising? Let WebMD point you toward some of the most nutritious and satisfying vegetarian foods.

Vegetarian Diet: Getting Started
There are many types of vegetarian diets. By definition, vegetarians do not eat meat, poultry, or fish. Some vegetarians eat eggs and milk products. Others eat dairy, but skip the eggs. Finally, vegans eat only plant foods. They do not eat anything derived from animals, including milk, eggs, and honey. Whichever path you choose, you’ll want to make protein, iron, calcium, zinc, and vitamin B12 a priority.

Pick Your Proteins
Meat protein contains all the essential amino acids the body needs, but vegetarian sources often don’t. To get the full rang…

Wholy Grain

“These cheerios are made of whole grain and will reduce your cholesterol”, “all the whole grain your kids need!”, “finally a cookie made of whole grain your child will love!”.

I’ve had it. I detest whole grain. Great corn and wheat industry, we understand you need us to feel good about munching on your sugary fattening products, but let’s be real here, they won’t make anyone less fat! It won’t reduce pounds of unwanted belly fat or improve our cholesterol. And it certainly won’t make us healthier.

People intuitively know that eating bread, pasta, potatoes, cereal etc tends to fatten us up. It also makes us more susceptible to type 2 diabetes. So in order to attract all of us who are concerned about health, the grain industry likes to tell us “no, it’s refined SUGAR and white flour that is bad, not whole grains”.

So what is whole grain? To be honest, I don’t know anymore cause the spongy bread seems to be labeled whole wheat for instance. I don’t see complete pieces of kernels in there…

"He's strong to the finich cause he eats his spinach"

I LOVE Spinach! Especially on a high protein diet. Spinach offers so many vitamins and nutrients in addition to being a great source of FIBER! Here is my favorite Spinach Salad Recipe:

2-3 cups of fresh Baby Spinach
3-4 oz. chicken breast (grilled or baked)
1 oz. sliced almonds
1 oz. feta cheese
1 oz. dried cranberries aka "crazy berries" as my love call them. =)
(yeilds one serving)

This salad is so DELISH! It doesn't even NEED dressing. However, if you'd like to add a little, I would recommend a balsamic or red wine vinegar spritzer.

Bon appetit!

Cutting Calories: Smart tips for how to take them off―and keep them off.

Smart tips for how to take them off―and keep them off.
How to Cut Calories
Bad news: The average person gains one to two pounds a year.

Good news: Consuming just 100 fewer calories each day is enough to avert that weight gain.

If you’re finding this out a little too late―and you want to actually lose some of that weight―you have to downsize by 500 calories a day. But you don’t have to slash them all from your plate.

“You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss,” says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won’t see dramatic changes immediately, but small tweaks like those will pay off over time.

Tweak Your Diet

1. Start with salad...and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women …

Yellow Polka Dot Bikini

"Already!?!" Yes, ladies...Spring has sprung! Whether its 5lbs or 20lbs...we can totally reach those goals by June 1st!! But we can't delay another day! And if you have more that 20lbs to shed, just think of it as a benchmark!! WOW! What an amazing start to your total body TrAnSfOrMaTiOn!!!
If you'd heard me say it once, you've heard it 100 times, NUTRITION IS KEY! It will take time and discipline, but you MUST PREPARE! Six meals a day - prepare them ahead of time. Busy week? You can prepare for few days at a time and imagine the time and money you'll save, not to mention the bod we're working on! ;)


Don't know where to start? Call me or email me today. 


Charisse_Fruge@yahoo.com
Personal Training & Nutritional Counseling
YouLiftLikeAGirl.com

Six Tips To Lowering Your Cortisol Production:

Here are 6 tips that give you the top recommendations to decrease cortisol levels and thus catabolic metabolism while you increase anabolic metabolism and experience optimal health.

1. Eliminate caffeine from your diet. It’s the quickest way to reduce cortisol production and elevate the production of DHEA, the leading anabolic youth hormone. 200 mg of caffeine (one 12 oz mug of coffee) increases blood cortisol levels by 30% in one hour! Cortisol can remain elevated for up to 18 hours in the blood. This is the easiest step to decrease your catabolic metabolism and increase your anabolic metabolism.

2. Sleep deeper and longer. The average 50 year old has nighttime cortisol levels more than 30 times higher than the average 30 year old. Try taking melatonin, a natural hormone produced at night that helps regulate sleep/wake cycles, before going to sleep to boost your own melatonin production that also decreases with age. I prefer Source Natural Sublingual Melatonin and I alway…

You exercise, you eat right, but you still have a pooch!

Lose that belly fat! You exercise, you eat right, but you still have a pooch. Here's the surprising reason why—and how to fix it.

We crunch. We Ab Blast. We eschew carbs. Heck, we'll even go under the knife to get rid of ab flab.

Unfortunately, recent research shows that you can crunch until you crumble and diet till you're drained of energy, but if your days are full of stress, the perfect six-pack--or even a flatter midsection--will continue to elude you.

That's because fat in the abdominal area functions differently than fat elsewhere in the body. It has a greater blood supply as well as more receptors for cortisol, a stress hormone. Cortisol levels rise and fall throughout the day, but when you're under constant stress, the amount of the hormone you produce remains elevated. With high stress and, consequently, high cortisol levels, more fat is deposited in the abdominal area since there are more cortisol receptors there.

But ab flab is not the only price you…

Vegan High Protein Sources

Almonds, 7-8 grams of protein per serving

Pistachios 7 grams of protein per serving

Pumpkin Seeds 11 grams of protein per serving

Sunflower Seeds 8 grams of protein per serving

Hempseeds 11 grams of protein per serving

Almond Butter 8 grams of protein per serving

Peanut Butter 8 grams of protein per serving (many people are allergic to peanut butter and it can cause inflammation. When in doubt, stick with almond butter)

Black Beans 8 grams of protein per serving

Lentils 8 grams of protein per serving

Garbanzo Beans 7 grams of protein per serving

Navy Beans 8 grams of protein per serving

Kidney Beans 7 grams of protein per serving

Pinto Beans 7 grams of protein per serving

****************************************************

Recommended Vegan Sources for DHA (essential fatty acid)

NuTru's Omega-Zen-3

Udo's Oil With DHA

Metabolism Booster!!

1. Build Muscle!
Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

2.Kick Your Workout Up a Notch
Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

3. Drink More Water
The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass…

Light Substitutions

Trying to cut back on calories and fat? Use this chart to determine which ingredients can be substituted for healthier options.

Instead of:Try:

Ground beef :Ground turkey

Cream (for everything except whipping) :Evaporated skim milk OR low-fat buttermilk

Cream Cheese :Neufchatel OR Light Cream Cheese OR Ricotta Cheese

Butter or margarine :Light butter (use less or reduce the liquid elsewhere in the recipe) OR combination of light butter and fat-free cream cheese OR prune puree or baby food prunes OR applesauce

1 egg :2 egg whites OR egg substitute (amount will vary)

Chocolate chips :Mini chocolate chips and reduce amount OR use fewer chips

Sour cream :Plain yogurt OR fat-free sour cream

Nuts :Use less and toast for added flavor OR crispy rice cereal

Peanut butter :Reduced-fat peanut butter (I also like the low sodium!)

Whole milk :Evaporated skim milk OR skim or low-fat (1 percent) milk

Oil (in baking) :Applesauce OR pumpkin puree OR prune puree OR mashed bananas

Mayonnaise :Reduced-fat mayonnais…
One of the most frequently-asked questions heard by fitness professionals is, “how can I lose this fat around my belly?” Nobody wants to be thick around the middle — but abdominal fat can be sneaky, accumulating in subtle ways over the years until you suddenly realize you can pinch way more than an inch.

Risks of Excess Abdominal Fat

2 Types of Abdominal Fat:
Subcutaneous fat lies just below the skin, and is usually easy to grasp.
Abdominal or visceral fat lies deep in the abdomen and surrounds internal organs. This type of fat is very damaging and has been associated with many health problems, including insulin resistance, type 2 diabetes, high blood pressure, and high cholesterol.

Both types of abdominal fat affect waistline circumference.
Fat rolls aren’t just annoying — they’re hazardous. Studies have shown that for men, increased health risks are associated with every 1-inch increase in waist circumference:
*Blood pressure increases by 10%
*Blood cholesterol level increases by 8%
*H…