Weekly Tips for January 31/February 1

Posted on 29. Jan, 2012 by in Fitness, Uncategorized

The first month of 2012 is almost over! Those resolutions are still burning strong and you have taken the bait to make “2012 the year to get in gear!”

HEALTH, FITNESS & EXERCISE

APPS FOR YOUR HEALTH

This week’s tips are going to be a little different since finding 10 APPS THAT COULD SAVE YOUR LIFE.  There are apps on this list are a weight loss coach, breastchecks, First Aid + CPR, Restaurant Nutrition, Triage, Brain Trainer, a sports tracker and much more. Check these out no matter if you have a DROID or Iphone. Take a few minutes and check them out.

SLEEP IS YOUR BEST WORKOUT. 

You can’t be fit and healthy without good nights sleep. According to Dr. Oz here are ways to beat insomnia and get more than 6 hours of sleep a night. People who sleep less than 6 hours per night are 50% more likely to have a viral infection, stroke or heart disease.

RULE No. 1: Don’t use ANY electronic device within 60 minutes of going to sleep. In this day and age, how do we do that? Easy — turn off the TV, put the smartphone in another room and take out the earphones. Take the time to read, meditate, treat your skin to attention or just talk with your spouse.

Rest of Dr. Oz’s suggestions:

Dim the lights. Use an orange bulb in your lamp, for soothing and calming glow.

Don’t get overheated. Keeping your body cool slows down the metabolic processes.

Ditch the nightcap for chamomile tea or lavendar tea.

Slip on some socks. Although keeping the body cool helps sleep,  socks keep your circulation moving.

Exercise. If you exercise at least four times per week, you will obtain almost 1.25 more hours of sleep per night.  However, make your workout at least two hours before bedtime. The best time is late afternoon or early evening.

Lose those holiday pounds, especially around your neck. Less weight will reduce sleep apnea and restless sleep.

Still can’t sleep, try these natural remedies: Melatonin and Valerian Root.

EXERCISE, IT IS NOT JUST FOR A SPECIAL EVENT, IT IS FOR LIFE. 

In a recent episode of a weight loss show, they took all the fitness equipment and gym memberships from the contestants. They had to lose the same amount of pounds that week without the bells, whistles and cardio machines. What would you do? Easy, think PE class from school.

Cardio: Running the track, power walking, climbing stairs, jumping Jacks, jump rope or find a line in the sidewalk and jump side to side (i.e. snow skiing.), Mountain Climbers and/or Burpees. These exercises are to be done for at least 30 minutes per day.

Lower Body: Lunges, walking lunges, glute squeeze with your lunge, squats, side squats and calf raises off a step, bench or curb.

Upper body & Core: ab crunches, bicycle crunches, full body crunches, Russian twists, planks, side plank, push-ups, and tricep dips on a bench or curb.

Pick 2-3 exercises from each section, do three sets of 10 with a 1 min rest between exercises. Using your own body weight is great start to get exercising.

WHAT TO EAT?

This week my kids wanted broccoli cheese soup. Who wants to serve their kids Velveeta cheese poured over broccoli with cream, butter and more cheese? So I did a “slam bam” as my husband calls it. I slammed it together and bam had a great meal.

I went to the store and consciosuly shopped for lowfat cheese, cheese curds, butternut squash, broccoli, chicken, mozzarella cheese and reduced fat Mexican cheese. It all went into the crockpot and came out phenomenal! I am no longer in the running for Food Network’s “World’s Worst Cook” show. Jump on over to Food for the full recipe of Creamless Broccoli Cheese Soup.

 

Leave a Reply