Fitness Friday

WebFit Tip January 18, 2008

I heard an interesting quote this week "Success is never ending, failure is never final". I don't know who is the originator but it definitely applies to all of us who have fitness and weight management goals. If we've gone off of our plan or dropped a couple of resolutions, it's never too late to pick it back up!

Here's an easy way to add strength to leg muscles and get a cardiovascular workout at the same time, try climbing plain old stairs. This can be done at home, in your office, apartment building, or on stair-climbing machines in the gym. Climbing two steps at a time is good for building the quadriceps (thigh muscles) and the gluteus (butt). Going down steps builds strength in the quadriceps and to a lesser extent, the hamstrings.

WebFit Tip January 11, 2008

So, we're one week into the new year and hopefully everyone is still sticking to their New Year's resolutions of exercising more.  Here are a couple of tips as you dive into your workouts:

1.  Focus on correct form. If you are unable to use proper, safe form when performing an exercise then you probably are using weights that are too heavy. Choose a size that allows you to train with correct form.

2.  Get out and walk! Try walking whenever possible. Experts recommend taking 10,000 steps per day (2,000 steps is about one mile) through exercise and daily activities to improve overall health. Walking at a moderate pace burns over 200 calories per hour!

WebFit Tip January 4, 2008

Here we are, a new year and for many of us resolutions for a new body.  This means setting achievable goals.

When setting goals, be specific and choose things that can be reached or measured. Goals like "lose weight" or "gain muscle" are too general with no specific stopping point. If your goals are large... break them into smaller chunks like lose five pounds this month, ten pounds in two months, etc.

WebFit Tip December 28, 2007

Decide today that you want to make the best out of this holiday season. Don't wait until January 1st to set your New Year's Resolution; set it today. You will enter 2007 feeling great and will be able to focus on a different goal than 90 percent of the population.

There is no question the holidays will probably affect your exercise program to some extent. Just remember to make a few adjustments that will help you stay fit during the season. An extra set or two will help compensate for those cookies and desserts. The little things do make a difference.

Set your goals and best wishes for a happy and healthy holiday season!

WebFit Tip December 21, 2007

There are many ways to beat the battle of the bulge and even improve your fitness level before the New Year rolls around. Here are a few more tips for staying in shape throughout the holidays and avoiding any holiday weight gain.

1. The old standard: Park your vehicle further away from the building and walk. Yes, it's an old tip but still one of the best

2. Don't Keep "Danger" Foods Around: We all have some food that will trigger a binge, so try to keep these food out of the house.

3. Make Yourself A Goal To Do Something Active Each Day: It might not be your average workout, but try to get out and move for at least 30 minutes.

WebFit Tip December 14, 2007

The parties, sweets, drinks, missed workouts, late nights, mall-crawling -- ah, it's the holidays.

Here are a few tips to keep from starting the New Year as round as Santa:

1. Don't try to "diet" during the holidays. Instead set a goal of trying to maintain your present weight. This way, you have a realistic goal.

2. Remember that alcohol is packed with calories. Choose light beer and wine over mixed drinks. A holiday-sized mixed drink can have as many a 300- 500 calories or more.

3. Keep an eye on your portion sizes. In the heat of celebration, portion sizes can be quite excessive.

WebFit Tip December 7, 2007

It's important to stay active during the holidays. Cardio, strength training, and flexibility are key elements to every successful workout.

As time is very precious this month, try to focus on exercises that burn a lot of calories in a shorter amount of time:

Interval training (on machines, jump rope, running, aerobics): Interval training is extremely time-efficient, because your workout is complete after 25-30 minutes.

Strength training (lunges, push-ups, FIT ball exercises). For strength training, try multi-group exercises. This kind of exercise is able to target many muscle groups with one exercise.

Flexibility training (yoga positions, stretching). Yoga is a great stress-relieving option during the holiday season. Flexibility is the key to feeling free with movement. It helps prevent injury.

WebFit Tip November 30, 2007

It takes a superhuman effort to say no to everything you'll be offered in the coming weeks, so instead, try for moderation. Follow these guidelines and you'll ensure minimal damage.

1. Portion control is everything - Eliminating or even limiting certain foods is brutally hard during the holidays. So do the next best thing: Eat reasonably small portions, limit the foods you know you should limit, and don't stuff yourself.

2. Plan ahead - During the holidays, try to plan around where you're going, what temptations are likely to arise and how you're going to deal with them. Decide in advance what you're going to allow yourself, but prepare for it so you don't go overboard. Don't be afraid to taste things without finishing them.

WebFit Tip November 23, 2007

As we enter the holiday season, please remember this is the time of year when most people tend to add about 1 pound to their respective weight.  The really bad news - the extra weight never comes off.  Here are a few tips to help survive the holiday season:

1.  Workout as early as possible, preferably first thing in the morning.

As our schedules become more hectic, try to wake up earlier and get the training done before work.  On days off from work, definitely try to get the training done as early as possible.

2.  Plan your workout days one week ahead

Due to increased amount of get togethers and days that the gym will be closed, it is best to decide a week ahead what days you can make it to the gym.  And, be flexible as there are always last minute changes

3.  Plan your cheat days wisely

Attempt to space your cheat days with several days in between.  5 - 6 days are best.

4.  Eat your cheat days wisely

When you have a cheat meal, start eating the protein portion first as this will start getting you full.   Also, just because it's a cheat meal, please don't stuff yourself.

WebFit Tip Thanksgiving

Although it's not Friday, here's an easy tip for Thanksgiving.

A holiday meal like Thanksgiving dinner can easily top 2,500 calories - that's probably more than you need in a whole day. You might be able to get away with eating one meal like that over the holidays, but once you add more dinners and holiday parties, your diet can get out of control pretty quickly. It is no wonder many people start to gain weight this time of year.

This year pay attention to your plate

• Imagine your plate divided into thirds
• Use the 1st third for white meat turkey, no skin
• Use the 2nd third for salad and low-fat vegetables.
• Finally, the last 3rd is for all the starches (sweet potatoes, stuffing, and cranberry sauce)

Have a great Thanksgiving!