Bodies Be Fit

Gardening for Stress Relief

2011-10-14T21:49:00.000-07:00

A recent study in the Netherlands suggests that gardening
can fight stress even better than other relaxing leisure
activities. After completing a stressful task, two groups of
people were instructed to either read indoors or garden for
30 minutes. Afterward, the group that gardened reported
being in a better mood than the reading group, and they also
had lower levels of the stress hormone cortisol.
"We live in a society where we're just
maxing ourselves out all the time in terms
of paying attention," says Andrea Faber
Taylor, Ph.D., a horticulture instructor and
researcher in the Landscape and Human
Health Laboratory at the University of
Illinois at Urbana-Champaign.
Humans have a finite capacity for the kind of directed
attention required by cell phones and email and the like,
Taylor says, and when that capacity gets used up we tend to
become irritable, error-prone, distractible, and stressed out.
Fortunately this "attention fatigue" appears to be reversible.
Following a theory first suggested by University of
Michigan researchers in the 1980s, Taylor and other experts
have argued that we can replenish ourselves by engaging in
"involuntary attention," an effortless form of attention that
we use to enjoy nature.
Trading your BlackBerry for blackberry bushes is an
excellent way to fight stress and attention fatigue, Taylor
says, as the rhythms of the natural environment and the
repetitive, soothing nature of many gardening tasks are all
sources of effortless attention.
Gardening also gets you out in the fresh air and sunshine—
and it also gets your blood moving. "There are lots of
different movements in gardening, so you get some exercise
benefits out of it as well," says William Maynard, the
community garden program coordinator for the City of
Sacramento's Department of Parks and Recreation.
Gardening is hardly pumping iron, and unless you're hauling
wheelbarrows of dirt long distances every day, it probably
won't do much for your cardiovascular fitness. But digging,
planting, weeding, and other repetitive tasks that require
strength or stretching are excellent forms of low-impact
exercise, especially for people who find more vigorous
exercise a challenge, such as those who are older, have
disabilities, or suffer from chronic pain.

Eat More Fruits and Veggies!

2011-10-13T21:48:00.000-07:00

For a myriad of reasons already known, eating a vegetablebased
diet is one of the most healthful things you can do for
your body.
Scientists from the University of Alabama, Birmingham
(UAB), showed that, in particular, vegetables such as
broccoli and cabbage are filled with compounds that could
help reverse or prevent cancers and other aging-related
diseases as part of the “epigenetics diet.”
Epigenetics is the study of the changes in human gene
expressions over time—changes that can cause cancer,
Alzheimer’s disease, diabetes, asthma, heart disease and
obesity. Simply put, diet, stress, nurturing, our behavioral
habits and even environmental exposures may change gene
activity without altering the actual sequence of our genes.
Medical experts believe that elements such as poor nutrition
choices, pesticides and exposures to synthetic compounds
can trigger a chemical change in the body that mobilizes
molecules called a methyl group (a basic unit in organic
chemistry). This methyl group attaches to the control
segment of a gene and either silences or activates the gene,
causing it to deviate from its intended purpose.
“Your mother always told you to eat your vegetables, and
she was right,” said co-author Trygve Tollefsbol, PhD, DO,
biology professor in the UAB College of Arts and Sciences,
in a press release. “But now we better understand why she
was right; compounds in many of these foods suppress gene
aberrations that over time cause fatal diseases.”
In recent years, epigenetics research worldwide has
identified specific food compounds that inhibit negative
epigenetic effects. Such foods include soybeans, cauliflower,
broccoli and cabbage with green tea, fava beans, kale, grapes
and the spice turmeric rounding out the diet.
For example, Meeran says sipping tea compounds called
polyphenols in daily amounts that are equivalent to
approximately three cups of green tea has been shown to
reverse breast cancer in laboratory mice by suppressing the
gene that triggers the disease. Similarly, a daily cup of
broccoli sprouts, in which sulforaphane is an active
compound, has been shown to reduce the risk of developing
many cancers.
“Our review article shows the epigenetics diet foods can, at
the very least, help us lead healthier lives.” Tollefsbol said.

What’s So Important About Posture

2011-10-12T21:42:00.000-07:00

IDEA Fitness Journal July/August 2011

Posture is an important consideration in all activities of daily living (e.g., walking, lifting objects and driving). Keeping good posture can make a difference to the long-term health of your spine. Many postural problems are detectable at early stages, regardless of age. If not corrected, these issues will become more pronounced.

Get answers to common questions about posture from Kenneth Fowler, who recently completed his degree in exercise science at the University of New Mexico, Albuquerque (UNM), and Len Kravitz, PhD, UNM researcher and program coordinator of exercise science.

1. What is posture?
Posture is a state of skeletal and muscular balance and
alignment that protects the supporting structures of your
body from progressive deformity and injury. Whether you
are erect, lying, squatting or stooping, good posture allows
your muscles to function with maximum efficiency. With
good standing posture your body’s joints are in a state of
equilibrium with the least amount of physical energy being
used to maintain this upright position.

2. What is a posture muscle?
Posture muscles help to fix or stabilize a joint; they prevent
movement, while other muscles create movement. They are
composed of muscle fibers that have a particular capacity for
prolonged work. For instance, as you lean forward slightly to
walk up stairs (the movement), the posture muscles
surrounding the spine help to prevent the upper body from
falling too far forward.

3. Does poor posture affect a person’s psychological
health?
Yes. Watson & MacDonncha (The Journal of Sports
Medicine and Physical Fitness) found people with poor
posture are more likely to have poor self-image and less self confidence.

4. What are the natural curves in a healthy spine?
The low back (lumbar spine) curves inward (toward the
anterior {front} part of the body) and is called the lordotic
curve. The middle back (thoracic spine) is curved outward
(posterior to the body). The neck (cervical spine) curves
slightly forward or inward and thus has a lordotic curve.

5. What is “neutral spine”?
Although the vertebral column has three natural curves,
“neutral spine” usually refers to the lumbar region. Neutral
spine is a pain-free position of the lumbar spine attained
when the pressures in and around the pelvis joint structures
are evenly distributed. The pelvis is balanced between its
anterior and posterior positions.

6. What are neuromuscular control exercises for the
spine?
Exercise programs that are designed for musculoskeletal
injury prevention involve neuromuscular control
components. These programs involve joint stability
exercises, balance training, proprioceptive training,
plyometric exercises and skill-specific training. They
provide multiple stimuli to improve the body’s
neuromuscular control mechanisms.

7. Is poor posture associated with increased falls in older
adults?
Yes. A study found that the best predictor of future fall risk
in people aged 62–96 was deficiency in lateral posture
stability. Lateral stability exercises can help older adults
prevent falls.

Happy Moving!

Eating Mediterranean

2011-10-11T21:39:00.000-07:00

By Sandy Todd Webster IDEA Fitness Journal July/August 2011

A recent analysis of more than a half million healthy adults showed that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality and overall mortality; a reduced incidence of cancer and cancer mortality; and a reduced incidence of Parkinson’s and Alzheimer’s diseases. The diet also has significant impact on a person’s waist circumference, HDL cholesterol levels, triglycerides levels, blood pressure levels and glucose metabolism.

The study, published in the Journal of the American College of Cardiology (March 15, 2011), was conducted by scientists from the region where the diet originated. Their study meta-analyzed findings from 50 previous epidemiological studies and clinical trials that had assessed the effect of a Mediterranean diet on metabolic syndrome and its components. Metabolic syndrome is defined as a combination of medical disorders that increase the risk of developing cardiovascular disease and diabetes. The 50 studies tracked a total of 534,906 individuals.

Instead of limiting total fat intake, the Mediterranean diet provides alternate options for the type of fats used. The menu includes monounsaturated fats, found in olive oil, nuts and avocados; polyunsaturated omega-3 fatty acids, found in fatty fish (salmon, tuna, sardines and trout); and fats from plant sources, like flaxseed. Limiting processed and packaged foods keeps the diet extremely low in unhealthy trans fats, which have been shown to increase the risk of heart disease and strokes.

The Mediterranean people use olive oil in almost everything they eat, including pastas, breads, vegetables, salads, fish and even cakes and pastries. A compound in olive oil may reduce inflammation, an outcome that helps prevent conditions like heart disease, diabetes, arthritis, Alzheimer’s disease, autoimmune diseases and certain cancers.

Omega-3 fatty acids, found in abundance in the Mediterranean diet, are bursting with health benefits. Fatty acids have been shown to reduce the incidence of heart attacks, blood clots, hypertension and strokes. Omega-3s may also prevent certain forms of cancer and lower the risk of neurological disorders like Alzheimer’s disease, cardiovascular disease, type 2 diabetes, obesity and some types of cancer.

No-Workout Weight Loss

2011-10-10T21:37:00.000-07:00

Redbook Magazine January 2009

No time to get to the gym? No problem! Sneak extra activity into your day with these easy exercise shortcuts.

Adding more activity into your daily and weekly routine can help you burn extra calories that could be as beneficial as getting in a workout. Check this out:

At Work:

Instead of taking the elevator, take the stairs. If you park five blocks from your office, then walk and take the stairs you can burn 700 calories in five days (instead of 280).

Sitting and talking on the phone for one hour will burn 40 calories, but stand up and pace while talking will burn 140 calories!

Sitting down for a 45 minute lunch will mostly add calories, but if you eat for 15 minutes and add a 30 minute walk, you could burn 100 calories and cut your lunch calories in half.

At Home:

Watch TV sitting on the coach will burn about 10 calories, but take a 30 minute stroll after dinner browsing a book store or walking through town and burn 60 calories

Get more social and play a game with your family for an hour (instead of surfing the internet alone) and burn about 30 calories.

Tidy up just one room a day for 15 minutes and you could burn 150 calories in five days – and have your weekend off from cleaning.

Out and About:

Don’t drive around the mall for 10 minutes looking for a parking spot close to the door, park in the farthest spot and walk 15 minutes to and from and store entrance and burn 80 calories.

With just these small changes to your days you could burn close to 1,500 calories a day. And once you revamp that routine to maximize your movement, you’ll notice increased energy, improved mood, and a weight loss of up to two pounds a week!

Exercise Helps Self-Control

2011-10-07T21:37:00.000-07:00

DEA Fitness Journal July/August 2011

By Kelly McGonigal, PhD

Imagine this: You’re a participant in a scientific study, and you’ve just been put through a challenging mental test designed to stress you out. The researcher then walks in with your favorite instant stress reliever: chocolate. The researcher offers you a variety of chocolate bars, asks you to choose your favorite and instructs you to unwrap it. But before you can savor the first creamy mouthful, she tells you not to eat it.

Researchers at the University of Exeter, England, put 25 chocolate lovers through this mini stress test as part of a study on exercise and self-control. We tend to think of exercise as something that requires self-control, but psychologists are now considering the possibility that it also increases self-control. For this study, the researchers wanted to know: Could a 15-minute walk before the mental stress test help people resist the temptation to soothe their stress with chocolate?

All participants were asked to abstain from chocolate for 3 days, which previous research has shown increases cravings. When the participants arrived at the laboratory, half of them were asked to walk briskly on a treadmill. These participants showed smaller blood pressure increases during both the stressful mental task and the self-control test, suggesting that exercise helped them cope better with both challenges. Exercise also reduced these participants’ chocolate cravings and urges to eat the candy bar.

This is just one study demonstrating that short doses of exercise can strengthen self-control. The same research team has shown that a 15-minute treadmill walk reduces cravings for cigarettes among smokers and improves concentration in the face of distractions. One study looked at brain activation among smokers presented with images of cigarettes. After exercise, the brain’s reward system—which is responsible for feelings of desire and craving—was less reactive to the images. Another study tracked the eye gaze of smokers and found that those who had just exercised spent less time looking at smoking-related images.

Kate Janse Van Rensburg, MSc, lead author of these studies, says, “A single session of exercise can reduce the attention-grabbing power of temptations. Daily sessions of brief exercise could be integrated into any behavior change attempt to help reduce cravings and handle withdrawal.”

Research also shows that as little as 5 minutes of outdoor physical activity improves mood and self-esteem. What can you do in 5 minutes?

Get out of the office and head for the closest greenery or open sky.
Cue up a favorite song on your MP3 player and walk or jog around the block.
Take your dog outside to play (and chase the toy yourself).
Do a bit of work in your yard or garden.
Step outside for some fresh air and do a few simple stretches.
Challenge your kids to a race or game in the backyard or local park.

Happy Moving!

Eating Mediterranean

2011-08-03T18:38:00.000-07:00

By Sandy Todd Webster IDEA Fitness Journal July/August 2011

No-Workout Weight Loss

2011-08-02T18:37:00.000-07:00

No time to get to the gym? No problem! Sneak extra activity into your day with these easy exercise shortcuts.

Adding more activity into your daily and weekly routine can help you burn extra calories that could be as beneficial as getting in a workout. Check this out:

At Work:

Instead of taking the elevator, take the stairs. If you park five blocks from your office, then walk and take the stairs you can burn 700 calories in five days (instead of 280).

Sitting and talking on the phone for one hour will burn 40 calories, but stand up and pace while talking will burn 140 calories!

Sitting down for a 45 minute lunch will mostly add calories, but if you eat for 15 minutes and add a 30 minute walk, you could burn 100 calories and cut your lunch calories in half.

At Home:

Watch TV sitting on the coach will burn about 10 calories, but take a 30 minute stroll after dinner browsing a book store or walking through town and burn 60 calories

Get more social and play a game with your family for an hour (instead of surfing the internet alone) and burn about 30 calories.

Tidy up just one room a day for 15 minutes and you could burn 150 calories in five days – and have your weekend off from cleaning.

Out and About:

Don’t drive around the mall for 10 minutes looking for a parking spot close to the door, park in the farthest spot and walk 15 minutes to and from and store entrance and burn 80 calories.

Exercise Helps Self-Control

2011-08-01T18:34:00.000-07:00

IDEA Fitness Journal July/August 2011 By Kelly McGonigal, PhD

Research also shows that as little as 5 minutes of outdoor physical activity improves mood and self-esteem. What can you do in 5 minutes?

Get out of the office and head for the closest greenery or open sky.
Cue up a favorite song on your MP3 player and walk or jog around the block.
Take your dog outside to play (and chase the toy yourself).
Do a bit of work in your yard or garden.
Step outside for some fresh air and do a few simple stretches.
Challenge your kids to a race or game in the backyard or local park.

Happy Moving!

The Magic of Spring

2011-04-28T10:35:00.000-07:00

Spring is always an exciting season of the year, often characterized by “spring fever.” It is a season of growth and development in which plants are pollinated, animals emerge from hibernation and flowers burst into bloom. A feeling of hope and excitement returns, and people are ripe for change.

The spring fever that many people experience is the desire to grow and develop as individuals and to plan new adventures. Spring is a wonderful time to jot down exciting plans for the year and begin mapping out a strategy to make them happen.

A Time to Bloom

What does it mean to change? It means “to make different in some particular; to give a different position, course or direction to; to make radically different.” Spring alters the course of life and nature by renewing life, energy and hope. Use this time to plan necessary and energizing changes. Yet, even in your desire to change, be a bit cautious. Even though “change” can sound invigorating, you must always evaluate whether or not the changes you choose are what you really want and need.

With each change up for consideration, ask yourself:

What is my intention in making this change?
Is the timing right?
Have I done the necessary preparation?

As destructive as a surprise freeze can be in spring, impulsive and self-serving changes in your life and surroundings can prove disastrous. Always consider the harmonious working of nature during this time of year and incorporate changes into the world around you lovingly and thoughtfully. Remember that the only person you can change is you. Instead of attempting to force change on those around you, let them bloom as they will, learning from your example, springing forward as they grow.

Cardio Training for Stress Relief

2011-04-27T10:34:00.000-07:00

by Shirley Archer, JD, MA

If you want to improve your resilience against stress, cardio workouts may be the way to go. Regular aerobic training reduces the heart rate response to psychological stress more than either resistance training or no training, according to a study published in the journal Psychophysiology (2004; 41 [4], 552–62.

Forty-five sedentary, nonsmoking male and female participants aged 18–30 participated in aerobic training, resistance training or no training for 6 weeks. Outcome measures included blood pressure and heart rate, among other variables.

Researchers at the University of Maryland in College Park, Maryland, reported that participants in both the aerobic training and resistance training groups had lower systolic blood pressure levels than the group who did no training. Aerobically trained participants had lower heart rate levels during psychological stress after training than did either of the other groups.

The researchers suggested that since aerobic training can lower heart rate response to psychological stress, it may offer a protective benefit over the long term against an increase in the risk of coronary heart disease.

So, if you feel stressed, help yourself out with a short aerobic training session of walking, running, biking, swimming, or playing a sport. Not only will it help you feel less stressed, but it will help your heart and your body weight!

20 minutes a day, most days of the week (4-5 days) is all it takes to feel and look better. Now that the weather is getting nicer, it’s a great time of year to start adding in a daily walk or outdoor play to your schedule.

Dietary Guidelines Updated

2011-04-26T10:28:00.000-07:00

After a lengthy process, the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services released the Dietary Guidelines for Americans, 2010 on January 31, 2011. Developed every 5 years, the Dietary Guidelines have the goal of moving Americans toward a more healthful diet. The update incorporates existing scientific research on food, nutrition and health to prevent disease and battle obesity.

Here’s what has not changed: Americans don’t eat enough fruit, vegetables and seafood; and they eat too much sodium, solid fats, refined grains and added sugars. Taken as a whole, the Dietary Guidelines have two overarching messages: (1) balance calories to manage weight; and (2) consume nutrient-dense foods and beverages.

The 2010 update places a stronger emphasis on reducing consumption of particular foods and food components. Here is a brief summary of highlights that stand out from the previous recommendations:

Reduce sodium to less than 2,300 milligrams (mg) per day, with an even further reduction to 1,500 mg per day for about half the population, including African Americans, all adults 51 and older, and those with hypertension, diabetes or chronic kidney disease.
Consume less saturated fat by replacing it with unsaturated fats. Avoiding trans fat remains a key recommendation.
Reduce intake of solid fats and added sugars.
Limit intake of refined grains, especially those with added sugar, fat and sodium.

The new guidelines also recommend increasing consumption of certain foods and nutrients:

Shift to a more plant-based diet. USDA food patterns, the DASH diet and Mediterranean-style eating are promoted.
Increase consumption of seafood by choosing it in place of meat and poultry.
Choose more foods that are rich in potassium, fiber,
- calcium and vitamin D--all nutrients of concern in American diets.
“Everyone has a role in the movement to make America healthy,” says the report, which emphasizes a coordinated, systematic approach to address our nation’s diet-related health problems. One chapter offers a number of strategies that can help create opportunities for all Americans to make healthier choices, including:
creating local, state and national plans to achieve the Dietary Guidelines’ goals;
increasing access to fresh produce and safe places to play;
improving nutrition literacy, gardening and cooking skills;
increasing health, nutrition and physical education in schools;
partnering with the food industry to create and offer healthier foods, in smaller portions; and
implementing the National Physical Activity Plan.

Despite such guidance, there are still major barriers that make it difficult for all Americans to eat well and maintain a healthy weight. The 2010 Dietary Guidelines go beyond individual behavior change and integrate the evidence into a Call to Action with the potential to address political and social factors that shape America’s food environment.

For the complete set of the new guidelines, go to www.DietaryGuidelines.gov.

Brenda Rule-Osburn, RDH,

Bodies Be Fit, President

Spring into Action!

Don’t spend another day inside! Get up and start moving with our Spring-time Coaching programs.

___________________________________________

Refer your friends and family to the Fitness Motivation Monitor.

Call: (505) 797-3778

Email: brenda@bodiesbefit.com

Best Foods To Eat

2011-03-09T10:03:00.000-08:00

Eat the following::

Salsa and Avocado help decrease lung and bladder cancer

Creatine Monohydrate helps decrease neuromuscular disease and Alzheimer’s disease

2 TBSP almond butter before bedtime helps stabilize blood sugars

Turmeric with yellow onions decrease colon cancer and Leukemia

Salmon with watercress decreases the chance of kidney cancer.

Pre-Biotics

2011-01-10T19:15:00.000-08:00

These nondigestable fibers serve as a source for probiotics (good bacteria) in your gut.

Pre-biotics are available in supplement form, and found in cottage cheese, Jerusalem artichokes, raw chicory, garlic, and leeks.

2009 Clinical Nutrition shows daily consumption of pre-biotic fiber may lead to weight loss by suppressing levels of hormone linked to hunger. Supplementation with 21 grams of “oligofructose" daily lost an average of more than 2 lb in 12 weeks, while the placebo gained weight. This Pre-biotics may maintain weight and muscle mass.

Superfoods For Weight Loss: 10 Foods to Help You Lose Weight

2010-11-09T09:31:00.000-08:00

If you are wondering which foods can help in your weight loss goals, these ten superfoods for weight loss may be just what you’re looking for. First, a few words about superfoods and losing weight in general.

As a rule, when it comes to losing weight, the focus is on what you should not eat rather than on what you should. The reason for this is obvious enough. When you want to shed pounds, you have to cut back on calories, which means eating less. Some foods, however, can help to regulate your metabolism. This can make your body burn fat more efficiently.

One rule to follow when it comes to superfoods is that you should consume superfoods instead of other, less healthy foods, not in addition to them. If you continue to eat junk foods, it will be difficult to lose weight no matter what else you do. It’s also important to get regular exercise. Again, no matter what you do or don’t consume, if you aren’t getting enough physical activity it will be almost impossible to lose weight.

Here are the 10 superfoods that can help you lose weight:

1. Green Tea -Green tea is full of antioxidants that are great for your overall health. Green tea can also help you to lose weight, as it works to increase your metabolism. It’s an excellent substitute for coffee or soda.

2. Sunflower Seeds -Sunflower seeds are extremely nutritious and make a good snack. Buy unsalted, organic raw sunflower seeds. If you want, put a little sea salt on them. In general, avoid buying salted products, as they tend to be oversalted.

3. Almonds -Almonds are one of the healthiest foods you can eat. They are high in healthy fats, protein and other nutrients. They are also, as of this writing, quite expensive unfortunately, especially the organic variety. Eating even a small quantity every day can be a healthy snack. Almond butter is also a great substitute for peanut butter.

4. Avocado -Avocados are another great source of healthy fats. They can be eaten alone, in salad, sandwiches or as guacamole.

5. Raw Sauerkraut -this fermented food is great for digestion and overall health. You can buy this in health food stores or learn how to make it from cabbage.

6. Kombucha -another fermented food, this is a traditional Chinese medicinal tea that is gaining popularity in the West. You can find this in natural food stores or make it from a culture yourself.

7. Super Fruits -A variety of “super” fruits have been gaining in popularity in recent years. I’m grouping them together for simplicity, but you can find them either separately or sometimes together in juice mixes or supplements. Acai Berry; Goji, Mangosteen and Noni. These are all very high in antioxidants and can help with weight loss and overall health.

8. Sprouted Wheat -Sprouted wheat is something you find by itself or as the basic ingredient in healthy breads, pastas or cereals. It’s a good idea to consume this instead of processed, far less healthy wheat products.

9. Flax Seeds -Another source of high quality Omega 3 fatty acids. You can also find flax seed oil, either by itself or in blends of healthy oil.

10. Apple Cider Vinegar -Raw, unfiltered apple cider vinegar is a great supplement, which can be taken alone or made into a salad dressing.

11. Water! Strictly speaking, water is not a food, but it’s way too important to ignore on any list of healthy anything! Water is crucial for keeping your metabolism working efficiently. It’s much better to drink water than any sugar-enhanced “energy” drinks.

These are some superfoods for weight loss. There are others as well, but these are a good foundation. Remember to combine them with regular exercise and you will lose weight!

Source: Fitness For Life

Hash Browns

2010-11-09T09:30:00.001-08:00

Ingredients

* 2 medium Yukon gold potatoes (about 10 ounces), scrubbed
* 1 large parsnip, (about 5 ounces)
* 2 scallions (white and green), chopped
* 2 tablespoons minced flat-leaf parsley
* 1/2 teaspoon kosher salt
* Freshly ground black pepper
* 1 tablespoon extra-virgin olive oil

Directions

Grate the potatoes, with their skin into a large bowl. Peel and grate the parsnip; add to the potatoes. Toss the vegetables with the scallions, parsley and season with the salt and pepper, to taste.

Heat a large (12-inch) nonstick skillet over medium heat and brush the skillet with about half the oil. Add the potato mixture and form into an even cake by pressing lightly with a spatula. Cook, shaking the pan periodically to prevent sticking, until the hash browns are crisp and brown, about 10 minutes.

Remove the pan from the heat; place a flat plate over the top of the skillet. Carefully flip the pan so the potato cake goes onto the plate. Brush the skillet with the remaining olive oil and then side the hash browns back into the skillet. Cook until browned and crisp, about 10 minutes more. Slide out of the skillet onto a heated serving plate. Cut into wedges to serve.

Source: Food Network

Vegetable Meatloaf with Balsamic Glaze

2010-11-09T09:28:00.000-08:00

Ingredients

* 2 tablespoons extra-virgin olive oil
* 1 small zucchini, finely diced
* 1 red bell pepper, finely diced
* 1 yellow bell pepper, finely diced
* 5 cloves garlic, smashed to a paste with coarse salt
* 1/2 teaspoon red pepper flakes
* Kosher salt and freshly ground pepper
* 1 large egg, lightly beaten
* 1 tablespoon finely chopped fresh thyme
* 1/4 cup chopped fresh parsley
* 1 1/2 pounds ground turkey (90 percent lean)
* 1 cup panko (coarse Japanese breadcrumbs)
* 1/2 cup freshly grated Romano or Parmesan cheese
* 3/4 cup ketchup
* 1/4 cup plus 2 tablespoons balsamic vinegar

Directions

Preheat the oven to 425 degrees. Heat the oil in a large saute pan over high heat. Add the zucchini, bell peppers, garlic paste and 1/4 teaspoon red pepper flakes. Season with salt and pepper and cook until the vegetables are almost soft, about 5 minutes. Set aside to cool.

Whisk the egg and fresh herbs in a large bowl. Add the turkey, panko, grated cheese, 1/2 cup ketchup, 2 tablespoons balsamic vinegar and the cooled vegetables; mix until just combined.

Gently press the mixture into a 9-by-5-inch loaf pan. Whisk the remaining 1/4 cup ketchup, 1/4 cup balsamic vinegar and 1/4 teaspoon red pepper flakes in a small bowl; brush the mixture over the entire loaf. Bake for 1 to 1 1/4 hours. Let rest for 10 minutes before slicing.

Per serving: Calories 270; Fat 14 g (Sat. 4.2 g; Mono. 6.3 g; Poly. 3.1 g); Cholesterol 104 mg; Sodium 451 mg; Carbohydrate 16 g; Fiber 1 g; Protein 20 g

Source: Food Network

Oven Fried Chicken by Food Network

2010-11-09T09:27:00.001-08:00

Ingredients

* 1 1/3 cups rice-corn crispy cereal (recommended: Crispex)
* 2 1/4 cups broken bagel chips or melba toast
* 1 tablespoon canola oil
* 2 teaspoons kosher salt
* 1/2 teaspoon cayenne pepper
* 1/2 teaspoon sweet paprika
* 1/2 teaspoon freshly ground black pepper
* 1/2 cup light mayonnaise
* 1 teaspoon Dijon mustard
* 4 bone-in, skinless chicken pieces (about 6 ounces each) See Cook's Note

Directions

Preheat the oven to 400 degrees F. Set a rack on a foil lined baking sheet. Spray the rack generously with cooking spray.

Finely grind the cereal and toasts together in a food processor. Transfer crumbs to a large gallon size plastic bag. Add the oil, salt, cayenne, paprika, and ground pepper and toss to mix thoroughly. Whisk the light mayonnaise and Dijon mustard together in a medium shallow bowl. Add chicken to mayonnaise and turn to coat all the pieces evenly. Drop the chicken into the plastic bag, seal and shake until each piece is evenly coated. Place coated pieces on the prepared rack. Spray the chicken pieces evenly with cooking spray, and bake until the coating crisps and browns and an instant-read thermometer inserted in the thickest part of the pieces registers 160 degrees F, 35 to 40 minutes.

Transfer to a platter and serve hot or at room temperature.
Cook's note:

We like to cook the chicken on the bone for a real moist and juicy chicken experience. If you can't find bone-in skinless chicken, simply pull off the skin before coating. Chicken breast halves can be quite large. To get a healthy 6 ounce portion, cut the breast pieces crosswise with a heavy knife into pieces about the same size as a chicken thigh.

Fudgy Brownies from Food Network

2010-11-09T09:21:00.001-08:00

Ingredients

* 3 tablespoons unsalted butter
* 2 tablespoons canola or other neutral tasting oil
* 4 ounces semisweet chocolate, coarsely chopped
* 3/4 cup packed dark brown sugar
* 1/4 cup white sugar
* 2 teaspoons pure vanilla extract
* 1/2 teaspoon fine salt
* 2 large eggs, cold
* 1 tablespoon cold brewed coffee
* 1/4 cup cocoa powder
* 3/4 cup all-purpose flour
* 1/4 teaspoon baking soda

Directions

Position rack in the lower third of the oven and heat oven to 325 degrees F. Use an 8 by 8 silicon baking pan or line a similar sized metal or glass baking dish with foil or parchment paper so it hangs over the edges by about 1 inch. Spray the prepared pan completely.

Put the butter, oil and chocolate in a microwave-safe bowl, and heat at 75 percent power for 2 minutes. Stir, and microwave again until completely melted, about 2 minutes more. (Alternatively put the chocolate and butter in a heatproof bowl. Bring a saucepan filled with 1 inch or so of water to a very slow simmer; set the bowl over, not touching, the water, and stir occasionally until melted and smooth.)

Stir the brown and white sugars, vanilla and salt into the chocolate mixture with a wooden spoon. Add the eggs and coffee and beat vigorously until fully incorporated and the batter is thick and glossy. Add the cocoa, flour and baking soda and stir just until it disappears.

Pour the batter into the pan and bake until the top is crispy and a toothpick inserted into the middle comes out with a few crumbs, about 30 minutes (40 minutes if not using silicon).

Cool the brownies in the pan on the counter. Lift brownies out of the pan by the foil, if needed. Peel off the foil and cut into 2-inch squares. Serve. Store extra brownies in a tightly sealed container at room temperature for up to 3 days.

Cooks Notes: These brownies started with our HTBW originals. First we made these healthier by cutting out over half of the butter. To keep their fudgy quality, we added in a little canola oil. Then we reduced both eggs and sugar by half. But we still needed the richness and liquid that they were giving us. So we switched from unsweetened chocolate to a combination of semisweet and cocoa powder. We reduced some flour, and added coffee and more vanilla extract for rich flavor. We were still missing the texture that the eggs had given us, so we added in a little baking soda to get a better rise. Lastly, we switched from a lined and buttered baking pan to a silicon baking pan that didn't require any extra butter or spray. We came up with something that is still rich and fudgy with a gorgeous crackle top, but we feel much better about eating these!

Pre/Post Workout Meals

2010-11-09T09:20:00.001-08:00

Healthy Crunch:
Stir in ½ cups of oats into 1 cup yogurt. Let sit overnight in refrigerator. The grains will absorb the yogurt. Why not add nuts or fruit for added protein?

Cranberry Protein Shake:
1 cup frozen cranberries
1 medium orange
1 cup squeezed orange juice
2 scoops protein powder.
Chop cranberries and orange. Then add orange juice and protein powder. Enjoy!!!!

(Oxygen Magazine November 2009)

Power Protein Parfait

2010-11-09T09:14:00.001-08:00

Power Protein Parfait
by Brenda Rule-Osburn
(Taken from Oxygen Magazine December 2009 issue)

Makes 1 serving

8 oz. of Greek yogurt
¼ cup ready to eat oatmeal
2 TBSP of ground flaxseeds
¼ c strawberries
¼ c blueberries
Layer these ingredients in a tall glass and ENJOY!
This is a creamy treat that is great for after exercise because you have a protein and carbohydrate combination needed to promote muscle growth after a workout. ( This can be eaten at anytime). The flaxseeds aids in muscle repair and keeps you “Heart” smart.

Calories: 288
Fat: 6 g
Saturated fat: <.5 g trans fat: 0, Cholesterol,
Sodium: 86 mg
Carbs: 34
Dietary fiber : 8 g
Sugars: 6g
Protein: 27g
Iron: 6 mg

Breakfast Recipes Under 300 Calories

2010-11-09T09:09:00.000-08:00

Making breakfast a daily habit helps you ward off weight gain by reducing hunger later in the day, jump-starting your day with healthy choices, and giving you a boost of energy.

Start your morning off with one of these low-cal and nutritious breakfast recipes.

Scrambled Egg Burritos
Ready in 15 minutes, this Southwestern treat contains 15 grams of filling protein and a spicy kick.
Ingredients: Eggs, low-fat milk, cilantro, butter, low-fat cheddar cheese, fat-free tortillas, tomatoes, chunky salsa
Calories: 259

Ham and Cheese Scones
Get the flavors of your favorite drive-thru breakfast with this lighter, savory scone. Use fat-free buttermilk, reduced-fat cheese, and low-sodium ham, and you can
indulge guilt-free.
Ingredients: All-purpose flour, baking powder, sugar,ground red pepper, butter, reduced-fat extra-sharp cheddar cheese, low-sodium ham, fat-free buttermilk, egg whites
Calories: 217

Oatmeal With Apples, Hazelnuts, and Flaxseed
This hearty breakfast if full of fiber, heart-healthy fats, and calcium. But the combination of sweet and tart flavors is the reason you'll rise and shine each morning.
Ingredients: Hazelnuts, fat-free milk, oats, Granny Smith apples, flaxseed, cinnamon, vanilla extract, brown sugar, slivered almonds
Calories: 258

Mushroom, Pepper, and Fontina Frittata
Filling and full of veggies, this dish is ready in just 45 minutes and feeds 10. Ingredients: Mushrooms, garlic, eggs, egg whites, low-fat milk, basil, butter, tomatoes, fontina cheese, onion, green bell pepper
Calories: 168

Time Your Meals to Lose Weight

2010-11-09T09:06:00.001-08:00

Meal timing is a significant element in any
successful weight loss program. Eating
small, healthy meals frequently throughout
the day is not only important for controlling
appetite and cravings; it is also essential for
maintaining healthy blood glucose, insulin and cholesterol
levels.
A study in the American Journal of Clinical Nutrition,
January 2005 compared healthy lean women and healthy
obese women eating either a regular 6-meals a day pattern or
an irregular 3-9 meals a day pattern over a 2-week period. A
“meal” was defined as a food or snack (liquid or solid)
containing energy, with an interval of more than one hour
between eating occasions.
Regardless of whether they were lean or obese, the women
who ate on an irregular basis had higher LDL cholesterol
levels, decreased insulin sensitivity, decreased energy
expenditure and an impaired thermic effect of food (i.e., how
much energy the body uses to digest food) compared to the
regular eaters.
This shows that the body appreciates routine. When meals
are timed and consistent throughout the day, you stand a
better shot at losing weight and keeping it off.
Here is an exercise you can use to design a successful meal
plan for your personal schedule and lifestyle:

• Write down your wake-up time and schedule your first
meal for about 1 hour later. Remember: breakfast is the
most important meal of the day and it sets the tone for
the rest of your day around eating.

• Time out 3-4 hour intervals for the rest of your meals
throughout the day. For example, if you wake up at 6:00
AM, your meals would be 7:00 AM, 10:00 AM, 1:00 PM,
4:00 PM and 7:00 PM.

• If you do not go to bed until midnight and you eat dinner
at 7:00 PM, then it is reasonable to grab a light, healthy
snack at 9:00 pm. But stick to nighttime snacks that
balance carbohydrates with protein (e.g. yogurt and fruit,
or a slice of whole-grain bread with a smear of peanut
butter).

• Assess how your new meal plan will fit with your typical
daily/weekly schedule. Take some time to consider if
the revised schedule will really work for you. Adjust
your meal times to fit into your schedule, but try to keep
just 3-4 hours between meals.

Strengthen Your Sitting Posture

2010-11-09T08:50:00.000-08:00

Posture, specifically static posture, refers to the way in which you hold your body or assume certain positions –such as sitting, standing and sleeping. The cumulative effect of the time spent in a certain position can lead to prolonged static-posture damage to both the structure and the mechanics of the body. This month, we will focus on sitting and ways in which you can improve your sitting posture. In the coming months, we will focus on standing and sleeping.

Sitting
The human body is designed to be upright and weight bearing on two feet, with the hips extended under the spine to support the torso and head. Unfortunately, the technological advancements over the past 50 years have caused people to spend more and more time in seated positions instead of standing and walking. Extended seated postures have a detrimental effect on the body.

When a person is seated, the hips, spine, shoulders, legs and feet are no longer required to engage in some of their major functions. The hips and spine no longer have to extend, and the feet no longer have to accept the weight of the body. As result, the muscles of the buttocks no longer have to work to extend the hips, the hip flexors and abdominals become shortened and compressed and the spinal structure becomes sounded.

Further, when you are sitting in front of a computer or in the driver’s seat of a car, your arms and hands are placed in front of your torso. This forward position causes the shoulders to round forward and the spine to flex. It also causes the neck and head to tilt upward to keep the eyes aligned with the horizon, computer screen, road, etc.

Changing Sitting Habits
• Get up, out of your chair, several times a day to promote
hip/leg and spine extension. Reach for the sky and
straighten out your entire body.

• Consider using a standing desk, or walking whenever
possible to avoid sitting at a desk or in a car.

• Consider using a stability ball instead of a chair.

• Adjust the position and alignment of your computer
monitor, telephones, steering wheels, chairs, televisions,
computer accessories and keyboards to allow you to
keep a more proper posture while sitting. Avoid reaching
your arms and hands too far forward of your torso.

Exercises
If you are feeling achy in your upper back, or feel that you sit too long every day, a few exercises can be done to help you reverse the effects.

Shoulder press
Stand up (of course), reach your arms in front of you, pull your elbows back behind you as far as you can, then lower your elbows into your “back pockets”. Notice your posture and try to hold this posture as long as you can.

Body Extension –
Stand up (again), step forward slightly with your right foot keeping the knee lightly bent. Reach to the ceiling with both hands stretching your abdominal muscles. Tuck under your left hip to stretch the left hip flexor. Reverse to stretch the other side.

Neck tuck
This exercise will relieve the muscles behind the neck. You can sit for this exercise, or you can stand with your back against a wall. Pull your shoulders back and down. With your head facing forward, pull your chin in pushing your head against the back of your chair or the wall. Hold it for a few seconds and then just relax. Do Not push the head forward again. Repeat 4-5 times.

Happy Standing
Brenda Rule-Osburn, RDH,
Bodies Be Fit, President

Fitness is Just a Phone Call Away

2010-11-08T21:45:00.001-08:00

Albuquerque Tribune - Evening Apr 25, 2006

Fitness is Just a Phone Call Away
Clients ring personal trainer Brenda Rule-Osburn to motivate, instruct them
Richard Stevens Commentary

Brenda Rule-Osburn, a certified personal trainer, will be a contributor to the Recreation Corner that will run Friday in The Trib’s sports section from May through August. The Recreation Corner will debut May 5 with golf tips from Puerto del Sol pro Todd Kersting. Rule-Osburn’s column will debut on May 12.

If you are looking for a sweaty time, call Brenda Rule-Osburn. If you are looking to burn calories, drop pounds, grow muscles, get in shape, eat better, strengthen your heart and maybe even live longer, call Rule-Osburn.

Or, as one of her clients puts it, if you are looking for a “gentle kick in the butt,” call Rule-Osburn. Yes, fitness might be just a phone call away. Rule-Osburn, 46, is a certified personal trainer who has expanded — and maybe improved — her business by hooking up with a California-based company called Fitness By Phone. Of course, you don’t lose the pounds and change your lifestyle simply by chatting with Rule-Osburn on the phone. She has her rules. You have to eat smarter. You have to set goals and keep charts. You have to wear a calorie counter called Caltrac. You have to move, move, move. But Rule-Osburn can be that kick in the butt that sometimes accompanies the advice, the charts, the goals.

This personal motivation by phone has been used successfully in many professions. Now, some of the gurus of the gym have gone long distance. One of Rule-Osburn’s prize clients is Tammy Wiggins, a nurse in Indianapolis.

“I love the program,” said Wiggins, 42, married with two children. “Brenda is a great coach and she has put together an excellent program of things I would never think to do on my own. And she’s there 24-7 for me. She is there to push me, but always in a positive way.

“I had my doubts that a program like this would work long distance but I’ve lost 52 pounds since June of 2005. She is that voice in the back of your head telling you to keep going, that you can do it.”

A client of Fitness By Phone typically keeps a diary that tracks diet, exercise, calories burned, heart rate, etc. Rule-Osburn critiques the progress — or lack of progress — and makes changes. Or simply does some gentle motivating.

“We set goals and the goals are nutritional as well as physical,” she said. “And I’m always there if they need to talk.

“They are given tools that give immediate results and we establish a relationship of accountability to me and to themselves. But ultimately I strive to teach my clients to be accountable to themselves.”

Rule-Osburn admits her Fitness By Phone coaching often resembles baby-sitting. Kind of like telling a kid to do their homework — or eat their veggies. But the adults usually get into the physical progress and therefore into the physical process.

“A gym can be overwhelming,” said Adrianna Hermosillo, 36. “I walk into a gym and I don’t know where to start.

“With Brenda, I’m seeing results and I’m being pushed to get those results. I need that motivation. I need that push. This is like having a friend who knows everything there is to know about conditioning and is willing to share it with you.

“She is strict with you when it comes to working out, but when it’s one-on-one on the phone, it’s like talking to a friend.”

Rule-Osburn offers different Fitness By Phone programs that range from $150 to $400. The more expensive packages include personal workouts in her home gym. You can also use her home gym to work out on your own. Her garage-converted-into-a-gym is a maze of fitness paraphernalia that includes treadmills, elliptical machines, free weights, Bowflex and even the Chuck Norris-hyped Total Gym.

“Her exercises are awesome,” said Hermosillo. “I’ve been doing this for (two months) and I don’t think I’ve done the same exercise twice.”

Rule-Osburn says the motivation factor for her clients vary but she prefers the ones who are in it for the sake of good health. The dropping of pounds will be a bonus. Wiggins said a strong motivation for her was to “lose inches.” Hermosillo admits it was “the vanity factor.” And Wiggins also has another goal: “One of my goals is to fly out to Albuquerque this fall and finally meet her.”

Stevens is the Tribune’s deputy sports editor. You can reach him at 823-3663 or rstevens@abqtrib.com.

Fitness and Fat Burn

2010-11-08T21:41:00.001-08:00

Exercising with Gravity is Gratifying

It is you versus gravity.

A quick new workout is popping up in health clubs all over the country but the gym is not the only place you will find it.

These firefighters are testing a new fitness craze with machines that use gravity to build muscle.

Firefighter Tony Pittarelli says, "…Space and injury prevention. Less weights, less plates, you don't have to have a spotter. You can just go in there and do a quick workout and that's it."

"It's a great piece of equipment that can go into such a small space, and you can work every body part," says Tony Pittarelli.

The average firefighter going into battle with heavy gear can weight up to 300 pounds so it's no wonder that stress-related heart disease is the leading cause of firefighter deaths.

For firefighters, injuries are another big concern.

Brenda Rule-Osburn is a certified personal trainer and says, "So, the more movement, the more range and training of other muscles, the less prone we are to injury."

According to research, this type of incline resistance training is an effective tool for people recovering from lower body injuries.

The machines allow the spine to be fully supported and exercisers rely on using their core muscles to maintain balance.

This creates a strong core that can prevent injury and improve posture.

"People with back problems, hip replacements, things like that, this is a great piece of equipment that keeps you stabilized," says Brenda Rule-Osburn.

So whether you have pain or just looking for a quick and effective workout, gravity is apparently holding its ground.

Gravity machines are the only incline training system to be endorsed by the American Physical Therapy Association.

Put Some Meat on Your Bones

It turns out what your grandmother said may be true: “Put some meat on your bones.”

In a study released today scientists say being just a bit overweight reduces your chances of dying of some chronic diseases.

Notice we said overweight not obese because there is a difference.

Researchers found overweight people usually 20 to 30 pounds over what's recommended are not more likely to die from heart disease or cancer.

Actually die less often from lung cancer, Alzheimer’s, and Parkinson’s.
Experts say don't try to gain weight but if you're just a few pounds over and otherwise healthy don't sweat it.

Indiana's News Center

2010-11-08T21:35:00.000-08:00

Tiffany Ficklin is not the kind of person you would imagine battles a weight problem.

"My clothes were tight and I really just felt kind of sloppy," says the professional kickball player who gets plenty of exercise.

Her problem: time and location.

"I travel 60 days out of the year and I was in different cities, different hotels across the country," she explains.

With a hectic schedule and no access to a gym, keeping on track was not easy. Then she discovered "Fitness by Phone." Now she connects with her coach from anywhere.

Brenda Rule-Osburn is a certified personal trainer... and a life-line for people on the go.

"I teach people how to workout anywhere, any time, any place," says Rule-Osburn.

Nat sound: So using the stairs in my hotel I can run up and down for the cardio?

Jennifer Blomquist/Reporting: "Fitness by Phone" clients wear a special tracking device that keeps track of the calories they burn. The coach reviews a journal and then calls the client every week to keep track of their progress.

Mary Jane Johnson/Exercise Physiologist: One of the nice things about being coached by phone is that you don't have to make a physical appointment, drive somewhere or find a place to put the kids.

A simple idea... but does it work? A Standford University study says it does by keeping people accountable.

Mary Jane Johnson: All of the studies that have been done on various types of populations ranging from people with heart problems to healthy adults have all shown that people have been able to achieve success with coaching by phone.

Tiffany Ficklin: Here were are nine months later and I have lost 24 pounds and about four inches from my waist.

So if you need to get in shape, you might want to start by exercising your fingers.

Brenda's Personal Story

2010-11-08T21:31:00.000-08:00

Brenda's Fitness By Phone Story

Sport Specific Strike Zone

2010-11-08T21:25:00.000-08:00

Adult kickball players have so much fun they forget they’re exercising
By Glen Rosales For the Albuquerque Journal

Kickball. It elicits memories — some good and some bad — of grade school gym class. But it’s no longer just a kids’ game, and adults who play it need to be aware that just as with any other sport, it should be taken seriously.

It’s a sport that can be a tremendous way to exercise and keep fit without really going through the drudgery of a workout, says local certified personal trainer Brenda Rule-Osburn, who operates Bodies Be Fit.

“It’s a great sport to get great exercise,” she says. “You can exercise in a lot of different ways outside of the gym. In kickball, you’re exercising, but you’re having fun so you don’t really think of it as exercise.”

Participants can burn as many as 600 calories during a game, says Tiffany Ficklin, spokeswoman for the World Adult Kickball Association and a player herself.

“What I feel are those quick-twitch muscles,” she says. “It’s those quick bursts of energy that get you.”

That’s the real benefi t of the sport, Rule-Osburn says. “You have a lot of quick stops and quick starts. That gets your metabolism going and keeps it going for longer periods of time.

“Jogging is a great activity, but running like this off and ..s you keep going for a longer period of time.”

While the sport is played recreationally much like beer-league softball, it’s extremely competitive, says player Alfredo Moreno, who works in the University of New Mexico sports-media relations department.

“I don’t think it’s anything that anybody goes out and trains for,” he says. “But you are competing and you want to show what athletic skills you have left. And you don’t want to be sore the next day. You want to jog a little beforehand, do some minor stretching, because once the game starts, people are playing it seriously.”

Knocking around

A track athlete while attending school in southern Oregon, the 29-year-old Moreno says he got into the sport on a lark, knocking the ball around in the evening with college friends.

“That was before we knew there was a national association and that there were people in the Northeast who were taking this thing extremely serious,” he says.

His team reached the semifinals of a national tournament in Washington, D.C., before disbanding, although he stuck with the sport by signing as a free agent with another team.

As with any sport, injuries do happen. “You see some of the soccer-related injuries,” Moreno says. “Pulled hamstrings, sore groins. After a tournament, playing six hours in a day, I’m definitely sore the next day.”

Many of the injuries involve new players, Ficklin says. “People vividly remember playing in the fifth grade,” she says. “The first thing they’ll do is get out there and take a great, big, gregarious kick. The first thing they pull is their quad.”

One way to avoid injuries is through a solid warmup, Rule-Osburn says. She recommends something that again goes back to childhood: jumping jacks.

“Jumping jacks increase your metabolism and get your heart going,” she says. “It’s just a good exercise overall because you’re using all parts of your body.”

While exercise is one health benefit of the sport, there are others, Ficklin says, not the least of which is stress relief. “There’s nothing like taking out your aggression on the big red rubber ball,” she says. “We’re really just a bunch of adults running around and having fun like kids.”

It’s also a great social sport for people looking to make new friends. “It’s really about being young at heart,” Ficklin says. “We have people who played sports in college. We have working people. We have people that sit behind a desk all day. And we have people who were picked last in gym class. The great thing about WAKA is you’ll never get picked last again.”

Trainers Call

2010-11-08T21:19:00.000-08:00

Trainer's Call by Brenda Rule-Osburn

BY PHONE AND FAX, FITNESS COACHES ARE MEETING THEIR CLIENTS’ NEEDS

Story by NANCY TIPTON Photographs by MARLA BROSE of the Journal

Debbie Kennedy has always been good at losing weight. “I’ve been on every diet known to man. And I was successful at them,” she says. But what the 46-year-old Albuquerque resident didn’t get from any of the diet plans were tools to help her keep the weight off. “Diet is the operative word here,” she says. “What I needed was a life change.” Enter personal trainer Brenda Rule-Osburn. Kennedy’s husband gave his wife a gift certificate to meet with Rule-Osburn, who, it turns out, is more than a personal trainer. She’s a coach. Kennedy and Rule-Osburn are part of a growing national movement in the fitness industry involving people who want more than six-pack abs and trainers who do more than change weight stacks and count reps. Coaches aren’t just for teams and elite athletes anymore.

Customized approach
“You need someone to look at the big picture,” says Cindy Miller, a certified personal trainer who owns Heart Zones Personal Coaching. The California-based company uses heart rate-based training for a variety of athletic endeavors. “Some people don’t know where to start with a program, others just aren’t getting results they want. Both can benefit from a coach,” she says. “It works great for the self-directed athlete who just needs a little accountability.”

The Heart Zones program works like this: After a brief interview with Miller, the client is paired with a Heart Zones coach who can best meet the client’s needs and goals.

Heart Zones offers four- or eight-week programs that include a weekly phone consultation with a coach (additional weeks may be purchased anytime) and can include specific training plans for a triathlon, a 5K/10K run or walk, weight management, a long-distance event or any other goal.

More information, including prices, is available on the company’s Web site, heartzones.com.

Talking pointers
Rule-Osburn’s approach was developed by another California resident and personal trainer, Susan Block, and it’s called Fitness by Phone. Block says she stumbled onto the method almost a decade ago when a former client called Block, frustrated because she had stopped working out.

In an article for Aerobics and Fitness Association of America, Block writes, “Beverly wanted to find a way to overcome her scheduling obstacles and get back on track with her fitness goals. I had an idea and though neither of us knew if it world work, we were willing to give it a try.” Block’s idea was to have the client use a heart rate monitor and an accelerometer to measure her activities. She had the woman keep a record of what she was doing. And, once a week, the two had a 20-minute phone conversation.

It worked so well that Block developed a program to teach other trainers how to incorporate phone coaching into their businesses.

“The approach is really empowering,” says Rule-Osburn, who was named Fitness by Phone’s Coach of the Year last year. “We give people the tools and they become empowered and self-motivated,” she says. It isn’t a quick fix. Rule-Osburn asks clients to commit six months to the program. And she starts at the beginning, having clients keep diaries of what they are eating and how much they are exercising. Then she has them use a Calrac, a device worn on a belt that measures steps taken and calories burned. She develops a cardiovascular program and, a little later, a strength training program. She talks with clients by phone. She also has converted her garage into a gym where her clients can work out.

Rule-Osburn offers five “starter” packages that range in price from $150 to $399 a month. More information is available by calling her at Bodies Be Fit, 797-3778, or by e-mailing her at brenda@bodiesbefit.com.

Moving more For Kennedy, it was the personal attention that made the difference.
“If you don’t call Brenda at the appointed time, she’s calling you,” she says.
Kennedy has worked with Rule-Osburn since June and has lost about 60 pounds.
“But what I’ve gained is that it’s expanded my thought pattern.”
She travels for her job and now picks hotels based on whether they have workout facilities. She also says it isn’t about the weight anymore. “I feel better when I exercise. I found I like to walk … I like to move. “I don’t feel guilty when I eat a dessert. I just exercise more.” Although the concept is catching on, finding a coach can be somewhat challenging. A check with major gyms in Albuquerque found none offering “phone coaching” as part of a regular package.

Heather Morgan, regional fitness manager for New Mexico Sports & Wellness, however, says some of that organization’s trainers are starting to work more by unconventional means like email and phone.

Obesity

2010-10-11T14:02:00.000-07:00

Is a testosterone suppressant

50% of obese men have low testosterone levels

Low testosterone levels results in insulin resistance which increases abdominal fat.

Testosterone declines at a rate of 1% per year from mid forties

Long term exercise increases testosterone levels and increases muscle mass.

8 Minute Ab Workout

2010-09-15T05:16:00.000-07:00

The Story behind the TRX | Alwyn Cosgrove

2010-09-14T12:15:00.000-07:00

I always recommend the TRX fitness program to my customers. It is a great way to stay in shape!

Randy Hetrick had a problem.
As a special ops squadron commander deploying on ships, submarines and safe houses, he needed a way to keep his team in world-class shape without having access to world-class gyms.

So during a deployment in Southeast Asia, Hetrick grabbed some parachute webbing and began stitching away.

He anchored the straps, and, using his body weight for resistance, started doing presses. And flys. And curls.
The prototype for his TRX Suspension Trainer was born

The Story behind the TRX | Alwyn Cosgrove

Fast Food As Addictive As Heroin, Study Confirms

2010-09-13T05:26:00.000-07:00

I found this article to be quite the eye opener when it comes to fast food and the body.

The latest study, published March 28 in "Nature Neuroscience," likened the affects of high-fat, high-calorie fast food to those of cocaine or heroin, in animals at least.

The researchers showed that the pleasure-center in rats brains were overstimulated from the fast food similar to an addict's cocaine binge. Eventually, the pleasure centers became so overloaded that rats needed more and more food to feel normal, according to Paul H. Kenny, an associate professor of molecular therapeutics at the Scripps Research Institute.

Fast Food As Addictive As Heroin, Study Confirms - Thats Fit

The Most Unhealthy Foods in Your Supermarket part 1 at Good Health Naturally - StumbleUpon

2010-09-10T09:32:00.000-07:00

Groceries stores have so many options to choose from. It can be difficult to know which foods are good for you and which foods are not.

1. Margarine

The process used to make a liquid oil opaque yellow and spreadable produces an incredibly unhealthy product that hardly qualifies to be called a food. It doesn’t matter if you start with the best quality extra virgin olive, the final product is still an unhealthy food.

2. Breakfast Cereals

These cleverly marketed, attractively boxed ‘foods’ are in my opinion one of the most unhealthy foods in your supermarket.

The Most Accurate Calories Burned Calculator

2010-09-09T09:24:00.000-07:00

Free calorie calculator to keep track of how many calories burned for each activity.

The Most Accurate Calories Burned Calculator,

15 stretches

2010-09-08T09:14:00.000-07:00

This is a cute website that will walk you through some great stretching exercises!

15 stretches

10 (Updated) Exotic and Healthy Juice Recipes

2010-09-07T09:00:00.000-07:00

If you are a fan of Juicing then take a look at some of the exotic healthy juice recipes that can improve your health.

The Body Cleanser healthy juice recipe

Use 3 parts apple 1 part ginger and 3 parts carrot. The main benefits of this juice include revitalization of the body, good for cold and glowing skin. Beauticians usually prescribe this juice because of its extremely good effects on the skin. But the benefits are not limited to the skin. This is one of the most healthy juice recipes. It has a cleansing and boosting effect to the whole body.

Two hundred sit-ups

2010-09-03T08:45:00.000-07:00

If you are looking to strengthen your core, then we have a great website for you. Two hundred sit ups will take you from beginner to advanced in six weeks. Check out the link below:

two hundred sit-ups

Craig Ballantyne's Favorite Bodyweight Exercise - Prisoner Squat

2010-09-02T07:55:00.000-07:00

More About Abdominals

2010-09-01T07:49:00.000-07:00

Your rectus abdominus is the muscle that makes up your six pack. It runs down the center of your stomach and helps flex your lower spine.

Your external oblique’s extend from your lower back across the sides of your abdomen. You flex your trunk with these and assists with breathing. Especially exhaling.

Your internal oblique’s are deeper and let you rotate your torso and bend sideways.

Your erector spinae are cable-like muscles that line the back of your spine and extend up to the base of your skull. They work with your other core muscles to keep your spine stable when you bend and twist.

Transverse abdominus is within the lower half of you abdomen. They stabilize your pelvis. If you get strong here, when you trip over a throw rug on the floor, you will less likely nose dive to the floor!!!

Women and Metabolism

2010-08-31T07:38:00.000-07:00

Women’s metabolism slows 5% with each decade of life. Hormones play a big role but mainly the reason is because you become less active!! Results are less muscle mass. By the time you are 35 years old, you will burn 75 calories less per day. By 65 years of age, 500 calories per day decrease. This is what happens if you do not outsmart mother nature!!

When you reach 20, muscle and bone are at its peak.

At 30, your mitochondria that power houses muscle and burn energy, become less active

At 40. A drop in estrogen and metabolism slows.

At 50, there is a decrease in activity and hormones that maintain muscle mass and bone density .

So what is a GIRL to do??? Get moving, that’s what!!! And lift weights!! Eat clean 90% of the day and 10% fudge it!!

B Vitamins

2010-08-30T09:51:00.000-07:00

Vitamin B Complex is so important for Creating Energy and keeping muscles healthy for Physical Activity.

B’s make Red Blood Cells

Repairs muscles

Creates new Proteins

B-Vitamins include Riboflavin, Vitamin B-6, Vitamin B-12, Panthothenic Acid, , Biotin, and Folate.

High intensity exercise will deplete Vitamin B stores.

If you are low in Vitamin B, anemia will result.

May take 3 months before you know you are depleted.

Being low in the B vitamins , may hurt your golf, running swimming and lifting capabilities.

20 Ways To Never Look Tired | The Beauty Bunny - StumbleUpon

2010-08-27T08:22:00.000-07:00

We focus a lot on this blog about exercise, weight loss and fitness tips. However, another important factor to healthy living is to feel like you look good as well! Below is a list of ways to 20 Ways To Never Look Tired | The Beauty Bunny.

Hang your head upside down. Blood rushes to your face, giving you a wide-awake flush; plus, the simple motion of bending over backward will wake up your muscles and make you feel energized. You can always try a quick backbend instead if you’ve already done your hair and don’t want to mess it up.
Try a ponytail facelift. Pulling your hair into a high, tight ponytail literally gives your face a little lift, so you’ll look refreshed. Plus, the high, bouncy style declares “Up and at ‘em!”
Use a spoon on your eyes.
Dab on some shiny pink lip gloss to give your face color and draw attention away from your weary eyes.
Take a cold and hot shower. Alternating blasts of hot and cold water in your morning shower revs circulation and returns color to your skin.
Try an icy facial. Add a drop of lemon juice and olive oil to the water in each square of your ice cube tray. Once it’s frozen, run an ice cube over your face. The cold reduces puffiness, while the lemon juice’s citric acid tightens skin and the olive oil adds moisture.

20 Ways To Never Look Tired | The Beauty Bunny

Your Satisfying Meal Plan Full of Fat-Burning Foods - Diet & Weight Loss - Health.com

2010-08-26T08:17:00.000-07:00

Click on the link below to download your Satisfying Meal Plan Full of Fat-Burning Foods - Diet & Weight Loss - Health.com - StumbleUpon

Sugar Stacks - How Much Sugar Is in That?

2010-08-25T08:13:00.000-07:00

How much sugar are you really eating? Check out the link to see images on how Sugar Stacks - How Much Sugar Is in That?

10 Easy Ways to Eat Natural - Healthy Living - Health.com - StumbleUpon

2010-08-24T08:12:00.000-07:00

Eating naturally doesn't have to be difficult. Check out the list below to find 10 Easy Ways to 10 Easy Ways to Eat Natural - Healthy Living - Health.com -

1. The end of the brown rice rut
Because nobody has an hour to devote to a midweek side dish, quick-cooking quinoa and whole-wheat couscous are truly revolutionary. With the same satisfying texture and nutty flavor as brown rice (plus more fiber), these 10-minute grains give new meaning to fast food.

2. Almonds by the pound
If you’re sick of schlepping to crunchy co-ops to buy nuts, dried fruit, and grains in bulk, you’ll be happy to hear that mass grocery stores are rediscovering these money-saving bins. That means we can buy less-processed, less-pricey raw almonds, unsalted sunflower seeds, organic trail mix, and more where we stock up on milk and other basics.

3. Generation 2.0 market bag
Buying fresh means buying often. And if you’re biking or walking to the market to stock up, you need a tote that’s up to the task. The new reusable, planet-friendly bags do it all—they’re big enough to carry loads of goodies, truly leakproof, and way cuter than granny carts. On the fence about bringing your own? A single reusable bag could eliminate more than 1,000 plastic grocery bags in its lifetime.

10 Easy Ways to Eat Natural - Healthy Living - Health.com -

11 Worst Foods You Should Avoid or Limit - StumbleUpon

2010-08-23T08:08:00.000-07:00

We all know which foods are bad for you, however, do you know why they are bad?

1. Doughnuts

full of free radicals and trans fat (store-bought doughnuts contain 35-40 per cent trans fat)
high in sugar, nutrient-free and calorie-dense (an average doughnut contains about 200-300 calories, mostly from sugar, and few other nutrients)
full of white flour (in most varieties)

2. Soda

high in sugar (one can of soda has about 10 teaspoons of sugar - 150 calories)
high in caffeine (30-55 mg of caffeine per one can of soda)
loaded with artificial food colors and sulphites
filled with harmful artificial sweeteners and sulphites
no nutritional value
studies have linked soda to bone weakening, obesity, tooth decay and heart disease
there is a thought that consumption of diet soda stimulates people to crave sugary foods, supporting a recent study that found that people who were more likely to drink diet soda were obese (Some health facts about diet soda)
diet soda should never replace water or milk as a source of rehydration.

3. French fries (and all commercially fried foods)

high in trans fat (potatoes cooked at high temperatures in vegetable oils)
high in free radicals harmful to the body
high in acrylamide (up to 82 mcg per serving), a potent toxic chemical formed as a result of unknown chemical reactions during high-temperature starchy foodsfrying or baking of starchy foods
consuming foods that are fried in vegetable oils contributes to aging, clotting, inflammation, and weight gain
foods that are fried in vegetable oils like canola, soybean, safflower, corn, and other seed and nut oils are particularly problematic
polyunsaturated fats easily become rancid when exposed to oxygen and produce large amounts of damaging free radicals in the body

Click here to see all 11 Worst Foods You Should Avoid or Limit

Healthiest Chain and Fast Food Restaurants - OrganizedWisdom Health

2010-08-20T08:01:00.000-07:00

Healthy Food on the go is almost an oxymoron! However, click on the link below to find the Healthiest Chain and Fast Food Restaurants - OrganizedWisdom Health

Local store can't keep Fivefinger shoes in stock

2010-08-19T07:54:00.000-07:00

Have you heard of the newest phenomenon in shoe foot wear! the

"Darry Jackson is the son of Bill Jackson, and at the store that his dad started, an odd looking shoe called Fivefingers is one of their best sellers.

"We cannot buy enough of these shoes," Jackson said.

The store has a waiting list for the product created by a company called Vibram.

"This is like going barefoot, the feeling is amazingly different and it feels good," Jackson said."

I'm all for these shoes and can't wait to give them a try.

Local store can't keep Fivefinger shoes in stock

Reduce Your Food Cravings

2010-08-18T07:47:00.000-07:00

Food cravings can be the death of any well intentioned diet. However, your food cravings may be a result of your body needing specific nutrients. Check out the List to Reduce your Food Cravings:

Chocolate Magnesium Raw nuts and seeds, legumes, fruits
Bread, toast Nitrogen High protein foods: fish, meat, nuts, beans
Burned food Carbon Fresh fruits
Salty foods Chloride Raw goat milk, fish, unrefined sea salt
Tobacco Silicon Nuts, seeds; avoid refined starches

Reduce Your Food Cravings

Water Aerobics Exercises : Water Aerobics Jogging with a Noodle

2010-08-17T07:41:00.000-07:00

Basic Aqua Fitness & Pool Workouts : Doing Crunches in Water for Aqua

2010-08-16T07:38:00.000-07:00

Aqua Fitness: How To Get A Great Workout In The Pool -Stretching | catherine-morgan.com

2010-08-13T07:30:00.000-07:00

Causes of Cycling Injuries

2010-08-12T07:26:00.000-07:00

Cycling is a great way to tone the lower half of your body. However, for the avid cyclist it be a source of pain. Check out the link below for common cycling injuries and how to avoid them (Causes of Cycling Injuries )

Hip Pain

WHAT AND WHY: Pushing excessively high gears can wreak havoc on your hips, as can tight muscles and weak glutes.

FIX: Gear back and increase your cadence to take pressure off your hips. Follow the glute-strengthening advice in Knee (below). Do yoga poses like the pigeon, where one leg is bent 90 degrees in front of you and the other is extended behind you.

Knee Pain

WHAT AND WHY: Achy hinges are usually a result of incorrect saddle and/or cleat position, weak outer glutes, and doing too much too soon, especially in a big gear.

FIX: Generally, if it hurts in the front of your knee, your saddle is too low. Pain in the back means it's too high. Spin an easier gear. Strengthen your outer glutes with lateral leg exercises like side lunges and side leg raises. Stretch your quads, iliotibial bands and hamstrings. Get a professional bike fit.

Causes of Cycling Injuries

How To Build Big Shoulder Muscles: Trap, Delt and Rotator Cuff Exercises

2010-08-11T06:51:00.000-07:00

Are you frustrated with the muscle definition in your shoulder? No matter how hard you try, does it seem that you just can't get the chiseled look that you want?

If you want to build big muscles in your shoulders and upper back, you should know that the shoulder joint is a ball-and-socket joint, much like the hip. However, the shoulder is much more sensitive and at a greater risk of injury. Training with proper form, in a multi-directional environment, decreases this risk. Train smart and these muscles will grow.

How To Build Big Shoulder Muscles: Trap, Delt and Rotator Cuff Exercises

Harvard Medicine: Nutrition

2010-08-10T06:48:00.000-07:00

Most fat in excess is bad for you. However, Harvard Medicine makes the case that belly fat can actually be worse than hip and thigh fat.

Excess fat isn’t good for your health no matter where it is. But saddlebags and ballooning bellies aren’t equivalent. When it comes to body fat, location counts. Fat lying deep inside the abdomen, called visceral fat, is more perilous than the subcutaneous (meaning “beneath the skin”) fat you can pinch with your fingers, reports the August 2010 issue of Harvard Women’s Health Watch.

Fat cells aren’t just inert storage depots. They are biologically active cells that act like miniature endocrine organs, making and secreting hormones and other molecules that affect other tissues. Visceral fat cells are particularly dynamic. Their activity has been implicated in a number of chronic conditions, including cardiovascular disease, dementia, and breast and colorectal cancers.

The good news is that visceral fat responds more efficiently to diet and exercise than fat on the hips and thighs, notes Harvard Women’s Health Watch. Here are some approaches that may help to minimize belly fat

Harvard Medicine: Nutrition

Fitness Partner: Activity Calorie Calculator

2010-08-09T06:44:00.000-07:00

This website lists multiple fitness activities and the based on your weight and duration of activity (scroll all the way to the bottom of the page to fill out) will give you an idea of how many calories were burned! Fitness Partner: Activity Calorie Calculator

www.HealthGuru.com: Taking Test Your Food IQ

2010-08-06T06:39:00.000-07:00

This is just a fun little test about food! www.HealthGuru.com: Taking Test Your Food IQ

I Lost Weight, but I Gained It Back

2010-08-05T06:35:00.000-07:00

This article from ELLE.com had an interesting quote that I wanted to share:

Indeed, mustering the motivation [to workout] turns out to be the key to success. My friend Kenneth Shaw and I have been running a little weight-loss experiment on Flaab.com, and our statistics reveal two intriguing facts: People will lose weight (and keep it off) when they’re motivated by money, and when dieters start struggling, a stern (but supportive) phone call from someone they trust can put them back on track.

Fitness by Phone DOES work. Call me today for a consultation.

I Lost Weight, but I Gained It Back - Get more Health and Fitness Advice at ELLE.com

Better Ideal Weight Body Calculations

2010-08-04T06:30:00.000-07:00

Setting realistic weight loss goals is key in maintaining a fitness and nutrition plan. Trying to reach an unattainable or unhealthy goal can lead to frustration and lack of motivation. Check out the Better Ideal Weight Body Calculations.
These calculations can help you plan an attainable goal for weight loss.

Guacamummus or Hummamole (Avocado Hummus) Recipe | gimme some oven

2010-08-04T06:24:00.000-07:00

Although I wouldn't recommend eating a large portion of this recipe by yourself, I would definitely recommend this recipe. Avocados are one of the healthiest fruits. They contain oleic acid, a monounsaturated fat that may help to lower cholesterol. They are also a great source of potassium. (Guacamummus or Hummamole (Avocado Hummus) Recipe provided by gimme some oven)

Guacamumus or Hummamole (Avocado Hummus) Recipe
(Original recipe)

Ingredients:

1 avocado, peeled and pitted
1 (15 oz.) can of chickpeas, drained
1/2 cup fresh cilantro, chopped
1/4 cup chopped red onion
3 cloves garlic, peeled and smashed
2 Tbsp. tahini (optional)
1 Tbsp. olive oil
1 lime, juiced
1 tsp. cumin
1/4 tsp. salt (more or less to taste)

Method:

Combine all ingredients in a food processor and blend until smooth. Add in a few extra tablespoons of water to thin out the consistency if you’d like.

Guacamummus or Hummamole (Avocado Hummus) Recipe | gimme some oven - StumbleUpon

Eleven Tips for Exercising Regularly

2010-08-03T06:15:00.000-07:00

Although exercise feels great, the motivation to get up and move is not always there. Below are some tips from Pump It Up to help you become a regular exercise fan.

1. Always exercise on Monday. This sets the psychological pattern for the week. Along the same lines …

2. If at all possible, exercise first thing in the morning. As the day wears on, you’ll find more excuses to skip exercising. Get it checked off your list, first thing.

3. Never skip exercising two days in a row. You can skip a day, but the next day, you must exercise, no matter how inconvenient.

4. Give yourself credit for the smallest effort. My father always said that all he had to do was put on his running shoes and close the door behind him. Many times, by promising myself I could quit ten minutes after I’d started, I got myself to start—and then found that I didn’t want to quit, after all.

5. Think about context. I thought I disliked weight training, but in fact, I dislike the guys who hang out in the weight-training area. Are you distressed about the grubby showers in your gym? Do you try to run in the mornings, but recoil from going out in the cold? Examine the factors that might be discouraging you from exercising.

Click Here to Read 6 more Pump It Up Tips to Exercise Regularly - DivineCaroline -

Portion Distortion

2010-08-02T06:09:00.000-07:00

No doubt about it, unhealthy portions has risen in America. The ability to eat more than we can handle has lead to a rise in obesity and other health related conditions.

Ever wonder who decides how many Gummy Bears = 1 serving? (18) Or that one cup of Wheaties = 1 serving? Well, nationwide food consumption surveys do, but also the NHLBI (National Heart, Lung, and Blood Institute). So if you’re wondering why a serving of ice cream is usually only a ½-cup (on their Web site the NHLBI says no more than the size of half a baseball), it’s because that’s what they’ve determined is the right amount to stay healthy. Meanwhile, we all know how many baseballs Baskin Robbins scoops into their hot fudge sundaes–enough to fill a small bathtub, right? (Portion Distortion: 10 Food Servings, Now Vs. Then,by David K. Israel)

Check out images of Portion Distortion at: mental_floss Blog & Portion Distortion: 10 Food Servings, Now Vs. Then

Animated Exercise Examples

2010-07-30T06:02:00.000-07:00

I always advise my clients to perform exercise movements correctly to save them from severe injury. Below is a great list of all the weight training exercises you can think of...animated!

Animated Exercise Examples - TheTrainingStationInc.com©- Exercises

10 Minute Fast Blaster

2010-07-29T05:58:00.000-07:00

Check out the link below for a chart of exercise fat blasters!

10-Minute Fat Blaster : Jumpstart Your Day : MensHealth.com

Genes Are Not Your Fate

2010-07-28T05:54:00.000-07:00

A Relaxed Mind Can Protect You From Depression

2010-07-27T05:51:00.000-07:00

We all know that exercise can feel great! It releases endorphins, and can increase your mood and energy throughout the day. However, if you are looking for something to help with depression, yoga may be the answer for you.

"Researchers have found that three sessions of the exercise a week can help fight off depression as it boosts levels of a chemical in the brain which is essential for a sound and relaxed mind.

Scientists found that the levels of the amino acid GABA are much higher in those that carry out yoga than those do the equivalent of a similarly strenuous exercise such as walking.
Those who did yoga reported lower levels of anxiety and increases in their mood than the walkers."

Another great reason to practice yoga!

Yoga protects the brain from depression - Telegraph

Ten Worst and Best Foods

2010-07-26T05:38:00.000-07:00

We've been focusing a lot this week on foods. It is so important to any diet and exercise plan to not only eat great food, but to avoid unhealthy food. Especially unhealthy food that you think might be healthy. On a list of top ten worsts foods, a Marie Calendar pie, which looks quite small and healthy, with carrots, peas etc, can give you an unhealthy 1,000 calories. That's HALF the daily recommended calories.

Check out the article below for more -Ten Worst and Best Foods

CalorieConnect.com

2010-07-23T05:33:00.000-07:00

Looking for an easy way to find calorie content on any food. Check out the free online Calorie Counter at CalorieConnect.com!

Healthiest Foods on the Planet

2010-07-22T05:22:00.000-07:00

Knowing what to eat can be key in trying to change eating habits. We've found a list of some of the healthiest food for you to eat. Be sure to include some of these tasty items in your plan to eat healthier.

Some of the healthiest fruits:

1. Apricots
2. Avocados
03. Raspberries
05. Cantaloupe
06. Cranberry Juice
07. Tomato
08. Raisins
09. Figs
10. Lemons and Limes

Source:Click here to read the rest of: The 29 Healthiest Foods on the Planet | Belly Bytes

Run/Walk Planner

2010-07-21T09:54:00.000-07:00

Fitness magazine has a great little app online that will help you to track your running/walking miles. After a good workout you can hop online, record the distance and keep track of any weight loss...check it out!

Exercise Move for the Core

2010-07-20T05:16:00.000-07:00

Tips and Tricks to Feel Satisfied After Eating

2010-07-15T06:08:00.000-07:00

Is it possible to feel satisfied after eating without gorging yourself? Absolutely! In a great post by http://www.zentofitness.com some of the tips and tricks they list like:

1. Smaller Plates
2. Slowing Down (when eating)
3. Avoid Light and Diet

Satisfaction seems to come down to a few key factors that we can all attempt to implement into our day to eating habits:

Eat High Fiber Foods
Learn why certain foods are more filling than others
Use smaller plates or bowls, which you fill up
Slow down eating speed and chew well
Avoid foods marketed as “light or low fat”

Source: http://www.zentofitness.com

Standing Pilates Exercises : Muffin Top Leg Lift Pilates Exercise

2010-07-14T09:47:00.000-07:00

Chew on This!

2010-07-12T12:54:00.000-07:00

For the next 2 weeks at every meal, chew every bite of your food until it is like”mulch”. Watch the fat melt away and bloating decrease. Report back to Brenda in two weeks on your results!

Boston University found the brain volume of overweight people and obese people significantly less than that of normal weight people. Visceral and subcutaneous fat was assessed by CT scan, and the brain by MRI. Found visceral gat the culprit. Increase visceral fat results in a smaller brain.

Lower Back Exercise Tips

2010-06-22T05:46:00.000-07:00

Make Your Body Your Machine!!

2010-05-23T10:31:00.000-07:00

A new way to train!! The TRX Suspension Trainer can be used anywhere you want to exercise. This great machine was born in the Navy SEALs. They needed a way to stay in peak condition. So this is it!!!

The TRX builds functional strength, and improves flexibility, balance and core stability all at once.

Bodies Be Fit with Brenda offers innovative , body-weight -based training and specific exercise programs that focus on the human body as an integrated system. Come and try a session .

Tell me you read this information and receive your session for half the fee of a regular session!

Ubiquinone

2010-05-13T10:05:00.000-07:00

"Ubiquinone is another name for a great supplement called Coenzyme Q 10. Co Q10 acts as a catalyst to convert food to energy. It is found in every cell in the body. This nutrient has potential as a great antioxidant. Studies indicate that Co Q10 could help protect the body against tissue damage from heart attacks, retina deterioration , breast cancer, and other diseases.

400 patients from the University of Texas Medical Branch in Galveston took Co Q10 to treat various heart diseases. The patients showed significant improvements in heart function, and their overall medication requirements dropped considerably. The researchers concluded that Co Q10 is a safe and effective treatment for a broad range of cardiovascular diseases.

The recommended daily dosage is 50 mg."

Great info I got from the book Start Strong, Finish Strong book by Dr. Kenneth Cooper and Dr. Tyler Cooper

Brenda's Bulletin - Cellulite Continued

2010-05-12T10:04:00.000-07:00

It is a fact that women generally have a higher percentage of body fat than Men. 20-25% is a healthy range of body fat for women, while 10-15% is healthy for men. The buttocks and thighs of women tend to store more of body fat. Fat deposited in this region is termed gynoid, or pear shape. An enzyme calles lipoprotein lipase (LPL) is the reason body fat is stored. LPL is located on the blood vessel walls throughout the body. It functions like a “regulatory” enzyme, which controls the distribution of fat in various depots in the body (Pollock & Wilmore, 1990). Studies show women have a higher LPL concentration and activity in the hip and thigh region (Pollock & Wilmore, 1990).

Fitness By Phone May 2010 Newsletter

2010-05-11T12:11:00.000-07:00

Strengthen Your Sitting Posture
Posture, specifically static posture, refers to the way in which you hold your body or assume certain positions –such as sitting, standing and sleeping. The cumulative effect of the time spent in a certain position can lead to prolonged static-posture damage to both the structure and the mechanics of the body. This month, we will focus on sitting and ways in which you can improve your sitting posture. In the coming months, we will focus on standing and sleeping.

Sitting
The human body is designed to be upright and weight bearing on two feet, with the hips extended under the spine to support the torso and head. Unfortunately, the technological advancements over the past 50 years have caused people to spend more and more time in seated positions instead of standing and walking. Extended seated postures have a detrimental effect on the body.

When a person is seated, the hips, spine, shoulders, legs and feet are no longer required to engage in some of their major functions. The hips and spine no longer have to extend, and the feet no longer have to accept the weight of the body. As result, the muscles of the buttocks no longer have to work to extend the hips, the hip flexors and abdominals become shortened and compressed and the spinal structure becomes sounded.

Further, when you are sitting in front of a computer or in the driver’s seat of a car, your arms and hands are placed in front of your torso. This forward position causes the shoulders to round forward and the spine to flex. It also causes the neck and head to tilt upward to keep the eyes aligned with the horizon, computer screen, road, etc.

Click Here for May 2010 Fitness By Phone Newsletter

FBP Testimonial

2010-05-11T12:05:00.000-07:00

I have always been an active person and was able to maintain my weight. I had an accident that crushed my humerus in my left arm and went through menopause also. I had limited range of motion with my arm and I lost strength and gained weight. I did not know where to start with my exercise program. I heard about Fitness By Phone (FBP) through a friend, and I felt a trainer would be what I needed to teach me what would “work for me”

I was encouraged about FBP after meeting Brenda. I could tell she was very dedicated in helping people with exercise. She was encouraging and understanding. Brenda told me about the program of training, learning to track your calories sued in a 24 hour period, heart rate monitoring, recording my numbers and being accountable to her once a week. I felt this program would benefit me with her guidance.

What I have enjoyed the most is the variety of exercise. I am never bored. There are many ways to exercise and Brenda keeps me on track. I enjoy how each week I become stronger and she encourages me to do more. At 55 I felt “55”, tired and unable to do much without getting winded. Now I feel like I am in my “30’s” again and have energy to spare. It is a great feeling.

FBP is wonderful. You have a personal trainer without having to be at a certain place, with a certain person, and at a certain time. The Caltrac shows me immediate results , telling me how many calories I have burned . The heart rate monitor tells me how hard I am really working. Again, I am never bored and keep learning. I would recommend the program to anyone. I feel very fortunate and glad FBP has become a part of my life. I am healthier! I feel younger, and would encourage everyone to try it!!

Peggy Pool

Owner of TAkach Press Corporation

Fine Art Printing Presses and Printmaking Supplies

Albuquerque, New Mexico

Brenda's Bulletin - Cellulite Continued

2010-05-06T20:50:00.000-07:00

Research has identified two types of cellulite. The first is from the tissue in the thighs or buttocks that is pinched or from compression. Think about when you see a mattress look in your thighs or when you cross your legs while sitting on a chair.
This is seen in all women of various ages, and is suggested to the compression type of fat-cell chambers underlying the skin. The second is the mattress or orange peel that women have while she is in her natural stance or when lying down, This is referred as cellulite.

Stay Tune for More On Cellulite!

Exercise Tip: Test the Water

2010-05-06T20:42:00.000-07:00

This exercise works the biceps and entire lower body. Pick up 2 DB’s ( 8-20 lb) depending on your strength and balance. I use 25 lb! Stand on a one-to twelve inch step or bench with your feet together and your arms at your side. Lift your right foot off the bench and squat down a few inches. Press back up and curl the dumbbells up toward your shoulders. That is one rep. Do three sets of 12-15 reps. Then repeat on the other side. Rest for 30 seconds between sets. Don’t go to another exercise until you have completed all sets. Keep your arms close to your torso as you curl the dumbbells.

Real important: Keep your form. Balance, and put your mind and brain in the muscle you are working. Don’t rush through the move. You will see results much more with great form. It is not quantity as it is quality.

Can you see how you can exercise more than one body part at one time! Your biceps, quads, hamstrings, glutes, and overall balance!

Shutting Down for a Good Nights Sleep

2010-04-30T09:44:00.000-07:00

Getting a good nights sleep is critical to your health. Not getting enough sleep results can actually lead to obesity!

A large, new study, for example, provides the latest in a flurry of evidence suggesting that the nation's obesity epidemic is being driven, at least in part, by a corresponding decrease in the average number of hours that Americans are sleeping, possibly by disrupting hormones that regulate appetite. The analysis of a nationally representative sample of nearly 10,000 adults found that those between the ages of 32 and 49 who sleep less than seven hours a night are significantly more likely to be obese.

During sleep your body:

Metabolize carbohydrates properly,
Maintains leptin, growth hormones, proper blood pressure and insulin resistance,
Keep a positive attitude through decreased anxiety and perceived stress.

We need to re-learn how to switch off our minds and allow them to peacefully rest. The truth is modern insomnia is not our faults but rather a consequence of the society we live in and our inability to switch off or focus.

Office workers are interrupted every three minutes, so at best we have a three-minute attention span, and 62% of us are addicted to email.

A recent study at the University of California calculated that we are bombarded with 34 gigabytes of information a day, including roughly 100,000 words (a figure that has more than doubled in the past 30 years).

Some things you can do to help shut of your mind (Via Zend to Fitness)

1. Exercise – Both Physical and Mental exercise can help focus, remember the calm state of mind after a long run or swim? Or ever notice how mind chatter stops during a stimulating movie or solving something.

2. Limit Internet Time - If you have a blackberry constantly alerting you set it to alert less often, check your e-mail once every hour or even less. Also try not to keep too many windows or tabs open at a time as this can be distracting & overwhelming.

3. Rest - Short naps can re-focus your mind, especially mid afternoon. Partaking in things you enjoy also count as rest like reading and other hobbies. Also look into forms of meditation.

4. Get outdoors - If you happen to work in a frantic environment make sure you spend your lunch breaks or any breaks you have in a less busy environment whether it be outdoors or a quiet coffee shop. Of course in the summer take lunch in the park or anywhere green.

5. Have a To Do list - This will help you know where you stand throughout the day and give a sense of accomplishment once you have done all the stuff listed. Do things one at a time.

Exercise Tip "Temple Pose"

2010-04-26T21:58:00.000-07:00

I use this exercise as a “definer” with my clients I see one- on- one or with “”. It is called the

“Temple Pose” and a great way to increase knee strength and stability. I may have my clients perform a major leg exercise such as DB walking lunges with bicep curls for 30 reps. Then rack the DB’s and perform the Temple Pose as follows:

Stand with feet at least 4 feet apart. Turn the toes out to 45 degrees.

Bring palms together at heart level ,lifting the chest and drop the shoulders. (No neck involvement here!)/

Inhale, and bend knees until thighs are parallel to the floor . Make sure your knees are over feet. Keep weight distributed evenly throughout the entire foot. This keeps knees free of stress. Keep your back straight, belly button pressed toward your spine. Drop your tailbone down.

Hold this pose for 15 breaths, release and return to standing. Repeat this 3-5 times. That is “one set”

Continue for 4 sets of the DB lunges followed by the Temple Pose

Health Magazine, May issue By Sara Ivanhoe

Brenda's Bulletin - Cellulite

2010-04-26T08:51:00.000-07:00

Cellulite is a skin alteration, sometimes known as “orange Peel” “mattress” or “dimpling”

It is found in the subcutaneous tissue layers on our body. The top layer of our skin is the epidermis. The second layer is the dermis. The dermis is filled with hair follicles, blood vessels, nerve receptors, and connective tissue.

There are 3 layers of the subcutaneous and this is where cellulite is found.

Men rarely have visible cellulite because their epidermis and subcutaneous tissue is thicker. Fat cell structure differs in the 3^rd trimester of fetus development and this is where it is manifested at birth.

There is evidence that men born deficient in male hormones often have subcutaneous fat or “cellulite” similar to females.

Stay “tuned” for more next week…….

Fitness By Phone Summer Special

2010-04-23T22:20:00.000-07:00

Starter Program 1 or Starter Program 2, 10% off the price. That is $240 off the full price. Also receive the Caltrac and heart rate monitor at no charge ($160 value).

I train individuals throughout the United States. So if you want to lose fat, get heart “smart” and learn how to exercise without being at a specific place , at a specific time, or with a specific person, then call me NOW- 505-440-0447, email at brenda@bodiesbefit.com or visit my website at Bodies Be Fit

Fitness By Phone Referrals

2010-04-21T10:26:00.000-07:00

For my current Bodies Be Fit Clients: Do you have a friend or family member who is looking for a personal trainer, I would love to help no matter where they live! You will receive ½ off of your monthly fee for an Fitness by Phone Referrals!!!

Why Should I Hire a Personal Trainer?

2010-04-20T09:58:00.000-07:00

Hiring a Fitness By Phone personal trainer is a great way to get over plateaus, when you are “stuck” with your personal goals. You can be given different ideas for training, that challenge you mentally and physically, while keeping your workouts safe. A personal trainer will also show you how to cross train, pushing you to another level you are not familiar with.

You will be introduce to various machines that can stimulate muscle groups in unique ways that will increase your strength and endurance.

A great personal trainer will also give you ideas for burning more calories outside of the gym. (yes, Fitness By Phone!!!!!)

You will also be given exercise techniques that can help overcome a plateau. Why not perform a standing cable chest press with one arm while shoulder pressing with the other hand using a dumbbell?

Try performing a side lunge on a slide board while using a bicep curling with a kettle bell?

Improve your bone density by: lunge walking with dumbbells for 50 reps and then going to my TRX and do 20 large hop explosive squats to increase bone density and lessen the change of Osteoporosis.

Try being the tortoise and the hare: Sprint as fast as you can on the treadmill for 1 minute while your friend next to you is being the hare. Then you become the tortoise and recover for one minute while your friend is the hare, pushing the “envelope” burning the fat calories needed to reach your goals. Do this for 15 minutes and you will see changes!!!!!

Personal Trainers can give you ideas outside of the gym to help you burn more calories. (yes, Fitness By Phone!!!!!) Personal Trainers are not for Hollywood stars, but are useful for everyone, young and old. Visit my site to see Fitness By Phone Success Stories

Best Kind of Asparagus

2010-04-19T09:41:00.000-07:00

With many different Asparagus options, which kind is the best for you? All of them will give you some form of nutrition, however, the optimal choice is bright green asparagus. If the green asparagus is too thin, it means that it has been planted too close together. Large asparagus is younger and more vigorous.

White asparagus comes from the same plant as the green ones, but is grown out of the sun so no chlorophyll develops. This means it is lower in nutrients such as protein, vitamin C, calcium, and niacin.

Purple asparagus has 20% more sugars and is sweeter. The color comes from antioxidants called anthocyanins.

To keep asparagus fresh always:

Store asparagus in the refrigerator in the dark
Don’t defrost asparagus before cooking
Storing asparagus in water keeps it fresh.

Exercise Tip

2010-04-15T11:18:00.001-07:00

After a 2-3 minute cardiovascular interval training, leg presses, or DB walking lunges, perform the following exercise immediately :

UFC’s
Start in a low squat position, drop to one knee on the floor, then the other knee, then bring one knee up, then the other knee up. Stay low in the squat position throughout and do them as fast as you can. This is a tried and-true wrestling move.

Bisphenol A or BPA

2010-04-14T10:33:00.001-07:00

The Journal Of Medical Association found people with high levels of bisphenol A or BPA were twice as likely to suffer cardiovascular disease. One more concern, once inside the body, it acts like the hormone estrogen, and may be cause of endocrine abnormalities or reproductive abnormalities. While waiting for FDA to change BPA regulations, you might want to use wooden or bamboo spoons, glass or ceramic dishes, especially when heating foods. And regarding plastic drinking bottles, if it reads “7” on the bottom of the bottle, toss it!! It reads, 2,4, or 5, it is BPA free. So DITCH those plastics!! You will feel better in the long run!

Eat More Pumpkin Pie!

2010-04-13T21:36:00.000-07:00

You don’t have to wait until Thanksgiving for pumpkin pie. Why not make it on a regular basis without the added fat . I love it!

Eating pumpkin:

Muscle-fuels the muscles and rich in beta carotene that decreases certain cancers.

Loaded with potassium --which help decrease the risk for hypertension.

High in fiber-- may help to prevent cancer, heart disease, and other ailments.

Skin--contains A and C, as well as zinc and alpha-hydroxy-acids which helps to reduce the signs of aging. Great on the skin.

Bowel--the amount of fiber is great for the bowel health of an individual and your pets!! Yes , just ask Mike Scholnik and Joyce Haden, owners of Excalibur , Realty and Investment in Albuquerque, NM. They give their 2 dogs a spoonful daily for healthy bowel movements. They never miss a day!!!

So make a pumpkin pie using skim milk, egg whites, and half the sugar. Wonderful dessert or in between snack.

Not too much whip cream now!!!!!

Glutamine

2010-04-06T21:00:00.000-07:00

Glutamine the most common amino acid found in the body. It is the primary transport of nitrogen into your muscle cells. When you exercise, glutamine is depleted in your body. Strength is decreased, and so is your recovery. Glutamine is a must in protein metabolism., cell volumizing, and helps prevent muscle break down. Glutamine increases the body to secrete Human Growth Hormone, which helps you metabolize body fat and support new muscle growth. Glutamine helps maintain intestinal function and aids in the immunes support as well.. Becoming ill or losing lean muscle mass are important signs of glutamine deficiency. Many health professionals whose patients are burn or cancer victims are given glutamine in the hopes of sparing muscle break down. suffer from cancer or d give patients glutamine

Body builders should take 10-15 grams of L-Glutamine 2-3 times a day

Exercise Tip

2010-04-05T20:58:00.000-07:00

You don’t have time to exercise. So here is a great helpful hint: Why not jump rope, hoola hoop, jumping jacks, twist, or wacky jacks 1 minute on the hour of your day. You will burn 15-25 calories per minute!!!!

Jamie Olivers Food Revolution

2010-04-01T09:04:00.000-07:00

We have been hearing rumblings about Jamie Oliver's Food Revolution. This is a new reality show documenting a trip to Huntington, West Virginia, a town known for it's high obesity rates.

He gives insight into the lunch programs that kids are being fed in school:

"Although some major steps had been taken in West Virginia’s schools to improve food standards in schools, the nutritional regulations set by the American Government still allowed for pizza to be served for breakfast, French fries to be served as a vegetable and junk food to be served every day without any cutlery or crockery – sloppy joes, burgers, bad-quality hot dogs, corn dogs, burgers, nuggets. All of this food is riddled with large quantities of ‘E’ numbers, additives and non-food items. There was no regulation set for sugar intake and this was a massive problem bearing in mind one of the biggest problems is diabetes. If you speak to any pediatrician and say “identify the main enemy” they would say sugar. There is nearly as much sugar in a carton of milk as in a can of pop! There is sugar in the cereal, there is sugar in the bread, there is sugar here there and every bloomin’ where! Why? Because it is cheap and the fast food industry has gotten us addicted to it. Ultimately what I am saying is – although big steps have been made, junk food was still being served to those kids. "

We highly recommend that you check out more on his website for ideas and inspiration on eating healthier.

More Evidence: Phone Coaching Achieves Weight Loss Results

2010-03-31T17:24:00.000-07:00

More research is being conducted to show the efficacy and effectiveness of phone-based coaching for fitness and weight loss. Here is more evidence that weight loss results can become reality using phone coaching:

Researchers from the Veterans Affairs Ann Arbor Healthcare System in Michigan recruited participants to test the Aspiring to Lifelong Health Program [ASPIRE], to determine whether a phone-based program of selfmanagement for weight loss would be feasible to deliver and would help participants achieve clinically significant weight loss.

Fourteen sedentary, obese adults aged 41-66 participated in the program. They received a pedometer, food log book and treatment manual outlining the small change program. They each scheduled weekly phone calls with a lifestyle coach, during which they reviewed the prior week’s goals and developed new goals for the following weeks. After 12 weeks, data showed an increased intake of fruits and vegetables and an approximate weight loss of 8 pounds per participant. The study authors concluded that the phone based program had the potential to reduce rates of overweight and obesity among veterans. This research further validates the Fitness by Phone® programs that we offer. Research and actual client results over the past 12 years have shown that phone based coaching is more effective and cost-efficient over traditional personal training. If you, or someone that you know, is trying to lose weight, why not consider finding out more about phone-coaching and how we can help you find the results you are looking for?

If you are interested in giving it a try call me at 505-797-3778

Exercise Reduces Anxiety

2010-03-29T10:46:00.000-07:00

Anxiety: A feeling of apprehension and fear characterized by physical symptoms such as palpitations, sweating, and feelings of stress. Anxiety disorders are serious medical illnesses that affect approximately 19 million American adults. These disorders fill people's lives with overwhelming anxiety and fear. Unlike the relatively mild, brief anxiety caused by a stressful event such as a business presentation or a first date, anxiety disorders are chronic, relentless, and can grow
progressively worse if not treated.

The February 22nd issue of Archives of Internal Medicine published a systematic review of The Effect of Exercise Training on Anxiety Symptoms Among Patients. The
analysis revealed that exercise training significantly decreased anxiety scores among patients with a chronic illness.

The results showed that patients who exercised regularly reported a 20 percent reduction in anxiety symptoms compared to those who did not exercise. The review of research in this area found that exercise programs lasting 3 to 12 weeks resulted in significantly larger decreases in anxiety than programs lasting more than 12 weeks.

They also found that exercise sessions that lasted longer than 30 minutes showed larger effects than durations of 10 to 30 minutes. “We found that exercise seems to work with just about everybody under most situations,” said study co-author Pat
O’Connor, professor and co-director of the UGA Exercise Psychology Laboratory. "Exercise even helps people who are not very anxious to begin with become more calm.”
“Our findings add to the growing body of evidence that physical activities such as walking or weight lifting may turn out to be the best medicine that physicians can prescribe to help their patients feel less anxious,” said lead author Matthew Herring, a doctoral student in the department of Kinesiology, part of the UGA College of Education.

Heathful Dining on a Dime

2010-03-23T10:50:00.000-07:00

Great Article in the New York Times with some great healthy recipes that are inexpensive.

"To create these inexpensive meals, Ms. Shulman relies on pantry staples like pasta and rice, adding beans and peas for extra nutritional value. Vegetables like onions, cabbage and carrots are also great for those on a budget, are easy to find and can stay fresh in the refrigerator for an extended period, she explains. Here are five cost-conscious ways to eat healthfully. "

Check out Healthy Recipes in the New York Times Healthful Dining Article!