Sunday, December 8, 2013

Sensible Eating - Your Road to Health and Fitness

Eating healthy is the way to keep fit. Many people do not follow a sensible eating pattern. Instead they just eat whatever is on hand and try to save time when they eat. Or they just eat to satisfy the need at the time. This is not the way to eat if you want to stay healthy and fit.Health and fitness is not just about exercise, but about eating the right diet. Ideally you should not eat junk food or at least reduce it to a minimum. Instead of that high calorie low nutrition snack like chips and candy try a high fiber low sugar snack like fruit or vegetables. The fiber will fill you up and you will not be inclined to eat junk food. Also try to replace soda and sugary drinks with water.When you eat try to have 6 small meals instead of 3 large ones. Make sure you eat high fiber foods like whole grains instead of refined foods. Also eat plenty of vegetables and moderate amounts of fruit. When you do this you will be helping your body in two ways. Firstly, smaller, more frequent meals will make your metabolism faster and your digestion will be better. This will help you to burn more fat. Secondly eating more fiber will fill you up so that you will eat less.Eating less fried foods will cut down unnecessary fats and oils. You should eat a small amount of healthy vegetable oils every day. You can get these from nuts and cooking with a small amount of olive oil. You only need a small amount of these oils per day, so try to replace frying with broiling, baking, boiling or steaming.Cut down carbohydrates but do not completely get rid of them from your diet. Our bodies need essential sugars which are fond in carbohydrates. For this reason you should never go on diets that completely eliminate carbohydrates. In fact you will not have to go on a diet if you eat right.
Protein is a safe food to eat and this comes from dairy, meats, poultry chicken and pulses. You can also get protein from grains as well. It is wise to cut down red meat and eat more poultry, fish and protein from grains and pulses.If you eat properly you will not have to diet unnecessarily and you will feel healthier. You will lose weight by eating fewer calories than you burn and taking more exercise. Try to eat in a healthy way and get into the habit of doing so. Once you change your habits to healthy eating you will be able to maintain a fit lifestyle.

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Monday, December 2, 2013

A Unique Mother's Day Gift For 8 Different Moms

Every year, we come to the same dilemma of what to get Mom for Mother's Day. Flowers, chocolate, jewelry... all good ideas, but nothing there jumps out as unique. Every mom has her own lifestyle, and you can't go wrong with a designer bag to match not only her fashion sense but for her own 'on the go' activities.1) Executive mom - Going to work every day and leading the world, this mom needs something professional and put together. Lodis is known for lush leather and timeless designs. Lodis's Audrey Brera laptop brief is a classic look that will work well in the board room, and can make an extra power statement in red. An interior padded laptop pocket keeps a laptop safe, and everyone loves the front organizer pocket that puts smaller items within easy reach.2) Traveling mom - Some moms love to travel, whether that is driving to local destinations with the family or hopping a flight to go a little further. The weekender duffel bag from Jane Marvel isn't your typical sports duffel, as it will fit a ton of stuff and has a more feminine shape with stylized handles. The water resistant laminate exterior is not just practical, but presents a more fashionable look.3) New mom - If a new baby is around the corner, there is no doubt that this mom will find a diaper bag to be handy. Basic black is always an option, but for spring, let mom have fun with a bright color, like those of the Amy Michelle Gladiola Baby Bag. Bright green and red come in a faux patent leather and have tons of internal and external pockets to hold bottles, food, and more. The bag looks more like a handbag, and can help mom ease into motherhood.4) Shopping mom - OK, admittedly this could be all moms. But, for the mom who just doesn't stop, we recommend the Baggallini Large Bag in a Pouch. A super lightweight, crinkle nylon pouch unfolds to a large bag to carry everything that may have been picked up on a large shopping trip. This is great for local trips but even better when mom may need to bring home extra finds from her travels. It makes a versatile gift for less than $50.5) Photography-loving mom - For the intense photographer mom, who doesn't just use her phone's camera to snap photos, we love the Ogio ty laptop and video backpack. It has padding and compartments galore to hold a full camera set up. It even includes a fold-up knee pad. The backpack style is perfect for the woman who takes pictures on the go or who travels just to take pictures.6) Blogger mom - She's juggling kids and carpools, but on the side, she's blogging a few times a day, posting bargains and tips. Perfect for her is a laptop bag that snugly fits her netbook. Higher Ground's Mini Shuttle (available in multiple sizes) carries a laptop securely but opens to become a portable "desk" so that this mom can blog comfortably from just about anywhere.7) Earthy mom - If your favorite mom is eco-conscious, we suggest a bag made from recycled goods. Rebagz Multi-Colored Large Tie tote is made from recycled juice packs (who would have guessed?). If it was fashionable enough to be featured on Ugly Betty, it's fashionable enough for most moms.8) Retro mom - If mom remembers Pan Am, or at least the spirit of when flying was actually fun, she'll love any of the bags from the Pan Am collection. The Pan Am Orion Travel Bag, for example, is a replica of what Pan Am gave to it's First Class travelers headed to Europe when air travel began in 1958!

Mother's Day only comes once a year, and a designer bag is a unique Mother's Day gift for many different kinds of moms. Whether your mom is tech-savvy and needs a laptop bag or is just a new mom and would like a more fashionable diaper bag, a gift of a designer bag will make Mom perk up and

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Wednesday, November 27, 2013

Three Exercises You Can Do at Home for a Killer Cardio Workout!

If you are like most people, sometimes getting in a workout can be tough. Life always seems to get in the way. Perhaps you're a student and it's finals week or you're working on a tough assignment at work that requires longer hours than normal. It seems that there is always something new every day or week that wants to impede your progress from your exercise routine. DON'T LET IT!! Be prepared to work around these obstacles. Have a plan "B" if you will. In fact, I will lay out a plan "B" for you right now! I will describe three simple (don't confuse simple with easy!) exercises you can do at home or just about anywhere that are guaranteed to produce cardiovascular, muscle conditioning and fat loss results. You don't even need any equipment! However, a simple aerobic step that can adjust heights would be recommended for progression purposes and for those who have a hard time reaching the ground. Or you could simply build a few sturdy (important) boxes on your own if you are handy. The Step F1004 Step Workout System is a light weight, sturdy, adjustable, box that is inexpensive and for the most part, it's portable. Now on to the workout...Exercise #1) The infamous Squat Thrust! Most of us did this exercise in either grade school or middle school as part of your physical education (PE) class. It's pretty simple. To do it, simply start by standing and then bring your hands to the ground or box, kick your feet back so you end up in a push-up position. Keep your abs engages to prevent your back from extending too much as this can be hard on your spine (vertebrae). Now just reverse the process until you are standing again.Exercise #2) The also infamous Mountain Climbers! Again, most of likely did this exercise in PE class. Simply start in a push-up position with your hands on the floor or box, arms straight and balls of your feet on the floor. Lift your right knee straight up towards your right arm, then back down and repeat with your left leg.Exercise #3) You have two options here: 1 - you can simply run in place as fast as possible or, 2 - you can step up and down on a box that you either made or bought. Either way is fine.Now you have the exercises. Here is how you piece it together with these three simple steps...1) Do the exercises in a circuit fashion. Meaning go from one exercise to the other with minimal breaks. However, if you feel short of breath you will want to take some extra time to catch your breath. Only wait as long as you need though. Start by doing 3 rounds (if you can) and work up to as many rounds as you need or have time for.2) To maximize your results workout frequently, typically, 3-4 days per week will suffice, and with a good amount of intensity.3) Use progression! Progression refers to progressively overloading the body's systems and increasing the training stimulus over time to increase fitness adaptations gradually. This is VERY important and will go a long way in injury prevention and overtraining. If you're just starting a workout program such as this, start off nice and easy and work up your intensity over time. Remember, your body will adapt the least amount of unaccustomed activity (Resistance Training Specialist Programs). This means that you do NOT need to start out going full blast or trying to keep up with your buddies who've been working out frequently and consistently for a while! Maybe start off by simply doing one round and slowly working up from there.Using a step box that can adjust in height is highly recommended. I've trained many clients using this routine and most of them prefer using a step box over anything else as it allows them to work faster and thus gain better results. It is also more comfortable and allows you to progressively increase the intensity of your workout by adjusting the height. I've found that 8 inches is a universal height that works for most people although more risers are sometimes needed for those with injuries and such. There is no need to spend a bunch of money on this though! For example, The Step F1004 Step Workout System is inexpensive and comes with everything you need.Give this circuit a try when you're crunched for time or perhaps are stuck inside due to weather and are unable to get to the gym.

Tim Arndt is owner of Matrix Fitness Consulting & Education and is built on over 10 years of fitness industry experience. The goal: to empower you with the facts and expose the myths that are so prevalent in the fitness industry. Consider Matrix Fitness Consulting & Education your personal industry watchdog! Tim specializes in biomechanics and motor learning and control and is also an educator to other fitness professionals. Check out http://www.MatrixFitEd.com today to get the real fact

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