The Scoop - Women's Health

June 2009

Tricks to Lose Those Last Five Pounds.

Attempting to lose those last five pounds can be a very frustrating endeavor. Some simple changes to your workout routine, eating habits and even your life style can often help. Here are some tricks to get you past your weight loss plateau:

1. Shake up your fitness routine

When you stop seeing the results from your workout, it is time to shake up your fitness routine. You may need to modify the frequency, intensity, type or time of your exercise to burn off the extra 100 calories a day. Try incorporating interval training into your cardio routine. This will trigger a boost in your metabolism which causes you to burn more fat during low- and moderate-intensity activity. Alternate between a moderate effort that makes you slightly breathless and a vigorous pace that makes speaking more than a couple of words difficult. In a 30-minute interval workout, you'll burn 20% more calories than if you maintained a steady pace, and you'll keep burning more fat afterward.

Lifting weights is also very important with trying to shave off those last pounds. You can burn more calories by doing strength and cardio in one shot. Cardio blasts calories immediately, while strength-training increases metabolism over time, so combining the two gives you ultimate results

2. Find the hidden calories you take in throughout the day.

Write down everything you eat and drink and that means everything. Don't forget to log any calories you consume from beverages (i.e. sugar and cream in your coffee). If you are accountable for what you eat, it is easy to pinpoint the source of those extra calories preventing you from losing the last 5 pounds.

3. Watch your portion sizes, especially on weekends.

Shrinking portions is a no-brainer for weight loss, but when it comes to shedding stubborn pounds, lax weekend habits could cause the scale to stick. Using smaller plates will cue you to eat less. When you go out for dinner eat only half of the portion that is served to you. Try eating an apple or some veggies before dinner. Starting a meal with a lower-calorie food, like soup or salad, leaves less room for high-calorie entrées, so you naturally eat less.

4. Get on your feet.

Making small changes in standing versus sitting can add up. Standing for an hour more a day - at your desk, in the doctor's waiting room, or at a bar - will burn 100 more calories than if you were sitting. In addition, try setting a stepping goal. Wearing a pedometer can prompt you to be more active. To maximize your results, set goals and track your progress.

5. Re-evaluate your weight loss goals.

Are your weight loss goals too low? If it is really hard to lose those 5 pounds, is it worth it? And will you be able to maintain that lower weight? Sometimes we have a goal weight in mind and forget the fact that our health, fitness, self-esteem, and quality of life has already improved. Don't get discouraged by trying to lose the last few pounds, look how far you've already come and how much you've accomplished and be proud of yourself.

This article was provided by The Women's Club.

www.womensclubfitness.com

May 2009

Do You Need A Reason To Do Yoga?

There are so many reasons to do yoga - in fact yoga is often referred to as the "perfect" exercise. While there are many benefits to your body by performing the yoga poses, as it enhances bone density, strengthens and stretches the muscles, increases blood circulation and improves balance, there are just as many benefits to your soul, since the intention of yoga is the bring you more peace, better health, increased energy and of course, happiness. That's an awful lot to get just by practicing yoga!

The operative word here is "practice". You will not attain all the benefits of yoga after one session. Yoga is truly a continuum of practical, methodical and disciplined techniques that allow you to work towards your true inner and outer self at the pace that you desire. It is adaptable to anyone's age and physical condition. The movements are slow, beautiful and focused. How more "perfect" can it get!

Yoga has survived for over 5,000 years. There's just something about it that still feels so right.

This article was provided by The Women's Club.

www.womensclubfitness.com

March 2009

Revamp your diet TODAY!!!!!!!

Making these simple changes to your diet can go a long way in helping you achieve your weight loss goals and becoming a healthier you!

1. Eat fruits and vegetables every few hours.

If you replace your usual snacks of pop and chips with fruits and vegetables you can expect to lose about 1 pound a week. You should strive for 4 servings of vegetables and 3 servings of fruit daily.

Bonus: If you have a piece of fruit or a serving of vegetables every 2 to 3 hours you'll maximize your body's disease-fighting ability.

2. Replace refine grains with fiber-rich whole grains.

Whole grains can help you lose weight because high fiber foods keep you feeling full longer, so you don't over eat. It is recommended that you take in 25 to 35g of fiber a day.

Bonus: Whole grains will also boost your energy and heart health, and may prevent cancer.

3. Eat two servings of protein a day.

Protein is essential for developing lean muscle mass and regulating hormones that control your appetite and help you burn calories. However, too much protein is likely to be stored as extra fat rather than muscle. You should have a 2 or 3 ounce serving of protein twice a day.

4. Indulge in sweets with or after meals.

You don't have to give up your favorite treats; however, they should be enjoyed with or after a meal - not as a snack. In addition, portions should be limited to 10% of you total calories intake for the day. If you're a 1,600 calorie a day diet you can enjoy up 10 teaspoons of sugar.

5. Don't completely cut out fats, just eat the right fats.

Eating fats can actually help you lose weight by making you feel full and in turn causing you to eat less. Omega -3 fatty acids alters the bodies metabolism and stimulates it to burn fat more efficiently. You should consume around 1 ½ tablespoons of healthy fats per day, and make an effort to consume more monounsaturated fats (i.e. flaxseed and olive oils).

Bonus: Monounsaturated fats can reduce the risk of heart disease, diabetes and eye disorders.

6. Consume dairy products daily

Calcium from dairy foods increases the breakdown of fat while suppressing fat storage. You should consume 3 servings of low fat dairy products daily.

Bonus: Calcium is excellent for your bones, and protects against heart disease and colon cancer.

This article was provided by The Women's Club.

www.womensclubfitness.com

February 2009

Let Exercise Help You Take Control

Let's face it! Times are really tough right now. Jobs, investments, retirement funds - everything seems to be getting worse!

So, what's a person to do? We can't avoid the problem by drinking, eating, or even working too much. We can't ignore the problem either, because it won't go away. What we can do is TAKE CONTROL. By taking a pro-active look at our circumstances and deciding on a positive course of action, we can move forward and out of this mire of perceived hopelessness and anxiety.

One of the best strategies for moving forward is to move your body towards a healthy lifestyle. You have control over your own well-being. Many research studies indicate that exercise can reduce anxiety and alleviate depression. And when you dedicate your time to reach this sense of well-being, your confidence will increase, as will your strength and energy level.

So make a plan to take control, to look and feel your best, and walk through the doors that you will now be able to see opening around you. The challenge is yours for the taking!

This article was provided by The Women's Club.