Winter Special

Build a Better Salad

Build a Better Salad

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15 Fired-Up Foods that Burn Away Pounds

Men's Health Lists : MensHealth.com

Type and Timing of Post-Workout Drinks

PlyoTRAIN Fitness Introduces Training via the Internet, Email, & Smartphones

Online memberships are NOW available for the self-motivated who are looking to get fit, but don't want to take on the expense of hiring a personal trainer.

This is also a great option for business travelers who want to stay in shape even when they may spend the bulk of their time traveling and/or in hotel rooms.

Exercises are designed to be delivered via email (for offline printing), direct online access (via private access to an exercise database), or via your smartphone (for anywhere, anytime access).

Basic memberships start as low as $20.00 per month. Memberships that include nutritional counseling are available for a higher fee. Once registered, you will be given a username and password to access the external exercise database.

To find out more about PlyoTRAIN Fitness and our service offerings, please send your email address to maverick1068@yahoo.com and you will be given access to our private informational blog.

**A 1-year commitment and full pre-payment is required to participate in this program

Overview of Services

PlyoTRAIN Fitness' primary business is in-person training for individuals, couples and groups. We also offer six different bootcamps and monthly training memberships for those looking for a regular program of fitness that is also cost-effective or prepares them for a particular event (i.e. a wedding or reunion). A third option that is available for the self-motivated is online training.

To find out more about PlyoTRAIN Fitness and our service offerings, please send your email address to maverick1068@yahoo.com and you will be given access to our private informational blog.

Bootcamp Information

Respond by 6/19/09 to receive 20% off

Please forward your email to maverick1068@yahoo.com to get access to the private bootcamp website. Once that is done, simply click on the 'Bootcamp Information' header link above to directly access the page.

Please take the time to review the archives for both May and June. It is in these sections that you will find out about the programs we offer, the various pricing structures as well as information on how to sign up.

Sample Workout

This is a sample workout of what you might receive during a personal, group, or online training session. Workouts are always tailored to the needs of the individual or group in question.

Please consult with a physician before doing this or any other workout if you:
(1) are 20 or more pounds overweight
(2) are over the age of 30
(3) have heart disease (high cholesterol, elevated blood pressure, etc.) or diabetes
(4) haven't exercised in a year or more

This workout can be done by beginner, intermediate, and advanced exercisers. It's simply a matter of doing fewer or more circuits. You can also add handweights of 3 or more pounds to increase the intensity even further. I currently use 8-lb weights when doing this workout.

If you are unfamiliar with any of the exercises, simply look them up on the web.

Exercises are to be done as timed intervals (break out those stopwatches or interval-specific timers).

So, here goes:

Homolateral Crawl (1:00)
Shadow Boxing-hips facing forward (0:30)
Jumping Jacks (1:00)
Pike Push-ups (0:30)
Speed Skaters (1:00)
Triceps Dips* (0:30)
Cross Crawls** (1:00)
Scissor Jumps*** (0:30)

Rest 1 minute (for intermediate and advanced)
Rest 2 minutes (for beginners)

REPEAT this circuit 4 times (beginners); 5 times (intermediates); and 6 to 8 times (advanced)

*Triceps Dips: Done on the floor; 1 knee bent, the other leg straight out; hips elevated. Switch legs every circuit. Performed this way, the whole body is engaged--core (abdomen, back, hips, butt), legs, arms.

**Cross Crawls: Done standing; elbow to opposite knee; repeat quickly on the other side. Great for cardio, coordination, and obliques.

***Scissor Jumps: These are essentially stationary lunges where you alternate legs with each vertical jump in the air. Great for cardio, legs, buttocks. Also builds power and increases vertical leap. You can make this a full body exercise by involving the arms in an upward/downward press motion.

NUTRITION TIPS |Decoding Food Labels

Decoding Food Labels| Women's Health Magazine

Interval Challenge

Before proceeding, you must be at an intermediate to advanced fitness level to do this safely. As a guideline, if you can run a 10 to 12 minute mile, this is a great workout to do on your non-running days. If you aren't at that level, do not try this workout as it must be done over a 15-minute period with little to no rest (less than 20 seconds of rest between exercises).

Top 10 Superfoods for Women

Check It Out!

The List

1. Steak
2. Curcumin
3. Pistachios
4. Coffee
5. Whole-grain Oatmeal
6. Shrimp
7. Brussel Sprouts
8. Dark Chocolate
9. Cherries
10. Red Tomatoes

Superfood Combinations

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HEALTH BENEFITS OF RUNNING

The Details

Precautionary Notes:

Running should only be performed by individuals who:

(1) Are less than 15 pounds overweight
(2) Have completed a walk/jog program first
(3) Have received instruction on proper running technique/form
(4) Have had a stress test or complete physical by a qualified physician

RUNNING TIPS BEGINNERS GUIDE | Women's Health Magazine

The Details
RUNNING TIPS BEGINNERS GUIDE

The List

1. Accept the challenge
2. Shoot for this (at least)
3. Be a minuteman
4. Wear good running shoes
5. Think big (and wide)
6. Take the "talk test"
7. Listen to the rumbling
8. Relax to the max
9. Don't crush the egg
10. Make time for a quickie
11. Follow Road Rule Number One
12. Try a "nooner"
13. Warm up, then stretch
14. Stay "liquid"
15. ...But be moderate
16. Listen up!
17. Create your own running creed
18. Come ready to play

8 Foods You Should Eat Every Day

The Details (The Why?)

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The List
1. Black Beans
2. Blueberries
3. Carrots
4. Oats
5. Spinach
6. Tomatoes
7. Walnuts
8. Yogurt

Tips for Reducing Food Cravings

REDUCE FOOD CRAVINGS | Women's Health Magazine

The 20 Unhealthiest Drinks

Don't Drink These Ever

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Plyometric Workout - Courtesy of Self.com

Precautions:
This workout should only be
(1)Attempted by someone who has trained with me for at least 6 to 8 weeks or is in intermediate to advanced conditioning. Plyometrics require a lot of leg strength, power and muscular endurance plus cardio endurance.
(2)Performed on days when you are at peak performance (8 hours of sleep, have eaten well, and are not under stress)
(3) Done if you have strong, non-arthritic knees

"http://www.self.com/fitness/workouts/2007/12/plyometric-jumping-slideshow?mbid=yahoo">Plyometrics workout: Burn more calories in less time! Workouts: self.com
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The Scary Truth About Detox Diets

What Is a Detox Diet?

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Assess Your Diabetes Risk in Five Minutes

Assess Your Diabetes Risk in Five Minutes

Top 10 Flat Belly Foods

Almonds
These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar.
"A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly. Try these healthy recipes:Almond Cookie Cups with Sorbet Papaya & Olives with Brown Rice Blueberry & Toasted Almond Muesli

Eggs
You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. "The protein and fat in the egg may be contributing to the feeling of satiety," says lead researcher Nikhil V. Dhurandhar, PhD.

Try for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)Try these healthy recipes:Salmon, Spinach, and Cheddar Omelet Black Bean Breakfast Burrito Broccoli Frittata

Soy
Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milk-based meal replacement lost more weight than those who consumed a traditional dairy-based diet drink.

Try for: Twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with "isolated soy protein" -- the latter may not provide all the benefits of whole soybeans.

Apples
A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. "A large apple has 5 grams of fiber, but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.

Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity.Try these healthy recipes:Apple Phyllo Tart Waldorf Chicken Wraps Cinnamon Apples with Creamy Oats

Berries
Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. "Antioxidants help improve blood flow, which can help muscles contract more efficiently," says Dr. Katz.

Try for: At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.Try these healthy recipes:Maple Berry Waffle Celebration Sorbet Berries Vinaigrette with Mascarpone

Leafy Greens
Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.Try these healthy recipes:Spinach Ricotta Frittata with Tossed Green Salad Hummus, Spinach, and Tomato Wrap Sauteed Broccoli with Poached Eggs

Yogurt
People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.Try these healthy recipes: Tahini-Yogurt Dip Apricot & Honey Greek Yogurt Kiwi-Banana Smoothie

Veggie Soup
Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. "Plus, it's a simple way to get your vegetables," says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).

Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.Try these healthy recipes: Tofu Noodle Soup Curried Vegetable Lentil Soup Curried Butternut Squash Soup

Salmon
Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn't hook you, consider this: Seafood is an excellent source of ab-friendly protein.

Try for: Two four-ounce servings per week. Wild salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's farm-raised.) If seafood's not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts.Try these healthy recipes:Salmon with Cucumber-Dill Salad Garlic Sesame Salmon with Brown Rice and Vegetables Salmon Nicoise Salad

Quinoa
Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice.

Try for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.Try these healthy recipes:

Originally published in FITNESS magazine, June 2006.
© Copyright 2009 Meredith Corporation. All Rights Reserved.

Negative Calorie Foods

Negative Calorie Foods are those foods that require more energy (calories) to digest than what the food item actually contains.

Some common negative calorie foods (in alphabetical order):

1. apples*
2. asparagus*
3. beets*
4. broccoli*
5. carrots*
6. cauliflower*
7. celery root
8. chicory
9. chili peppers
10. cranberries
11. cucumbers*
12. endive
13. garlic*
14. grapefruit
15. green beans
16. green cabbage*
17. lemons*
18. lettuce
19. mangos*
20. onions*
21. oranges*
22. papaya
23. pineapple*
24. radishes
25. raspberries
26. spinach*
27. strawberries*
28. tangerines
29. turnips
30. zucchini*

*personal and family favorites. We consume most of these things on a daily basis. Writing this helped me to realize just how healthy I/we do eat. I definitely feel better about my diet and will make sure that our house is stocked weekly with the foods on this list.

Why Build Muscle?

Besides looking and therefore feeling better (and being stronger), having more muscle makes you into a fat-burning machine. So, why count calories and sacrifice the foods you love when adhering to the proper amount (duration), frequency, and type of exercise (resistance training) is all you need.

Some specifics:

1. A pound of muscle burns an extra 35 to 50 calories a day
2. Ten pounds of muscle burns an extra 350 to 500 calories a day resulting in a pound of weight loss every seven to 10 days.

Add this to a regular exercise program and eating the right foods (at the right time)--and you'll be burning tons of calories/fat all day even while you're sleeping.

Check out http://www.myfitnesspal.com/exercise/lookup to find out how many calories you're burning while performing a particular exercise

Personal example:
I weigh 125 lbs. Of that number, 20% is body fat, 50% is water, and 30% is muscle (or roughly 37 lbs of my total weight). Based on the assumption above, I burn roughly an extra 1,400 calories a day minimum without having to do anything.

And, that figure doesn't take into account the calories I burn from daily activity/exercise. This is why I can eat a lot (including dessert) and still be the same size as when I was in high school even after having 2 kids and being almost 41.

Boost Your Metabolism

There are several ways to boost or manipulate one's metabolism to lose weight.

1. Eat negative calorie foods (foods that require more calories to burn or digest than what the food actually contains)
2. Eat about six small meals a day, or every three or four hours and be sure to include negative calorie foods in those meals
3. Exercise regularly and consistently
4. Increase fat-free mass as muscle burns more calories than fat

30 for 30

Complete @ least 30 minutes of activity every day. This is the recommended minimum to stave off obesity & be healthy (per the Surgeon General)