Wednesday, December 23, 2009

Don't let your life go to the dogs, lose weight with Andrea Metcalf's Naked Fitness program

Don't let your life go to the dogs, lose weight with Andrea Metcalf's Naked Fitness program

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Prevent Back Pain

Swim without a pool to prevent back pain

You don't need a pool to go swimming! Not if you are doing mat Pilates swimming. This
exercise helps strengthen the back muscles and may help reduce back pain. Make sure you
are keeping your belly pulled into the spine while you lift your opposite arm and leg to
prevent your back from arching. Life the right arm and left leg, then lower to the
floor. Repeat on the other side. As you become more comfortable and coordinated, repeat
for one minute without stopping. Swimming is a great cardio and strengthening exercise.

Kick it for a Better Butt

Here is a great exercise to tone your hamstrings and backside as well as tighten your
midsection. Start on your elbows and lift one leg extended. Make sure your thigh, spine
and head are aligned. Bend the knee down to "kiss" the floor and contract your abs while
inhaling, then exhale and extend the leg back to starting position. To really feel your
core working, extend the opposite arm out to the side and challenge your balance.
Perform 20 repetitions on reach side and repeat until you are fatigued. That is when you
will really boost your bottom line.

Thursday, December 17, 2009

Reduce Stress and Feel Better

Stress can deplete your energy and diminish your healthy resolution results. Try these quick exercises to reduce stress and feel better.
1. Take a deep breathing break. Try concentrating on your breathing for 2 minutes. Inhaling and exhaling slowly and bringing the breath down into your belly. This will help tone your lower abs if you concentrate on pulling your belly button deep into your spine on the exhaled breathes.
2. Simple neck stretches to the side and front corners can relieve built up tension from paying bills or sitting at your computer. Relax your shoulders and lean your head to each side holding the stretch for 10-30 seconds.
3. Take a walk. While doing your grocery shopping, take a few extra laps around the store. You don't need a gym to get in some regular exercise. Multi-task by pushing that cart stock full of fruits, vegetables, exercise videos and gear around the store next time you shop. Wear a pedometer to track your steps and try for 2,000 steps each time you shop to get in a full mile walk.

Stick to your New Year's Resolution!

Stick to your new year's resolution - here's how.
Calories Count when making that New Years Resolution to live healthier. Try these easy tips:
1. Take your weight and add a zero to the end. That's approximately how many calories you need to consume to maintain your weight.
2. To lose one pound you'll need to create a calorie deficit of 3,500 calories.
3. Limit your fat intake to 30% of your overall total calorie intake.
4. Don't worry about calories coming from foods without labels: fruits, vegetables, meats, etc.
5. Learn how to read the nutrition labels. Pay attention to the serving size and total calories. Opt for foods with nutrient values high in fiber and protein to increase metabolism.

Friday, December 4, 2009

Fit Holiday Gifts

Are you holiday shopping for gift that promote better living and health? Here are a few of my favorites in price points that anyone can afford.

Around $10
Omron HJ-150 pedometer $12
Petra Kolba Beginner Cardio - $9.99-$14.99
Fitness Magazine or More magazine subscription $12.00 /
Iphone application Lose Weight -

Stainless Steel Water Bottle $15.99
Natural Fitness Equipment Toning Kit $29.99 Resistance Kit $25.99, Soft Weighted Balls $15.99 - $19.99
Boottight $29.99
NAMCO BANDAI’s Wii – Food Network: Cook or Be Cooked, $39.99

GNC Well Being Vitamins/Minerals $59.99 month available at GNC
Power Juicer - $59.99
Moji Icing Wrap $80-$100

Gaim Balance Ball Chair $100
Skechers Shape Ups $110
Polar FT7 heart rate monitor $119.95
Descente Men's Cycling Jersey $200 Descente Tights $150
Personal training sessions $120 + travel

$200- 500
Kahtoola Snow shoes $289
Rollerblade Race Machine $559
Golds Gym Treadmill $587
Nordic Trak Ellliptical $650

Weekend retreat at Oaks Ojai Spa