Wednesday, July 7, 2010

5 great moves to start a strength training program

5 great moves to start a strength training program

Tuesday, April 27, 2010

Stretch anywhere anytime Fifth Avenue Stretch


Stretch anywhere anytime

On a recent trip to the Big Apple, I was conversing with my taxi cab driver. A student working his way through school, I asked him if he had any back pain since he was sitting for so long each day between driving and the classroom. As he described his discomfort, I felt obliged to show him a few exercises to help stretch his lower body and ease the tension in his low back. So we pulled over on Fifth Avenue near Central Park.
(Stretches should be held for 10-30 seconds to improve circulation and release tight connective tissue 3-4 times each day if possible or as traffic allows. Repeat each stretch on both sides)

Lunge Triangle Stretch
This exercise releases the back of the thighs and rotator muscles of the core. Start with one foot on the bumper with knee slightly bent. Stretch forward and then rotate the waist and reach toward the sky with one arm.

Stretch anywhere anytime Fifth Avenue Stretch


Stretch anywhere anytime

On a recent trip to the Big Apple, I was conversing with my taxi cab driver. A student working his way through school, I asked him if he had any back pain since he was sitting for so long each day between driving and the classroom. As he described his discomfort, I felt obliged to show him a few exercises to help stretch his lower body and ease the tension in his low back. So we pulled over on Fifth Avenue near Central Park.
(Stretches should be held for 10-30 seconds to improve circulation and release tight connective tissue 3-4 times each day if possible or as traffic allows. Repeat each stretch on both sides. )

Low back lunge stretch
This exercise releases tension on the lower back by opening up the muscles in the front of the thighs. Place one foot on the bumper and bend front knee. Press hips forward to feel the stretch in the front of the thighs and lower back.

Stretch anywhere anytime Fifth Avenue Stretch


Stretch anywhere anytime

On a recent trip to the Big Apple, I was conversing with my taxi cab driver. A student working his way through school, I asked him if he had any back pain since he was sitting for so long each day between driving and the classroom. As he described his discomfort, I felt obliged to show him a few exercises to help stretch his lower body and ease the tension in his low back. So we pulled over on Fifth Avenue near Central Park.
(Stretches should be held for 10-30 seconds to improve circulation and release tight connective tissue 3-4 times each day if possible or as traffic allows. Repeat each stretch on both sides. )

Bumper Cross Leg stretch
This exercise eases tension in the hips which can pull on the lower back.

Monday, April 26, 2010

Get healthy! Get in Shape-ups! Get Naked!

Strip away your excuses and audition for NBC Fitness team member, Andrea Metcalf’s Naked Fitness Challenge on May 3rd, 3-8pm NBC Tower, 454 N Columbus Drive, Chicago!

We will select 30 lucky participants to participate in this FREE four week lifestyle change program sponsored by SKECHERS Shape-ups. Shape-ups help you get more out of each step with their unique rocker bottom and kinetic wedge that cushion and comfort yet provide an unstable feeling that engages muscles -- creating toned and firmed calves, thighs, buttocks and abs. After wearing them for just a few short weeks, your posture will improve, you will feel firmer and your jeans may be looser. Participants will be expected to walk two hours each day.

Participants will compete for a Nordic Trak Treadmill from Sears based on the most body weight percentage lost; tie breaker to anthropemetric measurements in case of a tie.
All 30 participants will receive a pair of SKECHERS Shape-ups shoes to help improve their walking, posture and overall tone. The Shape-ups will make activities, regardless of how big or small, more challenging.

The program is designed to get you moving, get into your best posture alignment and help you eat the right foods to have a new outlook on you! Participants must be
at least 30 pounds overweight
in general good health*
willing to follow the program guidelines to the best of their ability
willing to appear on the web, on air, and on site for promotional appearances
write a short follow up essay on program and sponsor items as requested
able to attend all four weekly meetings: Thursdays May 6, 13, 30, and 27th at 7:30 - 8:30pm and be at the NBC Health U Expo on both June 5th and 6th from noon -3pm.

*if selected participants will need to provide proof of doctor’s medical consent.

“Shape-ups really work.” says Fitness expert Andrea Metcalf. “They feature a rocker bottom to promote core stability. They have a dual density midsole which mimics the muscles that work while walking in sand engaging more lower body calorie burn and have a higher step clearance to work the back side hip extension to full range of motion.” In other words, they will help you shave inches off your waistline when used with the Naked Fitness healthy lifestyle program.

The Public is invited to view and listen to the amazing results of the participants in this group at Navy Pier for the NBC Healthy U Challenge on June 5th and 6th. Winner will be announced on June 6th at 2pm.


THE NAKED FITNESS CHALLENGE, SPONSORED BY SKECHERS SHAPE UPS.

Wednesday, April 21, 2010

Exhale Spa is offering promotions for eath day!

Exhale Spa is offering promotions for eath day!

Posted using ShareThis

Re-wearable workout gear inspires global reach


In honor of Earth Day, I have been looking for interesting products that inspire ‘GREEN” exercise. Green Exercise connects people to nature in their local areas and is one of the most cost-effective ways of improving the nation's physical and mental well-being. Exercise clothing made from 100% natural fibers like cotton or wool are a wonderful way to Green your routine! Wool, although thought of as scratchy or itchy couldn’t be farther from the truth with ICEBREAKER workout apparel. ( link to website www.icebreaker.com )
From eco friendly packaging, eliminating plastic wrappers and opting for recycled cardboard and paper, wool offers an odor free, high performance product base. A structural framework of 3% LYCRA® enables Icebreaker to use exceptionally fine merino yarn to create a fabric ideally suited for running, cycling and other high-aerobic sports. Unlike synthetic fabrics, which have a rigid fibre structure, Icebreaker GT base layers are light, fluid, and mold to the body while it’s in action.
The finer yarns keep athletes cool and dry while they’re performing at their peak.

Merino is light, breathable, odor resistant, soft and non-itch, and keeps the body at an even temperature, while LYCRA® provides shape retention and stretch. The combination of fine merino fibres and LYCRA® has created a base layer that fits like a second skin.

Equally impressive is their BAA code system whereby you can track the evolution of the wool worn right next to your skin from the New Zealand farm and family that brought it to your door. This BAA code allows the consumer engagement globally with the people, places and animals bringing us all a little closer together.

Andrea Metcalf encourages people to live a healthy, green lifestyle. For more information check out her Green Your Routine workout tips on www.andreametcalf.com

Thursday, April 8, 2010

Q & A on cardio before or after weight training


QUESTION:
Andrea,

I received your email that stated if you have a health or fitness question
to email this address. So, I have a fitness question. I am working on
burning fat and building muscle. Usually I alternate every other day
between aerobic and weight lifting. For example, on Monday I run on the
treadmill, on Tuesday I workout chest and biceps/triceps, on Wednesday I run
on the treadmill, on Thursday I workout my legs with weights, Friday I run
on the treadmill, and Saturday I may lift weights to work on shoulders and
back. This is my plan, but I do miss days here and there. My question is
that if I want to change things up and get an aerobic workout and a muscle
building workout on the same day, is it better to run on the treadmill first
then lift weights, or to lift weights first then run on the treadmill? Any
advice would be appreciated.

DW

ANSWER FROM FITNESS EXPERT, ANDREA METCALF:
Good for you DAVE that you have a game plan... That's the first step. If you want to do cardio and weights on the same day, unless you are a body builder, it will not matter very much which you do first. Weight training will deplete muscle glycogen and then move onto the fat stores for fuel, so weight training first for a body builder is a better option. But if you cannot get into the gym that often, it's better to interval train--- meaning alternate your weight training with cardio... You'll burn more calories in less time and get benefits from both cardio & strength.

Sparkling wine with a twist!


Who would have thought of serving up sparkling wine by Chandon with bloody Mary mix or lime juice. This morning I met with Chandon vineyards from Napa Valley to see their updated version of adding a kittle sparkle to the morning. although this is surely an indulgence, adding these simple recipes to your next brunch or girlfriend get together is a nice low calorie treat.

Recipes:
Bellini
Chandon Blanc Classic and Peach purée
Chandon Sunrise
Chandon Rose, Vanilla Agave nectar, and splash of orange juice

Checkout www.chandon.com for more recipes and inspiration

Thursday, March 18, 2010

Switch to spinach over lettuce


I loved cartoons growing up and couldn't help watching Popeye and Olive Oyle win over Brutus. As a healthy lifestyle spokesperson all grown up, I realize that Popeye got it right when he ate spinach to get stronger! Spinach has 13 different flavonoids. It is high in Vitamin K which promotes bone health and support friendly bacteria. It not only helps your muscles, but gives your brain a boost too. It contains vitamin E which helps slow the loss of mental function. For your eyes, it contains Luetin. And it weighs in at a 1 cup has only 7 calories! Yet almost 30 mg of calcium -not bad... that means a whole spinach salad about 3 cups has almost as much calcium as a small glass of milk. Compared to iceberg lettuce at less than 10 mg of calcium and half the potassium, the only similarity is the calorie count of 8!

Conclusion: Eat your spinach and don’t forget about Olive oil! ( After all she was Popeye’s mate!)

Thursday, February 4, 2010

Walk This Way ~ 20 Minutes a Day!


30% of boomers feel that their physical health is worse than they expected at this point in their lives. 
-          20% say their physical health is what they would like to change the most.
-          89% have done something to fight aging, with heart disease and aging being their two main health concerns.
-          Women reported that their most preferred physical activity is walking (35%) and more than half of them walk at least one a week. 
-          Boomers are the first generation that grew up exercising, and expect to be able to able to exercise well into their 70’s.  
 Well if that isn’t enough information to motivate you to move, I am not sure what is other than a heart attack. The truth is exercise is a choice and when you choose to move, you will have more energy, sleep better, have better brain function, strengthen your heart and may even lose weight. As little as 10 minutes of walking before and after work can make significant changes.
So here’s my challenge - if you can exercise for one month straight, 5 out of 7 days a week for at least 20 minutes of exercise, e-mail me with your results. I will send you an exercise DVD for your success to get to the next level.

Walk this way ~ 20 minutes a day!

Work Your Way Thin


In your forties, fifties, sixties and beyond, it’s important to take the time for yourself. A regular exercise program and healthy diet can help keep your weight down and energy up. The gym is not the only place for exercise. Try these “at the office” exercises:
Pace Your Calls - Instead of sitting down at your next conference call, stand or even pace back and forth while you talk. You might even try holding a squat against the wall while on the phone to burn more calories and tone your legs
Dip Yourself– To help keep your triceps toned, place your hands on the edge of a stationary seat with your knees bent and hips in front of the chair as you bend and straighten your arms. Try to do 10 repetitions each hour for strong shoulders
Find Balance - Trade out your desk chair for a stability ball. Make sure the ball is high enough to have your hips higher than your knees for best posture.
Desk Bow - Stretch up to the sky and bow to your desk. Press your hands down and hips slide back. Feel the stretch in your lower back and shoulders.
Swivel hips - If your chair is on wheels hold onto your desk and lift your feet and you swivel your body side to side. Whittle your waistline away with 10 repetitions on each side morning and afternoon.
Weight a Minute - Yes you can bring some light hand weights into the office. Store them under your desk and when you have a minute, pull them out for side shoulder raises, over head press, or hold them over your head in your chair and lean side to side.
Warrior Stretch - Yoga from your chair is easy. Point one leg away from the desk and other toward it. Reach arms in a “T” position and rotate front to side. Hold each pose for 5 deep breaths and repeat on the other side.

Only you are responsible for your life. Take control and start making those decisions.

Wednesday, February 3, 2010

Tuesday, February 2, 2010

Healthy Words That Begin With "C"


Healthy words that begin with “c” charge, change, care, courage, choice, calcium
confidence, can, cardio, Chicago

What I “C” nowadays is that many people know the “R’s” reading, writing and arithmetic,
but they have forgotten their “C’s”

Charge - Charge on ahead to find your passion and dreams. Take charge of your destiny
because you only live once.

Change - Change is as easy as you want it to be.. It’s easy when you want to and
hard when you have to. Make your changes easy!

Care - Caring is the key to love and life. Care for those around you but start with
yourself.

Courage - Courage in every step forward is important. Those who do not take risks, never
fail. Failure is key to learning and appreciating what you have done.

Choice - Choices are made everyday. Chose to be in the drivers seat and you’ll easily
find your path.

Calcium - No bones about it, calcium is key for not only your bones but for heart
function too.

Confidence - Confidence will get you through most situations. Build your base and
confidence is easy. Can do is not only an attitude but a life philosophy; I believe that every cloud has a silver lining.

Cardio - Cardio exercise is simply moving in a continuous motion- whether is dancing,
walking, jumping or boxing, enjoy your cardio and make your heart happy

Chicago - We are no longer the fattest city in the country, so keep up those healthy
habits and keep moving.

Healthy Lifestyle Starts Here at Rancho La Puerta


If you are looking to get inspired, eat healthy, meet amazing people, exercise, hike, and
be happy, try stopping in at Rancho La Puerta spa in Tacate, Mexico. I am in the middle
of an extended 5 day stay, and I am feeling so refreshed, relaxed, rejuvenated and ready
to take care of myself. We spend so much time taking care of others that we forget on a
day to day basis that everyday there needs to be time for ourselves. The great Mother
Teresa never started her day until 11am; preserving that time just for herself, and look
how much she was able to accomplish.
I am sharing my time here with 15 other amazing women bloggers and learning so much about
the social media global bulletin board. They are sharing their experiences here:
http://thingsyoushoulddo.com/girlfriend-getaway-spa-rancho-la-puerta
Here are my 5 things you should do at Rancho La Puerta Spa
1) Listen to music
2) Have a body massage
3) Hike through the mountains
4) Taste and eat slowly the cuisine
5) Share your knowledge and experiences with new people- you'll be amazed at what they
share with you.

If you can't get away, remember to take some time for yourself. Plan an hour or at least
10 minutes each day, to breathe, be grateful and move your wonderful body.

Friday, January 15, 2010

The "R's" of resolution 2010

Always remember your 3 R's - not reading, writing, and arithmetic --
Responsible to myself
Regimen takes time to change
Renew in writing when you slip
Reward yourself when you reach your goals

If you have time, try another of my favorite "r's" Relaxation and Rest
All my best in 2010!

Sign up for a new resolution



Team up with your pen, pencils or keyboard to keep your new year's resolution. Write,
email, post it or publish it! Sometimes we have to see it in print to believe it can
come true. When starting any fitness program, set small goals and write them down in a
place where you will see them each day. Each time you complete the activity- tear up the
paper and/or write it down again. You may even want to email messages to yourself
again. By writing or typing thoughts and actions, you will find that it helps you cement
the thought process and new pattern you are trying to keep. Our minds play the most
important role in our success. And remember, when trying anything new, you are looking
for small success, not perfection.