Get Fit with Andrea

5 great moves to start a strength training program

2010-07-07T11:19:00.000-07:00

5 great moves to start a strength training program

Paws-ilates

2010-06-20T22:09:00.000-07:00

Stretch anywhere anytime Fifth Avenue Stretch

2010-04-27T06:20:00.000-07:00

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

2010-04-27T06:18:00.000-07:00

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

2010-04-27T06:16:00.000-07:00

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.

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

2010-04-26T10:10:00.000-07:00

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.

Exhale Spa is offering promotions for eath day!

2010-04-21T12:47:00.001-07:00

Exhale Spa is offering promotions for eath day!

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Re-wearable workout gear inspires global reach

2010-04-21T12:16:00.000-07:00

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

Q & A on cardio before or after weight training

2010-04-08T17:07:00.000-07:00

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!

2010-04-08T16:35:00.001-07:00

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

Switch to spinach over lettuce

2010-03-18T11:44:00.000-07:00

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!)

Running outdoors in Chicago... bring your Yak Trax

2010-02-24T12:45:00.001-08:00

Running outdoors in Chicago... bring your Yak Trax

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Andrea Metcalf's Journey

2010-02-13T16:25:00.001-08:00

Andrea Metcalf's Journey

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Walk This Way ~ 20 Minutes a Day!

2010-02-04T12:55:00.000-08:00

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

2010-02-04T09:53:00.000-08:00

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.

Power of 5

2010-02-03T14:33:00.001-08:00

Power of 5

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Healthy Words That Begin With "C"

2010-02-02T14:45:00.000-08:00

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

2010-02-02T13:41:00.000-08:00

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.

Taking the Wellness Scorecard

2010-01-20T15:34:00.001-08:00

Taking the Wellness Scorecard

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America's Wellness Challenge begins soon

2010-01-20T15:31:00.001-08:00

America's Wellness Challenge begins soon

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The "R's" of resolution 2010

2010-01-15T06:58:00.000-08:00

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

2010-01-15T06:43:00.000-08:00

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.

Do's and Don'ts of Your Exercise Routine

2010-01-07T12:49:00.001-08:00

Do's and Don'ts of Your Exercise Routine

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6 Steps in 6 Days to Win the Battle over Boomeritis

2010-01-07T12:29:00.001-08:00

6 Steps in 6 Days to Win the Battle over Boomeritis

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

2009-12-23T14:51:00.001-08:00

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

2009-12-23T12:39:00.000-08:00

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

2009-12-23T12:31:00.000-08:00

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.

Reduce Stress and Feel Better

2009-12-17T09:52:00.000-08:00

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!

2009-12-17T09:33:00.000-08:00

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.

Fit Holiday Gifts

2009-12-04T10:14:00.000-08:00

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 www.amazon.com
Petra Kolba Beginner Cardio - $9.99-$14.99 Acaciacatalog.com
Fitness Magazine or More magazine subscription $12.00 fitness.com / more.com
Iphone application Lose Weight - itunes.com

$10-50
Stainless Steel Water Bottle $15.99 Thinksportbottles.com
Natural Fitness Equipment Toning Kit $29.99 Resistance Kit $25.99, Soft Weighted Balls $15.99 - $19.99 Naturalfitnessinc.com
Boottight $29.99 www.Dillards.com
NAMCO BANDAI’s Wii – Food Network: Cook or Be Cooked, $39.99 www.cookorbecooked.com

$50-100
GNC Well Being Vitamins/Minerals $59.99 month available at GNC
Power Juicer - $59.99
Moji Icing Wrap $80-$100 www.gomoji.com

$100-200
Gaim Balance Ball Chair $100 Gaim.com
Skechers Shape Ups $110 skechers.com
Polar FT7 heart rate monitor $119.95 www.polarusa.com
Descente Men's Cycling Jersey $200 Descente Tights $150 www.descenteathletic.com
Personal training sessions $120 + travel www.andreametcalf.com

$200- 500
Kahtoola Snow shoes $289 kahtoola.com
Rollerblade Race Machine $559 www.rollerblade.com
Golds Gym Treadmill $587 walmart.com
Nordic Trak Ellliptical $650 sears.com

$1000+
Weekend retreat at Oaks Ojai Spa www.oaksspa.com

surviving the holidays

2009-11-25T12:55:00.000-08:00

Here are a few quick tips for successfully cheating the holiday weight gain.

Calories Count - Whether its a football game at friends, a holiday buffet or the big family party, you have to be calorie wise. Take a few of your favorite foods and learn the calorie pitfalls. One I see at the office is trail mix. Nuts, raisins and a little bit of chocolate doesn’t seem so bad, but 1/4 cup (less than a handful) can be 150 calories. While watching the football game, switch your normal potato chips to Kettle Brand Baked chips. My favorite is the Black pepper--Pepper is good for digestion too. You can get as many as 22 chips for that same calorie range (120 in Kettle’s baked chips). Another slippery slope is the cheesy, gooey, creamy dips that accompany so many appetizers. Skip the chip and use vegetables for dipping. If you really love your dips at least you are not adding 100 calorie crackers to the count. You may even substitute Old London melba toast rounds. They are flavored and have only 60 calories for 3 big tastes.
Push the Protein - When you start grazing, carbs alone with give you that sugar high and drop-- meaning you will be hungry for more. AND your spirited beverages act as carbohydrates on the body and will also give you that rush. Therefore, to stabilize blood sugar and keep your tummy full, opt for protein bites. Skip the little bun on the tenderloin sandwiches and chose cocktail shrimp when available. For under 200 calories you can eat 36 medium cocktail shrimp and even if you add the cocktail sauce at 15 calories a tablespoon, you’ll still be on track.
Don’t Deny Desert - At this holiday time of year, it’s even harder to skip the treats, so leave that to the other 10 months! But, beware and chose smart. Cut the pie into a 1/3 or half slice to skim calories or add International Delight’s new line of 40 calorie creamers to your coffee to indulge in a little treat. Remember fruit pies are lower in calories than cream, pumpkin and even pecan. My favorite is adding those flavored creamers over berries. I get all the sweet and creamy flavor together.
Chew Gum - For every party, keep a pack of gum in your purse. Chewing gum helps freshen your breath, so you will be ready for kissing under the mistletoe. And research shows that chewing gum can help reduce the craving for snacking. My favorite is Wrigleys Five blue gum- I don’t leave home without it.
Sleep over Exercise - Now don’t use this everyday, but surely you will want to get the minimum amount of sleep during the holidays - 6 hours. If it’s one or the other I recommend choosing sleep. Sleep helps regulate the hormones leptin and gherlin that aid in maintaining your weight and regulating appetite. Even a little exercise can go a long way, so if you can sneak in 20-30 minutes that can offset a few hundred calories.

Enjoy the holidays and remember to stand over sitting, better to give than receive and smile rather than frown- keep the wrinkles away!

Holiday is the time for you too

2009-11-23T16:28:00.001-08:00

Holiday is the time for you too

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Cheap Winter Workouts - Better.tv

2009-11-23T14:29:00.000-08:00

Cheap Winter Workouts - Better.tv

Tips for healthy eating

2009-11-23T07:57:00.000-08:00

here are a few easy suggestions:
- Eat at least three times a day
- Eat protein and carbohydrate combinations
- Fat is good for you and necessary for utilizing your fat stores, aid in nutrient absorption, nerve transmission, and maintaining cell membranes, but keep them monounsaturated ( like walnuts, almonds, and avocados), as well as polyunsaturated ( like salmon and fish oils, safflower, sunflower, corn and soy oils.)
- Minimize your packaged foods intake and when choosing those foods look for ones that are fortified with additional supplements your body needs like calcium, omegas, iron, Vitamin B, etc.
- Read the labels. Look for serving size, calories, protein, carbs and fat grams as well as fiber which will give you an indication of it health value. When choosing, tortillas, breads and grains look for at least 3-4 grams of fiber per serving. Not all foods are created equal. Reading the label also helps to understand how much protein you are getting.
- Aim for 80-100 grams of protein a day, 25-35 grams of fiber and at least 5 servings of fruits and vegetables everyday.
- Try incorporating super foods like: Fish, nuts & seeds, soy, garlic, pom or acai berry juices, tea, mushroom yogurt, cocoa, ginger, pepper, cinnamon, and lots of fruits and vegetables into your diet. (especially berries, sweet potatoes, pumpkin, melons, tomatoes and kale)
- Avoid empty calories. Empty calories could be classified as high in calories and low in nutrition lacking in macro-nutrients (proteins, carbs, fats) and micro-nutrients (vitamins, minerals, antioxidants)
Be aware of sodium intake, especially if you at risk for high blood pressure, by keeping your sodium intake less than 2,300 milligrams of sodium per day.
- Think before you eat and weigh out your choices. Just by switching from a “want or crave” response, you will turn on different neurotransmitters in your brain to help you stay on track.

My TIps

2009-11-18T09:16:00.000-08:00

I eliminate dumb email clutter by opting out of as many ads, newsletters, groups that I could. I have given myself the permission that if I really want to know about something I will seek out the information... This is kind of like shopping for what you need instead of browsing and impulsively buying a new pair of cowboy boots to add to your 15 other pairs just because they are on sale
I got a comforter and two pillows for my bed to spend less time in making my bed in the morning; duality of this switch to my linens actually looks fresh and neat all the time and I feel better coming home to my neatly made bedroom every night
I set alarms for when I need to stop doing any activity that can really wait until tomorrow- meaning there are projects that need a little time each day to tackle them instead of waiting until the at minute. But sometimes, I would get so lost trying to complete them knowing full well that there was no way it would finish in one day that the timer helped me move on to other tasks
I have hooks in the bathroom for my towels instead of bars when I am done showering. This still looks neat and is a few seconds less time to hang
I taught my children to do their own laundry as part of their family experience. My kids are so incredibly talented on a computer and well guess what they can even work the washer and dryer too. Although, I only require them to do their own clothes, (which is good for college prep and moving out at some point in time) but they also have chores around the house like garbage detail, picking out and organizing dinner, dishes, mowing the lawn and other “family contribution experiences”. I know you must be thinking, yeah I do that too. But really if you have room mates, family or even friends that you can utilize to create more time in your day, don’t miss the opportunity to ask, direct, and negotiate with them to give yourself more time in the day.
I leave dishes in the sink. I know some of you may not be able to let this one go, but I have found, unless I am having company over for dinner, the dishes are okay to be left alone during the day. They don’t jump out of the sink or even invite bugs into the house. As long as I can get the house tidy before bedtime, I am golden. I love waking up to a neat kitchen. Which by the way sets the tone for your day if you wake up to a constant confusion and mess or a tidy area.
I have bottles of water in my car. I know people will argue about the plastic-- but if it reminds me to drink more water throughout the day; I will take my chances.
I keep at least one LUCY workout outfit, socks, and sketchers trainers in my car at all times-- and deodorant and perfume too. ( Just in case I can’t get to a place with a shower; I can still get in a stretch or walk without being too sweaty and feel that I did something for myself)
I do one load of laundry everyday; to try and stay on top of things-- and I leave my ironing to pile up for at least two months before I get to it unless it’s an emergency need to wear it outfit.
I do many crazy exercises throughout the day with friends, taxi drivers, elevator patrons, and people in stores to get them thinking about exercise and get a little extra in for myself. So be wary if you meet me in the elevator sometime and I ask you to do a squat against the wall during the time you are riding in the elevator--hey! every little bit helps!

Walk Better

2009-11-18T08:05:00.000-08:00

Walking is a great form of exercise. It's as easy as putting one foot in front of the other and something we take for granted that we are doing it right. Well over the years, I have noticed many people walking and I shutter thinking the damage they are doing to their bodies or worse yet they look like they are in pain. Here are a few tips to get more out of each step:
1) Walk backwards and sideways - Think of the pressure you are consistently putting on the front of the knee when moving in a forward plane of motion. Additionally the muscles that move you in this direction become strong and out of balance with their opposing muscle groups. This decreases flexibility and increases the degeneration of this area. Walking sideways and backwards focuses on different muscle groups and puts the power in the motion in other areas of the joint. You might just find better alignment of the knee joint by "walking this way".
2) Wear a performance walking shoe - Runners have known for years if they want to get the most out of each run, they need a performance running shoes. The like of New Balance, Asics, Karhu, and Brooks have led the way in this area. Well runners, step aside, because now there are choices for specific, performance walking shoes. Skechers, more known for style and trend, now leads this space with the SHAPE UP walking shoes. They have a dual mid sole which provides cushion and function, a curved "kinetic" bottom which keeps the body in motion and core active, and high support to increase hip extension, working your bottom line and lifting it!

Feel better now - MORE Magazine

2009-11-18T08:00:00.000-08:00

Feel better now - MORE Magazine

Attitude is everything!

2009-11-13T14:16:00.000-08:00

Attitude is everything! When you wake up in the morning, you set the tone for the entire day so wake up and smile in the mirror! Today is your day! Here are a few other tips to make your day better and boost your mood!
1) Don't be afraid to jump in the puddles, it brings out our inner child and reminds us that even if we get wet we can still have fun. It doesn't have to be raining to get wet, remember how good it feels to splash around in the tub or shower.
2) When you are frightened, switch fear to inspiration. Remember there are many ways to get the same job done- change your process not the end results. So something as easy as wearing a pedometer can get you to that regular exercise routine instead of jumping on a treadmill.
3) Somethings gotta give. Even when you do everything right, the seed still grows slowly. Flowers take a long time to bloom, so remember to be patient and enjoy each little ray of sunshine.
4) Dreams are meant to be realized. Good sleep habits help you not only lose weight but let your mind design your future. Take notice of your dreams and let nothing hold you down--like extra
baggage.
5) I hope you dance... at least once a day with or without the music. Remember every activity can have rhythm, a pace and an emotional experience. Dancing is food for the soul.

It takes more muscles to frown than to smile... and frowning shows your wrinkles!

Turkeys are useful for more than Thanksgiving dinner

2009-11-12T06:51:00.000-08:00

It's almost Thanksgiving and turkeys will be going on sale. Turkeys are well known for being low fat containing only 1 gram of fat per ounce of meat and a 5 ounce serving provides half the daily recommended amount of folic acid. Turkey is also a good source of B, B1, B6, zinc and potassium which help keep blood cholesterol.

But for the last ten years, there has been a tradition I created with the frozen turkey... PASS THE TURKEY Bootcamp workout. Although the location has changed over the years, during my annual Thanksgiving Bootcamp class I bring a few 10-20 pound turkeys (depending on which local grocer I can get to donate them) and play pass the frozen turkey. When the music stops the one holding the turkey is out of the circle and participating in 20 pushups, jumping jacks or whatever exercise is called for that round. The turkeys can be used just like a medicine ball or weight. A few turkeys are heading round the room simultaneously to keep people moving. When there are the same amount of turkey holders as turkeys... Well those are the winners to bring turkey dinner home! Now PASS THE TURKEY!

Chicken soup for weight loss

2009-11-11T15:02:00.001-08:00

Learn how to cook a low calorie, high protein and fiber chicken tortilla soup- no cream, butter or heavy fats. This soup features 28 grams of protein, 10 grams of fiber and under 300 calories.fit for any program and tastes great.
We know that chicken soup is a grandmother's cold remedy but how about Chicken soup for weight loss? Well this low calorie tasty version of Chicken Tortilla soup is creamy, hot and full of vitamins, protein, fiber and under 300 calories too. From start to finish it takes about 20 minutes but costs under $10 for 6 servings and did I mention easy to make?
Ingredients:
12 Cups Chicken Stock
2 cups chopped carrots
2 cups chopped celery
1 cup onions
2 tablespoons Olive oil
5 Whole wheat and Corn Tortillas Diced( these had 90 calories and 5 grams fiber in each)
2 cups cooked diced chicken
1 can diced tomatoes
1 can black beans rinsed well

Start with soup pot and add olive oil. Then wipe with paper towel to take out most of the oil but coat the pot and add the carrots, celery and onions. Saute until soft then add chicken stock. Bring to a boil and then add tortillas. Cook about 5 minutes until tortillas are soft and then puree contents with blender. Add chicken, tomatoes and beans.
Divide into Six 2-1/4 cup servings
275 calories
10 grams fiber
28 grams protein

Yummy!

Qik - saturdau shrimp lunch by Andrea Metcalf

2009-10-25T06:46:00.001-07:00

Puppy Pilates

2009-10-20T05:45:00.000-07:00

Puppy Pilates

Qik - mike loses 32 pounds in 21 days!! by Andrea Metcalf

2009-10-18T15:57:00.001-07:00

Qik - mike burton loses 22 pounds in 14 days by Andrea Metcalf

2009-10-11T12:45:00.001-07:00

Qik - mike doing weights early morning in nyc by Andrea Metcalf

2009-10-07T04:48:00.001-07:00

Qik - mike gets geared up by Andrea Metcalf

2009-09-28T15:04:00.001-07:00

SHAPE UP THOSE ARMS

2008-11-09T14:26:00.000-08:00

Shape up those arms

On the streets of NYC, I was asking women: "What one spot on your body needs the most work?" Many body parts including "my hips", "my thighs", and "my belly", were lamented but the most common spot was "my arms", followed by," I hate the part that jiggles as I wave!"

So here's the answer! The jiggling part can be divided into a two main muscle groups: triceps and rear deltiods. For each of these areas try one of these exercises. None of these exercises require anything more than just your own body weight and really do work!

Triceps:
Common exercises for the triceps include dips, overhead pulls, and kickbacks. But here's one that you probably haven't seen, the Praying Mantis.
Start on hands and knees and walk your arms out about one arm's length to form modified plank position. Hips should be tucked under, belly pulled into the spine, and head in a neutral position. Bend the elbows to touch the floor and press back up to the starting position. Try for 8-12 repetitions or until you can't complete another rep.

Rear Delts:
Pulley cables and tubing wide rear fly are common for this area but try the Jumper which also targets the back side of the body too.
Start face down on the floor with arms extended in line with the shoulders, hands at 3 and 9 if you body is the center of a clock. Next open the legs and bend the knees keep them slightly apart and feet flexed position. Head will stay in line with the body as you begin to raIse the arms and legs. Keep the arms straight to the side and squeeze between the shoulder blades; legs are lifted but remain still. Hold the position (which looks like you are parachuting out of a plane) and pulse the arms toward the ceiling for 30-60 seconds. This one is timed because I want you to fatigue the muscles and the movement is so small. While lifted, the head should remain in line with the body.

Remember, that resistance training is important for increasing muscle mass and changing your body composition that can result in an increased metabolism!

Lake front RIDE on Don't forget Your Helmet!

2008-05-19T19:04:00.000-07:00

ANDREA METCALF, Last Saturday I had the pleasure of riding with my favorite Red Head - Ronald McDonald and favorite Radio Personalities Eric and Kathy of 101.9. It was a leisurely ride along Chicago's lakefront with apple dippers at the start and finish. This made me think of the upcoming biking season and of course riding on Lake Shore Drive. There are only a few days in the year that are really worthy of Chicago Bikers: Bike the Drive and McDonald's LATE Night Ride. Bike the Drive is this upcoming weekend, May 25 and will open LSD for thousands of riders. BUT do not forget your helmet-- or they will not let you ride. Also fun is the post breakfast party. Only $7 but this party has something for everyone! There are special activities for families and the Chicago land Bicycle Federation will have booths and information available too. Another great ride is McDonlad's LATE night Ride. Held on the eve of July 12th -13th come ride Chicago at night. An incredible experience to see the city in a different light! This ride benefits Friends of the Parks which is helping with the renovation of Buckingham Fountain this year.

Remember the ABC's of biking. AIR Pressure - Check the air in the tires before riding- makes for a smoother ride and less chance of a flat. BRAKES - check to make sure your brakes are opening and closing firmly to stop when needed. COVER - Cover your head with a helmet, cover your feet with shoes, and be kind to your behind with padded shorts or a firm seat. Get out Chicago and RIDE!!!

What is Your Perfect Exercise?

2008-05-14T20:43:00.001-07:00

Andrea Metcalf,

NBC5 Fitness Team, Host of FITtodayTV.com on CLTV, Better.TV

What is the perfect exercise? One that you like of course! But sometimes our personalities may be a clue as to our perfect "fit".

I you are detailed, organized and like precision then Fencing may be your game. It takes endurance, strength and of course fine motor patterns. So bring your epee and foil for a while. For more information on fencing, check out www.essortment.com/hobbies/trainingfencing_sfcm.htm

Now if you need to feel empowered, in charge and busting with energy, try a few rounds on the speed bag and glove up to boxing. Handwraps aren't crucial but gloves are! Handwraps help hold the wrist and fingers in place as well as add in supporting the wrist-- "It just feels cool when you are wrapped and hitting", says Kim Robbins, avid shadow and bag boxer. This upper body and core workout can really leave its mark on your body- ripped that is.

If you are settled, focused, and need to slow down a bit, get enrolled in a Tai chi martial arts class. You will be surprised to find that although it looks easy, the control and strength are wonderful and require fluidity with each movement. Tai Chi is an official part of this year's Olympics in Bejing China and Painting clouds will take on more than watercolors and canvas.

If you require constant stimulation or just can't sit still, you will be happy in a Bootcamp style class. The interval style of strength and cardio is challenging and will keep your mind changing gears. Bootcamp classes are now outdoors in the midwest and that means hill sprints, park bench step ups and sand jumps too.

Pick your exercise to match your personality or maybe who you might want to be!

It Just Takes too Long

2008-05-13T13:17:00.001-07:00

Okay I am changing my name (my blog name that is) AndreaMetcalfsmindbodyconnection blog takes too much time; From here on out it will now be "GET FIT with Andrea" blog spot. I know a few less letters, another web page to find - BUT like with changing up my exercise patterns as I get more information and more savvy about achieving those results in less time-- the same is true for my blog name. Less letters, quicker responses!

Not time for my exercise~ it's a beautiful day I am outside!
Andrea

Back Tracking

2008-05-12T17:06:00.001-07:00

Andrea Metcalf, NBC5 Fitness, Team Host of Fit Today and Better TV Fitness Specialist

Recently, I was made to think about my back side-- “Be Kind to Your Behind” promoting Cottonelle (the toilet paper with the puppy on the package) came to the Windy City and it was my job to get people to understand that your bottom does alot for you and just sitting on it isn’t the best for it or your body! Remember we move in a forward direction almost 90% of the time and those muscles in the front of your body: your chest, biceps, hip flexors, quadriceps, etc. get strong from repeated motions. The problem is that the back side muscles become tight from being pulled out of balance and create havoc on our spines. Eight of ten people will suffer from chronic back pain and it is the number one reason for missing work! So it is so important to train the posterior. The best exercises to lift your bottom line are “lat pull downs and rows”, “shoulder blade squeezes”, “bridging on the floor” and simple “rear leg lifts”. Check out http://www.podcastgo.com/ to download these exercises for FREE and many others to get your fitness BACK on track and build yourself a better bottom! Walking backwards help stretch out the hip flexors, balance the pull on your lumbar spine and is another easy way to strengthen the glutes. Just remember to keep an eye out behind you and/or hold onto the treadmill to prevent falling. For every mile you walk forward, try walking 1/5 of that mile backwards- you’ll like the results bottom line.

START WALKING

2008-05-07T05:14:00.000-07:00

Andrea Metcalf, NBC5 Fitness Team, Better.TV, Host of Fit Today on CLTV

LAST MONTH, the American Heart Association started their annual START walking program with corporations, companies, people and volunteers across America. Donny Osmond led the effots helping peole get moving on the TODAY show in NYC and in Chicago our participants walked up and down Michigan Avenue in front of studio 5 NBC. This weekend marks another get America moving event: The kickoff of the Women's Health Challenge! Please take the time to check out this FREE interactive walking website-- and it's not just for women and it's not just walking either. It does give you some great ways to track your progress and receive some wonderful packets of information! Just put one foot in front of the other and soon you'll be walking out the door!

GET YOUR DOG WALKING

2008-05-06T13:56:00.000-07:00

Andrea Metcalf, NBC5 Fitness Team, Better.TV, FITtodayTV.com

As fitness is my passion, I am happy to tell you about some new fitness products for your pet! FIDO is not left behind these days as I recently learned about special "DOG TREADMILLS". These treadmills are built differently that the ones you and I are familiar. These treadmills come in different sizes and have an easy entry and exit. They, of course, are something you will need to train your dog to utilize, but the idea is somewhat wonderful thinking that no matter the weather your dog can get his daily needed exercise. Another fun item, I pawed at was the Petometer. This dog pedometer measures your dogs activity levels by counting steps. The Pedometer is worn around the dog's neck attached to their collar. Remember your pet's need for fitness is just like yours--They need it daily to be vibrant, healthy and happy! A few tips for walking your dog:

1) Surface matters - watch for paw irritation and impact. Steer clear of cinders and gravel when possible and opt for soft grassy surfaces when possible. Soft surfaces like these take out the impact (espcially for older dogs with arthritis) and give some bounce back into their gait.

2) Use the lead! Even the best trained pets may dart after something in the street and especially while running. Wearing a reflective collar is another good idea for visibility at night for your pet and bright colors or reflective clothing for you as well.

3) Hydration is key for your pet and YOU! Bring water and a collapsible bowl or paper cup for you and your dog to share your water.

4) Weather that is too hot or too cold is harder on your pets than you! Remember extreme weather conditions may call for an indoor workout. Run the stairs in your house or play fetch inside. I like to toss a ball while doing my crunches on the floor. This way I stay active and get a toned middle while FIDO gets some exercise and fun!

5) Lastly, check with your vet before starting an exercise program and remember to start slowly. If you pet shows signs of fatigue, limping or just refuses to move-- consider the orthopedic conditions and them to the vet immediately. They can suffer tendon strains and sprains as we do with over use or being deconditioned for the activity. It's better to err on the side of caution and use progressions.

Now that's walking the dog!

How do you feel in Your Skinny Jeans?

2008-05-06T07:25:00.000-07:00

Andrea Metcalf, Creator & Host of FITtodayTV.comThere are so many contests out there to keep you motivated to stay fit! So why aren't you playing the games, winning prizes and getting in shape? This contest by Old London, asks "How do you feel in your skinny jeans ?" Their tie into fitness and health is to hear how you are empowered by these changes and by replacing high calorie foods with lower ones can help get you there. Their hopes for you to switch out bagels for melba toasts and I love food swapping! Switching from whole milk to skim makes sense to me as well as whole fat cream cheese to 1/3 light- that saves me almost 100 calories per serving. I switched to Mission Carb Balance tortillas from bread and saved another 50 calories per serving while bumping up my fiber by almost double! Remember, fiber is the stuff that pushes through your digestive system and keeps you healthy and regular ridding your body of waste and toxins.

Now for the biggest switch of all-- switch out CARDIO for STRENGTH TRAINING. Yep, that's right I have found that 30 minutes of interval strength training keeps my heart rate up in the 140-160's bpm for the majority of my workout. That's a bonus for my heart health and keeping my muscles strong with a bonus--higher metabolism!

THIS IS FORTY

2008-04-27T19:34:00.000-07:00

Andrea Metcalf, Creator & Host of FITtodayTV.com I have been so busy these past few weeks that entries have been few and far between! Spring break with my family was really a learning experience. My son officially declared that he is going to Indiana University's School of business this fall 08. Incredible to know that I have a senior going to prom let alone college in a few short months. My daughter has her golden birthday, 17 on the 17th this month and Charlie now having daily workouts joining the high school lacrosse team. SO how do I balance it all-- frankly, I think I am starting to feel the pressure. I have been to NYC several times the last month and have worked every weekend without a break for the past 4 weeks in a row. BUT I still feel that I am moving in a good direction and thank goodness for eating well and exercising as often as I can! I hope that everyone else in this decade can find time to chose foods with nutrition, a few minutes to exercise and a moment to reflect on the silver linings of each day.

realizing your dreams

2008-03-11T16:36:00.000-07:00

This is a long one... but I wanted to let you all in on my life....Everyday we create our lives. We decide the moment we get out of bed whether we will be happy, sad, tired, energetic,nervous or confident. Whether you believe it or not, you can change your life. Its not that its easy or hard, but it is possible. This is the first step of my journey. About five years ago, a seed was planted that lay dormant for the right moment of readiness. Although it was always in the back of my mind, I hadnt the time to nurture the thought and bring it to bloom. Something happened in the last four months that changed all that. I started to believe that I could pull together an inspirational show that could maybe spark something in someone out there to be moved, different and changed for the better. What started as that of a seed of reaching people through a voice larger than a private consultation to reaching many simultaneously is what the blossom came to be. I wanted to be able to give people more
information to make better choices that would result in healthy changes that would last indefinitely. That is where FIT TODAY started to bloom.
I had never put together a television show and weekly 3-4 minute segments was my closest experience. But like those who want to startan exercise program or lose weight, you have to start somewhere! I started talking to potential sponsors and before I could get signatures on contracts, I started to believe it was possible. Well, the truth of the matter is that none of the initial I think they will sign people did, somehow I had managed to lead other to believe in me. It just steamrolled from there. Even when I knew we didn't have enough dollars from sponsors, I decided to through my own pennies into the punch. I am still trying to recruit sponsors but more importantly we made it to our first and soon second, third, fourth, shows airing regularly on CLTV on Saturdays at 11 am and Sundays at
8 am. The remarkable thing I sometimes sit and bask in is the fact that two close friends in the media industry said to me "Why?" and "You are going to lose money on this project". The experience in hind
sight is worth more than any dollar amount I can explain. I can only imagine this is how it feels when you step on the scale and see that you have lost 100 pounds! Surreal, Infectiously Joyful, Grateful all
come to mind...

Now about the show...
I started nurturing that seed with the thought of radio first--after all it's less expensive and no one really sees if you are on air in your pajamas. Joanne Rusch , publisher of Chicago Wellness was going
to one of 3 ladies throwing it down for the super-moms on how to keep it all together with food, health and exercise! We fizzled quickly when our third left for Greece and Joanne was asked by another partner to work on a food show pilot. Her pilot fell through and we picked her up somewhere in the second week of tapings. Joanne food science interest and typical motherly instincts made her an asset to the show. It was shortly after that I became acquainted with Leslie Goldman. I had been interested in iVillage in the Loop because they were a nationally televised show taped in Chicago. I was aware of their exclusive relationship with Ballys Total Fitness which made it impossible to appear on the show, i became interested in their web presence. thats where I found Leslie! I noticed she was a Chicagoan like myself and quickly cold-called her to meet and greet. I loved her book, her caring smile and her ability to be insightful and resourceful. A few months later, I asked her to join our Fit Today Team. Dave Mellish is our male counterpart. Dave is one of my success stories I have had the pleasure and joy of seeing from start to finish. I created an 8-week lifestyle change program teaching people about how to make eat healthy, move daily and sleep better. Dave lost 150 pounds and more importantly has kept off the weight for over a year. He is funny, confident and a great leader. He was an easy pick to help continually inspire others to become Fit Today.
Every episode of Fit Today starts with an inspirational story (usually one of my clients over the past 24 years in the fitness arena). I am impressed by the lives people right around you everyday lead that are so fantastic. Next we jump into the medical side of the story. Some type of related information that supports their inspirational journey. Because seems to be so confusing, we pull out a recipe, shopping trip, or interview renowned guests that give us the skinny on eating. Of course, we couldnt get FIT TODAY of any day without moving it around a bit--AND be moved is my tag-line! A fitness segment is the last bit of advice. Sometimes its moves you can use and sometimes its the latest research or fad. In any case we wrap all these segments together with bouncing questions and answers between commercial breaks. My goal is to pack in enough information to get someone thinking and learning.
My desire to is reach as many people as we possibly can and pull them off the couch to move. We want to help them find within themselves the one bit of information, medical advice, cooking tip, exercise or inspirational story that can make a difference in their lives. There are so many incredible stories around us. We have had no short supply of them this far and I have found over the years, many people really dont realize that one small change can make big results. One letter missing from diet and it turns into die. Thats a change that you can see and feel. But all kidding aside, my mission becomes clearer everyday. I hope to help people to create their own healthy lifestyles that feel so good! Its about the right fit, fitting it all in, and getting Fit Today and everyday.

Don't Sit STILL!

2008-02-21T16:16:00.000-08:00

Andrea Metcalf, Host of Fit Today and NBC 5 Fitness Team>A little goes a long way when you're trying to lose a few pounds. Here are some tips to burn those extra 10, 25, 35 calories (that's the same amount in a little Hershey's chocolate kiss!) Remember you have to create a deficit of 3500 calories to lose just one pound of bodyweight.
What can you do?
- Walk in place while on conference calls - It's called busy as a bee! Buzzzzz
- Pace the parking lot or train depot while waiting for your commute
- Sit up straight and use your core
- Be a kid and swing your legs or bounce your knees (it's not restless leg syndrome - it's burn baby burn!)
- Push away and return with your arms at your desk - works best with a chair on wheels. it wheely fun!

Get and go!

How do you know if You're Stressed?

2008-02-21T13:26:00.000-08:00

Andrea Metcalf, Host of Fit Today and NBC 5 Fitness Team Well we all think we have it under control~ well maybe there are those days that seem to out of control, hair on end, tension, shoulders, headache... YES that is stress. But what about the minor stress we feel on a daily basis. This and yes that bid stuff is what causes a drain on the body--mental and physical effects are widely accepted and ignored. STRESS INDICATOR from Voice Prism is one way to monitor your stress levels while Resperate and Emwave are electronic devices to help train yourself to lower stress. This results in some of the same great benefits of exercise, yoga, meditaion, and yes even sex!-- better health, lower blood pressure, lower heart rate, and even weight loss. Check out Nesita's segment on Stress on Monday, Feb. 25th on NBC5.

Check out FIT Today

2008-02-01T08:57:00.000-08:00

I am so excited to tell you all about my new show! FIT TODAY will premeir on CLTV Feb. 9th at 11am and Feb. 10th at 8am! We have been so busy getting it all together but you will see inspirational stories, fitness tips, nutritional information, recipes, the lastest medical advances and MORE things to help you get FIT TODAY. I must say this whole endeavor has been a learning experience and incredible journey. Special thanks to our sponsors and my co hosts, family and friends who have put up with my schedule and crabby moments! Check us out and sign up for FREE raffle prizes every week and specials from our sponsors! http://www.fittodaytv.com/ THANKS FOR WATCHING

Give Your Posture a Boost

2008-02-01T08:55:00.003-08:00

Andrea Metcalf, NBC 5 Fitness Team>Just received a new shoe in themail. They are called Springboost--most popular fitness shoe - the B-Fit . they are really neat and help with posture and alignment as you walk. The slight angle of the foot insert and padded support are really confortable. The benefit of wearing a shoe like this to help with hip extension is another bonus. Something to try if plantar fascitis is an issue too. Although I wouldn't recommend the shoe for and ALWAYS, ALWAYS, wear all the time-- I think the daily benefits of a few hours spent in them is worth the investment. Check out http://www.springboost.com/ for more styles, information and store locators. On another note, Jen is still losing weight down 16 pounds since Jan 1st! Keep up the great workouts and eating right JEN and all those keeping up with their New Year's resolutions~ YOU CAN DO IT! Small tip this week:
Walking while on a conference call will burn a few extra calories and from Gina DePompei -- use the community printer instead one in your office. You'll burn a few extra calories on walking over to it!

YOU CAN BE LIKE JEN! KEEP GOING

2008-01-22T16:10:00.000-08:00

Andrea Metcalf, Host of Fit Today and NBC 5 Fitness Team>You may have thought that because you haven't heard from me lately that another resolution has faded away....
NOPE. Jen is still at her exercise regimen although, like many of us this season hit with a spell of cough, cold, and fever. The stomach flu didn't take her to her goal weight, but she is down another 2 pounds. The initial drop in weight is always encouraging and surprising and then something happens. Whether the enthusiasm whithers, work habits or just plain sickness, everyone seems to experience a pause in their journey. I have been meeting with so many people, with weight loss and inspirational interviews for my own new show called FIT TODAY that even I have been inspired by others. Gina DePompei has already lost 90 pounds this past 2007 with another 80 on the schedule for 2008-- HOW? you ask... just by adding a few extra steps to her day. She like many others, wears a pedometer. She is first to admit she hasn't made the 10,000 step mark but things like using the community printer at work and taking the bus stop and walking a few blocks have added up and slimmed her down. She even told me about her fear while being overweight about escalators and stairs-- wondering if she would be out of breath when she made it the next floor. Imagine staying in a a Palazzo in Italy and all you can think about is the 88 steps you will have to walk up with your luggage because there are no elevators in a Palazzo. That was part of her dream vacation to Europe and you guessed it! She enjoyed the trip and made her way up and down without a problem. You can stay committed! You can be a success. ONE STEP AT A TIME.

Jen is 208

2008-01-08T20:34:00.000-08:00

Andrea Metcalf, NBC 5 Fitness Team>No it's not February but Jen's hard work is paying off big time - She is down 8 pounds in 10 days! Just like on the biggest "you know"! Just had to say GREATTTTTTTTTT JOB! I will get Jen's big tips tomorrow so don't miss out!

TIPS TO STAY ON TRACK

2008-01-08T08:49:00.001-08:00

Andrea Metcalf, NBC 5 Fitness Team>Not only do I want Jen to succeed this year, BUT I want you to reach your goals! Here are 5 tips to Stay Motivated and live a healthier lifestyle:
1) GET A PARTNER GROUP OR SUPPORT - someone besides yourself that cares about you, is willing to call you out and keep your best interests in mind or someone who will do it with you! Everyone does better with teammates. I will be happy to help; just send me your email.
2) MAKE SMART GOALS - simple, measureable, acheiveable, realistic and timely. If you don't know where you are going, how are you going to get there? Write down your goal and how you're going to get there!
3) LIST THREE STEPS - Give yourself three ideas of how you are going to reach your goal. A) exercise at least 20 minutes everyday B) eat a sensible breakfast c) drink water throughout the day
4) REWARDS MATTER - Reward yourself each week with something that re-inforces your goal! New gym shoes after a month. A heart rate monitor after a week. A wonderful salad form your favorite restaurant.
5) MAKE IT FUN! If you don't like doing it -- you won't continue with it forever. FIND something that you like. There are so many activities that you can try from ellipticals to yoga, from spinning to pilates, so don't limit yourself.
GET IT DONE AND MEET YOUR GOALS!

Still on Track

2008-01-08T06:11:00.000-08:00

Andrea Metcalf, NBC 5 Fitness Team>Although, I haven't reported in in a few days, Jen has been making excellent progress. She hasn't missed a day with her workouts and continues to do well with her foods. Her breakfast consists of oatmeal, peanut butter and fruit. Sticking with one idea for breakfast can help you stay the course. Make sure you are getting enough protein and fiber to keep blood sugar levels stabilized. Cardio training for at least 30 minutes a day has been Jen's mantra. She included 30 minutes of yoga yesterday to try and balance out her program. Variety is the spice of life. Stick with your goals~ week 2 is sure to bring results that you will feel and see on the scale too!

START LIFTING

2008-01-03T14:33:00.000-08:00

Andrea Metcalf, NBC 5 Fitness Team>Today is Jen's first day of weight training. She has already done 60 minutes on the treadmill at a moderate pace--meaning she did need a shower afterwards. Later today, she and I will run through a quick 30 minute weight training session. The workout will focus on core with total body training. Next week I will have a workout for you on the web! In the meantime, check out MORE magazine page 204-212 for three 10 minute toning workouts. You can also check out www.bettertv.com or www.podcastgo.com for more workout routines. I myself am trying to stay on track... my eating was good today-- just need to get in that movement! You be moved and get some weight training in even if it's only 10 minutes. Every movement counts!

DAY TWO GOING STRONG

2008-01-02T17:34:00.000-08:00

Yes, it's always easy to continue on the second day... No one seems to lose it that fast. Jen is off to a great start with another day of cardio training totalling 25 minutes. I myself even got in 20 minutes and a quick core workout. I found MISSION tortillas with 21 grams of fiber and less than 200 calories even 8 grams of protein for an afternoon snack. Jen started her day with a healthy oatmeal and peanut butter, yogurt snack, salad with chicken at lunch and skipped the afternoon Starbucks latte with friends. If you are with us on this quest for health and looser fitting jeans, stay on track and send us a quick note. I have weighed in at 141.5 pounds today and hoping to lose a few pounds and inches myself! Stay on track and make good choices. You can estimate your calorie needs by simply adding a "0" to your weight. As long as you are above the 1200 calorie per day mark, if you deduct 200 calories a day from this number you will be fueling your body needs. For example, my calorie consumption or Basal Metabolic Rate would be 1410 cals per day. If I stay at 1200; in 2 weeks I will easily lose a pound! If I exercise it could 2 pounds per week! Good choices add up!

TIME FOR A CHANGE

2008-01-01T15:34:00.001-08:00

Every year upon the first of the year we are entitled to a fresh start. Well here it is! A FRESH START WITH YOUR VERY OWN PERSONAL TRAINER-- Me! You can join me as a I daily check in on one of my weightloss clients, Jennifer - 216. Jen will need to lose about 50 pounds. As I work with her each day, you can do it with us. Simply send in your picture, name and starting weight. I will be happy to give you my personal attention. Add your comments and questions and get yourself a fresh new start.

Day ONE - January 1st. Jennifer started with 35 minutes of sweating cardio. Nice job JEN! Jen ate popcorn and a diet coke and planning on a salad with chicken for dinner- not the best nutrition but it could have gone the other way with an order of fried foods, chocolates and treats. SO tomorrow (myself included) FOOD will be the next target-- baby steps of course! If you need more support join the NBC5 Fitness Club today.

2007-11-27T16:21:00.001-08:00

It's that holiday time of year where you will be tempted to eat chocolates, desserts, cakes, breads, buns and goey, chewy, shiny foods! Or what are supposed to be the term "food". If you really look at the word it means something that gives something to nuture. Cookies and treats nuture your emotional side but exercise can give you an uplifting feeling too. Make sure that you get plenty of fluids and rest during this time of year too! Dehydration can lead you to the lands of temptation by craving sweets and calorie packed beverages! Sleep deprivation can leave you feeling cranky, tired and YES starving too! Take "catnaps" of 15 -20 minutes and catch up on the weekends. Tips for parties: Chew gum! Eat your veggies and alternate the water with ANY beverages that you drink. Remember exercise is the key to balancing out those holiday parties. Try flights of stairs at the mall to bump up your heart rate and keep you fit for shopping. Keep kicking your own butt and move it!

Checking out Club Industry Fitness Trends

2007-10-12T21:19:00.001-07:00

Andrea Metcalf, mbc FITNESS
This weekend is the largest Club Fitness Show in the Midwest with over 12,000 attendees--Club Indsutry 07 hit Chicago October 10-13th. Here are some new products to look for at your health clubs and coming to your fitness stores soon!

Product Trend: User Defined Motion and Ease of Entry/Exit and Use
Ones I liked:
PRECOR AMT - This new user defined Elliptical almost completely eliminates impact, has a low step in point ideal for seniors and anyone with knee injuries or a beginner to exercise, and moves to your own natural gait. Long strides, short strides high knee lift or low-- you make the movement pattern.
Matrix Hybrid Bike - This product puts the comfort and support for your spine in a hybrid version of a recumbent bike and upright. This means better movement on your lumbar spine keeping the hip flexors at a bender angle than a traditional recumbent bike. Ease of entry and set up is also key.
FREEMotion Rope Pull - This is not your ordinary cardio equipment! Rope climbing was never that cool if you are afraid of heights! Even better if your knees and hips are sore, this upper body workout will make your heart pound!

Product Trend - Play fitness and Video Interactive
Expresso Bike - Take a virtual tour with interactive gears and handlebars that follow the road in front of you! Ride in a race or find the dragon. This upright bike might keep you on the move longer while you ride, play and burn calories.

AB Solo - make fitness a game; this ab crunch incorporate a target to roll up and throw the ball into. Getting a six pack was never this much fun before and you can play all day too!

Cardio Theatre - The television can keep you working out longer too! So many pieces of cardiovascular equipment is now outfitted with your favorite pastime- well now that baseball is over it's watching TV! You no longer have to take the rap of being a couch potato and still get in shape.
My favorite: If you ever get a chance to try this, check out the Freedom Climber. It is a climbing wall that turns on a giant dial and moves along as you climb. it is smooth and fun. I loved this workout!

IT was a workout just viewing and tyring all the products at the show. And what is better than picking up a few workout outfits too-- I stopped in at BlueFish activewear out of Miami. Bright colors and neat stitching. I can't wait to get my new equipment. Watch for these products coming to a gym near you!

New Stretch Techniques Worked for ME

2007-10-09T05:07:00.000-07:00

Andrea Metcalf, NBC 5 Fitness Team The first Wednesday of September I was driving downtown for my weekly fitness segment with NBC Chicago. On the way, I stopped quickly, while the car behind me didn't. The shock and excitement left me with some nagging neck pain and bruised bumper. As luck would have it and two massages later, I was looking into a new form of flexibility training called "Stretch Chi" with Carrie Collins for a news story. Carrie uses a technique called Meridian Flexibility Training. Although there are few practitioners, Dana Torres a 41 year old returning Swim Olympian uses these techniques as part of her dry land training.
Carrie worked with me for almost two hours. It was interesting, challenging and insightful. Her passion came from her own neck pain stemming from her career as a concert pianist. Playing long hours in that fixed position takes its toll on the musculature. What happened after I left is what surprised me the most. I sat in my car and moved my head side to side. It felt great. It realigned me like a Feldenkrais experience and although I was certainly fatigued to almost shaking, I felt great. If you have pain or are just interested in trying something new, this is a hit. Sessions typically last about 90 minutes and all moves are performed on the floor. No standing, sitting or running required!

Exercise at Your Desk to Reduce Headaches

2007-09-04T18:07:00.000-07:00

Andrea Metcalf, mbc FITNESS I recently found research that supports the theory that stretching at your desk can reduce headaches at work. I was certain of the results based on my own research with clients, but there is documented research to support this theory. Exercises that strengthen and stretch the neck, shoulder and forearm muscles will make a difference. Hold onto the bottom of the chair and lean your body and head away in the opposite direction. This exercise helps open the levator, trapezius and scalene muscles that can cause tightness between the cervical verterbrae. This may create pressure on the spine and reduce circulation to the upper extremities. Make sure to perform this stretch on both sides and hold for 10 to 30 seconds. Another great exercise is the door jam chest stretch. Stand with both arms bent just above the height of your shoulders on the sides of an open door. Step forward and feel the stretch across your chest. These muscles will relieve the pull on the neck and upper back that will improve your circulation too. Stretches should be performed every 30 minutes or on the hour for best results. It just feels good too!!
Take a break and stretch!

Ahhhhhhh!

Why are your WAITING?

2007-09-04T18:05:00.000-07:00

andreametcalf

I constantly hear from people that they know they need to exercise, lose weight and eat better. So why is everyone waiting? It's fall, and a time of renewal. changing seasons is a great reason to change your ways and trade them in for better habits. Change is all what you make....

If you oppose change, it will be difficult

If you are indifferent to change, it will be slow.

If you welcome change, it will be easy.

Pick your attitude and reap the results.

Don't wait for another season to pass you by. It will be the holidays before you know it and wouldn't it be great to walk into that holiday party feeling your best!

Get up and GO! Shape it up Chicago

2007-06-04T14:23:00.000-07:00

Andrea Metcalf, Mind body Connections It's time to clean up Chicago and start with getting everyone fit. Check out the www.nbc5.com/fitness website for how to email NBC5 Fitness Team ideas on how and where to get fit in Chicago. In the meantime, join us at 454 N Michigan Avenue in Chicago by the Chicago Tribune building and Studio 5 for an early morning workout the last Wednesday in JUNE, JULY, and AUGUST this summer. We want you to help Chicago SHAPE UP. As for all of you outside of Chicago... it's time to make your city healthier and happier. Get out and take a walk, run or jog! And by the way check out www.walkjogrun.net to find out how many miles your latest walk, jog or run really was!

What to do when you want the SUGAR

2007-05-01T15:06:00.000-07:00

Andrea Metcalf, Mind body ConnectionsIf you have ever tried to lose weight, you know that keeping your SUGAR cravings under control is the hardest part. As my friend Colleen has said, "I think it's a mistake to never eat chocolate again." Of course, I agree! Everything in moderation but to get rid of the SUGAR highs, lows and obsessions, keeping it out of the house is key. If you have to make a special trip to get it-- so be it. Along another thought, if you really need the sweet treat, the raisins, grapes, and chewing gum will help. However the best thing is to go out and walk! Change where your thoughts are at and you'll change your appetite too. It's all in who you want to be. You have the power and fire to change how you react to any situation-- including what you put into your body. Make it your best asset!

Live Longer and Take a Walk

2007-04-08T12:27:00.000-07:00

Andrea Metcalf, Mind body ConnectionsWalkers have less incidence of cancer, heart disease, stroke, diabetes and other killer diseases. It is also one of the least expensive types of exercise. Walking strengthens your legs, burns calories and changes your attitude which will even help you live longer. Remember when you walk to stand tall and keep the back of your head over your tailbone. Although you may want to lean forward, keep your abdominals pulled in and rib cage lifted. Breathe deep from the belly and allow your arms to swing in opposition of your legs. Use a heel toe roll through the foot with your toes pointed forward. An editorial in the "Washington Post" did the math - invest 30 minutes of walking a day and you'll spend 49 days of the next 12 years of your life walking to gain 1.3 healthy years. Remember, footwear is important and to dress appropriately for the possible sudden weather changes. It is best to wear a dry-fit, wicking fabric first. Your next layer should be a cotton or terry for warmth. Lastly, finish your ensemble with a wind resistant jacket. As far as shoes go, remember they are like the tires on your car. They need to fit well, feel comfortable, support the body and they wear out! You should be replacing your gym shoes about every 300 miles or six to nine months with regular use. If you need a goal, sign up for a 5K walk. You can check out http://www.chicagoaa.com/ or http://www.windycitysports.com/ for local events. It feels good to walk for a cause other than just your own!

Choose a Healthy Option In Case of an Emergency! CHOICE

2007-04-04T13:30:00.000-07:00

Andrea Metcalf, Mind body Connections
It's Your Choice!! Everyday you wake up, you have the option to be happy or sad, eat breakfast or skip it, exercise or be still. If you are trying to lose weight you are the only person who can make it happen! But, enlist your friends! Only one in nine people have been able to lose weight on their own. Those who use a daily check in system with a group of people have a 94% chance of acheiving and most importantly, maintaining their goal. If you haven't noticed, skinny people hang out with skinny people, smart people hang out with smart people and athletes gang together. Chose your friends wisely, or get them on your band wagon. When you're with the group and you're tempted to have a slice of birthday cake, make the right choice first. If you are still hungry after a piece of fruit, a vegetable or lean protein, then have the treat. Life isn't about deprivationl; it's about choices.

2007-03-24T15:52:00.000-07:00

Andrea Metcalf, Mind body Connections
It's time to check out the latest technology ~ Exercise downloading and at www.podcastgo.com they are FREE! Over 50 One-minute exercises that you can shuffle into different workouts. Check out the website... it's really cool. In the meantime, if you are a techno diva, get out and take a walk. Spring is here and all you need is a deep breath and some walking shoes to improve your health and mind. A mind body connection is the best way to live.

Anyone can be FIT

2007-03-24T14:28:00.000-07:00

"Time is a created thing. To say there is no time is to say you don't want to". LaoTzu
I can't tell you how many people use this excuse to put themselves last on the list of things "to do". I can help you find the time, get a program and feel so much better. By getting even a small amount of exercise into your life you will find that you have more energy and can get more done. Check out the www.nbc5.com/fitness website. You will find amzing video and tips to get your workout program started and interesting tips to keep it going. On www.mbcfitness.com you may find that you are in my neighborhood and I can help get you going on the right foot--no pun intended that we won't use the left foot too. If you have a video ipod or video phone check out the www.podcastgo.com site to download FREE exercises to have in the palm of your hand. Stay tuned for next week. Why you need to take time for yourself!