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.

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.

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

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

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!

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.

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.

Kick it for a Better Butt

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

Reduce Stress and Feel Better

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

Fit Holiday Gifts

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

Around $10
Omron HJ-150 pedometer $12 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

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!

Tips for healthy eating

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

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!

Attitude is everything!

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

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

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!