Click here for A touch of dark chocolate can benefit the heart.docx
Eat more chocolate and live longer.
Thursday, February 11, 2010
Wednesday, February 10, 2010
Don't let your budget effect your health
Click here for Don't let your budget effect your health.pdf
If your financial picture is not real healthy - don't let that effect your healthy lifestyle.
Fitbug UK - Healthy Living on Your Terms
Fitbug UK - Healthy Living on Your Terms: "Experts In Focus - Toning
Michael Cosker - Personal Trainer
Posted 26 January 2010
workout
* Losing weight
* Age and weight
* Lose the skinny fat
I'm currently trying to lose weight but am especially keen to tone up my bottom half, as I carry the most of my weight around my thighs and bum. Which exercises should I be focusing on to achieve this?
Hello there and thanks for your question.
As a Fitbug member I imagine you'll be walking regularly already which is a great start, well done! Walking uses the large muscles in the body so is a good toning activity - I'm not sure how many steps you're currently achieving, but if you can build up to walking for an hour a day you'll be making a good contribution to your energy expenditure. If you're already walking an hour a day you might like to try alternating jogging with walking once or twice a week for 15-20 minutes.
As well as the walking you're already doing, I would suggest adding some toning exercises to your routine. In my experience, lower body compound exercises mixed with aerobic activity produces the best toning results for legs and bums. A compound exercise is an exercise which works several muscles or muscle groups at the same time meaning it will allow you to burn more calories, and spend less time working out.
The squat, alternate lunge and step up are my three most prescribed upper leg and bum compound exercises. You can perform these with or without weights, depending on how advanced you are. I would always suggest starting with no weights, get the technique right and then introduce weights. Finish each training session with a 5 minute jog/run, depending on your fitness level. Always talk to your GP before starting any new training regime. Below is a step by step guide to performing each of my chosen exercises.
Squat
* Stand with your feet shoulder width apart.
* Push your bum out and bend the knees and maintain the natural curve of the spine.
* Lower slowly to a comfortable position, keeping your thighs parallel.
* From the bottom position push through the heel of your foot, keeping your chest lifted and natural spine.
* Keep knees in line with toes throughout the exercise.
Alternate Lunge
* Place feet with a greater than normal stride apart with feet hip width distance apart and toes facing forward.
* Keep chest lifted and brace your abdominals and back muscles.
* Lunge forward using alternate legs bending knees until your front knee is roughly at a right angle. Avoid contact with the floor and your back knee.
* At the bottom of the movement push against the ground, keeping your chest lifted, maintain a natural spine and return to starting position.
* Keep knees in line with toes and front heel down throughout the movement.
Step Up
* Select an appropriate step height which will enable you to have your leading knee at a 90 degree angle at the knee joint. Face the step.
* Stand with shoulders back, chest up and arms by your side.
* Brace abdominals and back muscles.
* Place one foot on the step, and drive the body upwards through the lead leg to stand erect.
* Pause briefly at the top, then return to start position.
* Repeat changing leading legs."
Michael Cosker - Personal Trainer
Posted 26 January 2010
workout
* Losing weight
* Age and weight
* Lose the skinny fat
I'm currently trying to lose weight but am especially keen to tone up my bottom half, as I carry the most of my weight around my thighs and bum. Which exercises should I be focusing on to achieve this?
Hello there and thanks for your question.
As a Fitbug member I imagine you'll be walking regularly already which is a great start, well done! Walking uses the large muscles in the body so is a good toning activity - I'm not sure how many steps you're currently achieving, but if you can build up to walking for an hour a day you'll be making a good contribution to your energy expenditure. If you're already walking an hour a day you might like to try alternating jogging with walking once or twice a week for 15-20 minutes.
As well as the walking you're already doing, I would suggest adding some toning exercises to your routine. In my experience, lower body compound exercises mixed with aerobic activity produces the best toning results for legs and bums. A compound exercise is an exercise which works several muscles or muscle groups at the same time meaning it will allow you to burn more calories, and spend less time working out.
The squat, alternate lunge and step up are my three most prescribed upper leg and bum compound exercises. You can perform these with or without weights, depending on how advanced you are. I would always suggest starting with no weights, get the technique right and then introduce weights. Finish each training session with a 5 minute jog/run, depending on your fitness level. Always talk to your GP before starting any new training regime. Below is a step by step guide to performing each of my chosen exercises.
Squat
* Stand with your feet shoulder width apart.
* Push your bum out and bend the knees and maintain the natural curve of the spine.
* Lower slowly to a comfortable position, keeping your thighs parallel.
* From the bottom position push through the heel of your foot, keeping your chest lifted and natural spine.
* Keep knees in line with toes throughout the exercise.
Alternate Lunge
* Place feet with a greater than normal stride apart with feet hip width distance apart and toes facing forward.
* Keep chest lifted and brace your abdominals and back muscles.
* Lunge forward using alternate legs bending knees until your front knee is roughly at a right angle. Avoid contact with the floor and your back knee.
* At the bottom of the movement push against the ground, keeping your chest lifted, maintain a natural spine and return to starting position.
* Keep knees in line with toes and front heel down throughout the movement.
Step Up
* Select an appropriate step height which will enable you to have your leading knee at a 90 degree angle at the knee joint. Face the step.
* Stand with shoulders back, chest up and arms by your side.
* Brace abdominals and back muscles.
* Place one foot on the step, and drive the body upwards through the lead leg to stand erect.
* Pause briefly at the top, then return to start position.
* Repeat changing leading legs."
"Stuck in the weight cycle?
Many of us have looked in the mirror at one time or another and decided it’s time to shed extra pounds. Maybe then you started a popular new diet or exercised for hours each day. However, if you’re like many people, your commitment to such drastic change waned — and eventually the weight crept up again.
Some people can get caught in this pattern of losing weight and regaining it — called weight cycling. It can be caused by losing weight too quickly. It also can be caused by a diet that’s too strict, too expensive or too limited — making it difficult to stick with long term.
If this sounds familiar, it’s time to get out of the cycle and learn the secrets of lasting weight loss. Doing so is important for more reasons that just being able to wear your favorite jeans. Some studies suggest that this pattern is linked to health issues, such as high blood pressure, high cholesterol and gallbladder disease. It may also be related to depression and poor self-esteem.
Breaking the cycle
Understanding why you might be caught in a weight cycle may be the first step to make lasting changes. People who weight cycle often don’t participate in regular physical activity, for example. Some people also may have unhealthful eating habits, such as binging.
Talk with your doctor about healthful weight-loss strategies. He or she may suggest dropping pounds more slowly — gradual weight loss is easier to sustain in the long term. These tips also may help:
Put it in writing. A contract with yourself is a great way to show your commitment, assess where you are and set goals. Place it where you’ll see it every day.
Be realistic. Plan to lose no more than 2 pounds a week, a rate considered safe by most experts. Remember: Perfection isn’t practical — nor possible. You’ll have occasional setbacks. That’s OK — forgive yourself and get back on track.
Build a bond. Good relationships can help you through the tough times. Try to surround yourself with friends and family who are supportive. Or, find others who share your goals and can help keep you on track.
See the big picture. A healthful weight can help reduce your risk of many chronic conditions. This may include heart disease, diabetes and some forms of cancer. To help yourself stay motivated, make a list of the reasons you want to lose and review it often.
Weight loss doesn’t have to be extreme to be effective. Losing just 5 to 10 percent of your weight — that’s 10 to 20 pounds for a 200-pound person — can improve blood pressure, blood cholesterol and blood sugar levels. These are big reasons to make lasting changes toward a healthier life and abandon the weight cycle for good.
Beyond the pounds: Other important numbers
Find a wealth of resources at myuhc.com®. Click “Health & Wellness,” then “Tools” to find calculators for a healthful weight range, body mass index and calories burned."
Many of us have looked in the mirror at one time or another and decided it’s time to shed extra pounds. Maybe then you started a popular new diet or exercised for hours each day. However, if you’re like many people, your commitment to such drastic change waned — and eventually the weight crept up again.
Some people can get caught in this pattern of losing weight and regaining it — called weight cycling. It can be caused by losing weight too quickly. It also can be caused by a diet that’s too strict, too expensive or too limited — making it difficult to stick with long term.
If this sounds familiar, it’s time to get out of the cycle and learn the secrets of lasting weight loss. Doing so is important for more reasons that just being able to wear your favorite jeans. Some studies suggest that this pattern is linked to health issues, such as high blood pressure, high cholesterol and gallbladder disease. It may also be related to depression and poor self-esteem.
Breaking the cycle
Understanding why you might be caught in a weight cycle may be the first step to make lasting changes. People who weight cycle often don’t participate in regular physical activity, for example. Some people also may have unhealthful eating habits, such as binging.
Talk with your doctor about healthful weight-loss strategies. He or she may suggest dropping pounds more slowly — gradual weight loss is easier to sustain in the long term. These tips also may help:
Put it in writing. A contract with yourself is a great way to show your commitment, assess where you are and set goals. Place it where you’ll see it every day.
Be realistic. Plan to lose no more than 2 pounds a week, a rate considered safe by most experts. Remember: Perfection isn’t practical — nor possible. You’ll have occasional setbacks. That’s OK — forgive yourself and get back on track.
Build a bond. Good relationships can help you through the tough times. Try to surround yourself with friends and family who are supportive. Or, find others who share your goals and can help keep you on track.
See the big picture. A healthful weight can help reduce your risk of many chronic conditions. This may include heart disease, diabetes and some forms of cancer. To help yourself stay motivated, make a list of the reasons you want to lose and review it often.
Weight loss doesn’t have to be extreme to be effective. Losing just 5 to 10 percent of your weight — that’s 10 to 20 pounds for a 200-pound person — can improve blood pressure, blood cholesterol and blood sugar levels. These are big reasons to make lasting changes toward a healthier life and abandon the weight cycle for good.
Beyond the pounds: Other important numbers
Find a wealth of resources at myuhc.com®. Click “Health & Wellness,” then “Tools” to find calculators for a healthful weight range, body mass index and calories burned."
"Running free of injury
Whether you’re a seasoned runner or just getting started, running can be a great way to be active and get fit. But, in your quest for exercise — or the finish line —be sure you don't run into an injury.
Injuries are more likely to occur when you begin running or significantly increase the frequency, intensity or distance of your runs. They also can happen when you don’t take proper precautions. So, consider these tips to help you stay injury-free:
Start out on the right foot. Talk with your doctor before beginning a new exercise program or significantly increasing your physical activity. Also, get your doctor’s approval if you’re returning to running after an injury. If you get the OK to run, start out slowly. A rule of thumb is to increase your running time and distance gradually over several days and weeks. Don’t put a week’s worth of activity into a day or two.
Start and end each session the right way, too. Warm up for several minutes with a walk, then do some stretches. Stretch your Achilles tendon, hamstring and quadriceps. Hold the positions, but don't bounce. Stretch again after your run.
Avoid the pressure. Running puts a significant amount of force on the lower body — as much as two to three times your body weight. Do your legs a favor and try to run on flat, smooth and reasonably soft surfaces, such as a track, if possible. Use trails that have been specifically developed for running, if available where you live. Try to avoid running on concrete or up and down hills, which puts more stress on the knees and ankles. Due to the risk of injury, proper footwear is essential to absorb shock from running on hard surfaces. For more information, see the sidebar, 'Choosing shoes.'
Watch the weather. Running when it’s very hot or cold outside can be hazardous to your health. In general, try to avoid extreme conditions. These tips also can help:
* In cold weather, avoid frostbite by covering bare skin with a jacket, gloves and a hat. Don’t forget to cover your neck, too. Petroleum jelly can be used on other exposed areas, such as the nose.
* Dress in layers so you can stay warm, if needed, without overheating.
* On hot days, plan to run early in the morning or later in the evening.
* Check air pollution levels and don't run outdoors if there have been air quality warnings in your area.
Mix it up. Cross-training — which incorporates different types of exercise in your fitness regimen — can help you get stronger and improve your endurance. It also helps prevent injuries, since the variety of activities means you aren't stressing the same muscles and joints over and over. For runners, low-impact exercises, such as swimming and cycling, are great cross-training options. You can alternate days that you run with days that you do these other types of exercises. You can also cross-train within the same workout. For example, run for 30 minutes and then cycle for 30 minutes.
Whether you’re training for a marathon or beginning an exercise program, don’t forget to keep safety in mind. For instance, avoid running at night or on narrow, busy roads. If possible, use designated trails or tracks."
Whether you’re a seasoned runner or just getting started, running can be a great way to be active and get fit. But, in your quest for exercise — or the finish line —be sure you don't run into an injury.
Injuries are more likely to occur when you begin running or significantly increase the frequency, intensity or distance of your runs. They also can happen when you don’t take proper precautions. So, consider these tips to help you stay injury-free:
Start out on the right foot. Talk with your doctor before beginning a new exercise program or significantly increasing your physical activity. Also, get your doctor’s approval if you’re returning to running after an injury. If you get the OK to run, start out slowly. A rule of thumb is to increase your running time and distance gradually over several days and weeks. Don’t put a week’s worth of activity into a day or two.
Start and end each session the right way, too. Warm up for several minutes with a walk, then do some stretches. Stretch your Achilles tendon, hamstring and quadriceps. Hold the positions, but don't bounce. Stretch again after your run.
Avoid the pressure. Running puts a significant amount of force on the lower body — as much as two to three times your body weight. Do your legs a favor and try to run on flat, smooth and reasonably soft surfaces, such as a track, if possible. Use trails that have been specifically developed for running, if available where you live. Try to avoid running on concrete or up and down hills, which puts more stress on the knees and ankles. Due to the risk of injury, proper footwear is essential to absorb shock from running on hard surfaces. For more information, see the sidebar, 'Choosing shoes.'
Watch the weather. Running when it’s very hot or cold outside can be hazardous to your health. In general, try to avoid extreme conditions. These tips also can help:
* In cold weather, avoid frostbite by covering bare skin with a jacket, gloves and a hat. Don’t forget to cover your neck, too. Petroleum jelly can be used on other exposed areas, such as the nose.
* Dress in layers so you can stay warm, if needed, without overheating.
* On hot days, plan to run early in the morning or later in the evening.
* Check air pollution levels and don't run outdoors if there have been air quality warnings in your area.
Mix it up. Cross-training — which incorporates different types of exercise in your fitness regimen — can help you get stronger and improve your endurance. It also helps prevent injuries, since the variety of activities means you aren't stressing the same muscles and joints over and over. For runners, low-impact exercises, such as swimming and cycling, are great cross-training options. You can alternate days that you run with days that you do these other types of exercises. You can also cross-train within the same workout. For example, run for 30 minutes and then cycle for 30 minutes.
Whether you’re training for a marathon or beginning an exercise program, don’t forget to keep safety in mind. For instance, avoid running at night or on narrow, busy roads. If possible, use designated trails or tracks."
Wednesday, February 3, 2010
Fitbug UK - Healthy Living on Your Terms
Fitbug UK - Healthy Living on Your Terms: "Find a fitness buddy and you'll both benefit!
Posted 02 February 2010
running partner
* Fitbug Front Room Workout
* Great Ways To Stay Motivated
* Eating for activity
When you're trying to make healthier lifestyle choices, having the support of friends and family behind you can make all the difference. Particularly if they're committed to getting in shape too.
Because there's strong evidence that finding a partner to exercise or slim along with you, could seriously improve your chances of success.
A recent study by the University of Pennsylvania School of Medicine, published last autumn, found that African Americans who were assigned a 'diet buddy' to work out with lost more weight than those who tried to slim alone.
In fact, the more weight the diet buddy lost, the more weight the original dieter lost.
The research backs up numerous previous studies, which have shown that partners who team up to lose weight or get fit together are more successful than those who go it alone.
Even if you haven't got a health conscious friend on hand to pair up with, there’s still lots of support available, from walking groups to Fitbug's own online chat forum.
Read on to find out how best to stay in shape, with help from your friends....
First, beat diet saboteurs
Other people can provide valuable encouragement and support when we're trying to eat better, cut down on alcohol or spend more time being active.
Unfortunately though, those around us can also put obstacles in our way:
The friend who suggests that surely you can have a small slice / glass / bar, the spouse who complains that you're always at the gym these days, or who asks why you feel the need to change at all when they love you just as you are...
They may not even be conscious of what they're doing, but colleagues, friends and family can all act as diet saboteurs.
A friend might be feeling a little jealous, your weight loss might be making a workmate feel bad about their own size. Your partner may be worried that you'll get more attention from the opposite sex after you lose weight.
Others may genuinely not realise what they're doing when they try to convince you to stay home from the gym 'just this once' or offer up yet another unhealthy treat.
Explain to those close to you why its important for you to lose weight and become healthier, and ask for their help. It might be that they hadn't realised how important it was to you to change.
Best of all, see if they'd like to get on board too, even if its just coming next time you go for a walk.
It goes without saying that you'll find it easier to stick to a healthy eating plan if those around you aren't ordering fatty takeaways or filling the shopping trolley with sugary snacks.
Whilst you can't force people to change, it's not unreasonable to ask for support with your own choices. If your family still want to keep sugary or fatty snacks in the house, ask if you can at least move them out of sight.
The power of two...
Training with someone else will help you both stay motivated. If you've made a date to exercise with a friend, you'll feel bad about letting them down - as well as yourself.
What's more, they might just convince you to pull on your trainers on days when you feel more like staying on the settee.
Ideally your diet and fitness buddy will have similar goals to you and you'll both want to put in the same amount of time and effort.
And as well as inspiring one another, a bit of healthy competition might just develop! Why not set up a fantasy footfall league between you or a group of friends?
The more the merrier!
Love walking? Think about joining The Ramblers association - there are literally hundreds of organised walks which run every week up and down the country. Click here for more information.
Or how about starting a football or netball team with your work colleagues? You could also see if anyone is interested in going for a walk or run during your lunch hour.
Just watch that you and your friends don't goad each other into undoing all your hard work after a workout. For example, don't automatically head to the pub after that kick boxing class because: 'We've earnt a drink or two!'
Click here to learn about overcompensating for exercise with high calorie treats.
Your four legged fitness friend
According to one study, your four-legged friend might just be the perfect diet buddy!
The 12-month 'People and Pets Exercising Together' study, was presented at the 2006 National Prevention Summit held by the U.S. Department of Health and Human Services in Washington, DC.
The research, conducted by Northwestern Memorial Hospital in CITY and Hill's Pet Nutrition demonstrated that people and their pets are both more successful in staying with a weight loss programme when they exercise together.
The combined dog/owner group also reported a greater improvement in their quality of life and the quality of life of their pets compared with people and dogs who dieted separately.
Bug buddies
If you haven't got a friend, partner (or dog!) who's keen to join your for workouts, there's still support available.
Why not check out the Fitbug chat forum to make friends, swap recipes and tips and share your diet and fitness experiences, or why not join our new 8 week Shape Up Challenge for some extra support and encouragement?
We all need a shoulder to lean on and a listening ear and it helps to talk to people who are on the same journey."
Posted 02 February 2010
running partner
* Fitbug Front Room Workout
* Great Ways To Stay Motivated
* Eating for activity
When you're trying to make healthier lifestyle choices, having the support of friends and family behind you can make all the difference. Particularly if they're committed to getting in shape too.
Because there's strong evidence that finding a partner to exercise or slim along with you, could seriously improve your chances of success.
A recent study by the University of Pennsylvania School of Medicine, published last autumn, found that African Americans who were assigned a 'diet buddy' to work out with lost more weight than those who tried to slim alone.
In fact, the more weight the diet buddy lost, the more weight the original dieter lost.
The research backs up numerous previous studies, which have shown that partners who team up to lose weight or get fit together are more successful than those who go it alone.
Even if you haven't got a health conscious friend on hand to pair up with, there’s still lots of support available, from walking groups to Fitbug's own online chat forum.
Read on to find out how best to stay in shape, with help from your friends....
First, beat diet saboteurs
Other people can provide valuable encouragement and support when we're trying to eat better, cut down on alcohol or spend more time being active.
Unfortunately though, those around us can also put obstacles in our way:
The friend who suggests that surely you can have a small slice / glass / bar, the spouse who complains that you're always at the gym these days, or who asks why you feel the need to change at all when they love you just as you are...
They may not even be conscious of what they're doing, but colleagues, friends and family can all act as diet saboteurs.
A friend might be feeling a little jealous, your weight loss might be making a workmate feel bad about their own size. Your partner may be worried that you'll get more attention from the opposite sex after you lose weight.
Others may genuinely not realise what they're doing when they try to convince you to stay home from the gym 'just this once' or offer up yet another unhealthy treat.
Explain to those close to you why its important for you to lose weight and become healthier, and ask for their help. It might be that they hadn't realised how important it was to you to change.
Best of all, see if they'd like to get on board too, even if its just coming next time you go for a walk.
It goes without saying that you'll find it easier to stick to a healthy eating plan if those around you aren't ordering fatty takeaways or filling the shopping trolley with sugary snacks.
Whilst you can't force people to change, it's not unreasonable to ask for support with your own choices. If your family still want to keep sugary or fatty snacks in the house, ask if you can at least move them out of sight.
The power of two...
Training with someone else will help you both stay motivated. If you've made a date to exercise with a friend, you'll feel bad about letting them down - as well as yourself.
What's more, they might just convince you to pull on your trainers on days when you feel more like staying on the settee.
Ideally your diet and fitness buddy will have similar goals to you and you'll both want to put in the same amount of time and effort.
And as well as inspiring one another, a bit of healthy competition might just develop! Why not set up a fantasy footfall league between you or a group of friends?
The more the merrier!
Love walking? Think about joining The Ramblers association - there are literally hundreds of organised walks which run every week up and down the country. Click here for more information.
Or how about starting a football or netball team with your work colleagues? You could also see if anyone is interested in going for a walk or run during your lunch hour.
Just watch that you and your friends don't goad each other into undoing all your hard work after a workout. For example, don't automatically head to the pub after that kick boxing class because: 'We've earnt a drink or two!'
Click here to learn about overcompensating for exercise with high calorie treats.
Your four legged fitness friend
According to one study, your four-legged friend might just be the perfect diet buddy!
The 12-month 'People and Pets Exercising Together' study, was presented at the 2006 National Prevention Summit held by the U.S. Department of Health and Human Services in Washington, DC.
The research, conducted by Northwestern Memorial Hospital in CITY and Hill's Pet Nutrition demonstrated that people and their pets are both more successful in staying with a weight loss programme when they exercise together.
The combined dog/owner group also reported a greater improvement in their quality of life and the quality of life of their pets compared with people and dogs who dieted separately.
Bug buddies
If you haven't got a friend, partner (or dog!) who's keen to join your for workouts, there's still support available.
Why not check out the Fitbug chat forum to make friends, swap recipes and tips and share your diet and fitness experiences, or why not join our new 8 week Shape Up Challenge for some extra support and encouragement?
We all need a shoulder to lean on and a listening ear and it helps to talk to people who are on the same journey."
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