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LET YOUR NEXT HUG BE FROM THE BODYBUGG

Are you one of those people everyone loves to envy for your keen exercise and diet ethic?  Even if you are not that person and just wish to be her, the bodybugg is the next toy you purchase, and you will not get it at Toys R Us, no matter that it sounds like one of the new gimmicks directed towards children.

The bodybugg is a wee little instrument that will manage your calories for you. The bodybugg is for you if:

• you have calories to burn
• you want your treats to be earned
• for a better body you have always yearned
• calorie-management is what you have to learn!

The bodybugg does the ground work for you.  It is one of the foremost names in fitness tracking and health enhancement.  It is a calorie management system that has a proven track record in weight loss and management.

Features of the bodybugg:

• it is comprised of sleek devices that you can wear and are in no way cumbersome
• the devices are complemented by a web-based program that is easy to use
• this is very convenient to use
• you can get immediate access to the bodybugg via your smartphone.

So, if you are always wondering at some point of the evening whether it is all right to eat that extra cookie?  The bodybugg is the device for you! 

Here is some more about this awesome little invention:

• it runs on a chargeable battery so is quite “green”
• specialized sensors track calories burned
• the web- based program that manages calories is free for 6 months with initial purchase
• it is compatible with PC and Mac
• an in-built pedometer helps you track your steps.

So we see this machine does it all, it is like two gadgets in one, it tracks steps to make sure you are getting in your required number as well as keeps an eye on your calories ensuring you are not going overboard. 

For your purchasing pleasure, there is the bodybuggSP system, and the bodybugg system (version 3) with digital display.

 

A personal calorie management system: what more could one ask for.  You can get a deal if you buy two — one for the hubby or wife — and they come in the most delightful colors of chrome, pink, and grey.  The version 3 is about $129 and comes in beautiful colors like black, blue, chrome and pink.  There are some advanced sets also available that cost more, like the Biggest Loser now on sale.

You can also see it as a mentor you can always trust.  Yes, go ahead and talk to it as well, it will not tell!  So there’s its final feature, your own personal therapist!

Today we know that many of the old diet myths are false. We have all heard these dated old weight loss rules before, but I spoke with a few experts to get the real scoop on some of these old myths

Myth: Eating after 8 p.m. will cause you to gain extra weight.
Reality: Weight loss is all about calories consumed versus calories burned. The total net calories you store over a period is what will cause you to gain weight. When you eat these calories doesn’t really matter. Still if you are sitting around on the couch every night eating junk food, well, then you are consuming AND you are not burning calories. This is definitely a recipe for weight gain.

Myth: It’s best to eat at the same times every day.
Reality: Eat when you’re hungry instead of at a specified time.  It is best to eat several small meals versus a few larger ones, it supports a healthy metabolism and helps to regulate blood sugar levels.

Myth: Dieting with a buddy always makes weight loss easier.
Reality: It’s always good to have support, but having a buddy won’t help if you do not commit to diet and exercise. Weight loss is a personal journey. Although it certainly isn’t a bad idea to surround yourself with fit healthy people to gain some inspiration

Myth: Fatty foods help you feel full longer.
Reality: So, not true! Although many fatty foods take longer to digest, this does not necessarily help to control your appetite. Protein actually helps you feel full longer, followed by carbs and then fats.

Myth: Eating one meal a day will help you lose weight.
Reality:  I once had a co-worker that subscribed to this dieting method.  Over the years I watched both her weight and her waistline  explode! This is actually one of the worse things you can do if you want to lose weight. When you skip meals, you are often so hungry that when you do each, you tend to overeat and eat unhealthy. Your body will be starving and as a result your metabolism will slow down, which means you will burn fewer calories, which makes it even more difficult to lose weight.  This is so not a good idea.  This can also help lead to a slowdown of your metabolism. Eat smaller meals, more often and make more healthy choices.

Forget the old myths and wives tales.  Build your fitness plan with 21st century knowledge that debunks all the old myths about fitness and weight loss.  Tell all your friends the truth about dieting. In the end, nutrition experts say, many of the old food and dieting rules should be broken – without guilt! 

To your health.

Fit and Female: The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type

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“Coopersmith leads the reader to new levels of self-awareness and the ability to make educated choices. Underlying her hip, upbeat tone is a sound background in exercise and fitness

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Royal Canadian Air Force Exercise Plans for Physical Fitness

revised 1962 edition of this classic fitness program for men (11 minutes daily)& women (12 minutes daily).

There are many ways to improve your health and well being. Often even the smallest changes can have lasting benefits. Here are 10 small ideas you can use to begin to improve your health. They are divided into three major categories:
Nutrition
1) Drink plenty of water. Although, most physicians will tell you that drinking 8 glasses of water per day is not necessary to maintain optimal health. Still, your body needs water and it has many staying sufficiently hydrated has health benefits. The amount of water needed depends on the day’s heat and the amount of aerobic exercise attempted by the individual. Some medical conditions, such as a susceptibility to forming kidney stones in males, are reduced by an adequate water intake. Although flavored water and vitamin-enhanced water are available, there is nothing like plain old pure water. Water keeps you hydrated and has the added benefit of helping you feel full sooner during meals – meaning that you may eat less.
2) Maintain a balanced intake of protein, fat, and carbohydrates. Most Americans eat too many simple carbohydrates at the expense of adequate protein. Carbohydrates are an important part of your diet, but eating the right carbohydrates is key. According to the National Institutes of Health most people should get between 40% and 60% of total calories from carbohydrates, preferably from complex carbohydrates (starches) and natural sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber. Foods that are high in processed, refined simple sugars provide calories, but very little nutrition. It is wise to limit these sugars. So, in other words, eat more fruits and vegetables, whole-grain rice, breads and cereals, beans, lentils and dried peas. Eat/drink less processed sugar, candy, soda, white bread, etc.
3) Limit alcohol use. Some alcohol has been proven to have overall benefits to health. But, if you don’t drink, don’t start because of these findings, it’s not necessary. However, if you drink wine with the evening meal has been proven to have cardiovascular benefits. Moderation is key, as part of a healthy diet, the daily intake should be limited to the equivalent of one glass of wine.
Exercise
4) Walk whenever possible, don’t ride. Don’t park near the door; walk across the parking lot. Take the stairs rather than the elevator. Use the rest room or copier at the far end of the building. Each step taken is a step towards better health.
5) Do minor weight training. Have a pair of light hand weights at your desk and by the television. Use them while relaxing at home or when on the telephone in the office.
6) Stretch. Working long hours in the same position can cause muscle stress and stiffness. If you can, take a yoga class, you will be surprised at how much better you feel – less stressed and more flexible. Since lack of flexibility is prevalent in men and increases with age in both men and women, this is an especially important tip.

Relax
7) Take breaks from work. Working through lunch or through an earned break is self-defeating. When an employee returns from a break, he will tackle his challenges with renewed vigor.
Smile. When genuine it helps reduce stress and besides, it’s just more pleasant than frowning and complaining.
9) Decorate your workspace, if permitted. A photograph of the family or an inspiring scenic picture can be a potent source of relaxation.
10) Keep everything in perspective. Good days will follow the bad days. Every cloud has a silver lining. Often your attitude is what makes the difference. Remember, a glass that is half empty is also half full.

Jackson is off to a tremendous beginning with his fitness and exercise routine.  His goal last week was to perform 3 days of exercise, to eliminate the unhealthy, grab what you can, for lunch habit and make healthier snack choices.

Last week he exercised on Tuesday, Thursday and Saturday, including:

30 minutes of walk/jog interval aerobic exercise (outdoors)
30 minutes of gym training including free weights, sit ups & leg lifts

As mentioned last week, Jackson eats a pretty healthy breakfast; lunch & late night snacking is the main problem.  Last week, he bagged lunch and chose healthier snacks.  Here’s an example of his daily diet:

Breakfast:  High Fiber cereal with 2% milk

Mid morning snack:    One medium apple, one nectarine

Lunch:  Bowl of low sodium chicken noodle soup, turkey sandwich on whole wheat bread with 1 tbsp mayo, lettuce and tomato

Dinner:  Grilled flank steak on mixed salad greens with avocado, tomato, red onion and blue cheese sprinkles   

Evening snack:            2 Fig Newton cookies

For a guy of Jackson’s height and weight, this is a very reasonable diet.  I’ve suggested eating a small serving of nuts, perhaps pistachios or almonds, as a late night snack alternative.  If one must eat cookies, Fig Newton’s aren’t a bad choice, but there’s still the sugar content.  Overall though, I’m pleased with the food choices and feel we’re off to a great start.  When we started last week, Jackson weighed in at 211 pounds, with a goal to lose 25 lbs – slowly.  This week he weighed in at… drum roll….

206 lbs!

Of course, daily weight can fluctuate 3 or 4 pounds due to a variety of reasons  (particularly in women) and the scale should be used as just one measurement of progress.  Weekly weighing is sufficient and try to get on the scale at the same time of day (preferably first thing in the morning before food and/or drink).  In a couple of weeks, we’ll measure Jackson’s waist line in addition to weight to get a better idea of progress toward his overall fitness goals.

Stay tuned!

Weight loss is the Holy Grail of modern society. A multi-billion dollar industry has sprung promising quick and permanent results. However, one does not need to spend an inordinate amount of money searching for a method that works for them. Avoid the snake oil salesmen and discover these 5 Tips Guaranteed to Help You Lose Weight.

First, it is important to understand the basic science behind weight loss and the body. Ignore the buzzwords and concentrate on these facts. The Basal Metabolic Rate is the number of calories a person burns by simply living (heart beating, breathing, bodily functions, etc.) . Think of it as the number of calories a person burns by staying in bed all day. There are a multitude of calculators available on the internet to calculate this number personally. Be certain to tailor your BMR based on your activity level. Once you understand your number, you can calculate the amount of calories needed to lose weight. There are approximately 3500 calories in each pound. Therefore, once you have induced a caloric deficit of 3500 calories you will have lost 1 pound. There may be variation due to water gain and loss, but this is a concrete rule.

1) The first tip to help you lose weight is to know your caloric needs. You individual needs will vary depending on your height, weight and level of activity. If you embark on a weight loss plan without this critical information you will be at a disadvantage.
2) The second tip is to eat a sensible diet. Meeting your caloric needs is great, but it is detrimental to reach that goal by relying on a diet high in fat, sugar, or carbs. The new government Choose My Plate program is an excellent resource and starting point for overhauling your caloric intake with healthier choices. Better yet, it’s free!
3) The third tip is to focus on drinking water. Water is your miracle drug and your secret weapon. Drinking water before a meal helps you feel full, making you eat less. Innocent drinks such as sports beverages and sodas are high in sugar and calories; they are excellent at sabotaging your diet. You are free to allocate your calories elsewhere by replacing those drinks with water.
4) The fourth and most obvious tip is to exercise. Adding a workout regimen to your new healthy food choices is the easiest way to tear through calories. Cardiovascular activities will raise your heart rate, get blood flowing, and literally burn calories. Weight training increases your lean body mass and burns calories 24/7/365. Therefore, it is important to incorporate both types of activities into your workout routine. Keep in mind that although weight training adds pounds, it is lean muscle mass. Without working out those muscles, your body will eat away the lean muscle along with the fat.
5) The last tip is to employ some type of accountability system. Following all of these tips without help takes an incredible amount of self control. Keep a journal of your progress and enlist friends or family to check in. Embarking on your new lifestyle choices with a companion is also an excellent way to motivate and push each other.

By following these five tips not only will you melt away pounds, but you will also keep off the pounds. This is not so much a weight loss plan as a fundamental lifestyle change. It took time to put on that weight and it is also going to take time to lose it.

Once summer comes around you may find it difficult to continue your normal exercise routine. It gets hot and muggy and you may either lose the drive to workout or find yourself physically unable to because of the heat. Well this year your routine doesn’t have to be interrupted. Keeping a few important reminders in mind will allow you to stay fit and healthy even when a heat wave strikes.

Hydration and Nutrition

Whether your outside under the hot sun or indoors in a muggy room, be sure to drink plenty of water. You’ll be raising your body temperature even higher and sweating more than usual so it’s important to keep your fluids replenished to avoid heat stroke and dehydration. Make sure you’re getting the proper nutrition as well by choosing healthy foods that will keep your energy supplies up.

Dress Appropriately

One of the best ways to keep yourself cool while exercising in the sun is to wear something light and breathable. If you choose to wear something that exposes skin make sure to wear sunscreen as well to avoid burning. Breathable shoes will help to keep you cool, just ensure they are still the appropriate footwear for the type of exercise you will be doing. Trading supportive shoes for something that will keep you cooler won’t help your workout routine.

Obey Your Body

Pay attention to the signals your body gives you. Checking your pulse from time to time and slowing down your regular routine at first are both excellent ways to ensure a safe workout. If you’re feeling tired or dizzy be sure to give yourself a break or even end your workout early.

Change Your Routine

You may choose to just avoid the sun entirely. Finding a new activity that can be done indoors might be exactly what you need to keep your fitness routine going strong through the summer. Or perhaps you may just want to change when you exercise to a cooler part of the day.

Finding a new activity that’s more suited to the summer temperature could be a great chance to try something you’d never thought of before. It may also give you the opportunity to work new muscles that had been getting neglected with your old workout. Just be sure you don’t overdo your workout and you give yourself a generous warm up and cool down to keep those muscles loose and flexible.