What’s the best time to workout?

An early morning workout may help you to kick-start your day, but what about a mid-day or late-evening workout? Are they all workout times equally effective? What time should you choose for to achieve your best results?

Here are some tips for finding your own perfect time to work out:

Find your ‘optimal performance window’ 

We’re all individuals, and our bodies have a natural rhythm formed through a combination of habits and routines. Some people are morning people and others are slow to get going regardless of what time they went to bed the night before. When it comes to physical fitness, your body has an optimal window when it performs at it’s best. To find your own perfect workout time, listen to your body and make notes after your workouts.

Having energy and feeling good is essential if you want to have a successful workout. To find your optimal performance window, do an evaluation over a few weeks and ask yourself one key question: when do feel you have the most energy? Early morning, before lunch, mid afternoon or later…

Are you a morning person?

Morning workouts are great because this is a time when your body is fully rested, your nervous system is firing on all cylinders and your mind is fresh. It makes sense that if your muscles are well rested then you will be able to push a little bit harder in the gym.

Morning workouts are perfect if…

-  you’re a morning person, try to schedule your workout in the early hours before you become tired from your daily activities. If you have a demanding schedule, fitting a fitness blast early into your day will prevent other tasks from getting in the way of your activity plans.

Morning workouts are wrong if…

-  you fall into the morning-grouch category, are slow to get moving, and feel groggy or clumsy in the early hours. Avoid putting yourself through the additional stress of a morning workout and choose a different time of the day, when you are more awake, to get active.

Top tip: Even if you aren’t a morning person, try taking a few deep breaths while you’re getting ready for your day. Adding a few light stretches to boost your circulation might help you feel more awake too.

Are you ready for an afternoon gym session?

Afternoon workouts are perfect if…

-  you get a second wind or an energy boost in the afternoon. Taking advantage of this window by getting active is a great idea! Afternoon workouts are especially effective if you tend to feel energized after performing activity – it could boost your productivity and brainpower for the remainder of the day (and it’s a great excuse to ask you boss to add an extra 10 minutes on lunch break).

Consider adding a healthy late-morning snack if you want to workout at lunchtime or  in the early afternoon.  You need to fuel yourself properly to be able to keep going all day long.

Afternoon workouts are wrong if…

-   you lose most of your energy by early evening. For example, many working parents like myself use their lunch break for workouts because other times of day impact family time. However, people who fall into this group also find that they hit a tired time at around 5-7 pm. If this sounds like you, then try an early morning or late night workout instead.

Use your lunch break to enjoy a magazine or spend some quality down time with a friend. The feeling of being constantly on-the-go can cause stress which in turn could lead to late night snacking and weight gain.

Do you feel most awake in the evening?

Late night workouts are perfect if…

-  you’re a night owl who feels most alert in the evening or while the rest of the world is sleeping. If this is the case, save your exercise time for the evening hours. Remember that working towards creating a habit is essential for long-term fitness success. So, just because late-night fitness may not be overly social doesn’t mean it’s not good for you. Late evening can be a great time to exercise because it can help you to get rid of the stress from the day and unwind while taking care of your body. Ending the day with a blast of physical activity may also help you to sleep more soundly.

Late night workouts are wrong if…

-  you feel exhausted at the end of the day. In this case, rest is better than a hard training session. Performing strenuous physical activity when you are tired increases your risk of injury and you need to be alert during workouts, especially if you intend to use weights. If this is the only time you can find for exercise during the day, opt for a more gentle form of exercise such as walking or a relaxing yoga class and save your intense workouts for the weekends or times when you are more alert.

***

The perfect time to workout is different for everyone. Select the time that best suits your body and your lifestyle. Make sure to be mentally present in the moment: worrying about your next business appointment or planning your grocery list while exercising is not the best use of your time or energy. If you are pushed for time, train in shorter durations with extra focus and concentration because one consciously performed movement is better than two mindless ones.

Finally, always ensure you are adequately fueled for your chosen activity. Replenish well and rest your body after each work out for optimal results.

Sports injury? 6 tips to get you back to fitness

Is it ever okay to workout if you’re injured? Are you frustrated because you have a fitness or sports injury and can’t wait to get back into your regular fitness routine? Or, are you constantly hearing conflicting advice on how to handle your fitness injury?





Here are some helpful tips to avoid common injury mistakes. I can assure you that you are not alone in wanting to rush back into your fitness plan. Athletes, weekend warriors and fitness fanatics all want to get back into action as soon as possible after an injury because they don’t want their hard work to go to waste. If you have been on a weight loss journey and sustain an injury it can be especially frustrating because the last thing you want to do is slow down your momentum.

Almost all athletes and fitness enthusiasts have an injury story from times they have pushed their body too hard. I’ve spent many evenings sitting around comparing “injury war stories” in the gym and know many people fall into the trap of coming back to exercise too soon after getting hurt.

Top six tips to get you back in shape after an injury

You can avoid pain and emotional distress that come with common fitness/sports injuries by working through these simple pieces of fitness advice.

Sports injury tip 1:  See a doctor

Get help from a doctor and don’t self-diagnose an injury. It’s very common for us to play doctor for ourselves, or worse; offer advice to your gym partner or colleague! Self–diagnosing your injuries is a bad idea. I believe that it’s important to let the pro’s assess your individual injury because so many fitness injuries have similar symptoms.

Sports injury tip 2: Don’t cover it up

Avoid masking an injury by using over-the-counter medications, splints, supports or wraps without instruction from a health professional. Using supports can cause muscular imbalance if used improperly and pain is your body’s way of letting you know something is wrong. If you are masking your body’s natural defenses, you risk worsening your condition, which may keep you on the sidelines for longer.

Sports injury tip 3: Be patient

Follow your doctor’s prescribed treatment plan and try not to let frustration or added worry of losing form/gaining weight convince you do too much too soon. The body sometimes takes time to heal itself. Exercising before you are healed is never a good idea.

Sports injury tip 4: Don’t make assumptions or take unnecessary risks

Ask your health professional questions. If you twist your ankle and assume you can still do your usual upper body routine, you may have to think again. We refer to our muscles as individual entities but the truth is that our body is one complete unit connected by fascia and complex connective tissues.

-  Certain lower body injuries may not affect your ability to do upper-body exercises but there is a chance that placing stress on your body may cause a chain reaction of imbalances that could, in turn, cause other injuries.
-  When you visit a health professional take a list of important questions with you. Here are a few questions to keep in mind:

• How long should I rest?
• What exercises are safe for me to perform?
• Should I see you again before resuming my previous activities?
• Do you have a set plan I can follow to help speed up the healing process?
• What supplements or diet plan do you suggest to help me with the recovery process?

Sports injury tip 5: Train smart

Be aware of the fact that your body loses conditioning quickly when you stop exercising. Understanding that you can’t just start back at the same intensity as when you stopped is very important. Follow a stepped and slow approach to getting your fitness level back.
A great way to come back after an injury is to focus on exercise duration and not intensity for the first few weeks, try to choose low-impact moves before attempting more stressful high-impact versions.

Sports injury tip 6: Stay positive

Try to keep a positive outlook and don’t let a minor setback derail your healthy active, lifestyle. If you start to feel low, try to find other activities that will help boost your mood until your injury heals. A physical rest may allow you to finally read that book or catch up with friends.  Finally, be sure to keep your healthy eating plan in place and adjust your calorie intake to take account for your lack of physical activity.

The best way to keep training? Avoid injury!

I believe in the old saying that an “ounce of prevention is better than a pound of cure” so always take care and pay attention when you are exercising or playing sports.  You may be able to avoid some common fitness injuries if you always use correct form, lift weights that are suitable for your current fitness level and follow a balanced workout plan that includes plenty of stretching.
If injury strikes, take your time before returning to fitness, always listen to your body and especially listen to your doctor’s advice. We only have one body and it has to last us a lifetime, so please take care of it!

Cellulite: how to get rid of thigh dimples

Do you ever think about cellulite?  Do you have cellulite? Cellulite is the dimple effect seen on thighs up and down the land. And if you’re thinking, “what an earth could she possibly know about having cellulite?” Let me fill you in on a little secret: I have never trained with a woman who doesn’t have it and, yes, I too am guilty of owning a little cellulite of my own!

With the warmer months fast approaching, the dread of revealing all in a bathing suit or shorts has many men and women frantically dieting and exercising in an attempt to shape up. If you read my summer countdown post, you know that getting active today means you may see some improvement in your external appearance just in time for beach season!

What is cellulite?

Many people have heard of the ‘cottage cheese effect’ but let me explain what cellulite really is: it’s simply subcutaneous fat. Fat squished under the surface of your skin. It has a dimpled appearance because bands of collagen fibrous connective tissue sometimes push outwards as fat cells expand. Males and females can suffer cellulite on their buttocks, thighs, and tummy – although more women experience the phenomenon. And, no, having cellulite is not a sign that you are necessarily unhealthily fat – most people now recognize that cellulite is caused by genetics (and bad luck) and can appear regardless of weight, age or fitness level.

One of the things that I think makes people horrified by the thought of cellulite is the range of unfortunate names that describe the bumpy appearance: cottage cheese thighs, orange peel skin, chicken skin and bubble legs.  It’s hard to embrace body confidence when you have these descriptive terms running through your mind so, from now on, let’s just accept cellulite as a reality and choose to find the names amusing rather than hurtful.

What’s the best way get rid of cellulite?

This is a hot topic question and, sadly, if you ask most doctors or read the medical research, you will see that it is not possible to get rid of cellulite altogether. A healthy, active lifestyle is your best bet to reduce the appearance of cellulite and, if you couple regular exercise with a good dose of confidence, then you can banish cellulite worries! After all, there’s more to life, right? Having cellulite does not mean you are unhealthy or overweight or undesirable – it means you are human and many humans get cellulite!

My secret weapon against cellulite

Self-confidence and feeling beautiful regardless of what you can see in the mirror is the perfect fix for cellulite because confidence is beautiful! The way you carry yourself through life; your posture and your attitude is ultimately what others around you can see.

To help build your confidence, try improving muscle tone in your legs and glutes by following a resistance-training program combined with quality daily nutrition. Personally, being active and healthy makes me feel more positive, and the internal and external benefits of being fit make me feel more confident.

***

While I’m busy baring all of my secrets today here’s one more; after having my triplets I cried when I looked at myself in the mirror. I mourned the loss of my previously un-scarred and powerful athletic physique. I swore I would never wear a swimsuit again!  My husband asked me – quietly, over the sound of snuffling babies – “why would you be so upset about something you wear only a few times a year and, anyway, what makes you think you have time for the beach?!” I had to laugh at his question as visions of trying to prevent four kids from eating sand came to mind.

I have since proudly built sandcastles and chased my kids around at the beach – while wearing a swimsuit.  Cellulite was a reality as an professional sprinter and it’s still a reality as a mom, only now I’ve added the extra beauty of a few scars to the mix.

I’m confident that if you see me at the beach, you will only notice my energy, smile and love of life because a healthy, active life combined with self-confidence has gotten rid of my cellulite and scars forever, metaphorically speaking anyway.

Written by Samantha Clayton, AFAA, ISSA. 

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Weight loss plateau? Do this now!

Have you hit a weight loss plateau? Has your fitness plan stalled and you don’t feel you’ll reach your goals?  Don’t worry, you’re not alone. I can help you power back up and start seeing results again.

If you ever feel that you are doing everything just right with your fitness and nutrition plan but your results don’t seem to represent all of your hard work then I have a simple but effective piece of advice. Hitting a fitness or weight loss plateau is a very common problem in the world of sports performance and general weight loss. There are many theories on why our bodies sometimes hit a temporary yet frustrating roadblock but, by thinking outside the box, you can power through the frustration and start seeing results again. Keep on reading and you may be surprised at just how easy it can be to jump-start your flat-lined results.

All you need to do is take a few days rest in order to kick start your results.  Honestly – I’m not crazy or cracking one of my usual jokes – you need to do something really different to put body back on track and move past your fitness or weight loss plateau. I believe that if you’re ready to break free from a weight loss plateau or prevent yourself from hitting a future roadblock then a good rest may just be the magic ingredient you need.
Being consistent with your activity level and nutrition plan is an important strategy when it comes to sports performance, weight loss and fitness but have you ever heard the old saying that “too much of a good thing can be a bad thing”?  In my opinion this saying is especially true when it comes to overexerting your body. Pushing your body to the point of exhaustion can spell disaster for your fitness level and weight loss goals. A plateau can happen at any point if you don’t schedule some quality down time into your program.
Three great reasons to rest your body
Here are my good reasons why a rest is sometimes more beneficial than a training session.

1. Avoid fatigue
   Your body needs to re-generate, restore and repair itself often. The most effective way for your body to naturally heal itself is for you to rest. Overworked muscles and overstressed joints just don’t perform as well and luckily our body lets us know when our muscles are overworked.  Your pain receptors will make movements uncomfortable and your joints can become tender when you push your body too hard. The nervous system also needs time to rest in order to adapt and improve from training.

Always listen to your body and rest if you are sore.

1. Natural Cycle
   Athletes train in cycles for a reason, the timing of training may vary from athlete to athlete but one common factor in every athlete’s training program are pre-planned rest days. One of the main reasons athletes rest is to avoid fatigue, but resting the body also helps athletes avoid common overuse or stress injuries. Many athletes notice an improved general performance after taking time off from training.

A well-rested body will get better results than a tired one.

1. Spark Excitement
   If you are putting your body through the motions day after day, you can become complacent and your exercise intensity is likely to drop without you even realizing.

Have you ever seen a dog that hasn’t been walked for a few days? As soon as the dog goes out, it’s like a whole new world and they are just so excited. Well, it can be the same for humans when we’re working out.Taking a day or two off from your current workout routine can make you come back to the gym with a renewed commitment and excited approach.
 *** 
There could be many factors that impact your results but if overtraining is one of them it is easy to fix with a simple day or two of rest. My goal is to help you discover ways to improve your current fitness level and emphasize that you should to listen to your body. We are all individuals and our bodies adapt at our own personal rate: giving your body adequate rest so it can be strong for your next workout is a smart approach to achieving sustainable results.
You only have one body so use it wisely.
Although I am encouraging you to add a few rest days into your intense training weeks, this is not an excuse for you to sit on the couch and do nothing all the time! A simple change of routine or incorporating activities that are at a lower intensity such as a gentle walk or swim are acceptable rest day activities.  Occasionally my family enjoys a ‘duvet day’ where we sit back, relax and read or watch movies.  We’re usually active and we like getting out and about but now and then it’s good for everyone to recharge.
I know that taking a rest definitely improves my performance and helps me reach the next fitness level.  So, aim for one or two rest days a week but keep your completely inactive couch days to a few times a year!
Let me know if you’ve seen the benefit of rest days too. I love that something so simple can have a significant impact on breaking through a fitness or weight loss plateau – even if it does sound counter-intuitive.

Written by Samantha Clayton

How to burn calories AFTER you work out

If you’re exercising to burn calories then you’ll love the idea of continued fat-burning after a workout.

Let me introduce you to EPOC – Excess Post-Exercise Oxygen Consumption – this is the process that burns through extra calories as a result of your exercise session.  Many people focus on the calories they burn during a workout but your body continues to burn calories long after you leave the gym.

Regular readers will know there are plenty of reasons to love exercise, but if you’re looking to burn fat then thinking about EPOC can keep you motivated during a session.  The equation is simple; the harder you work out, the more energy your body needs to recover and that means you’re burning more calories.

It’s easier to approach a workout when you know what you want to achieve and a basic knowledge of your body lets you understand how best to reach your goals.  Different training methods will give you different results.  If you want to burn fat then you need to tailor your workout in a different way than if you want to build flexibility, for example.
If you want to benefit from EPOC fat burning then you need to put the effort in first.   Much as all of us would love to blast through calories while sitting at our desks – I’m sorry to say that just isn’t going to happen. And, one of the reasons you may not of heard of EPOC before is because only certain types of exercise trigger it.

Your body burns calories when it is recovering and a hard and fast session will require more recovery than a softer, less intense workout.  Recovery is the catch all term for all the processes your body implements after a workout such as; replenishing energy supplies, sending new glycogen to your muscles, converting lactic acid back into pyruvic acid, etc. This internal process requires fuel and your body’s preferred fuel choice is your stored excess fat.

What type of exercise gives the most EPOC fat burning benefits?
Your body needs to recover after all types of exercise but you really need anaerobic and aerobic exercise to benefit from EPOC.  You will need to tune into your body to understand what is most effective for you but these are my five favorite exercise types that promote EPOC fat burning.
1.   HIIT (High Intensity Interval Training)
HIIT is known to burn a lot of calories in a short amount of time; the intense nature of this workout will have your body recovering throughout the day.
2.    Spinning
A good static cycling class provides an aerobic zone workout combined with spurts of fast anaerobic work. Spinning classes are low impact and you can control the intensity of your personal workout
3.   Weight Training
Lifting weights and strength training puts stress on your muscles, especially when lifting to gain muscle using slow and controlled movements. Your body will require energy to repair itself after a hard weights session.
4.   Sprinting
A typical sprinting session is anaerobic and high in intensity. This is (obviously) my all-time favorite session for feeling the after burn.
5.   Aerobics class
An intense dance class or step class that is moderate in intensity but high in impact and lasts for about an hour will burn a lot of calories during the class and will help you burn through even more calories once you’re back at home. Try and find a class that involves jumping, kicking, and anything that makes you lift both feet off the ground.  

***

With so many workout options, try to include a high intensity session a few times a week. Make sure you plan rest days and, as always, listen to your own body.  It’s fine to push yourself but never go to the point of pain.
I stand by my philosophy that slow and steady wins the race when it comes to getting fit and healthy, but if you’re looking to burn excess calories than you can use EPOC to your advantage.  And, now that you know about EPOC calorie burning, you’ll be able to rest easy after your gym session knowing that your body is still burning  through extra fat stores!

Written by Samantha Clayton.

Be Happier: 4 Life Changing Reasons To Get Active.

There are literally hundreds of reasons why being active is beneficial.  Exercise is good for your body, your mind and for your social life.

Here are four reasons that I believe will inspire you to get up and get healthy. Once you’ve read through, I know you’ll join me and become a happier, healthier you.

1.  Reduced stress

Most of our lives are filled with stress of some sort, whether it’s lack of time, financial struggles, difficult work deadlines or simply trying to herd your children to school.
Stress can lead to weight gain and make losing weight more difficult, so finding time for activity has never been so important.
Stress also often causes over-eating and this can lead to weight gain, in turn this can increase your stress and then the cycle repeats.
Even I have succumbed to stress and hidden out in my pantry (where I keep the cookies!) during times of high pressure.  Knowing that this wasn’t the best reaction, I took time out and realized that I needed to do something that would help me cope with the stresses of my life.  I found that adding an activity to my day allowed me to re-group and focus on myself and this helped me to reduce anxiety and stress.
2. Feel more productive in work and life
I always used to think that in school we had recess to give the teacher five minutes of peace but the real reason is much more interesting. Studies have found that after activity our brains are more active and this makes it easier for us to learn and retain information. (I’ve tested this philosophy on my own children and it definitely works for them.)
You may not be in school any more, but taking a brief recess for activity, especially when you feel drained, may improve your focus and make you more productive. Feeling that you’re more productive is a great way to beat stress!
3. Positive lifestyle attracts positive people
When you make a conscious effort to improve yourself through becoming more active, your confidence gets a boost.  Even better, your new positive approach can convince those around you to also make a positive change.  This is especially true if you decide to take a class or join a fit club.
Who knew that by improving yourself you¹d have the potential to improve others too?
4. Increase your happiness
Who doesn’t want to be happier? Being active promotes the release of endorphins in your body similar to those that are released when we eat foods such as chocolate.  I’d much rather get my happy endorphins from activity because it¹s long lasting.  When you eat unbalanced sugary delights, your happy vibe is short lived and is quickly followed by a not-so-happy energy drop.
What goes up must come down and if you constantly spike your blood sugar in this way, you¹ll find it hard to balance your mood. Instead, try involving yourself in a healthy activity as this may make you happier because you¹ll have more energy and your mood will be stable.

***

Activity really is good for everyone.  Think of these four life-changing benefits of exercise as routes to happiness. Less stress makes you happier, being alert and more productive makes you happier and happy people attract positive happy people.
Happily, I think that promoting an active lifestyle will eventually make the world happier, healthier place.
By Samantha Clayton

Best butt toning exercises

I can still remember the time in the late ‘90s when women’s magazines announced that having a big butt was a good thing. I was in my teens and had never even thought about how my body looked because to me, as an athlete, my body was my vehicle. I had muscles upon muscles and my posterior chain was rock solid but, thanks to Jennifer Lopez, I suddenly felt that I didn’t just look like a boyish athlete! I had a quality that was associated with being feminine, sexy and, to my mind, awesome.  Through a summer media craze based on one woman’s derriere, I suddenly received a huge confidence boost.

It’s amazing how the media continues to play a huge role in the way we think about our bodies.  As a runner, a strong physique came with the job description, not to mention my genetic predisposition from my parents. I sure hope it’s a fashion statement that will last because my children are already showing signs of having sprinter-shaped bodies.

I’m not saying that a big butt makes anyone more or less attractive overall but I do think that it’s important to have strong set of muscles behind you.  Add in the confidence boosting benefits of a firm butt and there’s no reason why you shouldn’t make sure a saggy bottom is never part of your life.

What’s the best way to tone up your butt? 

As a trainer I’m often asked: “How do I get a good butt?” and my answer is generally the same every time. I have to be honest and say that genetics play a huge role, however body builders are the living proof that quality exercise and nutrition can enhance any muscle group. A strong ‘gluteus maximus’ and ‘gluteus minimus’ – the training terms for your rear end – can be achieved through a combination of strength training and a good sprint program.

Butt toning tip 1 – Run your way to a great booty

Not surprisingly, I recommend running – it will help burn off excess flab while also building up your muscles.

Sprinting is essentially the weight lifting of running especially when you throw hill running into the mix because your posterior chain muscles – including your calves, hamstrings and glutes – generate a lot of the power that is required when sprinting.

Try adding one or two 30-minute sprinting sessions into your workout week. Sprinting for 20 seconds then resting for 60 seconds is my personal favorite. Remember to build up to it though. You must walk before you can run, so only up your speed as and whenyour body feels ready.

Butt toning tip 2 – Make squats work for you

Squats, squats, squats – you can never do too many squats.

Squats will work your butt muscles and putting the effort into a repetitive squat routine will get your booty in shape in no time.  I recommend variety, so try a combination of squats.  Options include a basic squat with no weights, then try adding weights, a jump, or speed variations.  You could even work your way up to split squats and one-legged squats.

There are many variations to this amazing exercise so, no matter if you are new to exercising or a seasoned professional, find the types of squat that are most comfortable for your body and add them into your fitness routine three days a week.

***

A great butt is not the be all and end all

By adding these exercises into your weekly routine you’ll be working your glutes and building a firm butt, but don’t forget that burning calories and being active are a great reward too.

When it comes to your body, health and wellness, we have to put jokes, vanity and the media aside. Remember that the visible benefits that come from working out are just an added bonus – it is the internal change and the improvement of your overall wellness that is of ultimate importance.

True beauty always comes from the inside.

By Samantha Clayton

How To Get Rid Of Upper Arm Fat.

Do you know what a ‘bingo wing’ is? What about a ‘flabby flapper’? If you have no idea, then you probably don’t have an area of loose musculature at the top of your arms. Plenty of people do however, and it can be a major confidence drain.

Both men and women can have a tendency to store fat on their upper arms and if that applies to you then, don’t worry, we can tackle the issue with some key exercises.  You may also feel that your upper arms are saggy if you’ve lost weight and have excess skin in this area but, again, don’t worry, my advice addresses this too.  Together, we will wave goodbye to arm jiggle and show off our toned and defined biceps and triceps.

Although you can’t command your body to lose fat from a specific area, a variety of weighted toning exercises can help you improve your muscle mass. I recommend combining bursts of general fat burning cardio vascular activity with upper arm focused strength exercises, and you will be showing off your newly sculpted guns and saying goodbye to unsightly bingo wings in no time at all.

It’s easy to add in some upper body exercises throughout the day at home or at work. You don’t even need to use heavy weights; a simple full water bottle or cans from the pantry can be a good starting point. In the workplace, you can try using using paperweights or a ream of photocopy paper.
You might also want to consider investing in small sand bags as these can be great tools to help you start toning up.  I can also recommend resistance bands as these stretchy ribbons are a light weight solution for adding resistance workouts to your day, they are inexpensive and light weight so you can take one almost anywhere and, although it’s a different feeling than weights, the resistance created is just as effective for toning your body.

Focus on toning up and building your strength:
Building strong biceps, triceps and shoulders will give you muscle definition and rid you of an arm that continues to move long after you stopped waving.
Try focusing on movements that mimic everyday tasks. Sculpting your arms can be as simple as placing books on a shelf! Try to do exercises that are consistent with your body’s needs. If your job requires you to lift objects throughout the day, then getting strong through stretching and exercise can make your day easier. Excessive direct overhead movements are often not necessary and can cause stress on your shoulder joints so keep your movements in front of you.

The benefits of gaining a little muscle:
There are several benefits of gaining additional muscle mass.  The most exciting being that your body will naturally burn extra calories all day long in order to sustain your new muscle.  You will also find that the additional strength you will gain from lifting weights can help you with your day-to-day tasks and weight-bearing exercise has been linked to considerable improvement in bone density. Resistance training is recommended by ACSM (American College of Sports Medicine) as it is especially beneficial for an aging population.

Focusing on upper arm strength-building for just 10 minutes a day will soon pay off.

Dedicating a small amount of time each day to upper body resistance training, and avoiding the trap of spending hours a day in the gym, can help you reap the benefits without the severe muscle soreness that over exercising a specific body part can give you.

Try to dedicate 10 minutes a day to an arm exercise routine and remember to stretch both before and after you exercise to avoid injury and tight muscles. It’s amazing how quickly your body can respond to resistance training.

There are many effective exercises that focus on the upper arm. Try a combination of bicep curls, bent over rows, tricep kickbacks, shoulder presses and plank holds.

The tricep kickback is one of my favorites as it focuses on the back of your arms and the tricep can be overlooked in favor of the much more famous bicep.

How to do a tricep kickback correctly

  –  Choose some weights that are suitable for your fitness level and hold one in each hand. Stand with your feet shoulder width apart, bend yourknees and hinge your back forward slightly so that you are looking at the floor in front of you and your back is at a 45-degree angle.

-  Bend your elbows at a 90-degree angle, so that your hands are in front of you and keep you arms tightly tucked into your sides.

-  Extend your arms back behind you and slowly straighten your arms; you will start to feel your triceps working as you lift the weight behind you. Hold the lift for two seconds and return to your starting position and repeat.  If you want to intensify the work turn your palms upward.

-  Try to do 10 reps per arm but stop if you feel uncomfortable.

You can do this exercise with both arms at the same time or you can do it firstwith one arm and then the other.   If you prefer to work one arm at a time, be sure to place your dumbbell free hand on your thigh and use a staggered stance to help keep your back in a neutral position.

There are so many health benefits to be gained from a balanced combination of diet and exercise.  I believe that taking a little time each day to focus on yourself is never a bad thing and with a consistent approach, you’ll soon be waving goodbye to sagging arms with an arm wave that stops when you stop.

Written by Samantha Clayton.  

Meet your goals: 4 tips to make you healthier, happier & more productive

Whether you need to exercise more or you want to up your game in life, you may benefit from these tips. 

1.  Ask yourself WHY? And then write it down.

Be honest with yourself about why you want to improve. In my experience, once you put it down on paper it becomes real.

-  Do you need to get fit? Why?

-  Do you need an energy boost? Why?

-  Do you have extra pounds to lose? Why?

-  Or, do you want to compete at a higher level? Why?

The reason you give will help you understand HOW you can best meet your goal.  For example, if you put down that you need to get fit because you want to have more energy to play with your kids, then it makes sense to build up your activity levels by involving your children.  You could race with them or work out on the sidelines while they’re absorbed in an activity they love.  That way you’re meeting your goal of becoming fit and doing something that will make you happier.

2.   Set a GOAL and make a plan.

Many people find that once they have a specific goal to strive toward, it motivates them to get started.  Begin with something achievable and make sure your goal is tangible.  Deciding to ‘get fit’ is pretty abstract, so try to quantify what you want to do.  Maybe you want to walk outside for at least 10 minutes every day or you want to be fit enough to take part in a 5k jog in three months time… Think about what you can and what you will do to become more active.

3.  SHARE your goal.

Tell people about your goal and they can help you stay on track. If you share your plans with a loved one, friend or co-worker, they can help you by holding you accountable. Making a verbal commitment can also help boost your motivation.  Once you have verbally made a commitment to improve yourself, the added pressure of someone asking you about it, may push you to succeed. This will help motivate you on the days you are tired or trying to find an excuse to quit.

4. PLAN for success instead of failure.

Don’t self-sabotage.  If you hate running, then putting running into your plan will sabotage your efforts before you even start. Yes, running is good for you but if it brings back terrible memories of childhood gym class or cross-country races then chances are you’ll suddenly find an old closet to clean out instead! Make a smart plan by picking an activity you enjoy.  With so many physical activities to choose from, I’m sure you’ll find something that you can look forward to each week.

***

Find your WHY, write your GOAL, SHARE your goal, make a PLAN, and head toward success in all that you do.

The Diet Tug of War

What to do if one of  you wants to diet, but the other doesn't.

http://www.discovergoodnutrition.com/

What is the proper amount of exercise?

What's The Proper Amount of Exercise?

Exercising 3 days a week for at least 30 minutes daily is an important way to build strong bones and muscles, leading to less problems during aging. Learn tips for leading a healthy, active lifestyle from Herbalife's Luigi Gratton. M.P.H.

http://video.herbalife.com/#!/video/1251813/35573

Manage Your Weight by Changing Your Habits

Trying to lose weight? Love watching the television? Why not lose weight watching your favorite shows? Do some quick cardio during the commercial breaks, or jog a few miles on the treadmill during each episode. Incorporating exercise into your favorite activities is a great way way to shed some pounds and enjoy yourself at the same time. The very first thing you need to do to get your weight under control is change your drinking patterns. If you are drinking lots of soda or sugary drinks than this should be the very first thing to cut. It will help you to lose a quick 10 pounds and be your first interaction with self-control. The easiest way to start your weight loss journey is by simply walking. Exercise is key to losing weight and squeezing in a walk every day, no matter how short it may be, is a great place to begin. You can burn more than 100 calories by walking just one mile. Combining daily walks with a healthy eating regimen should provide quick and effective weight loss results. Microwave a quick cup of vegetable based soup for lunch, or have it with a half of a sandwich. This too will incorporate more vegetables into your diet. Vegetable soups are low in calories and high in fiber. They can fill you up quickly, cheaply and on a cold day that can make you feel warmer. Losing weight is a personal journey that you have to go on alone. Follow the above tips to help navigate and guide you on that journey. Use the tips as a map to get to the weight goals you've set for yourself and don't give up. Keep going forward and you'll get where you want your weight to be.

What you need for a successful weight loss plan.

If you've reached a plateau in your weight loss, try something new. Shake up your routine a little bit. Take on a new workout routine, or experiment with different sports and activities. Don't take the lack of weight loss to heart; sometimes everyone gets stuck at a certain level. The important thing is to keep going. The most successful weight loss plans include both diet and exercise. Eat healthy foods and exercise daily. While it is possible to lose weight using diet or exercise, using both of these helps you become more physically fit. Fitness and weight loss go hand-in-hand when you want a permanent weight-loss solution. Quick Use washed, cut lemons in your drinking water. The lemony flavor will make the water taste better and that will encourage you drink more of it. You can cut up lemons and put them directly into a pitcher of ice water in the refrigerator to make drinking water quick and easy. Use washed, cut lemons in your drinking water. The lemony flavor will make the water taste better and that will encourage you drink more of it. You can cut up lemons and put them directly into a pitcher of ice water in the refrigerator to make drinking water quick and easy. To encourage yourself to make healthy snack choices, buy a party platter! A party platter filled with tasty veggies will give you a quick and easy way to snack on something that's good for you. Just be careful of the dip! While vegetables are always diet friendly, some dips are loaded with calories. When working to lose weight, nothing is quite as important as keeping your goals in front of you. Keep a pair of those huge jeans or a picture of yourself handy, and when you need the inspiration and to remember why you're trying to lose weight, you can get some quick visual motivation. Exercise is a requirement of any weight loss effort. Simply reducing calorie intake will not prove effective unless supplemented by physical activity. Taking a quick walk burns calories, gives you energy, and boosts your metabolism. More rigorous activities will burn calories faster and build more muscle and increase your endurance. You are much less likely to make an unhealthy last-minute decision about food if you plan all of your meals. Mentally prepare for when and what to eat and make sure it is ready at the right time, and you will not find yourself reaching for a quick fix that can spoil your weight-loss plan! Having healthy emergency snacks can go a long way to assuring that a diet is accomplished. Keeping plastic bags with nuts, fruits or vegetables with you, can help curb cravings when you don't have time to cook or stop at a restaurant for a healthy meal. This way, you'll never be tempted to grab unhealthy snacks for a quick bite. If you are getting bored with that plate of salad sitting in front of you at nearly every meal, throw it in a pocket! Any good weight loss plan includes plenty of healthy salad but since that can get old quick, toss your salad in a pita and splash some lemon juice on it for a tasty yet still weight loss conscious treat!

Small Changes for Weight Loss and Improved Health

When you eat, try to relax and enjoy your food. If you rush to eat you are more likely to overeat. This is because it takes the brain about 15 minutes to let the body know that it is full. If you eat slower you will feel full after eating much less. If five to ten pounds is your weight loss goal, there are many ways you could reach it with only a minor change or two to your lifestyle. If soft drinks are your preferred choice of beverage, switching to ones that are sugar-free could significantly reduce your daily calorie intake. Use mustard or light mayonnaise on your sandwiches without losing any of the flavor. When you go grocery shopping, don't look for the closest spot to the store, anymore. Park at a distance, and put your legs to work. Take the stairs rather than an escalator or elevator. Jog in place for 15 minutes each night while watching television. Slowly but surely, the weight will drop off, and you may just pick up a few good habits along the way. Take a short walk before meals if you are interested in losing weight. Not only is this a great form of exercise but you are much less likely to choose an unhealthy meal after you have just moved around. You will feel much more motivated to eat healthier foods.

Get out and exercise

The Couch to 5K nine-week plan

A week-by-week description of the nine-week Couch to 5K plan.
Week one :

Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

Week two:
Begin with brisk 5-minute walk then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.

Week three:
Begin with brisk 5-minute walk then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

Week four:
Begin with a brisk 5-minute walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

Week five:
There are three different workouts for this week. They are as follows:
Workout 1: brisk 5-minute walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.

Workout 2: brisk 5-minute walk, then 8 minutes running, 5 minutes walking, 8 minutes running.

Workout 3: brisk 5-minute walk, then 20 minutes running, with no walking.

Week six:
There are three different workouts for this week. They are as follows:
Workout 1 brisk 5-minute walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running.

Workout 2: brisk 5-minute walk, then 10 minutes running, 3 minutes walking, 10 minutes running.

Workout 3: brisk 5-minute walk, then 25 minutes with no walking.

Week seven:
Begin with a brisk 5-minute walk then 25 minutes of running.

Week eight:
Begin with a brisk 5-minute walk then 28 minutes running.

Week nine:
Begin with a brisk 5-minute walk then 30 minutes running.
Tips on progression:
The programme is designed for beginners to gradually build up their running ability to be able to run 5K without stopping.
The pace of the nine-week running plan has been tried and tested by thousands of new runners, so you can trust the programme.
You can, however, repeat any one of the weeks until you feel physically ready to move on to the next level.
Structure is important for motivation, so try to allocate specific days in the week for your runs and stick to them.
Rest days are critical. A rest day in between each run will reduce your chance of injury and will also make you a stronger, better runner.
Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.
Some new runners starting the programme experience calf pain or sore shins (sometimes known as shin splints).
Such aches can be caused by running on hard surfaces or by running in shoes that do not have enough foot and ankle support.
Always do the the 5-minute warm-up walks as instructed in the podcasts before each run and check that your running shoes are offering good support.
You will have good runs and bad runs. Accept it and don’t spend too much time analysing the how and why. Even a bad run is good for you.

Check out this video about all natural products that will support your body during physical activity

http://www.youtube.com/watch?v=nJ7ME_mDW0w 

Go to http://valparasio.herbalhub.com and start your journey today

Core Products

The Core Products of Herbalife are a winning combination. The Formula 1 Shake Mix, Formula 2 Multivitamin and Formula 3 Cell Activator have made a difference in my life. 


Almost three years ago I had spinal cord surgery that left me paralyzed from the chest down. My doctors didn't know if I would regain feeling, or the use of anything below my chest. With a lot of hard work and physical therapy I've come a long way surprising my doctors and surpassing their expectations. I hit a platoe in my recovery and was unable to find a way to advance my rehab. Traditional medicine and pharmecuticals had taken me as far as they were going to take me. I was looking for something to give me a boost to break through that wall and continue to excel in my rehab. I found Herbalife and wow, has it's products made a difference. The third day I was on the core products I  felt more energy. I was able to do more exercises, I felt like my strength increased and I had less fatigue between exersies. Eventhough I still have deficiences from my surgery I still lead an active, healthy life style and usually have sufficient energy. I was truly surprised at how these core products were able to give me the boost I needed to get back on track with my rehabilitation efforts and improve the way I feel on a day to day basis.



See what Dr. Luigi Gratton , Vice President of Nutrition Education at Herbalife has to say about these products.


http://www.youtube.com/watch?v=bup4yiIlmy4