Summer Total Body Circuit Exercises

As the seasons begin to change, it is also a great time to change your workout plan. Try adding variety this spring by adding a circuit to your routine. Circuits are great because they incorporate cardiovascular fitness, muscular fitness, and flexibility. The American Council on Exercise has created a great total body circuit. http://www.youtube.com/acefitness#p/u/29/nEACOMXtHoA

The equipment needed include a jump rope, medicine ball, and dumbbells. If you do not have these items you may replace them with other exercises.

For ideas of new exercises visit: http://www.acefitness.org/workouts/default.aspx.

Sneaky Soda

Sodas, or soft drinks, have become a big component in the typical American diet. Sodas are sneaky because the body does not “see” the calories in soda like it “sees” the calories in food. Therefore, you will eat the same amount of food whether you drink a soda or not. These extra calories are then stored as fat. Sodas have NO nutritional value that is why they are considered “empty calories”.

Try this experiment at home. Look at the nutritional label of your favorite 12 oz soda can. Figure out how many teaspoons of sugar are in your favorite soda. First write down the total number of calories in the 12 oz can. A typical soda has 150 calories. There are 15 calories in one teaspoon of sugar. So determine the number of teaspoons of sugar that is in the soda can by dividing the number of calories by 15. A typical soda has 10 teaspoons of sugar in it. Now measure out 10 teaspoons into a pile and look at the mound of sugar in one 12 oz can of soda!

In the 1950s, a standard serving of soda was 6.5 fluid ounces. Today it is common for a serving of soda to be 20oz, 32oz, or even 64oz! Because soda is so good at sneaking extra calories into your body, it is recommended that you skip drinking soda daily. When you do enjoy a soda, use the original serving size by drinking only half a can. Or consider drinking a diet version which is made from artificial sweeteners so that they are lower in calories.

A Runner's Complete Workout

Often times runners forget that warming up and cooling down are important for any type of physical activity. A warm up prepares your muscles, tendons, ligaments and mind for the challenge ahead. This not only helps reduce the risk of injury, but it also helps improve your performance during the workout.

A cool down is the perfect time to implement flexibility training into your workout plan. Your body is already warm and pliable which is ideal for stretching. Stretching is especially important for repetition activities such as running. Your muscles have been going through the same motion over and over again, and stretching those muscles after a run can help lengthen them out. This in turn helps prevent many common running injuries.

The American Council on Exercise has developed a complete running workout. This workout provides sample warm-up and cool-down exercises, as well as, appropriate strength training exercises for runners to do 2-3 times per week. Visit this site to learn more about this workout program: http://www.acefitness.org/workouts/21/#program

Super Salads

Salads are a GREAT option for lunch. Not only are they a nutritious, low-calorie meal, but they are also easy to throw together. So how do you create a super salad? Begin with a base of 2-3 cups of greens (greens are only 8-12 calories per cup!). Try mixing two different types of greens, for example, 1 cup of spinach and 2 cups of lettuce. Add color to your salad by adding a variety of vegetables. Vegetables are low on calories, but high in vitamins, minerals, dietary fiber, and other important nutrients.

Colorful veggies to try:
-Red beets
-Orange bell peppers
-Zucchini
-Yellow squash
-Green beans

Add variety to your salad by adding any of the following:
-2 oz. chicken (skinless, grilled with no sauce)
-2 oz. salmon (steamed or grilled, no sauce)
-2 oz. tuna fish (canned, packed in water or grilled, no sauce)
-2 oz. boiled potato (plain) leftover from the night before
-1/2 cup of cooked pasta (plain - no dressing; the idea is to add a controlled amount of your own dressing at the end)
-1/2 cup (4 oz.) beans (such as kidney beans)

After you create your salad, add 2 tablespoons of your favorite salad dressing. Controlling the amount of dressing you use is the secret to creating a super, low-calorie salad.

P90X Etreme Home Fitness Training System Review

P90x Extreme Home Fitness Training System is a 90-day at home fitness program. The program includes 12 DVDs that include a variety of workouts such as specific-muscle strength training exercises, interval cardio workouts, and yoga routines. You are guided through the program with a specific fitness plan and a 3-phase nutrition guide. The only other equipment needed is resistance bands and a place to do pull-ups.

P90x is not intended for individuals who are already fit, but would like to go “from regular to ripped in 90 days”. The program is based off of the concept of “muscle confusion” which means your body avoids plateaus by constantly introducing new movements.

American Council on Exercise lists these pros and cons to consider:

What we liked:

• Recommends a fitness self-test to determine appropriate resistance/intensity levels
• Coaching cues encourage participants to work at a self-selected pace and take breaks when needed
• Variety and structure of workouts enhance adherence and reduce boredom
• Participants are urged to track progress and modify exercises as needed

What we didn’t like:

• Most of the workouts move very quickly from one exercise to the next, increasing the risk of injury
• Upselling of supplements and foods is distracting
• Not appropriate for those without a baseline levels of fitness
• Intensity and dedication required may be discouraging to those who don’t have time to exercise 60 -90 minutes per day

Breakfast Boredom Busters

Cold cereal can be a healthy breakfast choice. When choosing a cold cereal, aim for 150 calories per serving and at least 4 grams of dietary fiber. If you are bored of having the same breakfast everyday try adding one of these healthy breakfast options.

Cheese and Fruit Pitza
1 (1 ounce) pita bread, OR 1 (6 inch) flour tortilla, lightly toasted
½ cup part-skim ricotta cheese
1 medium plum, thinly sliced
2 tsp. firmly packed brown sugar
¼ tsp. ground cinnamon
Preheat toaster oven to 400 F. Place sheet of aluminum foil on small baking pan. Place pita bread on foil, spread with ricotta cheese and top evenly with plum slices. Sprinkle on brown sugar and cinnamon. Place in oven for 10 minutes or until sugar melts and is golden.
VARIATIONS: Substitute apple, peach or nectarine for plum.

Strawberry Short Stack
1 English muffin, split and toasted
2 Tbs. reduced-sugar strawberry jam
½ cup part-skim ricotta cheese
1 cup sliced strawberries
Spread each half of muffin with jam and cheese. Top with strawberries and serve.

Bacon & Egg Pockets (2 servings)
1 ounce Canadian bacon, chopped
1 egg, beaten
1-1/2 ounces shredded Monterrey Jack OR cheddar cheese
2 (one ounce) pita breads, toasted lightly and cut in half to form 4 pockets
In a small nonstick skillet, sprayed with nonstick cooking spray, cook bacon briefly over medium heat or until just heated through. Add egg and cheese and stir constantly until egg sets and cheese melts and becomes creamy. Fill each pita pocket with egg mixture

Kick Start Workout

Do you feel like you have gained some “winter weight”? Kick Start your summer by committing yourself to getting physically fit. Each year the American Council on Exercise (ACE), design a program to help others begin exercising.

To view ACE’s 2011 Kick Start Work-out visit: http://www.acefitness.org/article/3159/

If you are designing your own program, here are a few things to keep in mind:

• Start slowly. Yes, right now you are motivated to go out and run 5 miles, but if you want to avoid injuries start slowly.
• Remember to add in all of the five components of physical fitness; namely, cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
• Don't underestimate the importance of warming up and cooling down. It is the simple things that make all the difference.
• Set goals for yourself! Have something that you are working towards.
• Add variety to your workouts! Not only will it help you stay motivated, but it will be more FUN!