Tag: body

One of the most common questions that runners have is how they can improve their overall speed. Dedicated runners usually obtain a good level of fitness through regular workouts, and they can generally go for miles without stopping. But many often end up hitting a plateau in terms of how quickly they can cover those distances. If you find yourself wondering how you can improve your running speeds, here are some helpful tips that could help you shave time off of your pace.

Focus on Form and Stride

Many runners don’t actually think much about their workouts. They simply head out the door with a distance in mind, and soon find themselves lost in thought as they listen to music in their headphones. But if you concentrate on maintaining a good running form and a natural stride, you’ll learn to be a more efficient runner that can cover longer distances at a faster pace. You should run with your back straight, standing tall and leaning slightly forward, while landing with the mid-foot rather than the heel. Swing your arms in a natural movement forward and back, while avoiding moving them from side to side. Add in long, natural strides that allow your legs to flow smoothly, and you’re likely to see noticeable improvements in efficiency and speed.

Sprint Training

One of the surest ways to improve speed while running is to simply run fast. You can’t just decide to do that on your longer runs however, as it takes time and conditioning. You can switch up your workouts to include sprint training though, which involves running fast intervals over shorter distances. Running a 50 or 100-meter dash, then taking a short break before doing it again will help to build muscle, as well as improve cardio efficiency. Both of those are key elements to running faster on longer runs as well.

Stretch Daily

It is debatable whether or not stretching can help avoid injuries while working out, but it can definitely improve flexibility and loosen up the muscles. This has the benefit of shortening the time it takes for your body to warm up while on a run, which is important when you’re looking to improve your times over longer distances. You should also stretch on your rest days too, as it will keep your body limber and relaxed at a time when muscles tend to tighten up.

Run Hills

Let’s face it, hills are the bane of a runners existence, often pushing our muscles and lungs to the max. But if you want to run faster you shouldn’t avoid hills, as the effort to get up, and down them helps improve your overall level of fitness and ultimately allows you to run faster too. And once you’ve learned to conquer the hills, it’ll bring a nice sense of satisfaction and confidence to your running as well.

Cross Train

Running may be an excellent workout, but there are other exercises that can help you get fit and improve your speeds too. For instance, cycling is a good alternative to running in terms of building lean muscles while still working the legs. Sit-ups, push-ups and pull-ups are also great for the core, which is integral for improving your running times as well. Lifting lighter weights can help build strength and tone muscles without adding bulk, which can help to maintain your speed over longer runs.

Don’t Forget About Your Shoes

I’m not sold on the idea that wearing one specific shoe over another will make you a faster runner, but there is something to be said for finding the right pair of shoes that work for you. Your shoes should be comfortable on your feet and provide plenty of cushioning from the road or trail. What that means for each individual runner is truly a personal matter, and finding the shoe that works best for you will certainly help you run better. Also, don’t forget to replace them with a new pair every 300-500 miles, as once the support starts to go, it’ll put extra wear and tear on your legs that will eventually slow you down. Keeping your legs fresh are an important key to achieving improved personal times over longer distances.

The key to improving your running speeds isn’t about working harder, but more importantly running smarter. Wanting to improve your time is a natural part of the sport, and these tips can help you achieve that goal. Don’t forget to be stay hydrated, and be mindful of what you eat, as those elements can have an impact on the efficiency of your runs as well. With a bit of focus and planning, you’ll soon be taking precious second off your run times, and pushing the limits of just how fast you can truly go.

Ahhh the long run. Runners love to hate it and hate to love it.
Actually, I take that back, most of us love to love it. But I digress.
The long run, for those unfamiliar, is a workout typically done once per week when training for some sort of long distance race, such as a half marathon or above. The goal of the long run is to slowly build up the cardiovascular endurance and muscular strength necessary to cover 13.1 miles, 26.2 miles, or more by spending time on your feet and, more often than not, plenty of time in the aerobic zone (hence, the “slow” concept of the “long slow distance” ).
And while long runs are necessary, and some of us even find them fun, there is no denying that sometimes long runs can not only hurt but make you really hungry and tired.
So while no one can blame you for wanting to top your latest 15 miler off with a cold beer, potato chips, and a long nap on the couch, there are a few things you should probably do to ensure the best chance at proper recovery.
HYDRATE. And I don’t mean with a cold beer. Well at least, not quite yet. Rehydrating post workout is probably the most important thing you can, and need, to do. So instead of that beer, start instead with some water, and perhaps even an endurance-specific electrolyte recovery drink. The rule of thumb is to drink between 16 and 24 ounces of sports drink for every pound of body weight you lost during exercise. Proper hydration will not only help speed up recovery from your long run, but will help you avoid all of the uncomfortable, and sometimes dangerous, side effects of dehydration.
REFUEL. That is, eat something. Sure, it’s incredibly easy to justify an entire plate of bacon, a whole pizza, and a quart of ice cream when you just ran 20 miles. But keep in mind the food you consume post run is your best chance at refueling your muscles and aiding in recovery. So which would you rather reach for…something healthy or junk? Make smart choices: find something with a 4:1 carbohydrate to protein ratio to help replenish calories, nutrients, and glycogen stores as well as speed up muscle recovery. And as an added bonus: smart, healthy choices will help avoid the ever popular long run weight gain.
ACTIVE RECOVERY. Don’t worry, your Netflix marathon is coming soon, but don’t hit the couch quite yet First, give your legs a little bit of attention with light stretching or gentle massage. Hop on the foam roller, grab “The Stick,” or drop into your favorite yoga poses to help lengthen and relax your tense muscles. Avoid vigorous massage as it may damage the already injured muscle fibers. Take a short, easy walk to encourage blood flow to the muscles, which will help further stimulate recovery.
ICE BATH? This one is up to you. Researchers are still on the fence as to the benefits of an ice bath, but if you are up for the subjecting yourself to the icy cold torture of an ice bath, it might be worth a try. If you are new to the ice bath practice, check out the tips in this article “To Ice Bath or Not to Ice Bath: That is the Cold Question“, to ensure you go about it safely.
REST. Now you can finally prop those feet up. Take a nap, play an extended round of Candy Crush, read a book, do whatever you need to do to stay off of your feet for a while. Allow those muscles to relax as they begin to heal. But the key here is to not spend the rest of your day on the couch. After a while, consider going for a walk to get the blood flow circulating to those muscles once again (see “Active Recovery” above). I can assure you, it really does work. My worst post marathon recovery was when I spent 8 hours in a car almost immediately after the race. My best post marathon recovery was when I spent 8 hours walking around Disney World almost immediately after the race. Rest is important, but active recovery does help.
While the hard work is done during your long run, the hours and days after are where the progress in your running strength actually happens. While no one can blame you for having the “I just ran really, really far, I can eat/drink/do whatever I want” feelings, the choices you make post long run can really make or break your recovery and progress. Now, I’m certainly not saying to NOT treat yourself, I like my post long run I.P.A. as much as the next person. But making smart choices in your recovery the majority of the time will absolutely pay off on race day.

Have you’ve felt fatigued, cranky, or bloated lately? Has every month turned into one long PMS party for you and those around you? You, my friend, may be experiencing levels of hormone imbalance. Generally speaking, hormone levels stabilize after your period, however, various life aspects such as stress, poor diet, and anxiety are also culprits that can cause hormones to go out of balance.
So how can you tell if your hormones are off or if it’s just life that’s got you feeling like a “hot mess”? Alyssa Dweck, OB-GYN and MD at the Mount Kisco Medical Group in New York, shares the five red flags that suggest it’s time to check-in with your doctor.
Night sweats: Unless it’s unusually warm in your bedroom, or you are living in Arizona right now, waking up feeling hot and sweaty could be the result of lower estrogen levels and infrequent ovulation, also known as perimenopause. “Perimenopause can occur up to 10 years before you’re even near the age of menopause,” says Dweck, “so unless you’re having major menstrual issues before age 40, there’s a good chance your phantom sweating could actually be early menopause.” Either way, Dweck recommends making an appointment with your doctor to have your hormone levels checked out.
Fatigue: Exhaustion is one of the most common, and hardest symptoms for a doctor, since it has so many possible causes. “If you’re tired after a week of final exams or late nights at work, then you’re probably fine,” says Dweck. “But if you are constantly feeling worn out and notice weight gain, appetite fluctuations, and a change in bowel movements, it could be a sign of an underactive thyroid.” Yes, fatigue happens to everyone, be it from daily life stress like work or home life. But if yours doesn’t feel logical, then it’s time to get a checkup with your doctor.
Hair growth: “If you all of a sudden you grow a beard within a month or notice coarse, dark hairs popping up on your chest, back or arms, that is usually a sign of a testosterone-secreting tumor,” explains Dweck. Don’t freak out, these testosterone tumors are rare, Dweck says, and can often be treated with medication and or minor surgery.
Skin changes: That same stubborn zit is back again! While sudden breakouts could be caused by overindulging in sugary snacks, stress, or in one too many nights of forgetting to wash your face, they could be signs of something more.
“Adult acne or cystic acne around the lower half of your face could suggest a high level of testosterone,” says Dweck. Although not a life-threatening problem, breakouts can take a toll on your self-confidence. Nowadays, your doctor can prescribe medications that can help stabilize your hormone levels and clear up skin.
Hormones control the various metabolic activities of the body. They help to provide the proper amount of energy and nutrition your body needs to function. Hormones tend to get a bad rap, when in fact, if properly in-balance, can increase our stamina, libido, and lean muscle mass, as well as promote an overall sense of wellness.
With that being said, don’t you think it’s time to find a bit of balance in your life?

Believe it or not, one of the biggest challenges that people face after starting a successful workout routine is overtraining. Not only is exercise highly addictive, many of us have an unnatural fear of giving up the significant gains we’ve made if we don’t continue to push ourselves harder at the gym. While this mentality can prove to be an asset when first getting into shape, it can also later lead to problems that are the result of actually working out too much. It is important to let your body rest and heal if you want to continue to make progress, as overdoing it can lead to burnout, exhaustion, and even injury. Here are six telltale signs that you may be training too hard and too often.

Persistent Soreness

If your body is sore all of the time it may be because you are overtraining. Some soreness is to be expected after a tough workout of course, but those aches and pains should pass within a few hours, or at most a day or two. If you find that your body is sore all of the time it is probably because you are not giving it enough time to recover. This can lead to muscle fatigue that can eventually end up slowing you down, and might even prevent you from reaching your fitness goals.

Insomnia

Restless nights and an inability to sleep can often be the result of overtraining. A tough workout will stimulate the nervous system, and can lead to increased hormone production, both of which can have an impact on your ability to get a good night sleep. Your body may tell you that it is ready to rest, but that doesn’t mean you’ll actually get the deep sleep you need to recover and build muscle. This makes it difficult to continually maintain the energy levels necessary to get you through a workout too.

Nagging Injuries

Do you have nagging injuries that just never seem to go away? Have you had muscle pulls, foot pain, or a sore back that just don’t seem to want to heal? These injuries are often the result of working out too much, and the fact that they aren’t getting any better is probably because you aren’t giving your body the proper time it needs to recover. Worse yet, overtraining can lead to new injuries too, as your tired muscles struggle to keep up with the demands that you continually place on them.

Getting Sick More Often

Overtraining can put a strain on your immune system, which can in turn result in you getting sick more often. A weakened immune system doesn’t have the strength to fight off common ailments, such as the flu or even the common cold. This can also lead to persistent coughs, congestion, or even headaches, which might not be bad enough to leave you bedridden, but can lower your performance in just about every aspect of your life.

Lack of Energy or Motivation

If you find yourself running out of steam throughout the day, or lacking in motivation to go the gym at all, it could be because your body is telling you that it needs more time to recover. Overtraining can lead to a malaise that makes it very difficult to muster up any enthusiasm to exercise, potentially creating a plateau that could stall out your progress towards attaining your fitness goals.

You’re No Longer Seeing Positive Results

Many people end up overtraining because they feel that if they take too many days off they will put on weight or lose muscle mass. It turns out that overtraining can cause those things to happen too as the body struggles to maintain a healthy balance within itself. Working out too much can actually reduce the production of testosterone in both men and women, while also increasing the amount of cortisol that is created as well. This can actually result in the retention of fat and an increased resistance to insulin. In other words, you may end up struggling just to maintain your level of physical fitness, but you are also just as likely to lose muscle and gain fat too.

So what is the solution to combating overtraining? It may seem counter-intuitive, but by simply taking a day or two off each week, and scheduling a lighter workout day, you can avoid most of the problems listed above. Also, don’t be afraid to skip an extra day or two here and there just to give your body a break from the routine. In the long run, those missed days won’t have any measurable impact on your level of fitness, but they could do wonders for keeping you refreshed and motivated.

A few years ago, I heard of a new state-of-the art vibrating machine that was supposed to work miracles just by standing on it. One of my members had tried the machine and was trying to convince me I should get one for our gym, but he lost me at “vibrate”.

To be honest, I didn’t even investigate it. I always stick to the school of thought, “if it’s too good to be true, it probably is”. While this machine claimed to solve all your problems, and it supposedly had scientific studies to prove its effectiveness, I preferred to stick to old-school fitness – the kind that takes work and promises no shortcuts. But, could I have been wrong?

To my surprise, this crazy vibrating machinery is still making its way into gyms and being sold in stores. So, as part of my Fit or Flop challenge, I decided to do some investigating to learn more.

How It Works

The machine has a vibrating plate you stand, sit or even lie on. As the machine vibrates, the theory is your body reacts to the vibration, contracting and relaxing muscles multiple times per second. Apparently, you are suppose to actually feel as if you are exerting yourself, but I’m not too clear on what that looks like. I know when I exert myself in the gym, I’m out of breath and sweating like a pig. I can’t image standing on a vibrating plate would wear me out like a standard workout, but that’s their claim anyway.

There are several brands and variations of vibrating plate machines, but each profess their machine tones and sculpt muscles faster. Advocates say it is supposed to cut training time in half and work muscles you can’t “reach” during conventional training. Supposedly, just 15 minutes a day three times a week, may aid in weight loss, as well as provide many other benefits including increased flexibility, increased range of motion, increased joint mobility, decreased stress, increased recovery, increased healing from injuries and increased circulation.

Outside of the traditional world of fitness, some supporters say it helps increase strength, reduce back pain, improve balance and reduce bone loss, especially in rehabilitation cases. However, the FDA has not approved the device for medical use.

I did a little more research and found a few studies, but none that really impressed me. One interesting study had a test group perform various exercises using a vibration plate machine. The results were very positive across the board, but it was unclear if the results were positive because they were doing exercises or using the machine?

The study didn’t have a comparison group of people doing the same exercises without the machine so it was incomplete data in my opinion. Of course people are going to get great results exercising, but would they get the same results exercising on the floor?

As I sought out reliable sources like WebMD and science journals, it seemed I wasn’t the only one coming up empty-handed. Aside from increasing bone density, there seems to be no real solid evidence it is worth the $3,000 to $10,000 price tag.

Pros and Cons

So, when I still have questions about a fitness gadget, the next thing I do is look at the pros and cons. Not only has the FDA not given their stamp of approval, OSHA (Occupational & Safety Hazard Association) says vibration exposure can have harmful effects. Long-term exposure to vibration can also cause impaired vision, hyperventilation, nausea and some disorders such as Carpal Tunnel Syndrome. Experts also say it can be harmful if you are pregnant or have health issues.

Fit or Flop?

While I do believe there are people out there that really love their vibrating machines, I have to simply compare the vibrating system to traditional exercise – and when you put them side by side, traditional exercise has been proven to do all the things the vibrating systems claim.

Traditional exercise has been proven to accelerate weight loss, increase bone density, improve balance, increase circulation, increase range of motion, increase muscle strength, tone muscle, decrease stress and countless other physical benefits. So, why would anyone pay so much money fo something that still isn’t a sure thing? They’re lazy. Oops! Did I write that out loud?

The truth is, as long as we have people who aren’t willing to commit to regular exercise, there will always be people who will fork out serious dough on machines like the vibration plate in hopes of an effective shortcut. But, as far as I’m concerned, I give the vibrating plate a big fat shaky flop.

A spoonful of food won’t make or break your diet, but some spoonfuls are better than others. When I was losing weight, I learned a lot about portion control, taking advantage of foods that were good for weight loss so I could get the most nutrition for my calories. These one-spoonful hacks are some I used when I was losing 150 pounds. Seventeen years into weight maintenance, I’m still using them.
1. Lemon Juice
I love a little lemon juice in my water and drink lemon-flavored water all day long. A spoonful of lemon juice adds flavor, gives you some vitamin C, and is almost calorie free. If you love flavored water like I do but don’t want the calories in most juices, add a spoonful of lemon juice and save your calories for real food.
2. Dessert
A single spoonful of your favorite dessert is a great way to control your calories and still have a bite of something decadent. I often have a single spoonful of cake at a party or a small spoonful of ice cream after dinner. The first spoonful is often the best, and if I really savor the tastes and flavors, I can stop at one spoonful.
3. Honey
Honey is a natural sweetener that has antioxidants and important minerals. While its benefit as a weight loss superstar has not been documented conclusively, you can use honey as part of your diet. I use a spoonful of honey as a way to sweeten plain Greek yogurt, hot tea, or oatmeal. A tablespoon of honey has just 64 calories, which isn’t much at all.
4. Chia Seeds
The first time I bought chia seeds my whole family groaned. Instead of telling them that chia seeds are full of iron, omega-3 fatty acids, and potassium, I quietly added them to spaghetti sauces, salads, and soups. There are only 69 calories in a half ounce (about a spoonful), and the 5 grams of fiber help you stay full. And my family? They still don’t know I add chia seeds to many meals.
5. Dark Chocolate
I do love some good chocolate but know that too much is bad for weight loss and maintenance. I get my chocolate fix by limiting how much I eat. When I want something sweet, I have a tablespoon of dark chocolate chips or a piece of dark chocolate. Each satisfies my sweet tooth in just 70 calories and gives me a boost of antioxidants.
6. Cayenne Pepper
We like spicy foods around our house. I often make vegetarian chili, Spanish foods, and Mexican dishes. Cayenne pepper has dihydrocapsiate, which may help your body burn fat. The downside is that you have to eat several spoonfuls a day for it to really make a difference. The upside is that every little bit helps.
7. Nuts
Nuts are popular in my house, and I always make sure to have them on hand. For weight loss, the key to gaining the benefits of nuts is to use them sparingly, which is why a small spoonful is perfect. Nuts give you protein and healthy fats, both of which help you feel full. Remember, though, that a small spoonful of nuts has about 100 calories. So measure them before you eat, and stop at one spoonful.
8. Hemp Seeds
Hemp seeds are not always easy to find in the small town where I live, but I get around that by ordering them online. A tablespoon of hemp seeds has 4 grams of protein, 56 calories, and a healthy dose of omega-3 fatty acids. They also have fiber, which keeps you feeling full. I use them in smoothies, in granola bars, and sprinkled on cereal.
9.  Spice Mix
A spoonful of spice mix is not only great for boosting the flavor of your dishes, but it may help regulate your blood sugar. If you have ever felt the crash that comes after eating sweets, you know that keeping your blood sugar relatively steady helps you avoid overeating. A spice mix that I make at home has cumin, pepper, a dash of cinnamon, Italian seasoning, and garlic powder. I add it to lentils and couscous and sprinkle it on steamed vegetables.
10. Mustard Seeds
Little tiny mustard seeds always amaze me. How does a big tree grow from such a minuscule seed? When you eat mustard seeds, they slightly increase your metabolic rate because of their thermogenic properties. I like using mustard seeds in a low-calorie potato salad, in deviled eggs mixed with hummus, in homemade salad dressing, or as a spicy rub for chicken.

Everyone knows that Vitamin D comes from the sun, yet we’re all told not to be in the sun for prolonged periods of time. Vitamin D deficiency has risen over the past 10 years in all ages. So how on earth (literally) are we supposed to get enough Vitamin D without having a little fun in the sun? What really happens when we’re deficient in vitamin D?
For nearly five decades following its discovery, scientists believed vitamin D was primarily involved in regulating calcium absorption and maintaining good bone health. Within the last 40 years, however, researchers have learned that vitamin D is more like a hormone than a vitamin.  Scientists have been exploring the role of vitamin D in electrolyte metabolism, protein synthesis, immunity, and nerve and muscle functions.
Did you know that over 75 percent of Americans may be insufficient in Vitamin D?  In older individuals, vitamin D insufficiency has been linked to muscular weakness, poor balance, delayed reaction time, and a higher risk for falls and fractures. Low vitamin D levels can have a negative effect on young people and athletes too.
According to Dana Storlie-Ogan, a nutritionist at Central Washington University in Ellensburg, Washington, athletes who do not get enough vitamin D might find their performance lagging.  They may require longer recovery times, and they could be more prone to stress fractures and muscle injuries. Indoor Athletes are especially likely to develop vitamin D insufficiency.
I can remember living in Boston, feeling fatigued, my mind was foggy, and by the afternoon and I was totally useless.  This from the woman who walked several miles a day around the city, in the sun, to and from clients.  Imagine my surprise when my doctor told me I was deficient in vitamin D. Here I thought I was a little run down.  After just three days of adding a vitamin D supplement to my morning regimen, I was amazed at how much better I felt. I was full of energy, able to think clearly and take on the day.
The only way to know for sure if you’re vitamin D deficient is via blood testing. However, there are some signs and symptoms to be aware of as well. If any of the following apply to you, be sure get your vitamin D levels tested with your doctor.
You’re feeling fatigued or depressed:  Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure.  Think of the recent new “seasonal disorder” which is prone to those living in areas with long, grey-dreary seasons.
You’re overweight:  Vitamin D is a fat-soluble, hormone-like vitamin, which means body fat acts as a sink by collecting it. If you’re overweight or obese, you’re likely to need more vitamin D than a slimmer person.
Sweaty head:  A classic sign of vitamin D deficiency is a sweaty head. In fact, physicians used to ask new mothers about head sweating in their newborns for this very reason. Excessive sweating in newborns due to neuromuscular irritability is still described as a common, early symptom of vitamin D deficiency.
Intestinal troubles:  If you have a gastrointestinal condition that affects your ability to absorb fat, you may have lower absorption of fat-soluble vitamins like vitamin D as well. This can include stomach conditions like Crohn’s, celiac and non-celiac gluten sensitivity, and inflammatory bowel disease.
So what does this all mean? The average person needs between 3,000 to 5,000 IU of vitamin D every day. Physically active people require more vitamin D to achieve top performance in their sport.  Being out in the sun can help improve vitamin D levels however, it is important to be sure your levels are up to par with what your doctor says it right for you.

The obesity problem in America is not going away anytime soon. A recent report published in a 2015 issue of the “JAMA Internal Medicine” found for the first time that more Americans are obese than are overweight. That’s something to be concerned about.
I don’t know about you, but I think about obesity and weight loss a lot.
Not only do I write and speak on the subjects, I am also the primary person responsible for feeding my family healthy food. Like many of you, I have a vested interest in the topic and want my family to be as healthy as possible.
There are currently over 111,000 books on Amazon dealing with weight loss and 15,000 diet cookbooks. In addition to all the books written, there are thousands of research studies on the topic of obesity and weight. Because of this, you might assume that the reasons for obesity number in the thousands.
To the contrary, I believe there are three primary reasons for the obesity crisis. Of course each of the reasons is multi-layered, but these three lie at the core of the problem.
Fix them and the crisis will begin to fix itself.

1) Convenience Food

The increase in the consumption of convenience foods is one of the primary reasons for the obesity crisis. These foods include a variety of foods including:
Fast food
Boxed processed foods
Quick serve restaurant meals
Prepackaged frozen and refrigerated dinners
Snacks such as chips and pretzels
Candy
Frozen desserts
I was hooked on convenience foods. Not only did I like the way they tasted, I loved how easy they were to purchase and eat. I did not have to cut anything up, measure ingredients, or even set the table. I ate a lot of convenience food and I was rewarded with an extreme weight problem.
Convenience foods take away your choice of ingredients and calories. You can make chicken parmesan that contains fresh tomatoes and herbs, a small amount of cheese, boneless skinless chicken breasts, and homemade breading or you can purchase a boxed chicken parmesan meal that has over 15 ingredients, many of which you cannot pronounce.

2) Sedentary Lifestyle

Americans are a sedentary bunch, according to a Gallup poll. Only about 50 percent of Americans indicate they exercise at least three times a week for a mere 30 minutes.
Our increasing reliance and love of all things electronic definitely contributes to the lack of exercise and overall movement among Americans. And logic dictates the less you move during the day, the fewer calories you burn.
For example, the National Institutes of Health indicates a woman between the ages of 19 and 30 requires 1,800 calories if she is sedentary. A sedentary man the same age requires about 2,400 calories. The more active you are, the more calories you can have without gaining weight.
Think about it. If a woman eats a 350 calorie bagel with cream cheese for breakfast, a 500 calorie salad for lunch, two 300 calorie snacks, an 800 calorie dinner, and a 200 calorie bowl of ice cream during the day, she will have consumed 2,400 calories. If she does no exercise, she is eating about 600 calories a day more than she needs.
Over time, this excess calorie consumption combined with no exercise will cause weight gain. The solution to this problem is simple. Move more and eat within your calorie range to lose weight and then maintain it.
I exercise six days a week in some fashion. I swim, walk, or ride my bike. Mix up your exercise routine to avoid boredom and to challenge yourself physically.

3) Portion Sizes

The third reason for obesity is simply that we eat too much. Our portion sizes are off the charts.
Who needs a 2,400 calorie prime rib dinner like the one that Outback sells? Not me and probably not you either.
Portion sizes have increased during the past 40 years and so have American’s waistlines. When McDonald’s first opened they offered one size of fries. Now there are four sizes, including a large option with 510 calories.
Even the average plate and mug size has increased throughout the years, which contributes to the amount of food and drink you eat. Everything seems to have gotten bigger.
The fix is easy on the surface but harder to execute. It takes practice to know how many calories are in a pile of pasta or a burger. I recommend you weigh and measure your foods until you have a good grasp on how much you should be eating. Be particularly careful in restaurants and err on the side of caution when deciding how much of your entrée to finish and how much to take home.

No matter how often you work out and how well you eat your muscles just aren’t becoming pronounced. In fact, they almost seem to be…shrinking. How is that even possible? You quickly go over your head and okay, maybe you shouldn’t have eaten that extra slice of pizza and maybe going out for beers two nights in a row wasn’t ideal, but it could be way worse. However, shrinking muscles is actually more than just a vanity problem. Deteriorating muscles interfere with your daily activities, such as walking, running, or even picking your kids up. This horrifying reality is called sarcopenia and it causes muscle mass to slowly decrease with age. It can be as much as 1% each year after you hit 40.
There are certain things you do (or don’t) that will accelerate the process. But not to worry, there is hope! Here are five activities that are enhancing the wear and tear on your muscles and what you can do to avoid them.
Eating Right
Typically, morning foods are high in sugars and carbs, but these sugary bread stuffed items are really doing nothing for your mind and body. If anything, it’s giving you a quick energy boost that quickly plateaus leaving you sluggish and hungry. The main building block for muscles is protein, yet we usually leave that till the end of our day. Protein helps our muscles rebuild and if we’re eating protein at the end of the day then there’s really not a whole lot of time for it to take effect and work. Instead of pastries and cereal why not grab a cup of yogurt or make some fluffy scrambled eggs? Not only will you have more energy but your physique will start perking up as well.
However, don’t forget your veggies! Just because I said to increase your protein supply doesn’t mean that you need to go on a meat binge. If you do that then your body has a tendency to increase its acid production, which eats away at muscle as well. To even out your protein intake make sure that your fruits and veggies outweigh your meats and grains.
Lastly, and this is usually the hardest, cut back on the booze AFTER a workout. I know, it’s so relaxing and is a must after your marathon run. However, once booze hits our bloodstream it halts the production of new muscle. So, instead of heading for that free brew, try and stave off that urge for at least an hour. Then at least you’ll be able to reap some of the muscle repairing benefits.
Sleep Deprived
When your body finally powers off for the night it’s almost working harder than it does during your wakeful period. The majority of your recovery from a workout, or just regular wear and tear, occurs once you’ve entered your REM cycle. When you’re in various stages different hormones are released that promote muscle regrowth. Scientists just released that the appropriate amount of sleep for adults is a minimum of seven hours a night. So do your body a service and shut off your smart phone, close your book, and let your body do a mini workout of its own.
Work It
Lastly, the main way to build muscle is through weight training. If you don’t engage in some type of strength training to build muscle then there’s absolutely no way that you will ever get close to achieving the results you’re wanting. However, just because you’ve started lifting weights day in and day out doesn’t mean that you’re going to achieve the appropriate amount of muscle either…I know, there always seems to be a caveat! If you do the same weight workouts every day your body will plateau or it can take a turn for the worse and begin to regress, and that’s exactly what you’re trying to fight against.
Instead, you should begin doing a light weight for your first few strength training sessions. In doing this, you’re getting your body used to the motions that way you can utilize correct form and not injure yourself in the future. Once you feel comfortable amp up your weight and begin doing repetitions that reach up to 15x per set. Once this begins to feel less challenging that means you either need to bump up your repetitions, or, more than likely, increase the amount of weight. Also, it’s crucial that you’re engaging every part of your body. One day you could try strength training for your hips, while the next day it could specifically be for your calves.
It’s incredibly disturbing when you realize that your muscle is being replaced by skin and fat, but that’s why it’s important to be treating your body the right way. Also, make sure to check in with a physician because sometimes they can prescribe medication that assists in muscle regrowth as well. Whatever the case, don’t lose hope as there’s usually a solution if you just put in a little extra effort (Prevention)!

Have you ever heard the stories behind how supermodels undergo rigorous diet and fitness regimens to sculpt their bodies before a big shoot or show? Wow, what a regimen they go through.
First, to maintain those long and lean figures, supermodels actually make it a point to avoid certain workouts that aim to build bulk. A popular workout method that hit mainstream a few years back is the Pilates method. Rumor has it that Pilates is the secret to maintaining a lean-toned model figure and a supermodel staple in their work outs.
Hannah Ferguson, a Sports Illustrated model who is a regular Pilates devotee, says she loves her Pilates workouts because they tighten and tone her muscles. “This helps when modeling swimwear and lingerie, to keep my body parts where they are supposed to be.”
Victoria’s Secret model Lily Aldridge trains with Pilates to sculpt her body from head to toe. “It really changes the way my body feels,” she says. “And after I finish, it’s like I’ve had a massage.” In addition to making you feel incredible in and out of your clothes, Pilates truly can change your body.
If you haven’t tried or heard of Pilates, you are in for a treat! The originator, Joseph Pilates, described the guarantee benefits of his method: “In ten sessions you will feel a difference, in twenty session you will see a difference, and in thirty session you will have a new body.” Now that’s a guarantee you are sure to love!
Victoria’s Secret model Candice Swanepoel believes that every year she grows more into her body, her career, health, mind and inner spirit. She feels the responsibility as a woman to stay lean and in shape and admits, “It isn’t easy.”Swanepoel’s workout regimen includes Pilates, toning, yoga, cardio, and boxing; she loves to change things up. Swanepoel has said, “The most fun part is treating it like a project and seeing how far I can push myself in that time, seeing my body change and get stronger. The best part about training for a show is the amount of hard work, blood, sweat, and tears you put into something you always dreamed of doing.”
Supermodels are always singing the praise of the total body workout that the Pilates Method provides. Many combine Barre work, resistance bands, and yoga with their Pilates workouts for an added bonus.
Are you for the supermodel workout challenge? Their workout schedules are strict, with daily workouts that can be up to two hours, five to six days per week. Hmmm, we may have to schedule some vacation time from work! Then they combine their workouts with clean eating, plenty of hydration, and a good night’s sleep. I guess that means no more wine Wednesday or Taco Tuesday for us!
Wondering how often we should train to receive the Pilates guarantee of a new Pilates body in 30 sessions? Well, they say Pilates workouts should be scheduled two to three times per week. Ok, that is doable for us. If you really want to go full speed Pilates, you can take a class daily, mixing and matching Pilates mat and group equipment classes. I love the idea of mixing Pilates mat and equipment classes for a variety every day.
I think we are ready to train like a supermodel! Now all we have to do is check out a local Pilates studio or gym for their Pilates class schedule. Ready, set—it’s time for our Pilates body makeover!