Summertime Fitness Survival Guide
summer, grilling, calories
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Summer time means one thing...Barbecue time!
While outdoor cookouts are a great opportunity to relax and visit with friends and family did you know that the average barbecue meal exceeds 1500 calories? That's almost an entire day's worth of calories in one meal.
That can really added unwanted inches to your waist line over the course of the summer.
The good news is that barbecue season doesn't have to be fattening. In fact, with a few small changes to your barbecue menu you can turn summer into the perfect opportunity for weight loss.
So before you slather on the sun screen and fire up your grill, read the following tips to lighten up this summer.
On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, though they aren't the healthiest. Try the following:
1. Choose lean cuts of beef, pork or poultry
2. Marinade with low fat dressing
3. Make hamburgers with extra-lean ground beef
4. Take the skin off chicken before grilling
5. Replace beef patties with ground turkey patties
6. Grill up salmon or cod
7. Forego the meat and grill veggie burgers
Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with one thing - fat. Creamy coleslaw and potato salads can hold as much as 15 grams of fat per serving. Try the following:
1. Make veggie kabobs and grill them
2. Replace the mayo in your salads with low-fat mayo
3. Serve fresh salad with light vinaigrette
4. Try whole-grain macaroni for your pasta salad
5. Grill up corn on the cob
6. Put out a veggie tray with low fat dip
Drinks: Most people d... read entire entry
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on 6/26/2008
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4.9
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Another quick...But killer workout!
workouts, intensity
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Dumbbell/Med Ball Series
20 reps each for time!
Use a 5-10 pound dumbbell or medicine ball.
If you are looking for intensity a have little time for workouts try this on for size.
• Front Squat (weight in front, under chin)
• Chest Press
• Front Squat/Chest Press
• Step Touch (weight stays down, arms straight)
• Overhead Press
• Step touch/overhead press
• Alternating Lateral lunge (keep your chest up)
• Upright Row (lead with your elbows)
• Alt. Lateral Lunge/upright row
• Alt. Big Step (almost a lunge, just not as deep)
• Twist (Stay compact and don’t twist “big”)
• Alt. Big Step/twist
• Sumo Squat (legs out wider than normal squat, toes out a bit)
• Scoop (as if you are throwing the weight above you – put on the brakes)
• Sumo Squat/scoop
Heart rate + every major muscle group you can think of!
Enjoy!
Dave
www.homeofficeworkouts.com
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on 6/24/2008
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4.9
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Time Saving Workout
workout, weight loss, 10 minute workouts
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Another great time saving workout that will leave you feeling like you spent an hour and a half in the gym. I did this one after a crappy night sleep and on an empty stomach (only because it was “do it now or it’s not gonna happen”)
Complete this as a circuit for as many rounds as you can in 10 minutes.
1. Jump rope 100 reps
2. 10 push ups
3. 10 thrusters 30 lbs. dumbbells
*a thruster is in essence a front squat finishing with an overhead press - all one continuous movement.
Major 10 minute whole body workout with an emphasis on pushing. Heart rate through the roof and my shoulders were absolutely on fire - truth be told it took me 10:37 to complete 4 rounds.
10 minutes. Big burn. Win
Dave
www.homeofficeworkouts.com
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on 6/23/2008
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7.3
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Cancer and Obesity on the Rise
cancer, obesity, insulin, healthy diet, exercise
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We still think "not me". The excerpt below is from the Mayo Clinic and you may find the information interesting. If not. Please pass it on to someone who needs a kick in the pants to start living an active, meaningful life.
As Americans' collective waistline has continued to expand, so has the prevalence of obesity-related cancer.
According to the June issue of Mayo Clinic Health Letter, an estimated 14 percent of cancer deaths in older men and 20 percent in older women can be attributed to excess body fat. It's not fully understood why excess body fat increases the risk of cancer.
Theories include:
Insulin -- Obesity and inactivity generally lead to higher levels of insulin circulating in the blood. Excess insulin is believed to fuel the growth of cancer cells. In addition, it increases circulating levels of other hormones that likely play a role in cancer development and growth, such as estrogen.
Estrogen -- Adding to insulin's influence on estrogen levels, fat tissue also produces this hormone. Estrogen levels are 50 percent to 100 percent higher in postmenopausal women who are overweight versus those who are lean. It's believed that this alteration increases the risk of estrogen-sensitive cancers such as certain types of breast cancers.
Immune system -- Excess fat is thought to release proteins that may suppress the immune system and increase inflammation. Both may play a role in cancer development and progression.
Other risks of obesity -- Obesity-related problems such as acid reflux, high blood pressure, gallstones and fatty liver may damage tissues of the esophagus, kidney, gallbladder and liver, respectively. This may set the stage for cancer development.
Although there's evidence that gaining weight increases the risk of cancer, there has been almost no research that demonstrates whether losing weight will reduce that risk. Two major components of weight ... read entire entry
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on 6/18/2008
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3.6
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Tim Russert's Passing Part II
tim russert, lean, sexy, waist, heart attack
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Below is an excerpt from an email I received from a fellow fitness professional Scott Colby yesterday. This will make you think. Which, by the way, is the point.
"On Friday, one of the most influential
people in broadcast journalism, Tim
Russert, passed away.
He died of a heart attack at age 58.
I was just watching Larry King and he
was interviewing a couple of cardiovascular
experts asking them about Tim Russert's
heart attack.
Tim had gone in for a stress test in
late April, but this didn't reveal that
he had heart disease.
Larry King asked one of the doctor's
how else could Tim have known he was at
risk for heart disease.
And the doctor said, his waist circumference.
The size of your waist is a very valid
predictor of your risk of heart disease.
I'm always talking about getting your abs
as lean and sexy as possible so you'll
look good on the beach.
But the reality is a flat stomach can
help save your life!
Here is a quick calculation you can do
to see if you are at higher risk for
heart disease.
This came from one of the doctor's on
Larry King.
Take your height in inches.
Measure your waist at the level of your
belly button (not the size pants you wear),
using a tape measure.
If your waist size is more than half of
your height, then you may be at risk
for heart disease.
So for example, my height is 73 inches.
Half of my height is 36 1/2 inches.
If my waist size is 37 inches or more,
I would be at a higher risk of heart disease.
Try the calculation and see what you
come up with.
If your waist is too big, you probably
know what you need to be doing. : )
Have an amazing day... read entire entry
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on 6/17/2008
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1 |
9.1
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Just Start Already.
fear, fitness goals, articles
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Surprisingly, last week I was notified by the biggest article directory service on the net that that I had been upgraded to Expert Author Status.
My articles will be on their high traffic home page and they will also be sent to their exclusive RSS feed and to their proprietary email alert system which is a member service use by thousands upon thousands of people including the media outlets.
I am not telling you this to boast.
The truth is I used to hate writing. I had no writing skills and I had no confidence in my ability, or lack there of, to put any thoughts in text what so ever.
In the past when I had to write because of necessity, the first thing I would do is ask my wife Andrea to proof read it so she could basically tear it apart and start over. 9 times out of 10 when Andrea would show me the finished product very little of what I had written was left. I still think she is better at it than I am.
So what happened?
I had a goal. A dream if you will.
I have a strong desire to share my thoughts on fitness and life for that matter with the world. I want to contribute. I want to leave a mark. If just one person out of the many all over the world who read my posts and articles can benefit...I am a happy man.
With this desire - I started. I stayed consistent. I became better.
Many people have the fear of never reaching their weight loss or fitness goals so they never begin the journey. Who knows what will happen. If you never start - you will never know.
Start. Get better. Win.
Dave
www.homeofficeworkouts.com
PS. If you are wondering where to start...at www.homeofficeworkouts.com you will be set up for success with my 10 minute workouts, recipes, tips, audios and more.
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on 6/16/2008
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4.3
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Tim Russert Dies at 58
fitness, prevention, live longer, tim russert
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I was not going to write about this as it is so fresh, so unbelievable and so hard to take for many, many people.
But is it too important.
IF you don’t know who Tim Russert is and what he did…view this video.
http://www.youtube.com/watch?v=Z4C4liF8Eu0
No matter what side of the political aisle you may sit on there is no doubt you trusted and respected the journalism and professionalism Tim Russert brought to the table. He was, in my opinion and in the opinion of millions of others…the best.
Fitness sometimes gets a bad rap. It’s usually marketed as something superficial (you know, the
six pack abs, flat tummy, etc.). The fitness industry is filled with fads, gimmicks and infomercials
with absolute crap.
But fitness is MORE than that.
Preventing disease.
Having more energy.
Living a longer life.
Feeling good.
Quality of life
Unfortunately, PREVENTION doesn’t sell.
As I learned of the news today while listening to FM talk radio in Boston, I marveled at the show’s host as he could barely speak because he was so upset at the loss of a colleague and aquiantance as well as being reminded of his own mortality.
Would Tim Russert have lived longer if he exercised regulary and ate well? Who can really say?
I am willing to be his wife and son, who just graduated from college, wish they could find out.
I pray for Tim’s family and friends.
Dave
www.homeofficeworkouts.com
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on 6/13/2008
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6.6
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Weight Loss...It's All Relative
10 minute workouts, exercise, weight loss, intensity
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My 10 minute Whole Body Workouts are not easy. They are not supposed to be.
Comments I often get are “there is no way I can perform the exercises in those workouts” or “I will probably only be able to each exercise once in 10 minutes”.
Another terrific attribute to this system is RELATIVE INTENSITY.
Everyone, and I mean everyone is at a different ability level and fitness level.
Some are stronger.
Some have never exercised regularly.
Some don’t have much stamina.
Some feel like they need to lose weight before they can exercise.
Somedays we feel great…somedays not so much.
Etc.
It doesn’t matter. Why? Because every exercise can be modified to be more difficult or much easier.
The days you feel like a million bucks…you might get 4 or even five rounds done in 10 minutes.
The days you don’t you may only complete 3. You take what your body will give you.
Here’s a bit of advice that was given to me along time ago -
“Before you can be great at anything you first have to be good. Before you can be good you have to start!”
Can you do 4 exercises, 10 repetitions each, and then repeat that for 10 minutes at your personal best effort?
I bet you can.
Dave
www.homeofficeworkouts.com
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on 6/12/2008
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7
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If I only had the time...
obesity, workout, exercise, 10 minute workouts
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'I don't have time' is the reason that most people don't exercise. Well, they call it a 'reason' I like to call it what it really is - an excuse.
Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don't have time for. Before you know it one missed workout becomes two and soon you realize that you haven't put on your gym shorts for a month.
Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn't gained in one day…or even in one year. Neither was heart disease.
Question: Have you ever wondered if long workouts really deliver the best results?
The truth is that exercise doesn't have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.
In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.
Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn't take as much time as you think. Here's one example:
10 Minute Results-Driven Workout
Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 10 repetitions.
Dumbbell Lunge and C... read entire entry
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on 6/10/2008
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9.6
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It's an EPOC Battle
calories, fitness, workouts
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Did I forget to use spell check? Nope.
EPOC stands for Excess Post-Exercise Oxygen (Calories) Consumption.
In short this means you burn more Calories while you sitting there reading this. Also
know as "AFTERBURN", your body burns more for up to 48 hours with this type of training.
That's right - up to 2 full DAYS!
In the fitness industry the practitioners (like me) drive the direction of research
unlike many other industries where the brainiacs doing the research tell the
practitioners what works and what does not.
EPOC (Exercise Post Oxygen Consumption) is defined scientifically as the "recovery of
metabolic rate back to pre-exercise levels" and "can require several minutes for
light exercise and several hours for hard intervals."
The bottom line (pun intended) is we are creating havoc on our metabolism.
As Alwyn Cosgrove, a trainer I respect greatly, puts it - "Our goal is to work
every muscle group hard, frequently, and with an intensity that creates a
massive "metabolic disturbance" or "afterburn" that leaves the metabolism
elevated for several hours post-workout.
Ready to start?
Our workout of the month feature is design to maximize your time and effort while increasing
your EPOC as much as possible.
Be creative and choose a different workout everytime. Cycle them, do them randomly etc.
Your options are endless.
Let's get moving!
Dave
www.homeofficeworkouts.com
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on 6/9/2008
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6.3
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