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Running Apps to Try
Filed under: Fitness, Fit Running, Running
Whether you want to plot new running courses, track your progress, find a race near you or get some instant motivation, there's an app for that. In fact, there are hundreds of apps that promise to meet all your running wants and needs. I weeded through a fair amount of them to come up with a solid list of ones that, depending your needs, might be worth giving a spin.This list of apps to try is by no means exhaustive, but it's a good starting point. I'd also be interested to hear which apps you think enhance your running, and which ones aren't worth the time they take to download, so feel free to leave a comment at the end of this post.
RunKeeper
This handy app is probably my favorite out there. Using the GPS in your iPhone to track distance, time, pace and the path you took, RunKeeper makes a great alternative to some other pricier GPS watches, and you can still listen to music while tracking your activity. However, it does seem that doing both really drains the battery life. While this could simply be my phone, I noticed a fair amount of similar complaints in this app's reviews. It's worth noting that there are also some complaints about the accuracy of the GPS. The basic RunKeeper is free, but spring for the $9.99 "Pro" version to get audio updates on your pace.
Runmeter
What's so great about the Runmeter ($4.99), which uses the iPhone's GPS to track your running routes and stores your distance, pace and elevation, is that you can start and stop the stopwatch by using your earbud controls instead of trying to fuss with your iPhone. You also get voiceover announcements which tell you your distance and pace while you're running (and this feature comes at half the price of the RunKeeper Pro).
RaceYourWorld
This free app is all about personal bests. Mid-run it can offer up your current time and whether you're going faster or slower than previous runs. I like the idea of this app, but you have to look at the screen if you want to know how ahead -- or behind -- you are while you're still running. If you only care how you did at the end your run, then it works great. One promising feature of this app that isn't up and running yet, is its "global challenges," in which users can compete in a range of distances with people around the world. Stay tuned for that.
Fitnio
What I like most about Fitnio ($1.99), which is essentially a pared down version of RunKeeper that tracks distance, time and calories burned, is that is has an emergency button that will dial up a pre-programmed number.
Can Do 26.2
It's pretty easy to find info on the bigger marathons in the country, but the lesser known, more obscure ones can easily pass you by because they lack the big bucks to advertise. This app gives you a list of marathons by date and location, gives you a breakdown of registration fees and tells you whether it's a Boston Qualifier -- all for only 99 cents.
Run Coach
I don't think one training plan fits everyone, but if you're aiming to run a 5K, 10K, half marathon or marathon and need a place to start, this is a good option for you. At 99 cents, it offers a variety of plans and allows you track your progress.
iMapMyRun
If you're a fan of the Web site MapMyRun, like I am, you'll appreciate their free app designed to complement the site. The GPS maps your running routes and log your workouts and has a handy reminder about changing your shoes. If you don't use their Web site, don't bother with the app, since it's not great on its own.
What iPhone apps do you love or hate? Let us know in the comments.
Find out which running gear you don't need.
Fit Links: Oscar Style Tips; Johnny Weir Drama
Filed under: Celebs & Entertainment
Our friends at Lemondrop have the best women's lifestyle news on the Web. They're informed, irreverent and always funny. We'll bring you our favorites stories from them once a week.Your Star Crush Decoded
You watched the Oscars, but did you know that the celeb you're crushing on may reveal something about your personality? Read more...
Johnny Weir: Still in the Olympic Light
The Olympics are over, but that doesn't mean they aren't leaving drama in their wake. Some people are worried that Johnny Weir is making figure skating too gay. We don't get it. We love you Johnny -- gay, straight or wrapped in rhinestones. Read more...
Look Like a Red-Carpet Bound Star
Despite the blinding glamour on Oscar night, stars are just like us. Under all that Dior, their stylists have used adhesive, spanx and other tricks to keep them smooth, matte and put together. Want to steal those tips? Read more...
The One-Night Stand that Paid Off
When you're 39, you assume pregnancy will involve a trip to the fertility doctor. It wasn't smart, but one woman got her wish for a beautiful little boy after a one-night stand with a guy she met at a bar. Read more...
Twitter Tips: Which Cardio Machine Gets You the Results You Want?
Filed under: Fitness
Keep track of the latest in diet and fitness Twitter trends and opinions with this weekly post. Not only will AOL Health's Twitter alias Healthpop and That's_Fit ask fitness-related questions and share the best responses with you, we'll scour the Twittersphere for the latest buzz on everything from good eats to exercise routines gone bad.If you're a first time gym-goer, or even an avid fitness guru, deciding between the rows of cardio machines at the gym can be tough. But, whether you want to shed some pounds, maintain your weight or strengthen your muscles, these machines can help. We asked our fellow Tweeters which machines they turn to at the gym for a hardcore workout, to help you make a fit decision.
loveleejuliette@HealthPop - Octane Eliptical trainer, Stepper, and interval training on a treadmil. Powerful cardio workout and a great way to tone!
WeAreGoodkin@Thats_Fit My favorite is the elliptical because I able to do intervals really easily, but I switch from treadmill to bike to elliptical
tennislady68 I spent 1 hour riding a stationary bike. 836 calories burned. #LoseIt
MichieMcG After an hour on the treadmill, burned over 500 calories and also lost the urge to punch someone - result!!!
modernhippie87....ummm this morning I kicked ASS @ the gym! That Stair Master is so hard, but SO worth it :) Oh the joys of getting in shape!
Read any good Tweets? Give us a shout on Twitter and let us know all about it!
Recipe Rehab: Herb-Baked Fish
Filed under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements
When I was growing up, baked fish seemed to be synonymous with butter. My mother had an amazing recipe for butter herb-baked fish and this was the only way that she could disguise the fish enough to convince us to eat it. Now, it seems contradictory to have the good omega-3 fatty acids in fish tarnished by the saturated fat content of the butter -- and my mother definitely coated the fish in quite a bit of butter. The original recipe also called for a crust of low-fiber saltine crackers mixed with Parmesan cheese and seasonings, which was really my favorite part of the meal.
I will make a few swaps in this recipe in order to reduce the saturated fat content and pump up the fiber, but I won't mess with the Parmesan, herb seasoning mix, which adds so much flavor to the dish. Instead of coating the baking dish with butter, I will use a minimal amount of non-stick cooking spray and I will use a whole wheat cracker such as Wasa crispbreads instead of the saltine crackers. In order to encourage the cracker crust to stick to the fish, I will dip the fish in non-fat milk rather than coating them in butter. With the Parmesan seasoning mix intact this dish retains the flavors I love, but omits the high calorie butter and reduces the saturated fat by 85 percent.
Ingredients:
- 1 pound frozen sole or perch fillets, thawed and drained
- 1/2 cup non-fat milk
- 2/3 cup crushed whole wheat crackers
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon basil leaves
- 1/2 teaspoon oregano leaves
- 1/2 teaspoon garlic powder
Instructions:
1. Preheat oven to 350 degrees F. Spray a 2-quart casserole dish with non-stick cooking spray.
2. Combine crushed crackers, Parmesan cheese, and spices in a shallow dish. Stir to mix.
3. Pour milk into another shallow dish.
4. Dip the fish fillets first in the milk and then coat with the cracker crumb mixture. Arrange in baking dish and repeat for any additional fillets.
5. Bake for 15-20 minutes or until fish flakes easily with a fork.
Serves: 4
Nutritional Content (per serving): 240 calories, 6 g fat, 2 g saturated fat, 13 g carbohydrates, 2 g fiber, 32 g protein, 329 mg sodium
For another home-style fish recipe, try my Fish Chowder!
Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya belives you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!
Nicole Eggert Weighs In On "Celebrity Fit Club"
Filed under: Celebs & Entertainment, Interviews
Red bathing suits have a way of keeping actress Nicole Eggert in the spotlight. After tabloids starting attacking her weight gain, she headed to the beach -- in a red bikini that made her "Baywatch" one-piece look modest. "I was like, my being overweight is not my worst quality so how do we laugh at this?" said Eggert, who released a video on FunnyOrDie.com about her added pounds.The video is humorous, but relays her message: "I'm a real women and real women gain weight." She's equally open on VH1's Celebrity Fit Club, where she appears with other familiar faces like Kevin Federline, his ex Shar Jackson, as well as musicians Sebastian Bach and Bobby Brown. Here's what she told That's Fit about the experience.
That's Fit: Why did you decide to do Celebrity Fit Club?
Nicole Eggert: I was featured in some of the tabloid magazines as having gained weight and it was sort of an eye opening, horrid experience for me. When the offer came through I felt like: A -- It put a lot of pressure on me and, B -- It would get me out of the house and get me working. A lot of my weight gain was being depressed and being home.
TF: At 130 pounds and at 5 feet, 2 inches tall, you weren't "overweight." Why go on a weight-loss show?
NE: When you experience something like depression, you fall apart in a lot of ways. I threw myself in a therapist's chair and we worked on all the mental issues i had going on and really got my spirit back. I felt like the outside needed to match the inside. I didn't look in the mirror and feel great.
TF: So what would you say to a young girl who saw your video, or you on the show, and said, she looks good to me?
NE: I would say that they were right, and to maintain this Hollywood figure is really, really unrealistic. Is your heart healthy? Is your mind healthy? Do you feel good? That's it. Period. This skinny-minnie-waify look that has taken over is unrealistic.
TF: What do you tell your daughter about weight?
NE: Being a good or a bad person is something that takes a lot of work. But gaining or losing weight is something that is exterior. Hopefully I've been a good influence on her. She's watched me go from really, really thin to gaining weight and to now finding a happy medium.
TF: What was the actual program like?
NE: It really tested your heart more than anything. I expected to go and put on some boxing gloves and throw a bunch of punches and do 10 million jumping jacks and it was really about teamwork and doing actual Navy Seals training, which is nothing anyone in my age group needs to be doing!
TF: What are you doing now in terms of maintenance?
NE: I've actually hooked up with the Kardashian girls who are friends of mine, who introduced me to a thing called Quick Trim [to help lose the last five to seven pounds]. We're doing a boot-camp workout. I'm really trying to stay away from any carbs and any bread, and trying to do the protein, vegetable, and small, small portions. [My body] is still a work in progress. Right now I think I look like a healthy average slim women. I want get back ... to looking incredibly hot again and feeling incredibly hot again. I'm going to continue to use a trainer because I think it's great motivation and a great distraction in the middle of a hard workout. I believe in [therapy] forever and always have, always will. The day you don't think you need to work on yourself is the day you should work on yourself harder.
TF: Who did you click with on the show? Anyone that got on your nerves?
NE: I immediately clicked with Shar. We have a lot in common. I felt bad for her situation [getting surprised by Kevin Federline appearing on the show]. She was put in a very awkward position. Being single moms and doing it all on our own and being little petite girls we related very well to each other. I found Tanisha [Thomas] completely draining, although she is funny. And then you have people like Jay McCarroll who are in it to be manipulative and to play a game and their heart isn't there, their agenda is there. I guess that's their introduction to TV, is being on reality. [Editor's note: Thomas was on Oxygen's Bad Girls Club and Jay McCarroll starred on Bravo's Project Runway.] They know that game and they play that game very, very well.
TF: How do you think weight is blown out of proportion?
NE: It's so sad that I've worked so hard to be a good person and yet that's all that is being recognized now. I lost my dad. We had this really long battle with cancer and then I was being tested for cancer. It was a horrible thing our family went through for over a year. At the end of the day, if all I did was gain a little weight out of it, I came out of it pretty shiny.
Eggert and the Kardashians are touting Quick Trim, but is it a healthy way to lose weight?
Antioxidant-Rich Meals: This Week on AOL Health
Filed under: Nutrition & Supplements
At AOL Health and That's Fit we talk a lot about antioxidant-rich superfoods and how beneficial they are for the body. From reducing the risk of heart disease and cancer to giving you shiny hair and clear skin, the list of positive effects superfoods have on the body goes on and on.So why aren't more people able to incorporate them into their diet? Simple. It's not so easy to get your daily five to nine servings, no matter how delicious or nutritious they may be. That's why AOL Health enlisted Constance Brown-Riggs, author of "The African American Guide to Living Well With Diabetes," to create simple breakfast, lunch and dinner recipes that include a healthful yet hefty dose of antioxidants to help you reach your daily count.
From simple mango smoothies, chock full of beta carotene and vitamins C and E, to dinner-friendly cornmeal crusted catfish that's rich in selenium and vitamins A, E and C, you'll be able to find a meal that works for you.
For more of these delicious, antioxidant-rich meals, check out AOL Health.
Spring's right around the corner, which means strawberry season will be in full-swing before you know it. That's Fit has some great suggestions on how to incorporate this sweet superfood into your daily diet.
Howard Stern Attacks "Precious" Star's Weight
Filed under: Celebs & Entertainment
That's Fit writer Pooja Mottl weighs in on Howard Sterns recent comments regarding actress Gabourey Sibide's weight.Howard Stern was blazingly cruel in his recent tirade against "Precious" star and Oscar nominee Gabourey Sidibe. "There's the most enormous, fat black chick I've ever seen," said Stern. "She is enormous. Everyone's pretending she's a part of show business and she's never going to be in another movie."
Sidibe is, without a doubt, a wildly gifted talent. And to anyone who saw her working it on the red carpet Sunday night, clearly comfortable in her own skin. But in calling Gabourey out on her size -- however scathing -- Stern may have actually done something positive.
The young actress is clearly carrying an unhealthy amount of weight, and by making her the target of his tirade, Stern opened up the floodgates to a subject that desperately needs to be addressed more openly in America. We can no longer afford to be politically correct or afraid of hurt feelings when it comes to talking about obesity. Our country is in the midst of a grave obesity epidemic that is compromising our lives. Americans are fatter than ever, with approximately 127 million overweight and 69 million obese adults in the country. Being obese raises the risk of cancer (with over 75 percent of cases reported to be directly attributed to obesity), cardiovascular disease, heart disorders, stroke, infertility and hypertension.
The fat crisis isn't only hurting us physically, it's hurting us financially. Obesity related health care is costing us $117 billion each year.
Stern made a point during his critique of Sibide when he said, "You just want to say to her, listen, honey, now that you've got a little money in the bank go get yourself thin, because you're going to die in three years." Stern is implying that money buys good health, since people who have the means to purchase more nutritious and fresh food, educate themselves on fitness, nutrition and health, and have safe places to exercise, will undoubtedly find it easier to combat overweight and obesity. But these options are not available to every American. Where Stern is wrong, however, is that she shouldn't feel the need to buy herself a thin frame. Sibide, along with millions of men and women, needs to get back years of her life that are being robbed by obesity.
Researchers have been studying overweight and obesity as it relates to factors such as education, income level, location and ethnicity, and have found all of these factors weigh on an individuals risk for obesity.
And while economic and genetic factors do play a role, at the end of the day it's individual lifestyle choices that have the biggest impact on the scale. Making a concerted effort to eat healthier, whole foods, prioritizing exercise and incorporating cooking in your daily life are imperative. After all, only you have control over what and how much goes in your mouth and how often you want your body to be active each day. Often obese individuals have other factors at play, including hormone imbalances and sometimes depression, but by understanding the underlying factors and addressing them, most people can gain their health back even with limited means.
Even though Howard Stern was by no means thoughtful or kind when he spoke of Sidibe, she is indeed dangerously overweight. Stern's radio show might not have been the polite venue to bring up such a sensitive topic, but we can only hope that those close to her are also concerned about her health and have spoken out in a more private setting.
Now that Stern's cruel comments have hit the airwaves, we will have to wait and see if she will embrace her stardom as a chance to get her weight in check. I'm also hoping that with her new found fame, she can also address some of these complex issues surrounding why so many people and minorities in particular are battling overweight and obesity and perhaps become a role model for much needed change in America today.
As rude and insensitive as it is to point out someone's weight in public, many That's Fit Success Stories say that comments about their weight was the turning point to get healthy.
Fit Follow: Light Beers, Moisturizers and More
Filed under: Diet & Weight Loss, Fitness
WomensHealthMag Planning on downing a few pints on St. Patty's day? Stick to these light brews & save yourself the cals: http://bit.ly/2t6V0jReal_Simple To diminish age spots, pick moisturizers that contain soy which helps fade excess pigment. #simpletip
EatWhatYouLove 86% of Health readers wait until alone to eat their favorite indulgent foods. What Do You Eat When Nobody's Watching http://bit.ly/9opNsv
runnersworld For an activity with such a reputation as a stress-buster, running can induce a lot of stress all its own http://bit.ly/atHLLv
Overwhelmed by all of the "Follow Friday" recommendations on Twitter? Each week AOL Health's Twitter alias Healthpop and That's_Fit search the Twittersphere for the greatest diet and fitness Twitterers, and each week, we'll highlight the best-of their best tweets (no Twits here). Got any great advice for our Fit Follow Friday post? Give us a shout on Twitter and let us know all about it!
Fit Links: Counter-Office Moves, Wedding Dress Workout and More
Filed under: Diet & Weight Loss
There are hundreds of wonderful sites on healthy living to be seen all over the blogosphere. Here at Fit Links, we'll introduce you to some that have caught our eye. Want to undo some of the damage of sitting at a desk all day? That's Fit Canada offers some exercise tips to counteract your sedentary job.Lost weight? FitSugar offers some tried and tested advice on how to maintain your ideal figure.
Getting hitched? Shape offers a wedding dress workout perfectly tailored for brides-to-be.
If you're trying to shed a few extra pounds, here are some easy, no-diet-required weight loss tips courtesy of US News.
What's the rush? Health.com explains how eating slowly can make a big impact on your waistline.
Read any good Tweets? Give us a shout on Twitter and let us know all about it!
Panera Bread: Calories on Menus Everywhere
Filed under: Diet & Weight Loss, Nutrition & Supplements
Do you know how many calories are in your soup, salad or sandwich? If you are a fan of Panera, you will definitely know starting in April, whether you want to or not.The popular bakery will become the first national chain to voluntarily post calorie information on all company-owned Panera Bread and Saint Louis Bread Co. menu boards.
"We are pleased to be the first national concept to provide this level of transparency to customers," Scott Davis, Panera's chief concept officer, said in a press release. "It comes from our commitment to providing nutrition information and wholesome foods our customers can trust."
Though the move is quite bold, it is not the first of its kind. In July 2008, in an effort to combat the obesity epidemic, New York became the first U.S. city to require fast food restaurants with at least 15 stores to prominently post calorie counts on menu boards. Other major cities have followed, and the results have been promising.
"There is no downside to learning about what is in your food," said Bonnie Taub-Dix, dietitian and spokesperson for the American Dietetic Association. "Labels can be very overwhelming, but when the mandatory nutrition labeling went into effect, it was a wake-up call for people who didn't realize that their light, quick breakfast muffin was 600 calories. Any company that is willing to be forthcoming with food labeling is to be commended. They're going to be honest about what is in your food."
According to a January study in the American Journal of Public Health, restaurant menus that included calorie information encourage customers to make better choices when dining out.
As the menus have been introduced throughout the country, customers have had a favorable response, choosing options that allow them more freedom to customize their meals.
But although the evidence is strong, there is still some debate whether menu labeling works if it isn't accompanied by a broader public awareness campaign. One study found that in low-income neighborhoods, menu labeling didn't seem to encourage people to make healthier choices.
Now that companies are labeling their food, only one question remains: Are misleading nutrition labels actually making you fat?
Let us know what you think about Panera's move! Would you like to see more calorie information on all menus, or do you find that ignorance is bliss when it comes to dining at chain restaurants?
Can You Taste Fat in Your Food?
Filed under: Diet & Weight Loss
The difference between skinny people and fat people may have something to do with how we taste food. More specifically, it's believed that slim people are more adept at tasting the amount of fat in their foods, while overweight and obese people may have become desensitized to the taste of fat, according to a study from Australia's Deakin University.Researcher Russell Keast led the investigation, recently published in the British Journal of Nutrition, on oral sensitivity and its relation to weight. To do this, he tested 50 people on their ability to determine whether liquids contained fat or not using only their taste buds. What he discovered was that the sensitivity to fat for each participant seemed to be linked to their weight, and the higher the BMI, the less acutely they tasted fat. He also noticed that slimmer people consumed less of the products they were given when fat concentrations were high.
Our mouths are already able to detect five different tastes -- sweet, salt, sour, bitter and umami (also known as meatiness). Now, Keast believe there's a sixth sense when it comes to our taste buds: The ability to taste fat, which he believes makes all the difference when it comes to the size of our waistlines.
So what leads some people to have more sensitive fat-tasting skills than others? "With fats being easily accessible and commonly consumed in diets today, this suggests that our taste system may become desensitized to the taste of fat over time, leaving some people more susceptible to overeating fatty foods," Keast said in a press release.
But could there be some sort of biological or even psychological reason for the inability to taste fats? "[We are] investigating the genetic versus environmental determinants of fat taste," he told That's Fit. "We do not currently know the answer. We do not know the mechanism at this stage, but we are currently studying it." Still, he admitted, "yes, fat does taste good and is generally appetitive," so wouldn't people who could taste fat then be prone to overeating as well? It seems that the theoretical desensitization to fatty foods is only part of the equation here.
What is sure is that the researchers believe that figuring out the mechanics of our fat tasting abilities could lead to a big impact on the obesity epidemic. "We believe [this] will lead to ways of helping people lower their fat intakes and aid development of new low fat foods and diets," Keast said.
Love the taste of fatty foods? You can cut the fat and keep the flavor with Recipe Rehab tips from Tanya Zuckerbrot.
How Can I Get Rid of "Armpit Fat" in a Strapless Dress?
Filed under: Fitness, Your Personal Trainer: Joe Dowdell
I'm the Maid of Honor in my best friend's wedding and the dresses she picked out are strapless. I feel uncomfortable in strapless dresses because they give me a bulge by my armpit. I have been weight training and doing cardio religiously for years now, but have never been able to get rid of this "armpit fat." How can I tone that up? -- Stephanie, Parma, OHYour problem is not uncommon with many women. First, let me just discuss the exercise portion of the equation and then we can go into what could be the underlying problem. Let's start with the resistance training aspect of your program. For your objective of decreasing body fat and maintaining/increasing lean muscle mass, metabolic resistance training circuits are probably your best solution. A sample metabolic workout would be as follows:
Perform the following workout three times per week on non-consecutive days for four weeks. In addition, the exercises should be performed in a circuit (i.e. one exercise after another until all exercises are completed in the circuit; then you will rest for two minutes and repeat the circuit two or three more times).
1) Split Squat: 3 sets, 8-10 reps/side; 15 seconds rest
2) Flat Dumbbell Bench Press: 3 sets, 8-10 reps; 15 seconds rest
3) Dumbell Straight Leg Deadlift: 3 sets, 8-10 reps; 15 seconds rest
4) One Arm Dumbbell Rows: 3 sets, 8-10 reps/side; 15 seconds rest
5) Jumping Jacks: 3 sets, 30 seconds; 15 seconds rest
6) Swiss Ball Rollout: 3 sets, 10-12 reps; 120 seconds rest
On the days in between your strength training workouts, you can perform interval training (up to three times per week) on the stationary bike -- or if you have access to running outside that would be even better. Warm up for three to five minutes of either light cycling, if using the bike, or brisk walking/light jogging if you're running outside. After the warm up, perform your first 60-second work interval (at an RPE of 7.5-8.5) and then use a 120-second recovery interval (at an RPE of 3.5-4.5). Repeat this process five more times for week 1.
Each week, you will add an additional interval to your workout so that by week 4, you will be performing eight intervals per workout. After the last interval is completed in each workout, take three to five minutes to cool down (same process as the warm up).
As for the underlying issues that may be affecting your ability to lose that armpit body fat, imbalances in our hormones can cause us to lay down body fat in certain areas -- belly fat, for example, is largely due to disturbances in cortisol and insulin levels. Flab on the back of the triceps and that bubble above your strapless dress can indicate low testosterone. Testosterone is one of the main "lean hormones" for both men and women -- and it's often overlooked in women.
Females already have much lower testosterone levels than men, but many women can be low even for their sex due to stress and a few very common mistakes: Inadequate protein intake, not lifting heavy enough weights, not training intensely enough (i.e. doing longer distance, moderate intensity cardio vs. burst/sprint type cardio), not getting enough sleep and increasing their estrogen exposure through hormone-laden meat and dairy, plastic water bottles, medications like birth control pills and even cosmetic ingredients such as parabens (common preservatives).
Not sure what weights to use when working out? Find out whether you should pick up light or heavy dumbbells.
For more information on how to implement and overall lifestyle strategy to effectively lose body fat, feel free to check out my upcoming book, along with Brooke Kalanick, naturopathic doctor and fat loss specialist, entitled Ultimate You.
Daily Stretching: When Work Is a Workout
Filed under: The Good, The Fat and The Hungry, Fitness, Motivation
In a past work life many moons ago, I sat at a desk all day. I stared into the face of a monitor and only moved from that spot when I wanted or needed to. I was pretty much sedentary during the day, but worked out regularly to compensate. Running and lifting weights gave me extra energy that I did not miss until I stopped doing it. Looking back, I had it pretty good.
Fast forward to my current work life as a real estate broker in New York City, where I am up and down six-story walk-up buildings all day in addition to beating the streets akin to the postman -- in rain, sleet or snow -- and needless to say, I am exhausted.
Finding the time to exercise regularly has been near impossible. When my phone rings, I have to go. In a business where you eat what you kill, willingness to go is an absolute must. However, without exercising I don't really have the energy I need to keep going at this speed. What I have done is form some semblance of compromise by committing to daily stretching. I know that stretching does not burn a massive amount of calories but it does keep me from feeling stiff. After hours of walking and stair climbing my calves and lower back were beginning to hurt.
Traditionally I have been taught to stretch before working out but never considered working an actual workout. I am aware of the benefits of stretching and the fact that it increases flexibility but had not considered the benefits outside the gym. Now that my work is so physically demanding I can not only see but also feel the benefits. Doing it daily has diminished the tightness in my calves and has alleviated all back pain. Not only has stretching increased my flexibility but the deep breathing also relieves stress. I feel better and am keeping up with the rat race at its impossible pace.
By no means is stretching meant to replace my exercise routine. Once I am on firm footing with my schedule it will once again be in addition to. However, right now doing something is better than nothing. The fact that I still am not at 100 percent is motivation to get back to an exercise routine that will help bolster my energy. I'm looking forward to a time not far away when all my running around will simply be for my pleasure.
While stretching may not replace a workout routine, find out how mastering the stairs can!
Don't Forget to Enter Our Winsor Slimming Pilates Giveaway!
Filed under: Fitness
We love our That's Fit readers, and this week, we're showing it by giving away the Mari Winsor Slimming Pilates system!This system leaves you no choice but to slim down and get fit -- four DVDs along with the handy Accelerator will give you a home gym at a great price. Or for free, if you win!
Hoping to be this week's winner? The time to act is now -- head over to the original giveaway post and leave a comment to enter. But act quickly. The giveaway ends Friday at 5 p.m. ET!
The Biggest Loser: Work Week Two-A-Days
Filed under: Celebs & Entertainment, Biggest Loser
Full-time weight loss was slashed to a part-time position on Week 8 at "The Biggest Loser." Adding a dose of reality, work week surprised Blue and Black teams with an eight-hour job, a bus commute and restricted gym hours. Push-ups weren't allowed in the bus aisle, but two-a-day workouts after a long day at the office burned off pounds. In a pep talk to America, contestants revealed how to get yourself to the gym before and after that exhausting day at the office.It Can Be Done. Among other concerns, critics complain this show doesn't speak to the average working American. No one can lose weight that rapidly with a full-time job and modern-day pressures. That theory received a serious challenge this week as contestants had a nine-to-five volunteering job at the LA Regional Food Bank for a week. They packed their lunch and fit in the sweat before and after at the ranch gym that opened at 6:00 am and closed by 7:30 pm.
Find Your Jumpstart. In an emotionally honest moment, Steve, the Food Bank Inventory Clerk, met with contestants and shared his frustrating battle with obesity. At one point he found his weight reached a defeating point of no return -- he feels stuck in obesity. But contestants have shown you can turn back those pounds. They encouraged Steve to get up and walk around the block every morning, then as his stamina increases, go two blocks. Instead of the movies, go to a park. Those little changes can ignite your weight loss story. Find those sparks and begin today.
33,000-Pound Pull. In the tradition of Nascar Tara's historic winning pull, Blue team hauled a 33,000-pound semi faster than Black to score enough extra time to load up their semi with plastic crates, then stack them to spell out the winning puzzle phrase -- groceries for one year. Possibly the second best prize to winning immunity.
Gym Imagination. For added motivation, Sam imagined himself a lion in the gym, donned boxing gloves and made Jillian his prey. O'Neal never imagined he'd complete an entire hour on the treadmill at a decent speed and an incline, but he did. Start visualizing the gym work ethic and body you want, then find a training partner or hire a trainer to help you direct your energies. As work week revealed, short, intense workouts and healthy eating can deliver sizable weight loss.
Parental Responsibility. O'Neal used to be extremely fit. He was even strict with his sons when it came to soda and sweets. But for some reason, he never parented his daughter and teammate on the show, Sunshine, with the same principles. With significantly less restrictions, O'Neal joined Sunshine in overeating and didn't notice the damage until they were both seriously obese. If you're a parent, are you setting equal nutrition and fitness standards for your children? Don't feel O'Neal's regret -- be consistent.
Don't Miss Trainer Gems
"Combine strength training with your cardio workout," said Jillian. Muscle burns more energy than resting body fat, so focus on adding lean muscle to up your calorie burn. four more ways to major muscles.
Work week did not slow down Blue's weight loss as Koli and Lance's double-digit drop catapulted the team to a 2.71 percent overall weight loss. Most telling, this was better than the team's previous week's weight loss without a full-time job. Black lost slightly less than last week, but losing 32 team pounds put them well over a 2 percent combined weight loss. Looks like a youth alliance on Black sent Cheryl packing, minus the disappointment and drama typical of a diminishing cast. Cheryl's big voice is motivating her at-home workouts and she's lost another 23 pounds. "My life's not going to be cut short because of my health and because of my weight," said Cheryl. Her road to the finale includes a 5K, then 135 pounds on the scale. She's got a shot at the $100,000 at-home prize.
Blue's big men appear unstoppable, let's see if producers shake up their advantage. See you next week.
It's not just Biggest Loser couples losing weight, this mother and daughter lost 100 pounds together.
Best and Worst Restaurant Salads
Filed under: Diet & Weight Loss
When given the choice at your favorite restaurant, a salad may seem like the best selection for your health and waistline. But unless it is made with fresh, dark greens and free from artery-clogging cheese or dressing, the decision may not be so simple.ShopSmart, the best-buys magazine from the publisher of Consumer Reports, recently put 20 chicken-based salads from eight popular restaurants to the test and revealed the nine healthiest salads to order when dining out:
1. Panera Bread's BBQ Chopped Chicken Salad, with mild BBQ sauce, no dressing (350 calories)
2. On the Border's Citrus Chipotle Chicken Salad, with Mango Citrus Vinaigrette (290 calories)
3. Panera Bread's Asian Sesame Chicken Salad, with crispy wonton strips and almonds, no dressing (320 calories)
4. Panera Bread's Fuji Apple Chicken Salad, with pecans, no dressing (370 calories)
5. Wendy's Chicken Caesar Salad with Grilled Chicken Fillet, with home-style garlic croutons, no dressing (240 calories)
6. Olive Garden's Grilled Chicken Caesar Salad, without Caesar dressing (430 calories)
7. McDonald's Premium Southwest Salad with Grilled Chicken, without Creamy Southwest dressing (320 calories)
8. Burger King's Tendergril Chicken Garden Salad, without ranch dressing (270 calories)
9. Sonic's Santa Fe Grilled Chicken Salad, without ranch dressing (312 calories)
Do you notice a trend in the top-rated salads? Most of the calorie counts are given without the dressings, which are often extremely calorie-laden. It doesn't mean you have to go without the rich flavor of dressing all together -- simply ask for the dressing on the side and go easy when you drizzle it on, or ask for oil and vinegar and go light on the oil.
Shocking Salad Alert! ShopSmart warns also salad lovers in their April issue to beware of the two worst salads they found: Chili's Grilled BBQ Chicken Salad and Chilli's Quesadilla Explosion Salad. With barbecue sauce and ranch dressing, the Grilled BBQ Chicken Salad packs in 1,060 calories -- nearly half of your allotted calories for the day. And the Quesadilla Explosion Salad? Even worse with a whopping 1,400 calories!
Even if you're not eating nearly a day's worth of calories with your restaurant salad, there's nothing better than getting creative with your salad bowl home. ShopSmart suggests using a good quality oil for homemade dressings and mixing in fresh fruit juice.
You can also swap out mayo for pureed avocados or low-fat yogurt. Think outside the bowl, too. A dollop of spicy mustard or chili can add a brand new flavor -- no dressing needed. You can also add in whole grains like brown rice or chunks of lean meat, canned tuna or beans for a heartier salad that feels more like a meal.
Want other ways to health-up your salad? Take a look at these tips!
Wine Doesn't Make You Fat
Filed under: Diet & Weight Loss
If you love a glass of wine (or two) but lament the empty calories you're taking in, fear not according to a new study.Recent research published in the March 8 issue of Archives of Internal Medicine shows that women who drink regularly are less likely than non-drinking women to become obese -- 30 percent less likely, in fact. Red wine drinkers were the slimmest of the bunch, followed by white wine drinkers -- and even those who drank beer and liquor on a regular basis were in better shape then the non-drinkers, literally.
To figure this out, Dr. Lu Wang and colleagues of the Brigham & Women's Hospital in Boston studied nearly 20,000 middle-aged women for over 13 years. All of them started in this study with a healthy BMI, and many of them gained weight as time went on. But surprisingly, it was the non-drinkers who gained the most weight. But they're not entirely sure why this is. "Further investigations are warranted to elucidate the role of alcohol intake and alcohol metabolism in energy balance and to identify behavioral, physiological and genetic factors that may modify the alcohol effects," they wrote in the study.
This goes directly against what weight loss experts have been telling us for years -- that alcohol (or rather its empty calories) pack on the pounds. Make no mistake, booze has calories and lots of them. A large glass of wine can have up to 150 calories, and that can really add up over time. Still, the findings suggest that drinking in moderation may be part of the puzzle to keep our weight in check. It wouldn't be the first big health advantage for red wine -- previous studies have shown it to reduce the risk of heart attacks.
But moderation is the key word here. While the study may promote the idea that a few drinks won't make you fat, you should still be careful to not overdo it -- only small amounts are recommended, and keep in mind that although wine may help you maintain your weight, it probably won't help you lose it. "Middle-age and older women who have normal body weight initially and consume light-to-moderate amounts of alcohol could maintain their drinking habits without gaining more weight," Dr. Wang told Health Day reporters.
So just what is light-to-moderate drinking? That works out to one or two drinks a day, maximum. And no, you can save all of those for Saturday night. While light drinking may help keep you slim, other research has found that binge drinking definitely pads your waistline.
Fit or Fiction: Intense Workouts For Faster Weight-Loss Results
Filed under: Fitness, Fit or Fiction
I read recently that doing really intense workouts can drastically cut down the amount of time I need to exercise. Is that true? -- Janet Borden, N.J.
In a recent, highly publicized interview, an exercise scientist from Norwegian University of Science and Technology claimed that high intensity exercise is twice as effective as normal exercise. When compared to people on a regular exercise routine, like hopping on a treadmill and walking at a moderate pace for 45 minutes, he said, those doing interval training can double their endurance, improve their speed by at least 5 percent and up their oxygen use and strength by more than 10 percent.
There are a stack of studies to support this point of view. In 2009, University of Copenhagen researchers found that runners who reduced the amount of running they did by 25 percent and substituted three to four runs a week with sprint workouts improved their 10K race times by an average of a minute and in one case, by over two minutes.
Another study done at McMaster University in Canada found that a few short bursts of high intensity activity interspersed with rest periods (the definition of interval training) can produce the same results as slow and steady endurance training. And according to the Norwegian investigators, even heart patients and the elderly show better oxygen use and fitness after doing interval training.
If you're always short on time for exercising, you should definitely consider substituting one to three longer workouts a week with shorter, high intensity sprint-type workouts. Or, if you're looking to push past a fitness or weight loss plateau, I have long been a proponent of adding in some high intensity work into your routine. Some studies show interval training is more effective for fat and weight loss, despite the fact that the primary fuel burned during this type of exercise is carbohydrate. This could be because metabolism stays revved up for several hours after an especially heart pounding workout session.
However, if you're just starting out, very overweight or have some type of medical condition (such as injury-prone joints), I recommend easing into this type of training -- and certainly get clearance from a physician before you dig out your stop watch and head for the track.
If you're new to interval training, try a 1:3 sprint/rest pattern. On the treadmill, for instance, warm up for at least 10 minutes. Then alternate one minute of running at a speedy pace with a jog or walk for three minutes at an easy pace. Repeat the cycle three to five times, gradually increasing the number of interval cycles as you become more fit. Don't forget a five minute cool down post-workout. Another way to make intervals tougher is to take less rest in between. For instance, as you get in better shape, you might sprint for three minutes and jog for two minutes. You can also lengthen the sprint periods -- but if you take them much beyond five minutes, you probably aren't challenging yourself enough to get the results you're looking for.
High intensity means pushing yourself to a point where you can barely speak, your heart is thumping in your chest and you are soaked, if not dripping, with sweat. On a scale of one to 10, with 10 being the hardest you can work, you want to aim for an effort between seven and nine. On the heart rate monitor, you should be at 70-90 percent of your max heart rate. (Check out these articles for the correct exercise intensity or max heart rate.)
Those who don't tolerate high impact very well can do their interval training on a bike, in the pool, on an elliptical trainer or try any other type of workout they find to be the most joint-friendly. Start with one interval workout a week to give your body time to reboot between workouts. When your body has adjusted to that, gradually increase up to four high intensity sessions a week.
I myself do at least two interval type workouts a week; I either sprint, do a killer class, some circuit training, jump rope or spin hard on the elliptical trainer. I sometimes use a heart rate monitor and sometimes I go by how I feel.
What about you? I'd love to know if you've had good -- or bad -- results from sprinkling intervals into your routine, especially if it has helped you lose weight. Post it here or tweet me @lizzyfit.
Fit Philanthropy: Climbing for Congo
Filed under: Fitness, Motivation
Less than three years ago, Georgina Miranda couldn't even run a mile. Today, she is climbing not just one, but seven of the highest peaks in the world, including Mt. Everest, in support of the women and children in the Congo.
As a child, the Californian always dreamed of visiting the seven continents -- she never dreamed she would be climbing them. That is, until she was flipping through "Glamour" magazine one day in search of a new hairstyle. It was then that she came across an article about the plight of the women and children in the Congo and Uganda. "I was embarrassed that I didn't know anything about the horrific treatment that these people endured," said Miranda. "The fact that three out of every four women and girls are raped and sexually abused -- some as young as 11 months and as old as 75 -- is just unthinkable, yet it continues to happen over there every day. I knew I had to do something to help."
Having already done some indoor rock climbing and hiking of California's peaks, Miranda had the vision to use her passion for mountain climbing as a way to get involved. She contacted the International Medical Corps -- a global social services agency that provides medical and HIV treatment to women and children in this area, about setting up a program to climb the seven summits of the world (the highest peak on each continent) while raising funds to support the work this organization does. "These people are really selfless," Miranda said about the International Medical Corps. "They train local doctors and nurses, are building a health center, hold nutrition classes for mothers, educate community leaders about preventing sexual violence and talk to community members about ending alcohol abuse and rape."
The 29-year-old has already completed four of the seven summits, including Europe's highest peak, Mt. Elbrus in Russia on July 22, 2008, Australia's highest peak, Mt. Kosciuszko, on December 30, 2008, Africa's highest peak, Mt. Kilimanjaro on July 16, 2009 and Aconcagua in Argentina on January 10, 2010. Miranda also visited Uganda near the Congo border for a week last summer to meet some of the people she is helping. "It was really tough, but these women are amazing despite what they have been through," she said. "They opened up to me and told me I was their sister."
Next up is Mt. Denali in Alaska in May, Mt. Vinson in Antarctica in November and then Mt. Everest in the spring of 2011. Miranda's goal is to raise $2.2 million -- $50 for each foot she climbs. "The sexual violence over there has happened to hundreds of thousands of women and girls -- some who cannot even walk afterward, having to crawl many miles just to get help," said Miranda. "The money I am raising and the miles I am climbing are all for them. Any bit of pain or discomfort I am going through while climbing is nothing compared to what they're going through."
In addition to her treks and training for hours at a time on a treadmill or stairmaster with a weighted backpack, Miranda also ran her first marathon last year. To anyone who wants to make a difference in their own life or others', Miranda advised, "Just know that the extraordinary is always possible. Life is too short and we all have the power to make a difference!"
To take part in "Climb Take Action," visit www.climbtakeaction.com where you can donate funds or dedicate your next climbing, running, walking, hiking or biking challenge to this cause.
Inspired to climb? Try training for a vertical marathon!
Vitamin 'Cocktail' May Halt Aging: This Week on AOL Health
Filed under: Nutrition & Supplements
The key to a longer, healthier life may one day be as simple as popping a series of vitamins.According to new research, humans may be able to tack on 15 years to their normal lifespans by adding a supplemental "cocktail" made of 31 ingredients, including beta carotene, garlic, ginseng, green tea extract, cod liver oil and grape extract, to their diet.
Mice that were fed the supplement lived 11 percent longer than their maximum life expectancy, which translates to about 120 human years.
However, before you run out and start mixing your own varietal, researchers warn that more conclusive testing is needed. Plus, creating your own elixir of life using a vitamin and nutritional supplements could damage the liver or immune system.
For more on the study and the potential for longer life, check out AOL Health.
Don't miss this story about a lawsuit makers and sellers of fish oil supplements are embroiled in on That's Fit.