TRAINER TIP OF THE MONTH

Each month Lisa will be giving a health tip to help you get the most out of your workouts, exercises, eating habits, etc.

The Tip will be short and to the point, so it does not waste your valuable time.

This monthly health tip is just another way of saying thank you for being a customer.

We hope these monthly tips help.

For questions on Lisa's monthly Tips e-mail her at lisafogel@1-workoutdelivery.com 

If you have knee osteoarthritis, shedding some pounds will help them feel better.

Tips for Using Resistance Tubing

Include Functional Movement Patterns Such as:

Exercises that mimic active daily life or counterbalance daily life stressors.

Multi-joint exercises

Exercises that require active internal stabilization.

Exercises that can be modified to increase or decrease the challenge.

How much exercise is recommended for women who need to lose weight or sustain weight loss?

According to updated guidelines from the American Heart Association, they need to do a minimum of 60-90 minutes of moderate-intensity activity (e.g., brisk walking) on most, and preferably all, days of the week.

Bone density tip

Men and women who lose weight by cutting calories also may be losing bone density, but weight loss through exercise does not.

Tip for memory

A catnap during the day can boost our ability to remember specific tasks learned beforehand -- but only if we’ve learned them well.

Maintaining weight loss tip

Studies show most people who maintain weight loss are enrolled in weight loss support programs. Keep stepping on the scale. Staying aware of your weight is key to keeping it off. And find a balance between food and the gym. Trading 150-calorie soda for a 30 minute walk can make you lose ten pounds a year!

Tips for eating fish.

1. The health benefits of omega-3 fatty acids found in fish outweigh the risks. Studies have shown eating two servings a week of fatty fish like salmon, herring, trout, and albacore tuna can be good for the heart, and it helps develop children's brains and eyes..

2. People with congestive heart failure, chronic angina, or low blood flow to the heart should avoid fish, since the omega-3 fatty acids could be harmful. Last but not least, women who are or might become pregnant and children under 6 years old should avoid eating shark, swordfish, king mackerel and tilefish, since these fish are particularly high in mercury.

Protein tip

Consuming at least 20 grams of protein following resistance exercise can result in an increase in muscle in healthy adults.

Tips for making hot tea to help fight disease.

1. Quality: Use only purified, filtered water.

2. Temperature: To avoid an astringent taste, the water for black tea should be just at the boiling point, while for green tea the water is better slightly below boiling (no more than 180 degrees Fahrenheit, or around 80 degrees Celsius).

3. Time: Steep tea for at least 3 minutes to get the maximum antioxidant content.

Exercise gear tip

Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.

Tea and coffee tip.

A few cups of coffee or tea not only give your body a pick me up, but they may improve your memory as well.

ITB syndrome is the most common cause of lateral knee pain in runners and may occasionally cause lateral hip pain as well.

ITB can be caused by a variety of factors, Things to look for are inappropriate footwear, improper training, a leg length discrepancy, bowing of the legs at or below the knee, running on sloped or banked running surfaces, excessive pronation, muscle weaknesses, hip inflexibility or excessive mileage increases.

Tip to eating fish.

Eating two servings a week of fatty fish like salmon, herring, trout, and albacore tuna can be good for the heart, and it helps develop children's brains and eyes, but people with congestive heart failure, chronic angina, or low blood flow to the heart should avoid fish, since the omega-3 fatty acids could be harmful. Women who are or might become pregnant and children under 6 years old should avoid eating shark, swordfish, king mackerel and tilefish, since these fish are particularly high in mercury.

Tip on knowing if you are getting enough sleep

If you are functioning well and can't sleep more, even when there's an opportunity, your fine. But if you're often sleepy during the day or if you sleep late on weekends to try to catch up, you're likely running a sleep deficit and require more sleep.

Tip to stop snacking.

Pace your meals more regularly throughout the day so you do not experience periods of extreme hunger, Eating a piece of fruit on the way home from the gym can keep you from snacking mindlessly on crackers while you prepare your dinner.

Tips on getting a better workout if you are hypertensive:

- Allow for proper warm-up to reduce the chance of a sharp and sudden rise in blood pressure.

- Allow for adequate cool-down to better transition the body to pre-exercise conditions and to prevent dizziness, lightheadedness and fainting.

Tips to liven up those egg whites

* Mix into oatmeal and add splenda and cinnamon for more flavor.

* Place in low fat tortilla shell with 1 oz low fat cheddar cheese and 1/3 cup salsa.

* Hollow out onion bagel and replace filling with egg whites.

* Place egg whites in whole wheat pita bread pocket and add low fat monterey jack cheese with black beans.

Tips on getting the most from your workouts:

- Shorten the time you rest between workouts.

- Alternate upper and lower body.

- Make sure you drink plenty of fluids during workouts.

- Be patient, bodies don't change overnight.

- Eat at least 2 fruits and 3 vegetables a day.

- Visualize what you want to see your body to look like.

Soup from a can. What to look for.

* Look for fat grams. Should be less than 5.

* Limit sodium to 300mg. per serving.

* Look for beans or legumes.

* Pick a soup with proteins. 10 grams and up.

* Make tomato soup with fat free milk.

* Add vegetables and whole grains to boost vitamins and minerals.

Tips for making time for exercise:

- Walk the dog

- Circuit train

- Work in the garden

- Exercise first thing in the morning

- Park further away from malls and work, bypass the elevator use the stairs.

- Do cruches while watching TV commercials

What to eat for a lean body

* Eat at least 5 or more 1/2 cup servings of green and yellow vegetables.

* 6 servings of breads, cereals and beans.

* Reduce total fat intake to 30% or less of daily calories.

* 55% of calories should be carbohydrates.

* Protein 2 oz. per lb of body weight.

* Limit salt.

* Limit alcohol to 2 glasses a day.

* Drink lots of water.

If your waist is getting wider, weight training twice a week can prevent or slow that process.

Strength training can prevent increases in bodyfat.

Tips on exercising in cold weather

* Wear layers of clothing and remove some of them as you heat up.

* Warm-up with some sort of aerobic activity marching in place, treadmill, etc.

* If weight training do a warm-up with a lighter weight first.

* Always stretch the body parts you will be training after the warm-up.

Effective way of eating for gaining muscle and dropping fat.

Eat 5-7 small meals per day every 3-4 hours.

Lifestyle related causes of Osteoporosis:

* Smoking

* Calcium and Vitamin D deficiency

* Lack of exercise

* Prolonged use of drugs and alcohol

Osteoporosis can be prevented by diet and exercise.

Careful what's on your Barbeque.

* Hot dog: 242 Calories and 10 Grams fat

* Hamburger patty: 275 Calories and 15 Grams fat

* 1 slice pie: 277 Calories and 13 Grams fat

* 1/2 cup potato salad: 187 Calories and 11 Grams fat

Moderate Intensity Exercise, what does it do?

* Increases insulin sensitivity which prevents diabetes.

* Reduces colon cancer.

* Enhances sexual performance.

* Improves brain function.

* Reduces the risk of heart attack.

* Strengthens bones & muscles.

* Helps prevent depression.

Tips on preventing injury when exercising.

* Always warm-up the body part(s) you are about to train first. Examples: Treadmill, jog in place, use lighter weights until you feel the area heat up.

* Follow with 20 second to 60 second stretching and hold the stretch do not bounce.

* Build up to your heaviest weight or intensity, do not start there.

Exercise Fights Aging

* 1/2 hour daily walk will keep your mind sharp.

* Regular cardio reduces the risk factor for heart disease.

* Only 30 min. of exercise 4-5 times a week can keep your body active 12 years longer than couch potato's.

* Strength training & Jumping 3 x a week increases bone density by more than 4% a year.

Fast carbohydrates versus slow carbohydrates

* Foods with a low glycemic index can help shed pounds faster.

* Low glycemic index foods are more slowly digested and lead to less spikes in the blood sugar.

* Spikes in blood sugar lead to food cravings that can lead to weight gain.

* 55 or lower is a good ranking.

* Examples: Oatmeal cookies, oatmeal, barley, rice, whole milk, apples, pears, popcorn and green peas.

Seven Smart Snacks

1) Whole grain cereal with non fat milk

2) Graham crackers

3) Baked tortilla chips with salsa

4) Low fat string cheese

5) Applesauce

6) Veggies with low fat yogurt dip

7) Apple slices with peanut butter

Food Myths

Do some foods help burn off excess fat? No Cabbage, grapefruit, celery are low in calories and high in fiber and make you feel full.

Okay to skip breakfast? Your results will be less. Your body needs fuel to run at it's highest potential.

Is free range turkey healthier? No and they are more prone to bacteria contamination.

Do antioxidant rich fruits and vegetables help fight the flu? Absolutely, they amp up your immune system.

Carbohydrate Tips

1) Eat berries

2) Eat more protein

3) Lower refined sugar intake

4) Snack on a handful of nuts

5) Read nutritional labels

6) Limit condiments

Meet your fruit and vegetable quota....minimum of 5 per day.

Here are some ways to get the minimum amount per day.

3/4 cup of 100% fruit or Vegetable juice.

1/2 cup canned or cooked vegetable.

1/2 cup cut up fruit.

One medium whole fruit apple, pear or banana.

1/2 cup dried raisins or fruit

Moving your body through physical exercise has many benefits:

1) Longer Life

2) Cancer protection

3) Healthy blood sugar levels

4) Stronger bones

5) Stronger, healthier heart

6) Fewer sick days

Traveling this summer?

1) Bring healthy snacks.

2) Wear layered comfy clothes.

3) Avoid alcohol, drink lots of water.

4) Get out and walk around every few hours to stretch your legs, wiggle your toes.

5) Use saline spray in your nostrils while flying to keep them from drying out.

6) Bring wet wipes to freshen up.

Eat breakfast before your morning workout.

Not eating breakfast can lead to a higher heart rate , you will get tired faster and your workout will not be as effective.

Variety Tip

Change your workout routine every 8 weeks for continued results.

5 Treadmill Tips

1) Do not hold on while walking, you miss out on losing calories.

2) Do not stand on treadmill while starting it ,stand on the sides, increase speed while walking.

3) Do not walk too fast on the incline it puts too much stress on the hips,

4) Do not accept that the calorie counts are true, people vary in size & shape this can be very inaccurate.

5) Use the treadmill for hill climbing conditioning.

Always warm up 5-10 minutes prior to working out., going into weight lifting cold can cause tiny tears in the muscle that can become very sore later. 

Get on that bike or treadmill before starting that workout.

Portion control

1) Eat a salad the size of two hands together.

2) Meat & poultry the size of your palm.

3) Pasta the size of a tennis ball.

4) 1 TBLS peanut butter , the size of an oreo.

5) Veg.& fruit the size of your palm.

6) Salad dressing on the side, dip fork, then spear salad.

Happy Eating.

Vigorous exercise can help you live longer. 

The more active the workout, the better.

Holiday weight gain or loss?

During the holidays try to focus on maintaining the weight you are currently at, the holidays are not the time to loose weight. 

At family gatherings try to start with vegetables and proteins, they will fill you up faster, eat slowly and savor every bite. 

When it comes to all those delicious desserts try two or three small bites, sometimes this is enough to satisfy the sweet urge. 

Try to work out the day before and the day after. If all else fails , cut back on your other calories earlier in the day.

How to build endurance and increase your walking or running pace. 

Jog at a moderate pace for two minutes ( EX. level 5) then increase incline or speed for 20 seconds, slow for 10 seconds then back on for 20seconds. 

Do this for 8-10 minutes then cool down at jog pace for 2 minutes.

When performed correctly squats can help with knee pain.

Doing leg extensions and squats regularly can lead to healthier joints. 

Make leg strengthening a regular part of your workout.

Spot reduction is a myth, to have great abs.

You have to train your entire body aim for a diet that is high in protein, moderate in carbohydrates and low in fat.

Try a diet that’s high protein, moderate in carbs, and low in fat. Don’t forget that cardio!!!

A stomach pacemaker?

Yes, Currently under study to aide in weight loss, delivers mild electrical impulses to the stomach brings on an intense full feeling, no side effects at this time.

2 TBLS. peanut butter = Ping Pong ball

Three Tips you are over-exercising.

Females that have fewer than six periods a year for no apparent reason.

Should you work out with a cold or flu?

It is okay to workout with a head cold, but not flu like symptoms…..fever, chest congestion, body aches. Stay home and rest up.

If you run for endurance you need to weight train do to lower bone density in your upper body.

Just another good reason to weight train.

What do Yoga and Pilate's have in common?

They both sculpt amazing abs working from the inside out, they require that you use core strength and they improve balance and encourage quality over quantity.

Proper form is everything!!

Bloated?

Try this

Have a banana or a fruit smoothie for a potassium boost; the mineral helps balance excess salt and reduce the bloating it causes.

10 Best Fast Food Treats

All contain nutritional bonuses

1) Oatmeal raisin cookie

2) Frozen yogurt (TCBY)

3) Low fat berry muffin

4) McDonalds fruit and yogurt parfait

5) McDonalds baked apple pie

6) Mango fest smoothie

7) Wendy's frosty

8) Auntie Anne's whole wheat pretzel

9) Chick-fil lemon pie

10) Sweet factory jelly belly or strawberry twists 

Getting side cramps from running?

Try these 2 tips

1st. Stretch

2nd. Alter your breathing pattern, hold your breath for a few seconds then exhale forcibly through pursed lips.

Protein not only builds muscle, it also is the building block of new tissue.  Protein also plays a major role in improving our immune system.

Walking 2 hours or more a week can cut a sedentary person's risk of coronary heart disease in half.

Lifestyle Changes To Reduce Heart Disease

1. Lose weight if overweight

2. Quit smoking

3. Reduce salt intake

4. Limit alcohol consumption

5. Exercise regularly

6. Eat lots of fruits and vegetables

Green tea helps fight fat by decreasing the appetite, and increasing metabolic rate.

Drink 5 cups a day if you want to boost your immune system.

Why water consumption is important.

1 hour of exercise the body can lose more than a quart of water depending on exercise intensity and air temperature, so keep that body hydrated with plenty of water.

5 Ways exercise can help reduce heart disease.

1. Improves blood circulation.

2. Regular exercise keeps the heart toned.

3. Exercise can help reduce or prevent high blood pressure..

4. People who exercise are less likely to smoke.

5. People who exercise tend to have healthier diets.

Cross Training will help YOU get the MOST from YOUR workouts!

Examples of what to combine:

1. Spinning/Cycling with Pilates

2. Running with Balance Boards

3. Tennis/Golf with BOSU Balance Trainer

4. Weight Lifting with Aerobics

Gym Safety Tips

1. No open toed shoes.

2. Don't drop weights, place them in their proper position.

3. Use a spotter when necessary.

4. Don't lift something that is too heavy, using poor form.

5. Be cautious when adjusting weights.

6. Don't workout with a fever or nauseau.

How do I cut back on sugar?

1. If you drink soda, replace with water.

2. Cut out snacks that contain sugar.

3. Read labels, if sugar is the first item listed, put it back.

4. Keep nutritious food on hand.

5. Eat small meals every 2-3 hours.

6. Watch your alcohol intake.

Want to be healthy and lose weight, but not give up fast food?

1. Don't order french fries

2. Order diet soda or water

3. Have a salad, most fast food places serve them.

4.Don't have mayonnaise.

5. Eat half the bun

6. Have a Latte with skim milk

Uncovering that six pack.  Your doing aerobics to burn body fat and abdominal exercises to build muscle, and you still do not see the results.

The culprit may be your diet.  Start a food diary.  List everything you consume all day long, then remove the high fat, high calorie foods.

Did you know that approximately 70-90% of back injuries are caused by muscle or ligament strain?

3 tips to avoid this and keep your back strong. Strength training, Aerobics, and Stretching.

Did you know that the pain from arthritis can be reduced with exercise and nutrition?

Movement and proper nutrition are a long lasting pain reducer and much safer then drugs.

When watching your calories do not starve yourself all day in order to eat a large meal in the evening.

This will increase your fat cells and lose muscle.

Concentrate on eating 5-7 small portions through out the day.

Tired of working out, not motivated any longer?

Try one of these.

• Take a week off
• Hire a Personal Trainer
• Train for a special event
• Change your routine
• Find a workout partner

If you are exercising and not noticing any changes, you want to ask yourself - Have I been doing the same routine for eight weeks or longer?

If you do the same weight routine, aerobic class or the same cardio exercise every week your body will adapt to it and stop producing results, so change your exercises or routines every 4 to 8 weeks.

It is better to do less repetitions with correct form, than more repetitions with incorrect form, this can result in an injury.

Change your stretches periodically just like lifting weights, your body becomes used to the stretch and then does not get more limber.

TIP

If using lean ground hamburger, always rinse it with hot water in a colander before using.

You will be surprised how much more fat you can rinse out.

TIP

Always contract your abdominal before starting any abdominal exercise.

It is not how high you lift, but how hard you contract.

If you have any questions on this Tip or