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Workout

Oprah’s Four Favorite Moves

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Oprahs moves 1
BICEP CURL

The setup: Stand with your feet slightly apart and your knees slightly bent. Hold a dumbbell in each hand using an underhand grip, your arms at your sides, palms facing inward.

The move: Contract your abdominals. Curl the dumbbells up to your shoulders while twisting your palms so that they are facing you at the top of the move. Pause for a second, then gradually lower the dumbbells to the starting position. Control your movements throughout the entire exercise, exhaling while lifting the dumbbells up and inhaling on the return. Continue until the entire set of 8 to 10 repetitions is complete. If you are performing multiple sets of this exercise, take a deep breath, wait 15 to 30 seconds, and begin your next set.

Tip: Maintain your posture throughout the entire exercise and do not allow the dumbbells to “fall” back down.

Oprahs moves 2

LATERAL RAISE

The setup: Stand erect with your feet shoulder width apart, your arms down, and a slight bend in your elbows. Hold a dumbbell in each hand, one in front of each thigh, with your palms facing inward toward each other. Keep your knees slightly bent.

The move: Contract your abdominal muscles. Raise both dumbbells out to your sides in a semicircular motion. Pause for a second before gradually lowering the dumbbells to the starting position. Control your movements throughout the entire exercise, exhaling as you raise the dumbbells and inhaling as you return to the starting position. Continue until the entire set of 8 to 10 repetitions is complete. If you are performing multiple sets of this exercise, take a deep breath, wait 15 to 30 seconds, and begin your next set.

Tip: Keep your back straight and your head up as you go through the move.

Oprahs moves 3

TRICEPS EXTENSION

The setup: Stand with your feet slightly apart and your knees slightly bent. With your arms fully extended (but not hyperextended) above your head, hold one dumbbell, using an interlocking grip.

The move: Contract your abdominal muscles. Gradually lower the dumbbell back behind your head and neck while keeping your elbows in place above your head. Continue until your forearms are parallel to the floor. Pause for a second, then gradually raise the dumbbell to the starting position. Control your movements throughout the entire exercise, inhaling while lowering the dumbbell and exhaling while raising it back up. Continue until the entire set of 8 to 10 repetitions is complete. If you are performing multiple sets of this exercise, take a deep breath, wait 15 to 30 seconds, and begin your next set.

Tip: Maintain your posture throughout the entire exercise; avoid arching your back.

Oprahs moves 4

FRONTAL RAISE

The setup: Stand erect with your feet slightly apart. Hold a dumbbell in each hand with your arms down and your palms facing your thighs. Your closed fingers should be lightly touching your thighs. Keep your knees slightly bent.

The move: Contract your abdominal muscles. Raise both dumbbells in front of you to shoulder height. Pause for a second, then return to the starting position. Control your movements throughout the entire exercise, exhaling as you raise the dumbbells and inhaling on the way down. Continue until the entire set of 8 to 10 repetitions is complete. If you are performing multiple sets of this exercise, take a deep breath, wait 15 to 30 seconds, and begin your next set.

Tip: Keep your back straight and your head up as you go through the move.

Lying Gluteal Bridge

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1. Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides, palms facing down.

2. Squeeze your glutes and slowly raise your butt off the floor until your body forms a straight line from your knees to your shoulders. Hold this position for 3 to 5 seconds, then slowly lower yourself to the floor. Tip Press with your heels, not toes, when you begin to press up.

gluteal bridge onegluteal bridge two
THIS MOVE WORKS: Glutes, Hamstrings, Hips, Lower Back

10 Simple Ways to Burn More Calories

By | 2015, Fit 4 Change, Health Tips, Workout | No Comments

Getting in shape and burning extra calories doesn’t have to be as hard as you think. We don’t have to spend hours in the gym contrary to what you have heard. Did you know there are 3500 calories in one lb. of fat? Seems like a lot, but if we can focus on burning extra calories each day by maximizing the time you spend in the gym by working out more efficiently, as well as making it a priority to burn extra calories at the times they would be spared, you will see a difference in your shape. Here are 10 ways you can burn more calories and shape up in and out of the gym. Keep in mind, small changes in your daily routine while practicing a healthy diet can only bring positive change to your physique.

1. Run in the Sand

Change up your normal walking, jogging and running routine by exchanging the pavement for the sand. The sand acts as added resistance, working muscles harder, creating better lung power and can burn from 20 to 50 percent more calories!

2. Focus on Compound Workouts

Compound moves stimulate more muscle building hormones. To build and create a lean, toned body you need to stimulate your androgen hormones that are growth hormones and testosterone. Growth hormone release peaks around midnight when your body regenerates overnight. Stimulating it via exercise will give it a welcome boost, but you need to get at least 8 hours good sleep a night to maximize its and the other androgen’s potential for improved fitness and health.

3. Jump Rope Between Sets

Jumping rope is one of the best cardiovascular exercises there is. It keeps our heart rate elevated while working the whole body. Instead of sitting around between sets, skip rope for 60 seconds. This is called “active recovery” and can increase caloric expenditure while preventing muscle breakdown.

4. Do Circuit Training

Doing one exercise after another keeps your heart rate at an efficient fat-burning level. The idea is exercising continuously. The fact that there is no rest in-between sets while working multiple muscle groups per workout, gives you more bang for your buck in the fat burning department. This form of training can be done at a gym, in your home and even outdoors.

5. Use Kettlebells

KB Training offers you the ability to burn fat with high-intensity workouts while sculpting your body from head to toe. Using kettle bells in your fitness routine can challenge your body and build strength, stamina, endurance and flexibility unlike other pieces of equipment. The functional movements that you perform with a kettle bell resemble movements that you perform every day. Kettle bells workouts are effective at increasing strength by using full-body functional movements that incorporate several muscle groups for each exercise, building lean muscle mass and increasing metabolism in return.

6. Choose Sprints

Sprinting causes significant caloric expenditure, yields positively for excess post exercise oxygen consumption and provides some enhancement to the cardiovascular system. Sprinting also assists in the development in a stronger lower body and core by adapting to the performance needed for speed.

7. Do Jumping Jacks on Breaks

The average commercial break lasts 2 to 3 minutes. Take that time to do some jumping jacks. The calories burned per 1 min of jumping jacks are about 7.8. Times that by 3 and you get 23.4 calories burned in that commercial break. Swap the snack you may eat during your favorite TV program with jumping jacks and watch the calories go right out the window!

8. Use Supersets and Giant Sets

Not only are supersets time efficient, it helps build muscle and burn fats by the increase Lactic Acid production, which helps boost Growth Hormone (GH) levels in the body. The body responds to the reduced pH (increased acidity) in the body from the production of Lactic Acid by secreting GH. GH is a powerful fat loss and muscle building hormone. Giant sets are great for bringing up your lagging muscles. Giant sets “shock” muscles into growing by forcing more blood into a specific muscle group which helps deliver amino acids. This helps with the healing process of ripped muscle tears resulting in muscle growth. The added intensity of Giant sets will also boost your metabolism and fat loss while recruiting more muscle fibers per work out due to such overload.

Bodyweight workout: Other exercises that utilize machines tend to isolate a muscle group working more on bulking the muscle, while bodyweight workouts forces us to use our whole body to stabilize. This burns more calories and builds over-all strength faster than traditional weightlifting.

9. Opt for HIIT

High Intensity Interval Training causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential. HIIT also limits muscle loss that can occur with weight loss, in comparison to traditional steadystate cardio exercise of longer duration. Another benefit from these interval training workouts is, it increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session. With HIIT you burn a lot of calories in a short period of time.

10. Run Stairs

Running stairs provides a quick, gym free, fat burning workout. The calories burned when running stairs helps create a deficiency helping boost fat loss and boosting metabolism. Running/sprinting upstairs can be done as a single workout or in between sets to further increase calories expenditure. A fantastic lower body workout that sculpts and tones the whole lower body can easily include the upper body by carrying dumbbells.

5 Stretches to Do at Your Desk

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Sitting at a desk for long periods of time can cause muscular tension. But you can prevent the buildup of stress in your muscles by taking a few minutes to stretch.

Try these 5 easy exercises when you need to reenergize, or throughout the day to keep your muscles relaxed.

1. Head tilt. Put your right hand on your left shoulder. Tilt your right ear toward your right shoulder. Hold for five seconds. Switch sides.

2. Neck roll. Roll your head to the right, down to the front, then left. Do this slowly and smoothly, in both directions.

3. Shoulder circles. Make circles with your shoulders—up, back, and down. Switch directions. Do at least five circles in each direction.

4. Side stretch. Stretch your arms to the right side, then clasp your hands overhead. Keep your head straight forward but lean your upper body to the right side. You should feel this down your left side. Hold for five seconds. Switch sides.

5. Back release. Sit at the edge of your chair as tall as you can (be careful if it has wheels). Open your legs apart so your arms drop between them. Straighten your legs so your heels are on the floor but not your toes. Knees are relaxed and never locked. Bring your chin to your chest, and then roll down toward your feet, one vertebra at a time.

You should feel this first in your neck, then your upper, middle, and lower back.

This should be done slowly; relax into each part of the back. Roll up just as slowly. This stretch should take at least 30 seconds.

50 Slim-Down Secrets

By | 2015, Fit 4 Teaching, Health Tips, Healthy Foods, Workout | No Comments

Tips to jump-start your weight loss:

  1. Remember the 25-25-50 rule: Fill your plate with 25% complex carbs (whole grains, beans, or root vegetables like sweet potatoes), 25% lean protein, and 50% vegetables and/or fruit.
  2. Don’t skip meals. This slows down your metabolism by 20% to 30% and could lead you to overeat later on.
  3. Eat a good breakfast. Research indicates that people who eat breakfast tend to consume fewer total calories throughout the day. A combo of high-fiber protein and carbs works best to keep you fuller longer (try high-fiber cereal with blueberries and milk, or eggs on an English muffin).
  4. Get enough sleep. Studies have found that sleeping fewer than 8 hours a night is linked to a higher body mass index (BMI); lack of sleep influences hormones that regulate your appetite.
  5. Cut back on simple carbs like white bread and sweets, which may cause spikes in blood sugar and lead to water retention and puffiness—not to mention a crash in energy levels.

  6. Get picky about beef. Choose loin and ground beef that’s at least 93% lean. Limit higher-fat “prime” or “select” cuts. (A 3-oz serving of rib eye, for example, has about 15 g fat, but a 3-oz lean sirloin steak has just 5).

  7. Visualize portion sizes. A 4-oz serving of meat, chicken or fish is about the size of your palm. A 1-oz serving of cheese is the size of 4 dice. For more info on portions, check out mealsmatter.org

  8. Put everything on a plate so you can see exactly how much you’re eating.

  9. Don’t eat the same lunch (or breakfast or dinner every day. Our bodies get used to the same foods—mixing it up will stoke your metabolism.

  10. Rate your hunger on a scale of 1 (not at all hungry but could nibble) to 5 (famished); aim to eat only when you’re in the 3 to 4 range.

  11. Get competitive. Sign up for a weight-loss challenge.

  12. Plan a week’s worth of healthy meals at a time, before you hit the grocery store. calander

  13. Make a list of lighter substitutions and post it on your fridge. For example, dip baked chips in salsa instead of nacho cheese and spread toast with jam instead of butter.

  14. Keep a food emotion diary. Write down what you ate and how you felt while eating it to help pinpoint possible overeating triggers (stress, sadness, etc.).

  15. Make an “eat plenty” list: foods that you can eat large quantities of without feeling the least bit guilty (plain air-popped popcorn, fresh veggies, etc.). Keep the list on your computer or in your kitchen.

  16. Eat the right foods after exercising. Avoid a post-workout binge by deciding what you’ll eat ahead of time (try yogurt with fruit and a few nuts, or a glass of skim or soy milk).

  17. Find an online support system (like FoodFit.com) to help keep you motivated. Research published in the Journal of Consulting and Clinical Psychology found that people with weight-loss partners (online or in person) lost nearly twice as much weight as those who dieted alone.

  18. Start a “have-done” list next to your “to-do” list to track all your diet accomplishments, big and small. Losing 1 pound, upping your daily fruit intake and weaning yourself from your late-night ice cream habit all count.

  19. Make nothing totally off-limits. A study published in the journal Appetite found that labeling foods as “forbidden” can actually increase your cravings for them.

  20. Pick a date to help you get motivated. Whether it’s a reunion or beach vacation, think of a special event that you want to lose weight for and aim to take off a reasonable amount by then. (Shedding 1 to 2 pounds a week is the safest way to go.)

    Spice it up and cut calories:

  21. Instead of sautéing green beans in butter, steam them and season with spices such as cumin and turmeric, then drizzle on 1 tsp olive oil.

  22. Sprinkle chili or red pepper flakes on corn rather than using butter.

  23. Toss some ginger and lemon zest onto cooked carrots instead of glazing them in honey.

  24. Cook sage, thyme and lemongrass into your rice instead of frying it in soy sauce.

  25. Sprinkle rosemary and minced garlic onto eggplant before grilling instead of topping it with marinara sauce and cheese.

  26. Add grated orange zest and cinnamon to roasted butternut squash, and skip the butter and brown sugar.

  27. Instead of marinating red peppers and onions in oil and vinegar, spray them with nonstick spray and season with oregano, paprika and pepper before grilling.

  28. Dust Brussels sprouts with mustard seeds and onion flakes instead of adding butter.

  29. Try imitation bacon bits and chives on your baked potato instead of sour cream.

  30. Put a dash of garlic salt and basil on an oven-cooked tomato instead of frying it in bread crumbs.

  31. Squeeze lemon juice onto spinach or broccoli instead of slathering on butter.

  32. pop cornMedium movie-size butter popcorn: 1,150 cal Burn it off by: Running for about 2 hours

  33. Chicken potpie: 740 cal Burn it off by: Jumping rope for about an hour

  34. 5-oz prime rib: 605 cal Burn it off by: Swimming freestyle at a slow-to-moderate pace for 75 minutes

  35. Slice of birthday cake: 340 cal Burn it off by: Working out on an elliptical trainer for a half-hour at moderate pace

  36. Snickers bar: 270 cal Burn it off by: Biking for a half-hour at moderate pace

    Our favorite lowfat recipes under 300 calories:

  37. TOMATO ARTICHOKE CHICKEN (serves 4; 286 cal per serving)

    Mix 2 Tbsp all-purpose flour, . tsp salt and . tsp pepper in a gallon-size plastic ziptop bag.
    Add 4 boneless, skinless chicken breasts (about 5 oz each, tenderloins removed), close bag and shake to coat chicken evenly.
    Heat 1 Tbsp oil in a large nonstick skillet over medium heat.
    Add chicken and cook 8 minutes or until cooked through.
    Remove to a platter and cover to keep warm.
    Using same skillet, bring to a simmer 1 can (14. oz) diced tomatoes with basil, garlic and oregano; 1 can (13.75 oz) artichoke hearts, sliced; and 1/4 cup balsamic vinegar.
    Cook 3 minutes.
    Spoon on chicken; sprinkle with 1/2 cup shredded mozzarella.

  38. GRILLED SWEET ONION AND CHEDDAR PIZZA (serves 6; 273 cal per serving)

    Heat outdoor grill.
    Unroll 1 tube (13.8 oz) refrigerated pizza crust on a baking sheet lined with nonstick foil; press into a rectangle.
    Coat dough and 1 medium onion, sliced, with nonstick spray.
    Grill onion 10 minutes or until tender, then remove.
    Invert dough on grill; peel off foil.
    Grill 1 minute until bottom is lightly browned.
    Turn crust over and spread with 1 can (8 oz) tomato sauce; top with onion and 1 1/4 cups shredded Cheddar.
    Cover and grill 2 minutes until cheese melts.
    Sprinkle with chopped parsley.

  39. SCALLOPS WITH CREAMY PESTO (serves 4; 268 cal per serving)

    Heat 1 1/2 tsp oil in a non-stick skillet over medium- high heat.
    Add 1 1/2 lb sea scallops, patted dry, and cook, turning once, 4 minutes or until golden and just barely opaque at centers.
    Remove to a plate.
    Off heat, add 1⁄3 cup refrigerated prepared pesto and 2 Tbsp heavy (whipping) cream to skillet; stir to blend.
    Spoon pesto-cream sauce onto serving plates and top with scallops.

  40. SIRLOIN STEAK WITH GOLDEN ONIONS (serves 4; 194 cal per serving)

    Coat a nonstick skillet with nonstick spray; heat on medium-high.
    Sprinkle 1 lb boneless sirloin steak, fat trimmed, with 1/2 tsp each salt and pepper. Add to skillet.
    Scatter 2 medium onions, sliced, around steak.
    Cook, turning steak once and stirring onions often, 12 minutes or until steak is medium-rare and onions are tender.
    Transfer steak to cutting board; let stand 5 minutes.
    Meanwhile, combine . cup reduced-fat sour cream, 2 Tbsp each prepared horseradish and sliced scallions, and . tsp each pepper and sugar in a bowl.
    Slice steak thinly against the grain. Serve with the horseradish sauce.

    Smart fast-food switches:

  41. Applebee’s Instead of Grilled Steak Caesar Salad 1,190 calories, order this: Low Fat Blackened Chicken Salad 425 calories

  42. Dairy Queen Instead of Medium Chocolate Malt Milkshake 870 calories, order this: DQ Chocolate Soft Serve (1⁄2 cup) 150 calories

  43. Denny’s Instead of Fabulous French Toast Platter 1,260 calories, order this: Buttermilk Pancakes 410 calories

  44. Taco Bell Instead of Grilled Stuffed Chicken Burrito 640 calories, order this: Fresco Ranchero Chicken Soft Taco 170 calories

  45. Pizza Hut Instead of Slice of the Stuffed Crust Meat Lover’s pizza 520 calories, order this: Slice of the Fit n Delicious with ham, red onion and mushroom 160 calories

  46. Olive Garden Instead of Spaghetti & Meatballs 1,260 calories, order this: Linguine alla Marinara 550 calories

  47. Burger King Instead of TenderCrisp Chicken Sandwich with mayo 790 calories, order this: 5-piece Chicken Tenders 210 calories Fit 4 Teaching July 7 2015

  48. Starbucks Instead of Grande Mocha Frappuccino Blended Coffee with whipped cream 380 calories, order this: Grande Skinny Mocha, no whipped cream 130 calories

  49. Subway Instead of Tuna 6-inch sub 530 calories, order this: Veggie Delite 6-inch sub 230 calories

  50. P.F. Chang’s Instead of Shrimp Lo Mein 1,135 calories, order this: Shrimp with Lobster Sauce 480 calories

Health Tips

By | Fit 4 Teaching, Healthy Foods, Workout | No Comments

The plank is one of the best moves for a hard core, even if it’s not the most exciting abs exercise. It forces your core to brace against potentially spine-injuring motion like rotation, flexion, and extension. The stronger you are in a plank position, the more weight you’ll be able to lift in every exercise.

sleep

Sleep: People who sleep fewer than six hours a night have a 50% increased risk of viral infections and increased risk of heart disease and stroke. Lack of sleep is also associated with mental decline and overeating. Half of men over 40 have trouble sleeping. If that’s you, create an environment where it’s easy to sleep. Dim the lights 15 minutes before you go to bed and wear loose-fitting clothing . . . or nothing.

chocolate

You don’t need to completely eliminate dessert, indulge your sweet tooth in moderation. Try not to indulge immediately after dinner. Avoid sweets directly after a meal since sugar disrupts the absorption of nutrients. The best time for a sweet treat is about two hours after you finish your meal. And when it comes to what you eat, try dark chocolate. The flavonols found in cocoa improve circulation and increase blood flow to the brain, which helps you see more clearly.

Burn Fat Fast!

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Trimming tap

Works butt, thighs Stand with feet hip-width apart, a resistance band around ankles. Squat with hands clasped at chest (as shown). With right heel, tap in front, return to center; tap to right, return to center; tap behind, tap right, return to center for one rep.

Do 15 reps.

Switch sides; repeat.

Super squat

Works arms, butt, thighs Stand with feet wide, toes turned out 45 degrees, a weight in each hand with arms down. Squat, then bend at hips until back is flat; return to squat. Stand as you curl weights to shoulders (as shown). Keeping weights near shoulders, point elbows toward ceiling, then straighten arms to bring weights directly overhead. Reverse arm sequence to return to start.

Do 15 reps.

Waist whittler

Works shoulders, abs, obliques

Start in a side plank with left wrist under shoulder, right hand behind head, elbow out; stack legs, left foot in front of right. Keeping abs tight, bend left knee toward chest as you draw right elbow toward knee (as shown). Return to start.

Do 15 reps.

Switch sides; repeat.

Get-lean lunge

Works shoulders, arms, butt, thighs

Stand with a stability ball pressed between your lower back and wall. Hold a weight in right hand, arm extended overhead, left hand on hip. Step forward with left foot and place sole of right foot flat against wall. Lunge until right knee hovers above floor as you bend right elbow, bringing weight toward shoulder (as shown). Return to start.

Do 15 reps.

Switch sides; repeat.

Saturday night slimmer

Works shoulders, abs, obliques, butt, legs

Stand with right foot about 2 feet in front of left, left heel lifted. Hold a weight in left hand, right hand on hip. Bend knees and lower torso to right thigh, reaching left hand to right foot. Stand as you pivot feet and torso forward, raising weight overhead on a diagonal (as shown). Reverse sequence to return to low lunge.

Do 15 reps.

Switch sides; repeat.

Crunch and punch

Works arms, shoulders, abs, obliques

Lie back on a stability ball, feet flat, holding a weight in each hand, elbows bent. Pull abs in and slowly crunch up several inches as you punch right, then left, rotating torso in direction of punch (as shown). Lower to start.

Repeat.

Do three sets of 15 reps.

Toning twist

Works arms, abs, obliques, butt, thighs

Start in a deep squat, holding one weight in both hands outside of right hip (as shown). Stand as you sweep weight across body to left and overhead to right while extending right leg to right side. Reverse sequence to return to start.

Complete 15 reps.

Switch sides; repeat.

Wall walker

Works chest, abs, butt, thighs, calves

Lie faceup in front of a wall with a weight in each hand, arms straight up, palms facing in. Place toes on wall, with knees bent and directly above hips, and raise butt off floor. Maintain hip lift as you draw left knee toward chest and open right arm to side (as shown). Return to start and repeat on opposite side for one rep.

Complete 15 reps.