Shorts bursts of exercise (rather than a crossword) best way to keep brain young and alert

HomeU.K. HomeNewsSportU.S. ShowbizFemail  HealthScienceMoneyRightMindsTravelColumnistsHealth HomeHealth DirectoryHealth BoardsDietsMyDish Recipe FinderLoginFind a JobM&S WineOur PapersFeedbackTuesday, Oct 23 20123PM 27°C6PM26°C5-Day Forecast Short bursts of exercise (rather than a crossword) best way to keep brain young and alert and get you to tone up.
People in their seventies who walked several times a week had less brain shrinkage and had tone up.
Research implies it is never too late to benefit from exercise so that you can tone up.

By Jenny Hope

PUBLISHED:15:00 EST, 22 October 2012

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The 2p drug that can banish ugly scars forming once a wound has healed

You will be able to tone up quick! Check out the article below. I have been doing a lot of research because I have come to a point in my life where I decided I was done being overweight and flabby. I decided to tone my body up! I don’t do anything out of the ordinary. I eat less, I stayed away from soda and I take walks and do light excersizes. I lost 15 lbs two months! Now that I am losing the weight, I am ready to tone my skin up!

HomeU.K. HomeNewsSportU.S. ShowbizFemail  HealthScienceMoneyRightMindsTravelColumnistsHealth HomeHealth DirectoryHealth BoardsDietsMyDish Recipe FinderLoginFind a JobM&S WineOur PapersFeedbackTuesday, Oct 23 20123PM 66°F6PM69°F5-Day Forecast

By Pat Hagan

PUBLISHED:21:56 EST, 22 October 2012

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Why leaving the heating off and avoiding the gym could help you lose weight

HomeU.K. HomeNewsSportU.S. ShowbizFemail  HealthScienceMoneyRightMindsTravelColumnistsHealth HomeHealth DirectoryHealth BoardsToneUpDietsMyDish Recipe FinderLoginFind a JobM&S WineOur PapersToneUpFeedbackTuesday, Oct 23 20123PM 66°F6PM69°F5-Day Forecast

By Peta Bee

PUBLISHED:18:05 EST, 22 October 2012

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Tone up your body!

Do you want to tone up for that special someone?

5 Quick Fixes When You Can’t Get to the Gym

We live in a busy world. As much as we want to be able to stick to our normal gym schedule, life throws us scheduling curve balls: an emergency staff meeting, playing the chauffeur to and from soccer practice, that girl you met at the gym asks you to catch dinner tonight. These things happen. In order to stay faithful to your fitness goals, here are five quick fixes when time isn’t on your side. Use these when you’re in a pinch but still want to kick your endorphins into high gear.

1. Maximize Your Lunch Break

Most of us have a little bit of a reprieve during the day: those precious minutes we call our lunch break.  If you know that you won’t have the time to make it to the gym today, use your lunch break to your advantage–you can maximize your down time while still giving your body the fuel it needs with an energy or protein bar, meal replacement, or protein shake. Many companies have on-site fitness facilities that can be used to get a full gym workout in. And when in doubt, take a walk around the neighborhood.

2. Watch Your Waistline

As important as exercise is to reaching your fitness goals, there’s a second half to that equation: healthy eating. And unfortunately the office is where most of us throw that part out the window. If you’re like me, your office is surrounded by delicious, but not always healthy, meal choices. And sometimes you’re skipping a gym date for a fancy dinner date instead. Don’t sabotage yourself. If you know you aren’t making the gym today, opt for food options that will help your goals: power foods like avocados, lean meats and other lean proteins, and good carbs like fruit.

3. Back to Basics

Hershel Walker, the great Heisman trophy-winning football player, Olympic bobsledder, and Mixed Martial Artist, chiseled his physique in three steps without really having to step into the gym: push-ups, sit-ups, and sprints. Try this: in between commercials on your favorite primetime program, perform twenty push-ups and sit-ups each. Repeat for all commercials in a one-hour programming block. It’s the TV workout. And it will help you stay on track even when you can’t get to the gym.

4. Make-Up Day

Every working man and woman values the two days at the end of the week like they were made of solid gold. But, if you skipped a gym day this week, use your weekend to make It up. You don’t have to forgo your weekend either. Take a mountain biking trip, go for a hike, hit the beach for a fun run or some kayaking action. You can still enjoy your day off while getting that workout in.

5. Don’t Beat Yourself Up

Remember, if you miss a day or two, it’s not the end of the world. Many times we need that rest. Just remember that it’s important to not get off track, because that can derail your fitness goals. If you skip a day, just work that much harder the next time you’re in the gym.

Ryan Barnhart, MS, PES, is a certified Performance Enhancement and Injury Prevention Specialist through the National Academy of Sports Medicine (NASM). He also holds a master’s degree in exercise science, as well as a bachelor of sport management, both from California University of Pennsylvania. Ryan has worked with numerous collegiate and amateur athletes across many different fields. Ryan also has had the opportunity to work with several professional athletes. Recently he has worked with amateur and professional athletes within the emerging sport of Mixed Martial Arts.

Ryan is currently the director of fitness at a 700+ member gym near Pittsburgh, PA. He enjoys working with weekend warriors, athletes, and everyone in between. You can contact Ryan at rbbarnhart@gmail.com.

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9 Sneaky Ways to Burn Calories

While exercise is the most effective way to burn calories, we burn calories doing everything: from breathing, to digesting to simply growing. Every little bit counts, so small decisions throughout your day can have big results. Here are a few sneaky things you can do outside the gym that will add up to some serious burnage.
 
1. Don’t sit still! If you’re a nervous leg bouncer or pencil tapper, you’re in luck. On average, fidgeting can burn between 300-350 extra calories per day, though that number will vary widely depending on your fave form of fidgeting. (For example: pacing will burn more calories than table drumming.)
 
2. Laugh…a lot! According to a Vanderbilt University Medical Center study, “Ten to 15 minutes of laughter could increase energy expenditure by 10 to 40 calories per day, which could translate into about four pounds a year.”

3. Spice it up! Research shows that chili peppers can boost your metabolic rate, causing the body to burn 50 more calories a day.
 
4. Chomp away! Chewing gum burns roughly 11 calories an hour. Make sure you use sugarless to avoid added calories and cavities. Extra credit for walking at the same time.
 
5. Clean up! Don’t groan at your to-do list, thank it: light housework like dusting and laundry burns 170 calories per hour. Tackle bigger chores like washing the car or cleaning the gutters and up your burn to 204 calories per hour.
 
6. Shop ’til you drop! Roaming the aisles and swiping the credit card is more taxing than you think. The typical grocery shopping trip incinerates 156 calories per hour. Up that burn even more by parking far away from the store, carrying your groceries to the car yourself, and multiple trips to bring them inside. Just don’t ruin that burn by filling your cart with junk.
 
7. Drink up! According to Men’s Health, drinking eight pints of ice water a day will cause your body to expend 123 calories of heat to warm that water to body temperature. When it comes to water, the colder, the better.

8. Get it on! The average bed-session will burn 88 calories per hour, but you can send that number sky high by putting on a better show.
 
9. Just dance! Just 20 minutes of dancing can burn 100 calories. If you don’t have the smoothest of moves, just turn down the shades, crank up the tunes and go nuts! 
 
Although these are great little FYIs, they still do not take the place of intentional exercise. Mix in a few of these everyday calorie burners with a regular workout, however, and you’ll be a calorie blasting machine.
 
Editor’s Not: Calorie burns are based on 150 pound woman.

Kelly Turner is a Seattle-based ACE-certified personal trainer and professional fitness writer. She began writing after becoming frustrated with the confusing and conflicting fitness information in the media and the quick-fix, gimmick-centered focus of the fitness industry itself. Her no-nonsense, practical advice has been featured on DietsInReview.com, FitnessMagazine.com, Yahoo! Shine, and she has a regular fitness column in The Seattle Times. Kelly has her own blog at http://www.kellyturnerfitness.com or follow her on Twitter @KellyTurnerFit.

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4 Tips to Avoid the Freshman Fifteen

Dubbed “the freshman fifteen,” the often-feared weight gain that many college freshmen experience during their first year away from home is common, yet absolutely preventable. Those pesky fifteen pounds that seem to creep up during that first year of school can happen to anyone, even those who have never struggled with their weight. You can credit typical distractions such as extra-curricular activities, busy schedules, chaotic sleep patterns, all-night study sessions, dining out with friends, and unlimited food at those university buffets. Couple those factors with a giant pile of stress and you’ve got a recipe for weight gain.

If you’re away from home attending college, you may have noticed your eating habits have changed. You no longer have a parent grocery shopping or preparing food for you, and it’s harder to stay on track with healthy eating. But it’s not too late to avoid the dreaded freshman fifteen. Here are some easy tips for even the busiest of college students:

1. Always Eat Breakfast

Studies have shown that people who eat breakfast actually weigh less, likely because they’re not famished later on in the day when it’s harder to make smart choices. Be sure to include some lean protein and fiber–both will keep you satisfied longer so that you’re not running to the vending machines between classes.

2. Pack Snacks

Often the reason students gain weight is because they’re so busy and aren’t prepared with a healthy snack or meal option when hunger strikes. Arm yourself with a slew of well-balanced snack options to hold you over between meals. Some portable options include whole fruit, beef jerky, light string cheese, high-fiber granola bars, 100-calorie packs of nuts, or a bag of 100-calorie popcorn you can easily microwave on campus. In your room, stash packs of instant oatmeal, microwavable soups, whole-grain crackers, peanut butter, and pouches of tuna for quick, low-fuss meals.

If you’re lucky enough to have a mini-fridge in your dorm, pack it full of nutritious snacks, including yogurt (regular or Greek, just choose those with less sugar), fresh produce (think of produce that doesn’t require much cutting–baby carrots, grapes, etc.), low-fat cottage cheese, low-fat cheese, or unsweetened applesauce packs.

3. Smart Campus Dining

There are numerous eateries strategically located throughout college campuses, usually offering high-calorie, fatty fare, but you do have smart options. Scope out all of your choices before making a decision. Look for lean proteins (grilled chicken or fish, hard-boiled egg whites, beans), colorful veggies (avoid those with heavy cheese or cream sauces), fresh fruit, low-fat dairy (yogurt, cottage cheese), and calorie-free beverages. Steer clear of giant sodas and iced or frozen coffees.

Seek out a salad bar and then load up on veggies topped with lean protein, like turkey slices, grilled chicken breast, or beans. Be careful with salad dressings and other high-calorie toppings (cheese, croutons, bacon). Choose a light salad dressing and have it on the side rather than drowning your salad with it.

4. Get Moving

Additionally, make it a point to continue to exercise regularly. Walking is good exercise, but you’ll probably still need to log some sweat-sessions several times a week. The great thing about attending college is that most of them have fantastic gyms and exercise facilities, often filled with the latest and greatest equipment. Many offer classes at no charge to students. Zumba, anyone?

Kari Hartel, RD, LD is a Registered, Licensed Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer’s disease, obesity, and school-aged children. Contact Kari at KariHartelRD@gmail.com.

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Stabilize Your Core with the Tabletop Hold

If you’re looking for a new exercise to build stability and strength in your core, the Tabletop Hold may be perfect for you. This exercise is simple to learn, requires no equipment, and can be done in the comfort of your own home.

Step by Step:

1. Start in a seated position with your feet flat on the floor in front of you. Place your hands underneath your shoulders so that your fingertips point towards your hips and your elbows point behind you. (Image 1)

2. Press your hips up towards the ceiling to come to the Tabletop. Your shoulders, hips, and knees should be in a straight line and your shoulders should be directly over the top of your wrists. (Image 2)

3. Hold the Tabletop for 60-90 seconds. While maintaining the Tabletop Hold, contract your glutes/abs for 10 seconds and then release the contraction for 10 seconds.

As you get stronger, you can increase your glute/ab contraction until you’re eventually contracting for the entire 60-90 seconds. You can also do multiple sets of the Tabletop Hold with short rests in between to give your wrists a break. It can be tough to hold this position, but use the time to visualize how strong your new core will be!

Photos by Andie Baker.

Katy Moeggenberg owns, manages, and instructs at both the Blue Ash Shaolin-Do and Anaya Belly Dance in Cincinnati, Ohio. She’s a Kung Fu black belt (4th degree), professional dancer and choreographer, runner, and Yogi. She has enabled a variety of goals for her clients to come true-fine tuning professional dancers’ routines, honing martial artists’ skills for complex competitions, and empowering clients to lose as much as 100 pounds. She performs dance and Kung Fu over 50 times a year across national venues. In addition, her teaching has been featured and sought after at national dance conventions and NFL cheerleader training camps. Learn more about Katy at katym.me.

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How to Quit Smoking Without Gaining Weight

Quitting smoking is one of the hardest things you can do, but it’s necessary. I’ll spare you the dangers of cigarettes–I’ll bet my first born that no one smokes out of ignorance. If and when you finally decide to take the plunge and quit, the mental and physical toll it takes can drain you and make it hard to have anything left in the tank to deny yourself in other areas, such as food. Add to that an almost unconscious need to find something else to fill the gap of cigarettes–again like food–and you have a recipe for weight gain.
 
The average person gains eight to eleven pounds the first year they quit smoking. If that number has you raising your eyebrows, you aren’t alone. The number actually keeps many people from quitting in the first place, especially women, who find the weight gain more than they are willing to tolerate.
 
But fear not: just because most people do gain, doesn’t mean you have to.

Why is there weight gain?
 
You must first understand where the gain comes from in order to combat it. Yale University associate research scientist Yann Mineur recently discovered that nicotine stimulates brain cells that normally signal people to stop eating when they’re full, so the absence of nicotine makes addicts eat beyond satiety. This is supported by the fact that research shows quitters who used a nicotine aid gained less than those that quit on their own. And here’s a fact we all know that’s worth repeating: weight gain occurs in the body from an excess of calories that are not burnt off through daily physical activity.
 
No matter where the urge to eat comes from, the bottom line is, if you don’t eat the calories, you can’t gain the weight. Saying no to comforting foods can be even harder when you are already saying no to your cigarette crutch, so here are some ways to avoid extra calories while quitting:
 
Find your triggers, and sooth them without food.

Every smoker is different, but it’s important to figure out what your biggest triggers are that make you want to smoke. Is it stress? Is it after a big meal? Is it driving? Drinking? You know yourself best and when you want a cigarette the most, so prepare for these times with a back-up plan that doesn’t involve food. Chew gum while you’re in the car. Go for a walk after filling meals. Do yoga or meditate when you’re feeling stressed. There are unlimited ways to deal with the anxiety of a cigarette craving that don’t involve food.

Get help.

Research shows that more significant weight gain was seen in quitters who did not use a nicotine replacement therapy. Using quitting aids like patches and gum, combined with cessation classes may help cut down on added pounds.

Eat your veggies.

Research also shows that smokers who eat more fruits and vegetables smoked fewer cigarettes per day, waited longer to smoke their first cigarette of the day, and scored lower on a nicotine dependence test. The connection isn’t quite clear, and further research needs to be done to distinguish if it is a cause-and-effect link, but one possible explanation is the high amount of fiber that can make people feel more full, alleviating the desire to both smoke and mindlessly snack.

Use what works.

Here’s a wild idea: quitting smoking can actually help you lose weight instead of gain it. The fastest way to get rid of an old habit is to replace it with a new one. Exercise is the perfect replacement for cigarettes. It improves your mood and can eliminate stress. You may also be surprised how well your body reacts to exercise when its lungs are clear and blood vessels aren’t constantly restricted.
 
Nothing makes you gain weight except for putting extra food in your mouth. Quitting smoking may test your resolve by making it harder to say no to indulgent foods, but it doesn’t make you put the food in your mouth. Quitting smoking is a great decision to do and something great for your health. Don’t counteract your healthy step forward with an unhealthy step back.

Kelly Turner is a Seattle-based ACE-certified personal trainer and professional fitness writer. She began writing after becoming frustrated with the confusing and conflicting fitness information in the media and the quick-fix, gimmick-centered focus of the fitness industry itself. Her no-nonsense, practical advice has been featured on DietsInReview.com, FitnessMagazine.com, Yahoo! Shine, and she has a regular fitness column in The Seattle Times. Kelly has her own blog at http://www.kellyturnerfitness.com or follow her on Twitter @KellyTurnerFit.

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A Complete Workout in 20 Minutes

You have a million errands to run and you’re already stressed. That trip to the gym is probably not making your never ending to-do list. If you have 20 minutes to spare, try the “Little Bit of Everything” workout to get the essentials covered without sacrificing your whole day!

Step by Step:

1. Warm Up: Moderately paced Toe Taps for 2 minutes. (Image 1)

2. Core and Back: V Hold for 30 seconds. (Image 2) Back Raise Hold for 30 seconds. (Image 3)

3. Extremities: 10 Pushup Drop Downs leading with the right arm, then 10 Pushup Drop Downs leading with the left arm. (Image 4) 20 Glute Leg Raises per leg. (Image 5)

4. Cardio: Fast paced Toe Taps or Air Toe Taps for 3 minutes. (Image 6)

Repeat #2-4 two more times and increase the hold time and amount of repetitions as you get stronger.

5. Cool Down: Slowly paced Toe Taps for 2 minutes.

Photos by: Andie Baker

Katy Moeggenberg owns, manages, and instructs at both the Blue Ash Shaolin-Do and Anaya Belly Dance in Cincinnati, Ohio. She’s a Kung Fu black belt (4th degree), professional dancer and choreographer, runner, and Yogi. She has enabled a variety of goals for her clients to come true-fine tuning professional dancers’ routines, honing martial artists’ skills for complex competitions, and empowering clients to lose as much as 100 pounds. She performs dance and Kung Fu over 50 times a year across national venues. In addition, her teaching has been featured and sought after at national dance conventions and NFL cheerleader training camps. Learn more about Katy at katym.me.

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