This is a great article from the American College of Sports Medicine on how getting into shape can cut health care costs and time at the doctors office.

NEW YEAR'S FITNESS RESOLUTIONS GOOD FOR BODY, WALLET AND JOB
Physical activity leads to lower health care costs, employee savings

INDIANAPOLIS – Research from the American College of Sports Medicine shows making a fitness-related New Year’s resolution will benefit your pocketbook and employer in addition to your body.

According to a presentation on ACSM’s “Exercise is Medicine™” program by Robert Sallis, M.D., FACSM, ACSM immediate past president, health care for inactive persons costs $1,543 per year more than active ones. Exercise is Medicine™, an initiative calling for physical activity and exercise to be a standard part of disease prevention and treatment, emphasizes that physical activity prevents and treats chronic diseases. Lower rates of obesity, coronary artery disease, diabetes, hypertension, cancer, depression, anxiety, arthritis and osteoporosis are among the benefits of exercise, in addition to a lower rate of mortality.

An article published in ACSM’s Health & Fitness Journal reported the United States spends more than 95 percent of its health care budget on curative tactics and less than five percent on preventive strategies. Diabetic persons spend an average of $11,000 more than persons without diabetes. Preventative programs with a fitness protocol could save the U.S. $20 million on diabetic patients alone.

Making a resolution to exercise is also good news for employers. The results of a study published in ACSM’s official scientific journal, Medicine & Science in Sports & Exercise_®, shows workers’ show quality of work, mental performance and time management were better on days when employees exercised. This leads to fewer sick days, better attendance and more tolerant co-worker relations, concluding with higher return-on-investments for the employer.

The recently released ACSM physical activity guidelines from the U.S. Department of Health and Human Services provide a baseline for those looking to start an exercise routine. Significant health benefits occur with at least 150 minutes per week of moderate-intensity physical activity, such as brisk walking.  These guidelines recommend breaking down the workload into 30 minutes of moderately intense exercise, five days a week. For more information on customizing an exercise plan, visit www.acsm.org/physicalactivity.

For more information on physical activity, or to find an ACSM-certified fitness professional in your area to help you meet your goals, visit www.acsm.org. To subscribe to ACSM’s Fit Society Page newsletter (electronic) and receive valuable information about health and exercise, e-mail publicinfo@acsm.org.

Great article from the American College of Sports Medicine about setting those New Years resolutions and getting into shape. Exercising frequently will cut health care costs and get you well.



NEW YEAR'S FITNESS RESOLUTIONS GOOD FOR BODY, WALLET AND JOB

Physical activity leads to lower health care costs, employee savings



INDIANAPOLIS – Research from the American College of Sports Medicine shows making a fitness-related New Year’s resolution will benefit your pocketbook and employer in addition to your body.



According to a presentation on ACSM’s “Exercise is Medicine™” program by Robert Sallis, M.D., FACSM, ACSM immediate past president, health care for inactive persons costs $1,543 per year more than active ones. Exercise is Medicine™, an initiative calling for physical activity and exercise to be a standard part of disease prevention and treatment, emphasizes that physical activity prevents and treats chronic diseases. Lower rates of obesity, coronary artery disease, diabetes, hypertension, cancer, depression, anxiety, arthritis and osteoporosis are among the benefits of exercise, in addition to a lower rate of mortality.



An article published in ACSM’s Health & Fitness Journal reported the United States spends more than 95 percent of its health care budget on curative tactics and less than five percent on preventive strategies. Diabetic persons spend an average of $11,000 more than persons without diabetes. Preventative programs with a fitness protocol could save the U.S. $20 million on diabetic patients alone.



Making a resolution to exercise is also good news for employers. The results of a study published in ACSM’s official scientific journal, Medicine & Science in Sports & Exercise®, shows workers’ show quality of work, mental performance and time management were better on days when employees exercised. This leads to fewer sick days, better attendance and more tolerant co-worker relations, concluding with higher return-on-investments for the employer.



The recently released physical activity guidelines from the U.S. Department of Health and Human Services provide a baseline for those looking to start an exercise routine. Significant health benefits occur with at least 150 minutes per week of moderate-intensity physical activity, such as brisk walking. ACSM’s physical activity guidelines recommend breaking down the workload into 30 minutes of moderately intense exercise, five days a week. For more information on customizing an exercise plan, visit www.acsm.org/physicalactivity .



For more information on physical activity, or to find an ACSM-certified fitness professional in your area to help you meet your goals, visit www.acsm.org . To subscribe to ACSM’s Fit Society Page newsletter (electronic) and receive valuable information about health and exercise, e-mail publicinfo@acsm.org.

If you are a Red Bull drinker you need to switch to XS.  It's job is to give you energy just like a Red Bull, but XS uses B12 as its energy source.  It's also only 6 calories.  How can you beat that?  It's great for the middle of the day low!  There are many flavors to choose from, but my favorite are the Cranberry Grape, Black Cherry Cola and the Citrus.  Click here to order and then click on "Sports Nutrition."

 
This is a great article by the American College of Sports Medicine (ACSM) and how they are trying to get the Presidents attention on the importance of exercise to improve the overall health of our nation, cut down health care costs and prevent disease.

INDIANAPOLIS – On the heels of President Barack Obama’s health care reform speech Sept. 9, the president of the American College of Sports Medicine (ACSM) – the largest exercise science organization in the world – is clarifying the meaning of preventive care.

James Pivarnik, Ph.D., FACSM, ACSM President, stressed in a letter to the president that prevention should go far beyond clinical tests and services. Ideally, prevention should also emphasize healthy lifestyles, including adequate amounts of physical activity – a practice that’s not only health-conscious, but inexpensive.

“Five of the costliest illnesses and conditions – cancer, cardiovascular disease, diabetes, lung disease, and strokes – can be prevented through a combination of healthy lifestyles and essential screenings,” Pivarnik said in his letter to Obama.

Pivarnik also cited the Exercise is Medicine™ program, an initiative launched by ACSM and the American Medical Association in late 2007. The program is founded on the beliefs that physical activity should be addressed at every doctor’s office visit and that exercise is a crucial part of health care and prevention.

Since the health care reform debate began, ACSM has been a national leader in promoting the benefits of a healthy, physically active lifestyle. In March, ACSM led a 34-organization-strong call to action to President Obama, urging him to give physical activity a heightened focus on the nation’s health care agenda.

Physical activity has been shown in studies to prevent and cure numerous chronic conditions, including type 2 diabetes, high blood, heart disease, and more. Consistent with the federal physical activity guidelines, ACSM recommends at least 150 minutes/week of physical activity for healthy adults, easily achieved in 30 minutes/day, five days/week.

Here is a great article from the American College of Sports Medicine Website.



ACSM PRESIDENT TO OBAMA: HEALTHY LIFESTYLES KEY TO PREVENTION



INDIANAPOLIS – On the heels of President Barack Obama’s health care reform speech Sept. 9, the president of the American College of Sports Medicine (ACSM) – the largest exercise science organization in the world – is clarifying the meaning of preventive care.



James Pivarnik, Ph.D., FACSM, ACSM President, stressed in this letter to President Obama that prevention should go far beyond clinical tests and services. Ideally, prevention should also emphasize healthy lifestyles, including adequate amounts of physical activity – a practice that’s not only health-conscious, but inexpensive.



“Five of the costliest illnesses and conditions – cancer, cardiovascular disease, diabetes, lung disease, and strokes – can be prevented through a combination of healthy lifestyles and essential screenings,” Pivarnik said in his letter to Obama.



Pivarnik also cited the Exercise is Medicine™ program, an initiative launched by ACSM and the American Medical Association in late 2007. The program is founded on the beliefs that physical activity should be addressed at every doctor’s office visit and that exercise is a crucial part of health care and prevention.



Since the health care reform debate began, ACSM has been a national leader in promoting the benefits of a healthy, physically active lifestyle. In March, ACSM led a 34-organization-strong call to action to President Obama, urging him to give physical activity a heightened focus on the nation’s health care agenda.



Physical activity has been shown in studies to prevent and cure numerous chronic conditions, including type 2 diabetes, high blood, heart disease, and more. Consistent with the federal physical activity guidelines, ACSM recommends at least 150 minutes/week of physical activity for healthy adults, easily achieved in 30 minutes/day, five days/week.

This is a great article from the American College of Sports Medicine. Another reason to get moving and off the couch.



TOO MUCH TV TIME BAD FOR MUSCULAR FITNESS LEVELS



High screen time equals lower fitness, even for active individuals



INDIANAPOLIS – Obesity isn’t the only negative side effect of excessive television watching. A new study from the American College of Sports Medicine suggests that young adults who tune in to two hours or more of TV per day have poor muscular fitness.



Researchers Niko Paalanne and Tuija Tammelin of Finland studied more than 870 Finnish young men and women around 19 years of age. Subjects’ muscular fitness was measured using trunk rotation, trunk flexion, press strength and jumping height. Those who watched the most television – at least two hours per day – performed significantly worse in the tests.



“One of the most startling findings in our research was that about half of the young adults studied were watching TV at least two hours per day,” Paalanne said. “That equates to nearly 15 hours per week – time that could be spent doing healthy, productive activities.”



The problem may be further magnified for American adults who, according to Nielsen ratings, watch approximately 142 hours of television per month on average, equating to more than four hours per day.



Another significant finding in the Finnish study was that young adults with high levels of TV viewing time had low levels of muscular fitness regardless of their overall physical activity level.



“To our knowledge, our study is the first to report such an association,” Tammelin said. “More research needs to be done to further investigate this correlation. It’s possible that some young adults are doing basic levels of aerobic physical activity but leaving out the important strength training element.”



ACSM recommends strength training twice per week, in addition to at least 150 minutes per week of aerobic activity, easily achieved in 30-minute segments five days per week.



The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 35,000 international, national, and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.

This is a great article on our shocking obesity increase in the USA and how many organizations including the American College of Sports Medicine are trying to get a healthy lifestyle inititive woven into the health care system.  Click here to read this interesting article.

We are all looking for the fountain of youth.  That one thing that can turn back time and make us look ten years younger. Well, exercise just may be the ticket 

We all know that regular exercise makes us feel younger and studies have proven that it can help you live longer, but what about actually making you look younger.  Dr. Ulrich Laufs and his team at the University of Saarlandes in Saarbrucken, Germany did a study with 104 people and found that 50-year-old adults who had exercised vigorously over a lifetime, such as marathon runners or endurance athletes, appeared biologically younger --sometimes decades younger-- than healthy people the same age who were not active. This new study in the journal Circulation, shows that vigorous exercise may be inducing a natural anti-aging effect that goes right down to our DNA.  To learn and read more, click here.

Another reason to get on the exercise train.  Hey! it's cheaper and better for you than plastic surgery.  Remember 150 minutes a week of cardiovascular exercise is the recommended requirement from the American College of Sports Medicine.

Do you remember the movie "The Money Pit" with Tom Hanks.  Everytime he asked his contractor when his house would be fixed, they kept telling him. "two weeks."  About six months later it was ready.  I promise it will not be that long for the newsletter.  My design team and I want to get it right and make it look its best, so it's taking longer then I thought.  Just give me two more weeks HA! HA! Honestly, any day now it will be rolling and I can't wait because it has some great information on there.  I think you will love it.  Hang in there fit diva fans.  I promise you will not be disappointed.

Hello Everyone,

I have been feverishly working on this new and exciting Fit Diva Newsletter and I can't wait to send one out to each of you for your free trial.  It's going to be full of some great and informative stuff.  I've got a great workout planned for all of you.  Plus a sample 1500 calorie diet for you to try with some diet goals to focus on each week.  Here is a taste of the main blog:

Hello Loyal Fit Diva Readers.

You have all probably had a chance to read Fit Diva Jill's goodbye blog.  I know I am very sad to lose my diva partner in crime, but don't worry I am sure she will make some guest appearances, so we haven't lost her forever.

There are changes to come as Jill mentioned.  Since I am the lone diva, I decided to develop a monthly newsletter that will be e-mailed to all who signs up.  Included in each newsletter is the following:

• A new full monthly workout plan with resistance and cardio exercises each month to get you fit and in shape.  The resistance exercises will have pictures and explanations as usual and you will be able to do it at home or in the gym.
• Diet and eating information to help you stay on track with your eating.
• An informative blog on exercise and why to keep working out to help you to stay motivated.
• Basically an overall weight loss and staying fit plan.

This is just a few items of what to expect and of course the newsletter is done in typical diva style.  Soon there will be an area on this site to sign up for the newsletter and to get your first free trial newsletter. After you have tried the free trial you can then sign up to receive one each month after that for $19.95 a month.  Basically you get me as your personal trainer for $19.95 a month.  You can e-mail me questions on the site as usual and I can help with the exercises and give you advice or suggestions if you need it.  I will be there for you.  The workouts will be developed so you can fit it into your busy life and schedule.  If you're a stay at home mom, working mom or just an extremely busy person, this newsletter is for you.

The free trial will be available May 15th.  In a few days you can sign-up to receive it or e-mail me from the site and I will get you on the list to receive it.  I encourage you to check out my first diva newsletter!

Well, today is my last day with thefitdivas.com. With my third boy on the way and my other two getting busier and busier - I just don't have the time I feel I need to put into the site. I want to thank all of our loyal readers and supporters and I hope I have given you some good info as well as a laugh or two!

Don't fear however! Fitdiva Lara is taking over the site and she has some exciting changes in store. Please be sure to keep checking out the site and supporting her.  I will have to do a few guest posts after this baby comes and I am struggling to get my weight off!! I am sure I will have some stories!

Take care of you. Keep reading, keep learning and keep doing. Do it for yourself and for everyone that cares about you!

Properly fueling before, during and after exercise is as important as training your heart, lungs and muscles for maximal athletic performance, according to an expert at the American College of Sports Medicine  (ACSM) Health & Fitness Summit & Exposition.

Nancy Clark, M.S., R.D., FACSM, a Boston-area sports dietitian and author of Nancy Clark’s Sports Nutrition Guidebook, focused on the benefits, options and role of fueling before, during and after exercise, noting engineered food, such as energy gels, bars and drinks may not be better for fueling than regular food.  “These foods are generally more about convenience than necessity,” said Clark. “Your body basically needs water and carbohydrates before exercise, so something as simple as water plus raisins, pretzels or a small fruit smoothie can be adequate.”

Clark recommends planning ahead for proper fueling. “If you can make the time to train, you can take the time to fuel correctly,” she said. Depending on your personal tolerance and exercise intensity, an athlete can eat as few as five minutes before exercise - such as prior to a training run - to four hours before exercise for more intense activity. When exercising moderately hard for more than 60 to 90 minutes, Clark recommends fueling during activity. During these events, such as marathons or long bikes rides, the body’s blood sugar tends to drop, negatively affecting the brain and muscles. Clark recommends consuming 200-300 calories per hour, depending on your size and ability to tolerate food during the exercise. “For some athletes, energy gels or bars may be the most convenient way to fuel during exercise, but other snacks work too.” said Clark.  “Experiment with a variety of foods during training so your body can properly train your digestive track as well.”

Refueling after hard exercise is important as well. “Sports drinks with added protein can help aid in recovery, but you can also benefit from the carbs and protein in chocolate milk or yogurt for the necessary muscle repair,” said Clark.

Sometimes finding the motvation to workout and eat healthy is hard, so take it a step at a time.  Small steps will lead you to big places.  So each week just write down small changes you will work on.  It can be, I will limit my eating out or fast food this week, or I will get up 15 minutes earlier two mornings this week and go for a walk.  Take it slow and soon the motivation will come naturally.

I was talking to my cousin the other day and we were talking about the things are supposedly can and cannot do during pregnancy. Types of exercise and activity, types of food and drinks, etc. Things like caffeine and feta cheese came up and then alcohol. I am lenient on the caffeine - and eat a little feta every now and then (it is always pasteurized!) but I steer completely clear of alcohol - because to me, the risk is so not worth it. Well, I guess a doctor friend of hers told her that drinking a little is fine because the risks of alcohol can be less detrimental to the fetus than the risks of stress. I was confused at first but basically she said that if you need to have a glass of wine to calm you down - go for it as stress is very harmful to the baby. Okay, I have issues with that. I do not disagree that stress can be harmful to the baby, but there are a million ways you can deal with stress that wont potentially harm the baby. For example - EXERCISE!

It is amazing what exercise can do for you if you let it. If you are uptight and about to explode, go for a walk, stretch, dance, jog, swim, do yoga, whatever. If you aren't in the mood for exercise, read a book, call a friend, take a nap, cook a healthy meal, paint a picture, etc. Release the tension in a positive way that will help reduce your stress and improve your health. Alcohol doesn't have to be the answer - whether you are pregnant or not.

Another great lecture that I attended at the American College of Sports Medicine conferene was on your metabolism.  Liz Applegate, Ph.D., FACSM, director of sports nutrition at the University of California at Davis, says resting metabolic rate – the amount of calories the body burns in a resting state to keep internal organs operating – can be improved through lifestyle changes. The easiest way, she says, to calculate metabolic rate is to figure 10 calories burned for every pound of body weight for women, and 11 calories for every pound of body weight for men. For instance, a 130-pound woman has an approximate resting metabolic rate of 1,300 calories per day.

However, Applegate says certain key factors affect the exact metabolic rate for individuals. These factors can be altered in your favor to stimulate more calorie burn – and, in turn, weight loss.

Body composition
How it affects metabolism: Muscles, the workhorses of the body, use more calories to operate than fat. So, the more fat you have, the fewer calories your body will naturally burn.
How you can change it: Replace that fat with muscle. Strength training creates lean muscle mass.

Age
How it affects metabolism: Resting metabolic rate generally drops 2 to 3 percent every decade after age 20, typically due to a loss of lean mass.
How you can change it: Stop the loss of lean mass through strength training.

Hormones
How they affect metabolism: Thyroid hormones have the biggest impact on resting metabolic rate because they tell cells how much oxygen to use, or how many calories to burn. Thyroid activity typically slows after age 40 in women, accounting for some women’s mid-life weight gain.
How you can change it: In general, you can’t. Applegate says not to buy the hype about supplements that claim to increase thyroid activity. Focus your efforts on other factors that impact metabolic rate.

Calorie restriction
How it affects metabolism: Although cutting an extreme amount of calories from your daily diet seems like the pathway to quick weight loss, self-starvation actually slows metabolic rate down significantly.
How you can change it: Don’t send signals to the body to conserve calories by detoxing or fasting. According to ACSM guidelines, women should eat at least 1,200 calories per day, and men should eat at least 1,800. Small, sensible deficits lead to healthy, long-term weight loss.

Diet
How it affects metabolism: Certain dietary components – and the right combination of them – increase metabolic rate.
How you can change it: Make sure your diet has the right balance. Proteins take more effort – i.e., calories – for the body to process. Applegate recommends eating 18 to 20 percent of the day’s total calories in lean proteins. Also, consume more fiber, which may slightly block caloric absorption and keep you feeling full.

Applegate cautions that while implementing no single factor listed above will make a noticeable change in resting metabolic rate, practicing several can. "Doing just one of these things might only lead to 60 or so more calories burned per day,” she said. “But when you start factoring in several of these modifications, they can really add up and make a difference.”

Here are two great reads to help you help your family get fit. The first one, Outsmart the Offspring, gives you 4 sneaky ways to get your kiddos up and moving. The second one, Let Them See You Sweat, focuses on you being a fitness example as well as how to show your kids the ropes at the gym.

It is never too early to get your kids interested in living a fit and healthy life. It is also never too late.

Make being active something you do for a lifetime.  Think of it as an important part of your life that you must do to stay healthy and live a long full life.  It will cut your chances of chronic disease by 50% and studies have proven those who are active llve longer than those who are inactive.  Find a fun way to stay active and live a full life.

If you’re one of many exercisers having trouble sticking to an exercise routine, you’re not alone. I read a great article on how an expert at the American College of Sports Medicine  Health & Fitness Summit & Exposition has a solution: work with, not against, your fitness personality type.

Linda Shelton, a fitness and wellness authority and author, has identified five distinct personality types that exercisers and trainers alike can use to develop personalized lasting fitness regimens and recognize potential pitfalls. Some people may be a combination of more than one of the following types, says Shelton

.

“Using the personality types is a great way to structure an exercise routine so you’re not just guessing about what might work and might not,” Shelton said. “It’s about knowing what drives a person, and using that knowledge to help someone stick with exercise and even enjoy it.”

Squares: Squares are the most reliable, stable and predictable of the five personality types. They like to have a plan for nearly everything in their lives, and thrive on routine. In general, they tend to be engineers, chemists, and scientists and less social around others.
Potential pitfall: Doing the same exercise routine for years. “Squares tend to develop rigid schedules for themselves, so while they get to the gym, they don’t see progressive results because they hit plateaus,”

Shelton said. “Instead, a Square should try to take baby steps toward sprinkling in new activities weekly that switch up their routines while still giving them the familiarity of the old program.”

Rectangle: Rectangle types are a bit more flexible than Squares, but still like order and routine. They love groups, and perform best with social interaction.
Potential pitfall: Exercising alone. Rectangles should join fitness clubs – like hiking or running groups – and take group fitness classes instead.

Triangle: Triangles are the most competitive and driven of the five personality types. They are task-oriented and maintain detained lists (like sets and repetitions) when working out so they can monitor their progress and revel in their successes.
Potential pitfall: Exercising without a set goal.

Shelton suggests that Triangles work out with an equally competitive partner or train for a specific event, like a sprint triathlon or half-marathon, that has a goal.

Circle: Circles are the social butterflies of the fitness world, and the most emotionally driven of the five types.
Potential pitfall: Socializing instead of exercising, and putting themselves – and their fitness – last on the priority list. “Circles sometimes talk the entire way through a workout; they’re not really there for exercise so much as camaraderie,”

Shelton said. “They need a nurturing trainer who will motivate them, yet not push too hard,

or to exercise in a group setting.”

Squigglie: Squigglies possess the most outgoing, least structured personality type. They are the complete opposite of squares and hate routine. Squigglies must derive pleasure from whatever activity they’re doing, or they may quit.
Potential pitfall: Getting bored. Squigglies should try an extremely varied routine that includes lots of different classes and new activities to maintain interest in exercise.

Shelton says her five fitness personalities are also an important consideration when clients and personal trainers are pairing up. “Both the exerciser and the trainer can use their personality types to create the best possible partnership.”

Since BBQ season is upon us here is a great Chicken Kebab recipe that your whole family (including the kiddos) will enjoy. Kebabs are a great, fun way to sneak in some veggies. I personally add pineapple, mushrooms and tomatoes to the mix.

Ingredients
  3 tablespoons olive oil
  3 tablespoons balsamic vinegar
  2 tablespoons maple syrup
  1 tablespoon country dijon mustard
  2 cloves garlic, minced
  1/4 teaspoon salt
  1/4 teaspoon freshly ground black pepper
  1 pound boneless, skinless chicken breasts, cut into 1" pieces
  2 red and/or green bell peppers, cut into 1" pieces
  1 large onion, cut into 1" pieces

Directions
1. In a 13" x 9" baking dish, combine the oil, vinegar, maple syrup, mustard, garlic, salt, and black pepper. Thread the chicken, bell peppers, and onion alternately onto 8 metal skewers. Lay the skewers in the baking pan and baste with the marinade. Cover and refrigerate for up to 3 hours, turning occasionally.
2. Coat the unheated grill rack with cooking spray. Preheat the grill.
3. Place the skewers on the rack and grill, turning occasionally, for 14 minutes, or until the chicken is no longer pink and the vegetables are tender.

Nutritional Facts per serving: Calories 283.9, Fat 11.8g, Saturated Fat 1.8g,
Cholesterol 65.8mg, Sodium 275.9mg, Carbohydrates 16.4g, Sugar 11.7g, Dietary Fiber 1.9g, Protein 27.4g

Recipe From Prevention Magazine

They say that breakfast is the way to go, but Poptarts are not the type of breakfast they are talking about.  Anything with a sugary fruit filling surrounded by a crusty dough and topped with icing and sugar should be avoided that early in the morning and saved for a special dessert - like once a week. One single Poptart contains 200 calories and around 16 grams of sugar. That is just one single one - not one package, one single one.  Don't let the words "Made with real fruit" and "Made with whole grains" fool you - they are still like eating a big fat piece of cake. Grab a piece of whole wheat toast and a piece of fruit instead. You will be much better off.

Remember the days of playing catch, throwing frisbees and just running around having fun like a kid?Well, these exercises are good for you even today.  Unstructured, creative, and spontaneous physical activities that may be reminiscent of child-like play are beneficial, healthy activity options for adults according to a lecture at the American College of Sports Medicine conference in Atlanta.

Carol Torgan, Ph.D., FACSM, says the type of calorie-burning, mind-stimulating play that children often do shouldn’t be left behind as people age. Tossing a Frisbee, dancing and rock climbing are great ways for adults to incorporate play into their exercise routines. According to the ACSM-published Compendium of Physical Activities, dancing can burn up to 322 calories an hour for a 150-pound person.

But beyond the fitness advantages these fun-filled activities offer, they can also help with problem solving, improve brain function, spur creativity and innovation, alleviate stress, and improve social skills. These are attributes that carry over into all aspects for adults, from the bedroom to the boardroom.

“Whether it’s shooting hoops or even playing on a teeter-totter with a friend, these unstructured activities can create a sense of belonging and community,” Torgan said. “The need for play may be hard-wired in our brains and appears to be as basic as sleep. We never outgrow it.”

“The ‘power of play’ for adults lies in simply focusing on the joy of moving, having a little fun with it, and not taking ourselves too seriously,” Torgan said. “Play has no obvious goal, and has no winners or losers, unlike the dodge ball games of our youth. It’s the perfect anecdote for when your exercise routine starts to feel like more of a chore than an activity of enjoyment.”                           

To “rediscover your inner child,” she says, adults can try simple play activities, like taking an outdoor walk and stopping to smell the flowers, running through a sprinkler, or designing a family “playcation.”

Restricting your calories too much can actually lower your resting metabolic rate (RMR) which is the amount of calories you burn just being.  Our bodies were built for survival and were made to resist diets which cut calories severely.  Our bodies automatically go into survival mode.  It may think you're on a deserted island starving and will lower your RMR so you can survive.  Feed the machine and just decrease your calories a little bit.

Okay, since I have been swimming I have noticed something very fascinating. I truly believe people think that sitting in a sauna sweating will get them into shape and help them lose weight.
Unfortunately for me the sauna is right by the pool. No matter what time of the day I go and swim there are always quite a few people in the saunas the entire time. They go in, sit for awhile, come out, walk around the pool, go back in, come back out, dive in the pool - YUK - go back in, come back out, do another walk, have a seat right by the pool, chat with a buddy, go back in, etc. It is really quite interesting and it drives me absolutely nuts.

First of all, most of the sauna attendees are overweight, sweaty, hairy men. I wouldn't care if they were not diving in the pool that I am swimming in but since they do at their sweatiest moments, it makes me quite sick. Secondly, they stand there staring into the pool making me extremely uncomfortable. It is only two lanes and I am usually the only one in it. And finally, they all look like they are totally spent from "working out so hard." I am not kidding. They come out, drink their water or sports drink, pat their sweaty brow with a towel and "walk it off" - like they just did a super set or maxed out their last dead lift. It is crazy. I really think they feel like they are working out.

In case you are confused, sitting in a sweaty room will not help you get into shape or help you lose weight. Yes, you may lose a few "water weight" pounds, but the second you drink anything all of that will come right back. In order to lose weight and get fit you do need to sweat, but you need to earn that sweat by moving your body.

Okay, I've spoken my mind and now I am off to the pool where I will be blessed with the sweaty, hairy men again. Should I let them in on that little secret or would that be rude? Hmmm. 

Hot weather makes fat and calorie laden ice cream and sugary popsicles more appealing. Try this great recipe instead.

Summer Frozen Fruit Bars
Ingredients

2 cups cut-up summer fruit (strawberries, peaches, watermelon, etc.)
1 tablespoon sugar
1 teaspoon fresh lemon juice

1. Place the fruit in a blender. Cover and blend until smooth.
2. Add 1-2 tablespoons water, if necessary. Add sugar and lemon juice. Cover and blend until well mixed.
3. Pour into 4 oz. ice-pop molds or paper cups. Insert sticks. Freeze until solid.

Serves 4

Nutritional Info: Calories: 35.6, Fat: 0.3 g, Carbohydrates: 8.7g, protein: 0.5g

Most of us at one point have been depressed including us hard working moms.  Post partum depression is serious.  As a mother of twins I can easily see how depression can creep into our lives.  Basically, we have no lives as our children, jobs, husbands, etc. basically take our time and it can be overwhelming.  Did you know that exercise has the same effect on you as Prozac.  Doctors are quick to presribe these anti-depression pills, but won't tell you to exercise when studies have shown that exercise releases endorphins that effect your mood the same way as most anti-depressant drugs.

A study done by the American College of Sports Medicine (ACSM) proved this.  Here are the facts of the study.

• The study involved 40 adults ages 18-45 who were put into two groups.  One group discontinued their physical activity program for two weeks while the other group kept on exercising.
• They were evaluated at the beginning, one week, and then at two weeks.  After one week changes were already noticeable and after two weeks significant higher negative mood scores were recorded for those who stopped exercising compared to the group who continued exercising.

Before taking a pill for depression talk to your doctor about exercise first.  It may be the drug that can help you on the right track!

Did you know you burn 4-6 calories per one pound of fat per day and you burn 30 calories per one pound of muscle per day. Strength train and get some muscle.  You don't have to look like a body builder or muscle head, just a nice toned and lean body.  This will increase your resting metobolic rate which in turn will make you burn more calories just being and making weight loss easier.

I hear it all the time - I need to exercise but I just don't have the time. Well I came across this great article from WebMD filled with 10 minute workouts that are truly kick butt. I received it awhile ago in my inbox and just received it again. It covers just about anything you are interested in - Tennis to Boxing to Gymnastics to the Knee Dance (which you are probably going "What in the world??") But it is killer.

I know that no matter who you are, you have at least 10 minutes in a day and as stated in a previous blog, 10 minutes is way better than nothing. Click here, print out the workouts and get to work. If you are really zealous - do a couple of them!! Have fun and have a great weekend.

I know I have used this one before - but it is one that is good to remember. When you buy your fruits and veggies at the store, immediately wash, cut and put them away. It will make it way more tempting to grab a few handfuls for snacks or whip up a salad of some sort when all of the ingredients are ready. Make your healthy stuff, true Fast Food.

I know, I know, I keep going on about all the things exercise can do for you, but did you know it could actually help smokers quit that nasty habit.  Most women are afraid to quit smoking because of the weight gain that is usually associated with quitting, but exercise has proven to reduce weight gain.  In a study done through the Archives of Internal Medicine, women who exercised vigorously while trying to quit smoking were twice as likely to remain smoke-free and they gained about half the weight of those who did not exercise.

Most people who exercise are not smokers because once you get in a healthy habit you stay focused on healthy activities and are less likely to do anything harmful to the body.  Think of it as replacing a bad habit for a good one.  “People who exercise (when trying to quit smoking) feel better both mentally and physically and report fewer mood swings as well as a feeling of empowerment,” according to Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society (ACS).  This empowerment can give you the strength to stay smoke free.

Exercising during pregnancy is allowed, recommended and can be very beneficial for everyone involved. Every time I am at the gym I have people comment to me on either A. How they are impressed that I am there and B. That they could just not do exercise when they were pregnant for one reason or another. Every once in awhile I get someone ask me if it is okay for me to be there which surprises me these days. It seems like it is pretty understood and if you look around you will find many pregnant women exercising. I know women that have finished teaching aerobic classes about an hour before they deliver!

Of course you don't want to go train for a marathon or try to start a bunch of new activities, but either continuing your exercise routine you had before you became pregnant (with moderations of course) or starting a walking and/or swimming program is completely acceptable and encouraged. Definitely talk to your doctor before you start as well just to make sure all is good. There are cases where women are told NOT to exercise due to something going on with the pregnancy.

Exercising will help you control your pregnancy weight gain, keep your body strong which will help ease the stress of carrying the baby, help during labor and delivery and shorten your postpartum recovery time. Exercising during pregnancy will also help keep you mentally sound! I know things can get stressful and emotional in life period let alone when you are pregnant. Getting out there and doing some exercise can help keep the head clear!

I know this is no new revelation, but it still seems like people are weary. Just take things a little slower than you normally would and listen to your body. Don't push yourself too hard and rest when you feel the need. But get yourself on a program and push yourself a little - and I can almost guarantee you will feel better your entire pregnancy.

If you are exercising to lose weight and get in great shape make sure you are working hard enough that you can carry on a conversation and be able to say three or four words at once without taking a breath, but you shouldn't be able to sing.  If you're just trying to stay healthy you don't have to work as hard, but you do want to break a sweat.

Even though my twins are only two years old, I think about all the fun things to come.  I think about their first day of school, their first dates, graduation, marriage and even playing with my grandchildren.  It's important for me to do what I can now to make sure I am around to witness all these firsts for my boys.  I exercise for many reasons, but the fact that I can decrease my mortality by 50% just by doing the minimum 150 minutes of exercise a week is what gets me off the couch and on a run.

There are so many health benefits to exercising and I have written about many of them, but if I listed all of them it would be pages and pages long.  In a nut shell exercising helps you live longer.  Just by doing a little exercise it has been proven to decrease mortality rate by 50%.  The intensity of the exercise is important for losing weight and getting into great shape, but for basic health issues, you don't have to go hard.  Just do what you can do in the time that you have.  150 minutes a week can be done any way you like.  You can do an hour a few days a week or 30 minutes five days a week or ten minutes here and ten minutes there. The key is to just move!

I'm sure you can look around and find reasons why you would like to live a long healthy life.  Maybe it's for your kids, grandchildren, or just because you have a long list of great things you want to accomplish in this lifetime.  Exercise can get you there.  Find the time and just do it!

No matter how healthy you think you are - go get your check ups. If you have loved ones that think they are invincible - make them go get their check ups. Many lives can be saved by prevention and early detection. Just get it done.

For Breakfast:

• Eat a piece of fresh fruit, or add fruit to cereal and muffins.
• Have whole-grain, high-fiber toast, muffins, pancakes or waffles.
• Choose fiber-rich hot and cold cereals that are low in fat and sugar.
• Mix fresh fruit, bran or bran cereal into low-fat yogurt.

For Lunch:

• Add lettuce, tomato, sprouts, etc. to your sandwich.
• Choose whole-grain, high fiber breads for sandwiches.
• Have bean or vegetable soups and/or green salads.
• Eat a piece of fresh fruit for dessert.

For Dinner:

• Choose whole-grain, high fiber rice or pasta.
• Include beans, nuts or seeds in salads.
• Eat a fruit cup for an appetizer or dessert.
• Try different fiber-rich dishes, such as bean soups and stews, corn chowder and stir-fried vegetables.
• Add bran cereal to ground meat for meatballs, meat loaf and hamburgers.

For Snacks:

• Eat fresh vegetable sticks, fruit or nuts.
• Have popcorn and add spices instead of butter and salt.
• Choose whole-grain, high fiber crackers.

General Advice:

• Make sure products contain whole-grain, not enriched or refined flours.
• Eat more raw fruits and vegetables, and leave the skin on.
• Eat fruits and vegetables, rather than "drinking" them.
• Chew foods well - eat slowly.

Some Fiber-Rich Foods:
Beans - Kidney, Navy, Lima, Lentils, Green Peas
Bran Flakes
Whole-wheat Pastas and Breads
Apples, Pears, Prunes, Strawberries, Corn
Wheat Germ
Bran Muffins (watch the fat in these)

Have you noticed how HUGE the dinner plates are these days.  They are twice the size they use to be.  Just like everything else.  My mother-in-law bought me some small dessert plates for Christmas and they are actually the perfect size for dinner.  I keep my portions low in order to fit everything on the plate.  Try using a smaller dinner plate and see how much less you eat and realize you don't need any more.

I am sure since the Easter Bunny came your house is full of candy. If you don't want to throw it all out, at least put it away and make it more difficult to get to. Put in in a sealed container up on the top shelf of the pantry. This will keep you from grabbing a piece or two each time you pass by.

I was reading an article by the Daily Herald in Chicago which talked about how exercise doesn't have to be unpleasant.  Many people think exercise is all about sweating in a gym or training for a marathon, but it's not.  You just have to find something you enjoy.  It doesn't have to be endless climbs up StairMaster machines, screaming music in crowded aerobics classes filled with skinny people and wet floors in strangely smelly locker rooms.

The potential benefits of exercsise may be enough to propel you off the couch and out the door. Everyone knows exercise is good for your heart, your bones and your joints. The article goes into talking about how it also lessens dementia associated with Alzheimer's and Parkinson's disease. It can prevent diabetes and its common complications like kidney and eye damage. And it may reduce your risk for some cancers, including those of the breast, colon, prostate and pancreas.

The article also quotes Dr. Eric Coris, director of Primary Care Sports Medicine at the University of South Florida, who says physical activity is one of the most powerful tools we have to prevent, improve or treat at least 47 health problems ranging from cancer to menstrual cramps. Exercise works by improving blood flow, reducing inflammation and promoting weight loss. Just reducing body fat hinders the production of hormones like estrogen that feed certain cancerous tumors.

Coris says walking, dancing, skating, cycling and paddling a canoe all count. So do the more mundane activities of daily living like vacuuming, washing and waxing the car, and raking leaves. It's even better if you make it a family affair and jump rope or play tag with the kids, throw a Frisbee for the dog or plan an active vacation. "Whatever it takes that makes exercise less objectionable," Coris says.

Find the physical activity you like to do and make it fun and enjoyable.  If you hate spin class, then don't go.  If you love roller blading then make that your 30 minutes of physical activity a day.  Exercise is not a scary word like most people think.  It's actually a word that could save your life, so find it in your day!

This exercise is advanced and requires good balance and core strength.  It's a great core strengthening exercise and may be something to work up to.

Hopefully your weekend is full of nice weather.  It's Easter weekend so take today and get out and enjoy some great family time.  Be active by riding bikes, going on a hike, or go to the park and find some great games and activities to do.  Make this weekend the start of many to come and utilize family time as active and fun time.

Happy Easter weekend. Enjoy your family, friends and loved ones. I hope you have nice weather so you can get out and play. Treat yourself to a treat or two especially if you successfully made it through the Season of Lent.

Have a wonderful day!

Quick Note - Hopefully you are not, but check out this article if you are on any type of weight loss product. On March 20th the FDA expanded its list of tainted weight loss products that consumers shouldn't buy or use because they contain undeclared, active pharmaceutical ingredients that may be risky. This list contains 72 illegal weight loss products. 

Well Easter weekend is upon us and I hope yours is filled with good weather, fun egg hunts and good nutritious meals.  I know there will be lots of yummy foods and for those of you who quit eating chocolate for lent, you can't wait to chow down on that chocolate Easter bunny and just about everything else with chocolate in it.  So, let's burn some calories these next two days to hopefully off set our caloric intake on Sunday.

Workout:

Friday:  Get in at least 45-60 minutes of some good cardio.  Really get a sweat going.  Think about burning those calories and keeping that heart rate up.  If you can't get the 45-60 minutes in all at once, then split it up with 15-20 minutes in the morning, then again at lunch time and again in the evening.  As long as you burn those calories, that's all that matters.  Drink lots of water and focus on getting in your five servings of fruits and vegetable.  Skip desserts or other sweets since you will have your share on Sunday.

Saturday:  Get in 30 minutes of cardio and 30 minutes of strength training.  Again with the cardio make it a good heart pumping, sweating, 30 minutes.  If you want to split it up with 10 minutes here and there, that's fine too.  With your strength training make sure you work all major muscle groups and do 2 sets of 10-12 repetitions.  Do exercises such as lunges, squats with bicep curls. push-ups, free weight rows, tricep kick backs, etc.  Be sure to get some core in with crunches and planks.  You can find some great exercises in the Fit Trick section.  Eat good healthy foods and avoid sweats and a lot of sugar.  You just have one more day to wait.

Have a great Easter meal and be sure to enjoy those Easter goodies (in moderation of course).  If you did the above workout then you earned it. 

Don't open the bags of candy the Easter Bunny is planning on using to fill the eggs and baskets until Sat. night. You don't want to risk finishing off the bags before Easter Morning! Those big open bags of candy can be dangerous!!

Breakfast is the meal of champions.  Breakfast eaters tend to:

• Eat a more nutritious, lower fat diet
• Have lower blood cholesterol
• Enjoy success with weight control
• Are mentally alert and more productive
• Have more energy to enjoy exercise either in the morning or later in the day

Be sure to eat a good healthy breakfast every morning!  FYI, this does not include a McDonalds Egg McMuffin.

I posted this in March - but it goes very well with fitDiva Lara's post from yesterday. Get those kids moving. NOW is the perfect time.

Spring is in the air! Hopefully so is the desire to get active and fit! If you aren't motivated yet, try going shopping for shorts, tank tops and bathing suits. That might do the trick!!

With spring comes so many fun things to do outside with your kids. Go for adventure hikes and fun bike rides. Go bug catching, bird watching, flower picking, or mushroom hunting. Plant flowers and trees together. Go fishing and/or camping. Check out your local state parks. They are a great place to go and explore and most have nature hikes and marked trails for you and your family to enjoy and great big, fat trees that are perfect to climb! Now is the perfect time.

If you aren't the nature bugs, go find an empty field and build an obstacle course, fly a kite, kick the ball around, throw the frisbies, chase bubbles, play tag or do cartwheels. Play hide and seek and/or chase and run all around. Put on some roller skates or blades while your kids are skate boarding or wave boarding! (or skateboard yourself, just be mindful of the possible injuries!!) Get your chalk out and play hopscotch or jump rope. If it rains, go dance it it and jump in all of the puddles!

If you are lucky enough to live by the beach - go check it out! You most likely wont be able to get in the water but you can have a picnic, build sand castles, look for sea shells and check out all of the cool sea life if the tides are low.

If you don't want to leave your house, just go out into your yard. The art of make believe can be amazing. You can pitch a tent or build a fort and pretend you are camping in the woods. If you are lucky enough to have good trees you can build a tree house! If you have a sandbox you can pretend you are at the beach and build sand castles.

It doesn't really matter what you do. What matters is that you get outside, with your kiddos and get moving. I am sure most of you have been cooped up for the long winter and just itching to get out. Well now you don't have an excuse. The possibilities are endless. Get out there and have fun!

Of course the Easter Bunny has to put some candy in your kids' Easter eggs and baskets, but ask him to put some coins or little toys in a few too. It can cut down on the early morning candy eating Easter Morning and the weeks there after for all of you!

I think the most shocking piece of information that was given at the American College of Sports Medicine (ACSM) conference was how this generation of children will be the first to not out live their parents.  This is for one reason and one reason only....LIFESTYLE.  Let's face it, the children of today do not move.Technology has taken over their physical play.  Television, video games, computers, cell phones, etc. have gained their interests and parents are not monitoring their time and basically not encouraging exercise and physical activity.  Another big reason for this is our children's eating habits.  Drive past any fast food restaurant during lunch time and notice how many cars there are.  Parents don't want to cook and take-out is easy and convenient.  If they do cook it's high fat processed foods that have hardly any nutritional value.

Because of this lifestyle our children are obese, out of shape, and unhealthy. It's leading to Type 2 Diabetes, heart problems and chronic diseases which will shorten their life span. I don't know about you, but this is scary.  Who will be our firemen, our police officers, or other critical jobs.  Most police academies have already had to lower their standards to be a police officer because they can not find enough people who can pass the physcial fitness requirements.  This is not good!!!  So, what can we do?

• Get our kids moving.  Sign them up for fun social physical sports. Make outside play fun by playing tag, hide and go seek, or other fun games that you liked to play as a kid.  Take nature walks or fun bike rides.  Get them moving.  Just be creative and find a way.
• Limit their television, computer, games, etc. time to a total of one hour a day.  They may not like it, but what is more important, their health or computer time?
• Cut eating out as much as you can.  Fill your refrigerator with fruits, vegetables, yogurts, and other healthy snacks that are low in sugar.  You can make quick meals that are healthy and easy.  How hard is it to boil some spaghetti, brown some turkey meat and put a little pasta sauce on it.  Pretty easy!  Find and research other healthy recipes that are quick and easy.  I have a crock pot and I throw in some chicken breast, vegetables and seasonings and let it cook all day.  When I get home dinner is ready.
• Teach your kids about good health and be a role model.  Exercise and eat right yourself and your kids will model that.

We have to do something and it starts right here, right now with you as a parent.  Depending on your children's age, you have the ability to control what they eat and how active they are during their day.   Make sure your child grows up to be healthy and strong!  Click Here for a great article by the Environmental Health Perspectives regarding childhood obesity.  It's where I got the picture for this article. 

It's getting time for all those great parks and recreation summer leagues to begin, so get a team together and sign-up.  Play outdoor volleyball, tennis, softball, or whatever sounds like fun.  Get a good group of fun friends and get in some great physical activity.  If you commit, pay the fee and sign-up you will less than likely back out and not go.