Monthly Archives: January 2014

How To Exercise In The Pool

Out of all the places where you can work out, the swimming pool is one of the best, as swimming is a low-impact workout (which means it will not hurt your joints or your back), while also being a full-body workout – but if you have a swimming pool of your own, one thing about using it to work out is that you can sometimes run out of viable ideas. While you can certainly "just swim" and get an excellent workout, there are a number of other great ways to work out in your pool as well, and you can use these when you get tired of swimming, or when you simply need a bit of variety.

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One thing that will be important for you to realize when you decide to swim in the pool is that the best way for you to get a full-body workout is by making sure both your legs and arms break the surface of the water on every stroke; this will provide the greatest amount of resistance to your body, and will therefore provide you with the best workout possible.

You can also get a workout by kicking your legs while holding onto the side of the pool, either kicking underwater or up near the surface of the water; you can do this with your back against the wall and your elbows on the ledge of the pool, or you can do it with your front facing the ledge of the pool, kicking your legs out behind you.

People will often run in the pool when they are doing physical therapy to recover from back or leg injuries, and this is also a great workout in general – and if you want to make the workout more of a full-body workout, you can also get some pool weights to hold onto as you do your "running."

By working out in the pool, you will be able to get a full-body workout while also relaxing – and when you try some of these suggestions, you can also provide yourself with some ever-necessary variety!

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Three Things To Look For In A Weight Loss Plan

If you have been trying to lose weight, you understand just how much of a struggle this can be. After all, many people spend years trying and failing to lose weight – going through weight loss program after weight loss program. If all this sounds familiar, however, you first need to realize is that everyone has the ability to lose weight – and the second thing you need to realize is that this includes you, as long as you are able to find the right program for you!

The first thing you need to look for in a weight loss program is that it is safe; too many weight loss programs capitalize on the desire people have to lose weight fast, but a steady, safe approach to weight loss is far better in the long run.

The second thing you need to make sure of is that the weight loss program you are looking at is actually effective; there are a lot of weight loss programs out there that truly do bring miraculous results in an incredibly short amount of time – but the reason these programs are able to accomplish this is that they are making you lose muscle weight or water weight. And in this way, you will actually be making yourself less healthy, and will be setting yourself up for weight gain down the road!

to find a weight loss program that is easy; naturally, most people who read that will say, "Well, of course, but that’s impossible" – but the truth is, there are plenty of weight loss programs out there that work, and some will be far easier for you than others!

Safe, effective, easy weight loss will not occur overnight – but this is not to say that it cannot occur at all; each and every person has the ability to lose weight in a safe, effective manner – and this includes you – so start looking for the program that is right for you, and soon you can experience the results you desire!

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Should You Try a Low Carb Diet?

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The principle behind low carb diets is that you will lose weight if you eliminate or severely reduce the amount of carbs in your diet because carbohydrates spike blood sugar levels and cause your body to produce insulin. This is something every diabetic knows: extra insulin production causes the body to store extra calories as fat. But do low carb diets work? A diet of no or very few carbohydrates, which can indeed result in impressive weight loss.

If the results of low carb diets are so impressive, why are so many people still overweight? Few people can stick to a low carb diet long term, and the diet doesn’t emphasize any kind of portion control. Your body is used to burning carbohydrates as fuel, and it is a lot mroe work for the body to convert fat and muscle to fuel than to convert carbs. And yes, your body will indeed take some of the fuel it needs for daily functioning from your muscles if you are on a low carb diet, especially if you don’t lift weights or perform other forms of muscle-building exercise.

Is it worth it to listen to low carb diet proponents at all? Low carb diets do have something on straight, because in general, Americans eat way too much starch and sugar, and too little protein and fiber. However, you can’t eliminate carbohydrates and expect your body to handle athletic challenges, because your body will be too sluggish and weak to perform well, leaving you prone to injury.

What is the healthy option? It’s wise to reduce your simple carb consumption, eating small amounts of complex carbs instead. Beef up your protein intake, and increase your intake of healthy foods like leafy greens and other vegetables. Make sure your diet plan incorporates exercise, including resistance training, since you need to build muscles, not lose muscles. Pay attention to the following: portion control, calories, and quality of food, all in addition to exercise.

You want to pursue diet and weight loss programs that are focused on long-term sustainability, but short term results.


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Make Sure You Exercise During Pregnancy

Exercising during pregnancy is very important for your health. Staying fit will help you stay strong and healthy through your pregnancy and help you burn any extra calories you don’t need. There are a number of things you can enjoy doing while pregnant.  You may not be climbing moutains but there are ways to stay fit. Please remember to speak to your doctor to make sure you are safe for exercise.

Walking is one of the best things you can do for yourself when pregnant. Consider taking a walk with your significant other or friend to share some quality time together. Walking can be done through out pregnancy and as long as you take it slow and easy you can easily do this up to the day you go into labor.

Swimming is also a great exercise for pregnant women. The water helps to take the weight off of your back and joints.  During the later trimesters of pregnancy this can feel strange.  Don’t be shocked when you have a little harder time breathing or you feel like your belly is sitting differently. Feel free to grab a kick board or an aqua jog belt if you feel your buoyancy is off.

Yoga can be a great exercise if done carefully. You can try to find yoga classes that are specifically for yoga during pregnancy. Classes that are specific for pregnancy are great because the stretches are often modified to keep you safe. Yoga can help relax you while keeping you limber.

Light weight lifting during pregnancy is a great way to stay toned and strong. Finding a fitness trainer who is familiar with pregnancy and weight lifting would clearly be the best choice for you. Remember to stay light on the weight and do more repetitions.

Pregnancy is hard on a women’s body. Staying fit can be a great health benefit to you while pregnant. Not only will staying in shape help you during labor, but it will speed up your recovery after your baby is born. Remember slow and steady while exercising.

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The Importance of Recognizing the Signs of a Heart Attack

Being able to recognize the symptoms of a heart attack can not only save your life, but it can save the life of someone else. Ideally the goal should be getting immediate medical attention for someone who has suffered a heart attack.  This is done to try to minimize the amount of damage done to their system.

As with everything else in life people tend to take what they see on television and apply it to real life.  The same can be held as being true for heart attacks. Although the chest gripping pain can come on suddenly, intensely, and quickly it is not always the case. If you see someone acting like this, your first instinct should be to call 911. You need to be aware that not all heart attacks act this way.  What other symptoms can occur?


What if the pain comes and goes? A heart attack can sometimes exhibit itself this way also. People will sometimes complain that the pain is focuse in the center of their chest and comes and goes. The pain may be exhibited in other parts of the body such as the neck, arms, and jaw.  Other symptoms may include shortness of breath, and nausea. It is also common for people to become cold and clammy when they are having heart problems.

Would you know what to do if someone had a heart attack? First and foremost call 911 immediately. Keep the person calm and find out if they take any medications such as nitroglycerine. If you have an asprin available you can provde it to them if they are not allergic. Asprin reaches the blood stream the fastest when it is chewed.

You may need to preform CPR if the person stops breathing. Knowing basic first aid and CPR is important just for this situation. You could save the life of a stranger or a loved one by being able to stay calm and think quickly. Saving a life makes knowing the symptoms of a heart attack very important.  You never know when one may strike.

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Running in the Hot Weather

Everyone loves to exercise during the summer month, but what do you do when the heat advisories start and you are facing 100 degree weather. You can still safely exercise outdoors if you follow a few precautions. Here are some great tips to assist keeping you safe during the hot temperatures.

First thing to do is to your best to run or bike during early morning or late evening hours. This is to help reduce the amount of heat your are exposed to. Morning hours are typcially the coolest time of day, so if you need to get your run in this is the best time to do it. If you will be running that early in the morning, make sure you wear reflective clothing or bright colors so you are visible to motorists. You can also purchase a clip on red strobe light.

Another option is to consider changing up your exercises. For example swimming can be a great substitute during warm weather. For those who have not done a lot of swimming, open water swimming can be a bit difficult. You can purchase extra things such as flippers, kickboards, and hand paddles to boost the workout you are doing in the pool.

Staying hydrated is an absolute must for you to do. Hot weather sucks the water right out of you via sweat and even through the process of breathing itself. Make sure you carry a water bottle with you. There are jogging and biking shirts that allow you to hold water bottles in the shirt itself. If you prefer to have ice-cold water this is also a possibility as there are a number of bottles available now that can facilitate this. Sugary drinks should be avoided, water is the best thing for you.

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How To Get Into Swimsuit Shape

One thing that tends to give a lot of people problems is trying to get into what they would call "swimsuit shape" – and if you are going to be taking a vacation during the winter, this can be even more difficult to do, as it is tougher to really sculpt your body the way you might like when it is cold outside; at the same time, however, it is entirely possible for you to get your body into swimsuit shape, no matter what time of year it is, as long as you keep a few simple things in mind.

If you are wanting to get into swimsuit shape, the first thing you will need to realize is that you can train your genes to burn fat, and one of the best ways to do this is by realizing that when it comes to eating, more is less; rather than eating "three square meals a day," get in the habit of eating five or six smaller (healthy!) meals a day, and this will help your body to burn fat on its own.

Another thing for you to realize is that getting your body into swimsuit shape will generally entail getting your body fit and toned, and in order to do this, you will want to combine your "more is less" approach to eating with a "less is more" approach to working out. When you work out by walking a lot (instead of putting unnecessary strain on your back and joints by running!) and by lifting just a few days a week, you will tone your muscles, encourage your body to lose fat, and keep your body from experiencing cravings for sugar and carbs – all of which will add up to a much better "swimsuit body."

When you add plenty of rest to these things (making sure you are giving your body as much sleep each night as it requires), you will soon realize that your body is in tremendous swimsuit shape – with a whole lot less work than you may have thought this process would have required at the start!

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Alternative to the Exercise Bike

Those of you who enjoy the exercise bike at the local gym and have considered buying one, might want to consider another option. Do you own a bicycle already? If you do, you should consider looking into a bike trainer instead. This can save you a lot of money and also a lot of storage space. A trainer is a stand you attach your bike to that provides resistance similar to biking through the use of air, fluid, or magnetism. They take up very little room in comparison to a normal exercise bike.

The three types of trainers each have their own unique qualities. You will need to decide what works the best for you. Wind trainers use a fan to create resistance with the air that you work against. They are the cheapest of the three, however they are very loud when pedaling. They work well for beginners because the resistance can be on the lighters side. The harder you pedal the more resistance you will gain at least to a point.

Trainers that use magnets are pretty mid ground as far as trainers go. Comparable in price to a wind trainer, they fit better for a beginner to intermediate rider. They are quiet in comparison to wind, however the quality of resistance isn’t the same level as a fluid.

Fluid trainers are considered to be the best, and create a more realistic feel to that of riding on the road. However they are generally more expensive, and do have their own problems. The unit uses a "fan" encased in liquid, which creates resistance, however the added complexity of the machine, leads to more wear and tear over time. Some models seem to have a problem with leaking.


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Examining The GoFit Ball

You may have gone to a friend’s house and seen one of those big, silly-looking exercise balls in their living room and thought, "There is absolutely no way those things actually work." But it is better to actually research for yourself than to automatically assume that they do not really work. And if you look up some things on the GoFit ball, you will probably be surprised by what you find!

First off, be aware that there are many companies that make exercise balls, but not all of these are created equal, as some have a tendency to pop easily or to become sticky over time. The GoFit is the premier exercise ball, and it is extremely durable, with no stickiness or odor! What’s more, you can get a GoFit ball without spending a whole bunch of dough; for instance, the 65 centimeter GoFit ball – along with a 25 minute instructional DVD – costs only $33 (and it is only 24 dollars if you shop for it on Amazon!).

If you decide that you want to purchase a GoFit ball, keep this in mind: when picking a size, you should judge it based off the length of your legs, rather than based off your height. This is an important consideration to keep in mind, as you will find that GoFit suggests sizes based on height, but this should be adjusted accordingly if your legs are long or short for your height.

So then, the question becomes: "Okay, it’s a good price and it’s durable, but does it actually work?"

The short answer to this question is: It absolutely works, as long as you use it correctly on a regular basis! You need to keep the ball inflated to the proper size (it comes with an air pump as well) and use it several times per week; if you do this, you will significantly strengthen your core. Furthermore, you will feel a huge improvement in your back – even if you have had back problems, and even if these back problems have been severe!

You can actually have a fun, easy workout, for a very reasonable price; the investment in a GoFit is well worth it, as you surely will see if you buy one yourself!


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How To Replace Butter In Your Diet

Most people are fully aware that butter is not a good thing to put into their bodies, but they cannot get away from it nonetheless! Oftentimes, butter makes food taste that much better, and it can be difficult to move away from butter – especially if you grew up with it. After all, margarine – despite its sincere efforts to try to replace butter – does not taste the same; so what is a butter lover to do? Well, quite frankly, it is not easy to get away from butter; if you are trying to do so, however, here are a few simple tips for replacing butter in your diet.

A lot of people use butter anytime they cook on a stove, regardless of whether they are making eggs, pancakes or a simple grilled cheese sandwich. You can eat much healthier, however – and still make food that tastes great – if you start using olive oil instead of butter when you cook on the stove. The taste of food that has been cooked in olive oil is different from the taste of food that has been cooked in butter, but many people actually find that they prefer the taste of food cooked in oil once they get used to it!

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Another area where people have a hard time switching away from butter is on toasted breads – including bagels and English muffins. If you have ever tried toast with butter and jam (and chances are you have!), try this next time, but skip over the butter and make it with only the jam! If you enjoy bagels and English muffins, you can try these with jam as well, and you can also try them with a thin layer of peanut butter.

If you are partial toward butter when it comes to having something to dip your bread and seafood into, try dipping them into oil and spices instead. With this, you will get a rich, full flavor very similar to the flavor of butter, and you will not be clogging your arteries in the process!

Check out Cooking For Isaiah – the best cookbook for Gluten-Free and Dairy-Free recipes!

If you want to stay away from butter, in the end, it will come down to you making a firm decision to stay away. But as it can be difficult at first, these tips can help you ease away from butter into healthier alternatives.


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