Create Your Own Circuit Workout At Home

According to a recent AP Medical article, circuit gyms are the latest rage among busy Americans.  And why not?  They’re designed so you can pack a total body workout–with resistance training and cardio–into just 30 minutes.  Moreover, many are gender-specific, so you’re surrounded only by other men or women (no worries about that cutie seeing you sweat and huff while you workout).

Curves is probably the most popular of these gyms, although the male counterpart–Cuts Fitness For Men–is growing.  Major gym chains have also started adding a circuit workout.

So what does circuit training involve?  In general, there’s some sort of route mapped out in "stations."  You might have a machine for leg presses, then a spot to do some cardio, then a machine for bicep curls, then another spot for cardio, etc.  Every thirty seconds or so you switch stations, going from one exercise to another.  You keep following this pattern until 30 minutes have elapsed.

The cost varies, but it’s typically $30 or so a month.  However, you can easily design your own circuit workout at home for less!

For cardio:  Cardio you can do in your living room includes: walking/jogging in place, jumping jacks, squat thrusts, jumping rope, dancing to music, shadow boxing, and mountain climbers.

For strength-training:  All of these exercises can be done with your own bodyweight, although you can buy some dumbbells or resistance bands for extra resistance or variety.

Do each exercise for 30 seconds or a minute, then switch to the next.  Repeat circuit until you’ve completed thirty minutes.  (If you’re unfamiliar with these exercises, click on them to get more details.)

• Exercise 1:  Cardio
• Exercise 2:  Pushups or Modified Pushups 
• Exercise 3:  Cardio
• Exercise 4:  Squats 
• Exercise 5:  Cardio
• Exercise 6:  Plank position 
• Exercise 7:  Cardio
• Exercise 8:  Lunges
• Exercise 9:  Cardio
• Exercise 10:  Tricep dips 
• Exercise 11:  Cardio
• Exercise 12:  Calf raises 
• Exercise 13:  Cardio
• Exercise 14:  Bicep curls (use light weights) 
• Exercise 15:  Cardio
• Exercise 16:  Crunches 
• Exercise 17:  Cardio
• Exercise 18:  Leg lifts 

Remember to warm up, cool down and add some light stretching at the end of your workout.

Brown Bag A Healthy Lunch

If you go to the deli for a take-out lunch every day, chances are you’re eating more calories than you need!  Restaurant portions have ballooned during recent years, and these days a turkey sandwich, chips and soda could be costing you 700 calories!

WebMD.com recently posted an article about healthy lunchbox ideas for kids.  But we "big kids" need healthy lunches, too!  Some of their suggestions–canned tuna fish, tortilla wraps and leftover soups–can just as easily be packed in your brown bag.  So check out their article for more ideas.

But if you’re looking for something new and exciting, try these suggestions:

Reheat…

• Steamed edamame, brown rice and grilled marinated tofu
• Bean burritos made with black beans and whole wheat tortillas
• Stir-fry veggies over brown rice
• Baked potato topped with steamed broccoli and almonds
• Steamed or grilled asparagus served with a lean chicken breast and sweet potato fries
• Red beans and rice, with a small side salad

Serve cold…

• Whole grain pita stuffed with "salad" (lettuce, tomato, cucumber, garbanzo beans, etc.)
• Yogurt, chopped walnuts and fresh fruit salad
• Diced chicken or tuna mixed with cooked whole wheat pasta, fresh veggies and Italian dressing
• Antipasti plate:  lean meats, gourmet olives and marinated artichoke hearts
• Rice balls made with brown sticky rice and nori seaweed
• Stuffed tomatoes:  Fresh tomato stuffed with a whole grain (like quinoa) and a lean protein (like tofu)
• Soba noodles with light soy sauce and dried nori strips
• Matchstick vegetables (like zucchini, peppers and carrots) tossed with olive oil, fresh basil and diced tomatoes

Keep in your desk…

• Mixed nuts & seeds:  walnuts, almonds, sunflower seeds, pumpkin seeds
• Whole grain crackers and nut spread (choose an all-natural version to avoid added sugars)
• Room temperature fruit like apples and bananas
• Granola bars (watch the sugar content!)

The Secrets Of Successful Weight-Loss Losers

Want to know how real folks manage to take off the pounds–and keep it off?  The National Weight Control Registry is composed of people who have lost thirty or more pounds, and kept off the weight for at least six years.

And though none of them follow the exact same plan, a USA Today article summed up the one thing they all have in common:  Vigilance.  Successful losers don’t slack when it comes to diet and exercise.  Instead, they get regular physical activity and they keep a close eye on their weight.

So if you’d like to become a successful loser, too, try some of their tricks:

Diet and exercise:  Many of us would prefer to do one or the other.  We either hate the idea of restricting food, or we can’t imagine going to the gym every day.  But the majority of successful losers don’t try one or the other.  They use both.

Focus on calories and fat:  Low carb diets may be the rage, but the folks registered with The National Weight Control Registry maintain their weight loss with a combined low-fat and low-calorie diet.

Eat breakfast:  Some people believe that skipping breakfast will help them "bank" calories, but the majority of folks who lose weight eat breakfast every day.  You’ll have more energy for activities and avoid binges at lunchtime.

Stay consistent: Successful losers maintain a consistent diet, even during weekends and holidays.  It’s ok to indulge a little for special occasions or a night on the town–just don’t do it every week.

Restrict variety:  Studies have found that offering folks more food choices means they’ll eat more food–and the same is true when you’re dieting.  People who keep the weight off restrict the variety of foods they eat, such as limiting the different types of cereal in their pantries.

Turn off the TV:  Research has linked our increasing time in front of the television to America’s obesity problem.  Not only does it make us sedentary, it also tempts us with food and restaurant commercials!  So turn off the TV; most of the registry’s participants watch less than 10 hours a week.

Replace Junk Food With Healthier Treats

Potato chips.  French fries.  Cookies.  Ice cream.  We all indulge in junk food every once in a while, but a regular habit of high-calorie treats can add inches to our waistlines.  An article at WebMD.com outlined a few tips to help "de-junk" your diet, including things like limiting fast food and using portion control when you snack.

But no one wants to give up tasty treats forever, and you don’t have to!  Instead, try reaching for healthy substitutes that are similar to your favorite junk foods, but with fewer calories and more nutrients.

Some suggestions:

Instead of French fries…
Try oven-baked fries!  Slice potatoes into wedges, spray with a little oil (like canola) and sprinkle with salt.  Bake in a 350 degree oven until crisp on the outside and tender on the inside.

Instead of ice cream…
Try fruit sorbet!  You can buy it pre-made from the store, or make your own by freezing pureed fruit.

Instead of potato chips and dip…
Try veggies & hummus!  Sliced cucumbers and baby carrots make great dippers for fiber-rich hummus (a dip made from chickpeas).

Instead of pie…
Try fruit crisp!  Top fresh sliced fruit (like apples or peaches) with some quick-cooking oatmeal, cinnamon and a dash of brown sugar.  Bake until fruit is tender.

Instead of a cookie…
Try a graham cracker!  They have less calories and fewer chemicals, but the same crunchy sweet taste.

Instead of cake…
Try a quick bread!  Banana bread and zucchini bread have similar textures to cake, plus a hint of sweetness.  Bake your own so you can make the recipe healthy by substituting applesauce for oil.

Instead of nachos…
Try corn chips and salsa!  The salsa provides lots of nutrition since it’s chock-full of tomatoes and onions.

Instead of cheese puffs…
Try popcorn!  Make it in an air-popper for fewer calories and less fat.  If you want a little more flavor, try sprinkling it with parmesan cheese.

Health Tidbits

• Men feel pressured to have the perfect body.  Link 

• Fiber keeps you regular.  Link 

• Short periods of icing best for sprains.  Link 

• High-calories and low-fiber diets cause obese kids.  Link 

• Exercise improves mood.  Link 

• Britain faces obesity crisis.  Link 

The New Way To Measure Your Weight

Yesterday we posted an article about BMI as the standard for measuring obesity.  And though it’s long been the accepted method, many experts are now suggesting that another tool might be more effective and accurate when determining who is at most risk because of their waistline.

The tool?  A simple tape measure.

According to a recent article at MSNBC.com, waist-to-hip ratio, as measured by a tape measure, may be a better predictor of who is likely to experience health problems because of weight.

Here’s how to do this test yourself:

• Measure your waist
• Measure your hips
• Divide your waist measurement by your hip measurement to get your waist-to-hip ratio.

Women should have a ratio of 0.8 or less.  A man’s ratio should be 0.95 or less.

Researchers have suggested that abdominal fat is much more dangerous to our health than fat stored elsewhere on the body.  By using a waist-to-hip ratio, we’re focusing more on belly fat in our calculations.

"Pear" shaped folks are in luck–it’s likely they’ll have a lower waist-to-hip ratio because they tend to carry excess weight around their hips and thighs.  "Apple" shaped people–even skinny ones–may be surprised at their ratio.

If your waist-to-hip ratio is higher than recommended, you may want to consider changing your diet and adding more physical activity to your daily life.

Even A Little Extra Weight Is Dangerous

According to a recent AP article, being even just a little bit overweight can contribute to premature death.

Scary?  You bet.  But it’s something we need to know.

Carrying extra pounds is linked to all sorts of illnesses and diseases, such as diabetes, heart disease and some cancers.  And it’s not just the obese who are at risk.  According to a study by the National Cancer Institute, folks who are simply overweight–not yet obese–were still more likely to die early when compared to folks who were normal weight.

(As another note, underweight people also were more likely to die prematurely.)

So what’s the right weight for you?  That depends a lot on your frame, muscle mass and other factors.  However, there is a standard BMI chart. 

A BMI of 18.5 to 24.9 is considered normal.  A BMI of 25 to 29.9 is considered overweight.  And anyone with a BMI over 30 is labeled obese.

To find out your BMI (based on height and weight), check out this chart.

The Blame Game: Obesity In America

A recent Dateline report, as published on MSNBC.com, examined the finger-pointing that’s been going on among food and health experts.  The topic:  Who is to blame for America’s expanding waistlines?

Critics of the food industry believe that corporate America shares at least some of the responsibility.  One of the big reasons:  fast food companies fail to post nutritional information in obvious places in their restaurants.  Because of this–and some slick advertising–consumers mistakenly believe that fried chicken strips are actually healthier than a hamburger.

On the other side of the fence are the "personal responsibility" folks.  According to these experts, the information is out there that will help us make healthy choices, and we’re free to make our own decisions.

But for some, the available information can be confusing.  It seems a contradictory report is released in the media on an almost-daily basis.  Yesterday low-fat diets were healthy.  Today they’re not.  Yesterday low-carb diets lasted for the long-term.  Today they don’t.  So what’s a consumer to do?

Forget the fads.  Forget the hype.  Don’t believe a single word that is uttered by an advertiser who just wants to sell you a product.

We are free to make our own choices and do our own research.  Fast food restaurants don’t post their nutritional information in the restaurant, but it’s always available on their website.  Spend a little time doing some research, and you’ll be prepared to choose the healthiest option the next time you’re sitting in the drive-thru.

In this case, an ounce of prevention really is worth a pound of cure–or a pound of fat on your thighs.

Sooner Is Better Than Later When It Comes To Diet

Mike Stuckey at MSNBC.com is chronicling his battle with prostate cancer in a series of columns.  One of his recent articles describes his new, healthy diet.

According to Stuckey, his research indicates that diet can have an effect on his battle against cancer.  He believes that certain foods can make his body a "playground" for cancer, whereas others can actually help his body fight the disease.

His new diet includes lots of fruits, veggies, whole grains and legumes.  He eats small amounts of fish and chicken, too.

One of the most interesting things noted by Stuckey is that he, like a lot of people, always thought about losing weight and eating healthier foods.  But he’d always put it off, thinking that "tomorrow" would be a good time to start.  Now that he’s been diagnosed with cancer, he’s looking at diet from a whole new perspective.

So what can you learn from Stuckey’s experience?

There’s no time like the present.

Don’t wait for a life-altering diagnosis–cancer, heart disease, diabetes–to make changes to your diet.  Start now!  Research has indicated that eating certain foods and eliminating others may actually help prevent disease.  Why wait?

If you’ve always wanted to eat healthier foods, but seem to procrastinate when it comes to actually making a dietary change, now’s the time to grab the shopping cart by the handle and give your refrigerator an overhaul.

Maybe it won’t make a difference in your overall health.  But then again, maybe it will.

Plan For Weight Loss

Sure, we all know that cutting calories and exercising more can help us lose weight.  But knowing what to do isn’t always enough.  Does this remind you of a typical day in your life?

10:00AM:  Meeting in the conference room.  I shouldn’t eat one of those donuts.  But maybe I’ll have a bagel…

12:00PM:  I forgot to pack my lunch, so I guess I’ll go to the deli.  Maybe they’ll have fruit salad today.  Or perhaps I could eat a turkey sandwich…

3:00PM:  Jane has M&Ms on her desk.  I’ll be good and won’t eat even a single piece.  But I do feel hungry.  Perhaps a granola bar…

6:00PM:  Hmmmm… time to go to the gym.  I did a cardio workout yesterday, I guess I should do some weight lifting today.  But that Pilates class sounds interesting, too…

Sally Squires at The Washington Post wrote a column about planning our daily diet.  According to Sally, most of us aren’t really accurate when we count up our calories.  In fact, some of us may miscount as many as 400 calories per day!  She suggests using technology–PDA software or websites–to help plan daily menus and accurately count our calories.

It’s good advice.  We’re all familiar with the "Fail to plan, plan to fail" school of thought.  And, when it comes to weight loss and fitness, it’s true.  Most fitness professionals know that preparing ahead of time and tracking progress is an important part of staying focused on both diet and exercise.  However, logging every morsel you eat on a website may seem daunting to some.

If good ol’ pen and paper is your favorite medium, you might consider keeping a paper journal of your diet and exercise plan.  Unlike some forms of technology, it’s portable and readily available at all times.

Here’s an example of a basic diet/exercise journal (italicized items denote the personal things you would write in each day):

DATE/DAY

Diet

7AM:  ½ c plain oatmeal, ½ cup blueberries, 2 hardboiled egg whites

10AM:  Low-fat yogurt, apple

1PM:  Large green salad with tomatoes, carrots and grilled chicken

4PM:  Cottage cheese and strawberries

7PM:  Stir-fry tofu and vegetables, brown rice

Exercise:  30 minute brisk walk on treadmill, 20 minutes yoga routine

Notes:  Felt a little tired today.  Got hungry at 9PM, so may need to increase calories at dinner or add another light snack to the day.

A simple journal like this (which can be even more detailed, if you prefer) can help you track calories, meals, emotions and exercise progress.  Create your journal from a small spiral notebook or mini-diary, so you’re able to carry it with you to restaurants, work, the gym, etc.  You might also want to consider writing your journal in a traditional business day-planner, which is already dated for your convenience.

Some other strategies for planning ahead:

• Keep two journals:  A "plan" journal and an "actual" journal.  Each evening before bed (or once a week) in your "plan" journal, write down the meals and exercises you plan to do the next day.  Write down what you actually ate and did in your "actual" journal.
• Cook on Sunday:  Or Saturday.  Or Wednesday.  Pick a day of the week when you have a few hours, and cook plenty of healthy foods that you can eat for the next seven days.  Make a big pot of healthy bean soup, a batch of brown rice and bake some sweet potatoes.  By having the food ready-to-go, it’ll be easier to stick to your menu plan.
• Schedule it in.  If you carry a planner or mark appointments on a calendar, make sure to schedule in your workouts, too.  Once a week, look over your upcoming schedule and pencil in some exercise time.  Then make sure you go to the gym or strap on your sneakers at the appointed hour–just like your exercise time was a doctor or dentist appointment.