I am excited to announce the next Boot Camp mini-session. This time I am offering TWO time slots and TWO intensity levels. You get to choose. Register to attend one time slot for both weeks and receive a FREE Priority Fitness Burbank workout towel. My workouts are always positive, personal and powerful! This fabulous low price will get you two amazing sessions of fat-burning circuit training. I limit the number of participants to create a personalized environment. Don't miss out - Register today by going to PriorityFitnessBurbank.blogspot.com.
Friday, February 20, 2015
In the case of pronation, try arch-support inserts in your shoes. Stabilizing the arches may help lessen stress on your shins. Even runners with high arches may feel relief with orthodic inserts.
If your shin splints are caused by overuse, as soon as you feel achiness, cut back on weekly mileage or do non-impact exercises. Less pounding equals quicker healing. Use this time of resting your shins to focus on another skill such as swimming or fine-tuning your pushups. Try massaging your shins after exercise and then ice to reduce inflammation.
Stretching your calves will benefit your shins no matter what the pain is caused by. Lie on your back. Lift one leg and wrap a towel or band on the ball of your foot. Pull the toes down for 15 - 20 seconds. Switch legs. Repeat 3 more times. You can also stretch your calves sitting with legs straight in front of you. Wrap the towel around the balls of the feet and pull toes toward your chest.
If you don't see improvement, consult a physician.
Enjoy moving your body this week!
Friday, February 13, 2015
Fresh produce provides the cornerstone for a heart-healthy diet because it helps wipe out free radicals in the bloodstream, protecting blood vessels. It's what Zumpano calls "the whole-foods diet. You want everything to be in its natural form, as it comes from the ground, the less processed the better," she says.
Whole grains, beans and legumes, nuts, fatty fish, and teas are just as important -- offering all sorts of complex heart-protective phytonutrients. That's why variety is best in selecting heart-healthy foods, says Suzanne Farrell, MS, RD, a spokeswoman for the American Dietetic Association.
Here are a few top-performers:
Omega-3 fatty acids.
Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.
Omega-3 fatty acids; fiber, phytoestrogens.
Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.
3. Black or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
Give soup or salad a nutrient boost -- stir in some beans.
Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
Baked squash is comfort food on a chilly day. Serve with sauteed spinach, pine nuts, raisins.
Give your Valentine the gift of a healthy heart, stay active and enjoy your food.
Thursday, February 5, 2015
Hit the Weights
Pumping iron keeps your metabolism humming. "Starting around age 35, women lose 5 to 10 percent of their lean muscle mass per decade" says Michele Olson, Ph.D. "So when you're 45, even if you weigh the same as you used to, you've lost about eight pounds of muscle and replaced it with eight pounds of fat." Studies have found that women who do a moderate strength workout four times a week can gain about a pound of muscle per month. This can boost your resting metabolic rate (RMR) so you are burning calories for hours after your workout.
Ditch Crash Dieting
Diet shakes, bars and supplements might sabotage your weight loss. A recent study in Obesity showed that people who reduced their calorie intake by 25% experienced a drop in their RMR. While you are crash dieting, you are most likely losing muscle, not fat. Your body will break down it's own muscle tissue to get the amino acids it needs. A better plan is to eat at least 1500 calories a day of real food in balanced portions, making sure to include protein, carbohydrates and fats.
This environmental toxin can alter your metabolism, hunger hormones and how your body stores fat. Limit your use of plastics - especially ones marked with recycling code 3 or 7. Look for BPA-free water bottles or choose stainless steel. Avoid consumption of canned foods & beverages, which often have BPA linings. When people ate fresh food for just three days, their BPA levels dropped by 66%.
Stay active, burn calories and have fun!