Posts Tagged ‘Health’

I used several of these 10-minute solutions DVDs back in college when I was at my heaviest and was looking for something that I could do in my apartment after classes and homework since I didn’t have a whole lot of energy leftover to go to the gym. I had a very hard time deciding to write about these 10-minute solutions DVDs. Mostly because of the emasculating effect I felt. To be honest, nowhere does it say these DVDs are for women, but it’s pretty easy to see that anyone with a Y-chromosome is not in the target audience.

Aside from that it’s pretty easy to recommend these DVDs as a good place for beginners! If you’re not familiar with how they work, it goes like this. Each DVD is made up 4-6 workouts based around some theme like kick-boxing, abs, legs, etc. Each workout is only 10 minutes long. You get to decide which workouts you do and in what order you do them.
10 minutes may not sound like much, but string 3 together and you have a 30minute, targeted workout that will definitely have you feeling a burn. Studies are showing that several small chunks of exercise are as effective as one single large chunk. So if you can’t seem to find the time to do a whole workout, make it a goal to work through the DVD over the course of a day!

Like any DVD cardio program, you’re going to get what you put into it. But the style and presentation is definitely geared more towards beginners than the hardcore cardio crowd. If you’re new to home fitness programs and want to dip your toe in before committing to an expensive set of DVDs, this is a good place to start. Or, if you’re looking for a simple, easy way to get off the couch and start a basic exercise program these are perfect for that too.

FYI: My personal favorite was the boot-camp DVD, since it had lots of kick-boxing elements and I felt was more of a all-around workout than some of the others.

Ok, the last workout I put up focused on the upper body so I figured I would even things out and create a workout for the lower body as well.

Its easy to want to skip lower body work, its hard, it hurts, and everyone hates rubbery legs for a few days after a good session of squats. But heres the truth:

You have more muscle in your legs than anywhere else! If you want to lose weight, hit the lower body hard. Lower body exercises will help you build muscle faster and burn weight faster than anything else.

Lower Body Focus

62% of America is obese. If the person to the left, or if the person to the right of you aren’t a little chubby, then chances are you are obese. So if everyone is obese, why should you care? More to love right? Sure except that obesity can cause:

• Cancer
• Heart disease
• Strokes
• Diabetes
• Depression
• And more!

The more studies we do, the more we see that obesity is an extremely dangerous thing, so why are we all still so big?

Because exercise and diet is a change in our lifestyle, and change is hard. On top of that exercise by its very nature is exerting energy, which is hard. But making excuses is easy. Sitting on the couch, or in front of the computer is easy too. Fast food is easy. Dieting takes self control. All of this is excuses, plain and simple.

Let me try and help by debunking some of the more common excuses I come across:

I don’t have time

We make time for what’s important. When NBC adds a new comedy we make time for it. When the newest blockbuster hits theaters, we make time for it too. I’ve gone into detail on a lot of ways to save time and finding time to work out, try looking at that article for a few tips to fit a few extra minutes for exercise into your day.

I don’t like weight lifting or running

Exercising doesn’t need to be limited to a pair of running shoes or a gym. It can be as simple as going for a bike ride with your kids, or joining the company softball team. The key is to get out and get your heart rate up. Start taking the stairs and skip the elevator is a great place to start. Don’t limit yourself on what you can do, find something you enjoy and go do it!

I’m too tired

When you exercise, you actually force your body to start tapping into its energy reserves (fat). What this means to you is that exercising will actually increase your energy! In the same way that getting up and walking around a bit will keep you from falling asleep at your desk, exercising will keep you energized throughout the entire day.

I don’t lose weight from diet and exercise

This is a topic which touches close to home for me. Doctors have become better at determining uniqueness in patient conditions which lead patients to believe that they are a special/unique case and that special treatment is needed. Drug companies have made fortunes many times over on those people in order to sell a niche drug. Simply put, if you eat fewer calories than you burn in a day you will lose weight. It’s cold hard physics that even a your overactive/underactive/genetic/whatever condition can’t overcome.

Gyms are too expensive

With the economy barely limping along its very true that people need to cut back on expenditures. Honestly, their gym membership can be one of those. As I said earlier, exercise doesn’t need to be limited to a gym. Go for a hike, play with your kids outside, ride a bike, do pushups and sit-ups and all sort of other at home exercises. Basically there is no reason you need to spend money to get into the shape you want.

If this article has come of a little harsher than usual, I apologize. There are millions out there struggling with their weight and I deeply empathize with them all. With so much out there like fast foods and TV which are holding us down the last thing we need is to hold ourselves down as well. Hopefully this article was a little boot in the butt to help you up of the couch and into a healthier life.

When was the last time I posted a healthy recipe?… Yeah I’m not sure either, sorry.

Let me make it up to you! Here’s a recipe for low fat meat loaf that actually tastes good.

1/4 teaspoon canola oil
1/4 teaspoon chopped garlic
1/4 cup each finely diced carrots, red pepper, celery, and onion
Salt and black pepper
1 pound 90 percent lean ground beef
1/4 cup shredded Parmesan cheese
1/4 cup low-sodium chicken broth
1 large egg
1 cup cooked brown lentils
2 cups packed spinach leaves, steamed, drained, and chopped
Cooking Spray

Preheat oven to 350°F. Heat oil in a pan over medium heat. Add garlic and all vegetables except spinach and saute for 4 minutes. Sprinkle with salt and pepper.
In a large bowl, break up beef well with your hands. Stir in cooked vegetables, Parmesan, broth, and egg. Add lentils and mix. Add spinach and mix again. Season with salt and pepper.
Coat a 3- by 8-inch loaf pan with cooking spray. Place meat mixture in pan and push down. Bake 35 minutes or until internal temperature reaches 140°F.
Let meat loaf rest in the pan for 15 minutes before slicing.

5 servings
345 calories/serving