Expert Advice

It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance.

Fitness consists of four components: your body´s ability to use oxygen as a source of energy, which translates into cardiovascular fitness; muscular strength and endurance; flexibility; and body composition.

No matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier. Even elderly people have been shown in studies to benefit from light weight training no matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier.

Flourless Oatmeal Cookies

Low Fat, High protein treat!

Preheat Oven to 350 degrees
In a large mixing bowl, fold in 1.5 cups of Oatmeal (steel cut)

3tbs of Melted Margarine

2 Egg Whites

1/4 cup Splenda
1 tsp Cinnamon
1 tsp vanilla Extract

Form into loose cookie shapes and place on a greased cookie sheet and bake 20 minutes. Yields about 15 cookies.
(Optional) Cut up one apple into bite size pieces and mix in bowl or bananas.

Herb Seasoned Chicken Breast

Looking for a hearty dinner? Enjoy this herbed chicken recipe that´s ready in 20 minutes.

Prep Time: 20 min
Start to Finish: 20 min
Makes: 4 servings

4 boneless skinless chicken breasts (1 lb)
1teaspoon Italian seasoning
1/2 teaspoon garlic-pepper blend
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 cup chicken broth
1 package (8 oz) sliced fresh mushrooms (3 cups)

Sprinkle both sides of chicken with Italian seasoning, garlic-pepper blend, paprika and salt.
Heat 10-inch nonstick skillet over medium heat. Add chicken; cook 3 minutes. Turn chicken; reduce heat to medium-low. Stir in broth and mushrooms. Cover; cook 4 to 7 minutes or until juice of chicken is clear when center of thickest part is cut (170°F).

Nutritional Information
1 Serving: Calories 150 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 70mg; Sodium 280mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 0g); Protein 27g Percent Daily Value*: Vitamin A 4%; Vitamin C 0%; Calcium 2%; Iron 10%
Exchanges: 0 Other Carbohydrate; 1 Vegetable; 3 1/2 Very Lean Meat Carbohydrate Choices: 0
*Percent Daily Values are based on a 2,000 calorie diet.

Cheerios Parfait Breakfast Treat

Prep Time: 20 min
Start to Finish: 20 min
Makes: 4 servings

2 bananas or other fresh fruit, sliced
1 container (6 oz) yogurt (any flavor)
1 cup Cheerios® cereal
In 2 glasses or cups, alternate layers of bananas, yogurt and cereal.
Serve immediately.

Nutritional Information
1 Serving: Calories 220 (Calories from Fat 10); Total Fat 1g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 100mg; Total Carbohydrate 49g (Dietary Fiber 10g, Sugars 21g); Protein 4g Percent Daily Value*: Vitamin A 10%; Vitamin C 20%; Calcium 15%; Iron 15%
Exchanges: 2 Fruit; 1 Other Carbohydrate; 1/2 Skim Milk; 0 Vegetable Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.

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Strength Training - "You Were Born Small & Weak But Nobody Said You Have To Stay That Way."

 

FAQs

How much exercise is needed in a week to stay in shape?

The FDA recommends for those individuals who want to maintain their weight and fitness levels 30 minutes of activity daily.

What are good core exercises?

Your core muscles are your back and abdominals. Good exercises to do would be sit ups and back extensions.

Are diet pills a safe way to gain muscle and lose weight?

No, no, and no!!! Diet pills are very dangerous to use and are not regulated by the FDA. Therefore they can contain toxic levels of ingredients. Often times the weight you lose from these pills is water weight and once you stop taking them the weight comes right back. The best way to lose weight and build muscle is to eat a diet that is balanced and includes moderation. You also need to increase your exercise as well.

What is the best food to eat after exercising?

The best food to eat after exercising is the combination of carbohydrates (breads, pasta, cereal, rice, fruits and vegetables etc.) and protein (meat, cheese, milk, yogurt, nuts, and peanut butter). Timing of the meal is crucial. For optimum muscle recovery you want to consume something within 30 minutes of exercise. A good choice would be chocolate milk or yogurt. If you can't eat within 30 minutes, you have up to 2 hours to get food into your muscles for recovery. If you wait too long you will have an increase in muscle soreness and a slower recovery process which could lead to a decrease in physical performance. Here are some good meals to eat:

Turkey Sandwich with Fruit

Pasta and Meatballs

Cereal, Milk and Fruit

Bagel with Peanut Butter

Balance Bar and Fruit

16 fl oz Chocolate Milk

Will doing yoga help me lose weight?

Practicing yoga regularly offers many benefits, including making you feel better about your body as you become stronger and more flexible, toning your muscles, reducing stress, and improving your mental and physical well-being. But will it help you lose weight?

Practicing any type of yoga will build strength, but some types may not raise your heart rate enough to make them the only form of exercise you need to include in your weight loss regime. It depends on the type of yoga you select and how frequently you practice it.

Is Yoga just stretching?

Although yoga involves stretching your muscles, it is a whole different ballgame than the few warm-up stretches you might do at the gym. Let's look at a few of the ways yoga is different:
• Yoga places emphasis on alignment, meaning that how you are touching your toes is more important than whether you can actually touch them or not.
• Most yoga poses are not stretching an isolated area, but rather involve the whole body in both stretching and strengthening.

Can I do Yoga even though I'm not flexible?

Don't avoid yoga just because you think you aren't flexible. In fact, if you have tight muscles, yoga is just the thing to loosen you up. The point of yoga is not to show off how flexible you are, but rather to become more flexible over time while enjoying yoga's health benefits. Yoga is not like gymnastics, in which the most flexible person gets a medal. It is a personal practice, infinitely adaptable to fit your needs.

Will practicing Yoga make me sore?

It is not uncommon to experience sore muscles after doing yoga, especially if you are just starting out or practice infrequently. Delayed Onset Muscle Soreness usually occurs a day or two after exercising, which differentiates it from the sudden and immediate pain you would feel from pulling a muscle. Yoga can cause soreness, even if you are in good physical shape, because it encourages you to use muscles that are otherwise neglected. A hot bath can help relieve soreness. Sometimes it feels good to do some light stretching. If you continue to do yoga regularly, you will likely discover you experience less soreness

Can men practice Yoga?

Obviously, the short answer is yes. Until very recently, in fact, yoga was practiced exclusively by men. But many men are concerned that they will not be welcome in a yoga class or that they are not flexible enough to try yoga. This is a basic misconception: yoga will improve your flexibility, but you do not need to be flexible to do it. Since yoga has been practiced by men for so long, many of the poses actually make more sense for a man's body and some require a lot of upper body strength, which women often lack at first.

How do I pick a type of Yoga and get started?

If you are brand new to yoga, you may want to take a few hatha classes to learn the basic poses. Even if you are already in great shape, take a few beginner's classes to learn the poses and avoid the risk of injury. And while there are many great yoga books and videos available, there is no substitute from learning directly from a good teacher in a yoga class. I encourage you to find a class and let books and videos be a supplement.