Archive for the ‘Club 7 Fitness’ Category

Burn 2000 calories!

traci | May 17th, 2011

Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.

Monday
  • Power walk: 30 minutes
  • Strength-train: 20 minutes

Total: 50 minutes

Tuesday
  • Warm up: Walk easily, then briskly: 3 minutes
  • Power walk: 2 minutes
  • Run fast (but don’t sprint): 2 minutes
  • Repeat Steps 1 & 2: 10 times
  • Cool down: Walk easily: 2 minutes

Total: 45 minutes

Wednesday
  • Warm Up: Walk easily: 5 minutes
  • Do your favorite strength-training move: 12 reps
  • Power walk at 4% to 6% incline: 3 minutes
  • Repeat Steps 1 & 2: 6 times
  • Cool down: Walk easily: 5 minutes

Total: 40 minutes

Thursday
  • Warm Up: Walk easily, then briskly: 3 minutes
  • Power walk: 2 minutes
  • Run fast (but don’t sprint): 2 minutes
  • Repeat Steps 1 & 2: 6 times
  • Cool down: Walk easily: 3 minutes

Total: 30 minutes

Friday
Saturday
  • Warm Up: Walk easily, then briskly: 5 minutes
  • Power walk: 2 minutes
  • Run fast (but don’t sprint): 4 minutes
  • Repeat Steps 1 & 2: 6 times
  • Cool Down: Walk easily: 4 minutes

Total: 45 minutes

Sunday
  • Rest

For more fitness advice visit:http://www.fitnessmagazine.com/workout/cardio/treadmill/burn-2000-calories-on-the-treadmill/

Why get a facial?

Sarah | December 16th, 2010

Why get a facial? Well, that seems like a ridiculous question to some. DUGH! Because it feels great and it does wonders for your skin!!! Right? Right! But there’s so many more reasons to getting a facial than just the obvious reasons. But let’s Focus on those two:
One. Yes, getting a facial is amazing, but do you know why? We hold so much tension in our facial, especially our jaw line, that can affect our muscles in our necks and upper backs. So, getting a facial, which in essence, is partly a face massage, will relieve this.
Two, it does wonders for your skin! A facial cleans, exfoliates and nourishes the skin to promote clear, well-hydrated skin. A facial is done by an esthetician, a skin care specialist who has gone through a professional training program in the field of skin care. They cleanse the skin, exfoliate the skin, perform extraction (of blackheads, etc. This is done by choice and if your skin type is suitable for it), apply a mask catered to your skin type, and apply toners and protective creams. You tend to walk our of the spa feeling super refreshed and 10 years younger.
It is said that you should receive a facial once every 4 to 6 weeks because that’s how long it takes for your skin to regenerate.

Benefits of a Massage

Sarah | December 16th, 2010

What exactly are the benefits of receiving massage or bodywork treatments? Useful for all of the conditions listed below and more, massage can:

  • Alleviate low-back pain and improve range of motion.
  • Assist with shorter, easier labor for expectant mothers and shorten maternity hospital stays.
  • Ease medication dependence.
  • Enhance immunity by stimulating lymph flow—the body’s natural defense system.
  • Exercise and stretch weak, tight, or atrophied muscles.
  • Help athletes of any level prepare for, and recover from, strenuous workouts.
  • Improve the condition of the body’s largest organ—the skin.
  • Increase joint flexibility.
  • Lessen depression and anxiety.
  • Promote tissue regeneration, reducing scar tissue and stretch marks.
  • Pump oxygen and nutrients into tissues and vital organs, improving circulation.
  • Reduce post surgery adhesions and swelling.
  • Reduce spasms and cramping.
  • Relax and soften injured, tired, and overused muscles.
  • Release endorphins—amino acids that work as the body’s natural painkiller.
  • Relieve migraine pain.

A Powerful Ally
There’s no denying the power of bodywork. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen.

Experts estimate that upwards of ninety percent of disease is stress related. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress. This translates into:

  • Decreased anxiety.
  • Enhanced sleep quality.
  • Greater energy.
  • Improved concentration.
  • Increased circulation.
  • Reduced fatigue.

Furthermore, clients often report a sense of perspective and clarity after receiving a massage. The emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits.

Profound Effects
In response to massage, specific physiological and chemical changes cascade throughout the body, with profound effects. Research shows that with massage:

  • Arthritis sufferers note fewer aches and less stiffness and pain.
  • Asthmatic children show better pulmonary function and increased peak air flow.
  • Burn injury patients report reduced pain, itching, and anxiety.
  • High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones.
  • Premenstrual syndrome sufferers have decreased water retention and cramping.
  • Preterm infants have improved weight gain.

Research continues to show the enormous benefits of touch—which range from treating chronic diseases, neurological disorders, and injuries, to alleviating the tensions of modern lifestyles. Consequently, the medical community is actively embracing bodywork, and massage is becoming an integral part of hospice care and neonatal intensive care units. Many hospitals are also incorporating on-site massage practitioners and even spas to treat post surgery or pain patients as part of the recovery process.

Increase the Benefits with Frequent Visits
Getting a massage can do you a world of good. And getting massage frequently can do even more. This is the beauty of bodywork. Taking part in this form of regularly scheduled self-care can play a huge part in how healthy you’ll be and how youthful you’ll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember: just because massage feels like a pampering treat doesn’t mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.

Review the clinical research studies examining the benefits of massage.

Review massage information from the National Center for Complementary and Alternative Medicine, a division of the National Institutes of Health.

5 Healthy Ways to Lose Weight

Sarah | December 7th, 2010

by Melanie Thomassian

Have you noticed how people are always talking about weight loss?

It seems to have taken quite the front seat in many people’s thoughts these days. And, it has escalated from the slightly obsessive, to the barking, raving, and completely insane.

Do a quick internet search, and you’ll undoubtedly notice some of the commercial pitches popping up — “Lose 10 pounds in 1 week,How to lose stubborn belly fat,” or my personal favourite, “No cellulite in 30 days!”

I imagine, for some people their weight loss plan is worked out a little like this…

Hello, yes, can you sign me up for your diet plan where I get to eat pizza, chocolate cake, and ice cream all day long, while the pounds miraculously melt away please? Can you also send me your promotional “fat-loss exercise DVD?” Thanks!

Oh wait one second, I don’t really feel much like exercising. Do you have something in pill form? You do? That’s awesome! Now, let me go grab my credit card.

Humph…

In case you hadn’t noticed, that kind of stuff doesn’t work.

Sure, you may lose a few pounds here and there, but will you be able to keep it off long-term? I very much doubt it.

In case you hadn’t noticed already, I’m not much into “diets.” Some may call me a little too safe, and I’ll admit it, I like a more sensible approach. Sensible advice, well, it makes sense!

If you’re after real weight loss, I’m sorry to tell you, but it can’t be purchased in a bottle.

So, now that we know what doesn’t work, what does work?

(You’re still hankering after those jaw-dropping “before” and “after” photos aren’t you? Well, unfortunately — oh wait, let me just check — nope, sorry, I don’t have any!

So, let me remind you of all the things you probably already know, but it’s the stuff that actually works…

#1 Add healthy food to your diet

Perhaps that seems contradictory, you want to lose weight, not gain it.

But, if you’re eating like most people these days, your diet is probably filled with processed, salty, sugary, fatty foods, with far too much refined grains, and too little fresh, whole goodness.

When your aim is to lose weight, it’s tempting to focus solely on calories, rather than eating healthier foods.

Maybe you’ve been there before, where you plot how you can replicate all your favorite treats in 100 calorie portion-controlled versions.

I’m guessing last time it didn’t really work out, or you wouldn’t be here reading this post.

So, how about this time, putting that determination of yours to good use by slowly, but surely, attempting to acquire a taste for healthier foods, rather than rubbish so-called “diet” and “light” foods?

When you do that you’ll feel healthier, you won’t be so likely to crave the unhealthy stuff, and you’ll lose weight as a result.

#2 Make use of your kitchen

Don’t hate me for saying that — I know, lots of people don’t like cooking. But, it’s fact that no matter how healthy a takeout place claims to be, you can’t really trust them, and you could make better, cheaper, and healthier yourself at home.

On top of that, having to eat isn’t really an issue that’s going to go away, and I figure you can’t always be heading out for takeaway food.

If you want to give it a go, write down a list of healthy meals for the week ahead, get a shopping list put together of all the things you need, remember to stock up on healthy staples, and then get cooking.

The easiest thing to do is make a really big pot of something, like soup or stew, to keep you going for a couple nights and lunch, too.

#3 Be accountable

 If you can get eating healthy down to a tee, that’s a huge big step in the right direction for weight loss. But, let’s be honest, portion control is also really important.

Tracking what you eat is one of the best ways to make yourself accountable. It will help you stop and think before you overeat, because you know you’ll have to make a record later in your food journal.

I recommend using a calorie tracking system such as Calorie Count, which is free and really easy to use.

I know keeping a food journal can be a huge pain in the neck, but it’s incredibly helpful for many people, so give it a try.

#4 Know that exercise isn’t optional

Many people believe exercise is an optional step in losing weight. Well, sorry to burst that big ol’ bubble — no it ain’t!

Not exercising whilst losing weight can lead to a loss in muscle mass. And, I’m pretty sure that most people who lose weight and keep it off long-term, have some kind of exercise plan going on in their weekly routine.

Also, if you’re already thinking, “Well, I could never exercise enough to lose weight,” seriously, all that advice you already know about taking the stairs, and walking to the shops rather than driving — do it, it works!

If exercise is new to you starting gradually is absolutely fine. However, your long-term goal should be to eventually add some strength training and aerobic workouts.

The key — the more you exercise, the better you feel, which then spurs you on to workout a little harder the next time, and so on goes the cycle.

5. Stay cool, calm and collected

In my experience, the people who are most successful at losing weight and keeping it off, are those who don’t freak out if they “mess” their diet up one day.

Take a leaf out of their book, know that it’s inevitable you will overeat some days or skip your exercise routine. But, just keep moving forward. Don’t begin “tomorrow,” instead get right back on track immediately.

Don’t feel like you’re the only one who falls off the weight loss wagon. You can lose weight in a healthy way. Put your mind to it, and be strong!

Easy ways to bounce back from a binge.

admin | June 8th, 2010

By Cynthia sass, R.D.

Your post-pig-out plan

Went overboard with your eating last night? Don’t panic! Whenever I get that guilt-induced call from a client who had two giant slices of cake and a couple of glasses of wine at a friend’s birthday party, I share this five-step fix.

1:  Do a reality check. As a full and heavy as you may feel, the numbers don’t lie. It takes 3,500 extra calories to gain 1 pound of body fat. So unless you ate six slices of cake and drank eight glasses of wine, you’re in the clear.

2: Get enough water. Drink 8 to 10 cups throughout the day to flush out any excess sodium that could cause water retention.

3: Eat balanced meals. Starving yourself often backfires, slowing your metabolism and setting you up for another binge later on.

4: Fill up on fiber. Consuming too much of the wrong foods can lead to short-term constipation and bloating. Keep your digestive system humming with fiber-rich foods, like black beans (15 grams per cup), artichokes (10 grams for a medium one), raspberries (8 grams per cup), and barley (6 grams per cup).

5: Work up a sweat. Stay on that stair-climber for extra 15 minutes or park far from your office and walk the distance briskly-you’ll burn up to 115 additional calories.