Club 7 Fitness

Do you feel your lack of sleep is affecting your weight loss results?

Sarah — Wed, 18 Apr 2012 21:50:54 +0000

There is a good chance you are right! Studies show when you are constantly burning the candle at both ends, you could very well be sabotaging your weight loss efforts.

An arbitrary group of overweight, non-smoking adults were put on calorie-restricted diets and studied in two phases; for the first two-week session they were allowed to sleep 8.5 hours per night and for the second two weeks, sleeping hours were curtailed to about 5.5 hours. Throughout the entire study approximately 1,450 calories were consumed a day. By the end of each period, the dieters had lost an average of 6.6 pounds.

For the adequate sleeper phase, the percentage of fat lost was over half. For the sleep-deprived phase, it amounted to no more than a quarter, which means that about 75% of weight lost was non-fat body mass, such as metabolism-boosting muscle and other tissues.

Our lesson…Make sure you get 8.5 hours of sleep along with diet and exercise to successfully lose fat.

Lower Your Blood Pressure Without Medication – 5 Tips From The Mayo Clinic

Sarah — Fri, 27 Jan 2012 19:27:34 +0000

Lifestyle is probably the number one contributor to high blood pressure and modifying that behavior can be the number one way of reducing it. You can lower your blood pressure naturally and either avoid going on medication or reducing the dosage if you are already prescribed.

Your blood pressure problem didn’t pop up overnight it took years of less than healthy living to get to the point where it could risk your life. Conversely, lowering your blood pressure naturally takes the same amount of time. You have to have patience and you have to have a commitment to a healthier, longer life.

Are you ready?

Here are 5 quick tips from the famous Mayo Clinic to help you get started:

Watch your waistline. Obesity, which is endemic in the United States is a leading cause of not only high blood pressure but diabetes as well. Losing weight, even as little as ten pounds, can have a significant impact on your blood pressure and, if you’re on medication, can allow that medication to work more efficiently meaning your dosage may be reduced.

If you’re a man and your waistline is 40 or more inches you are a prime target for high blood pressure. For whatever reason, belly fat is more dangerous than fat that forms on other parts of the body. For women the danger begins at 35 inches.

Exercise – You don’t have to be a health Nazi. The Mayo Clinic says that even 10 minutes of light aerobic exercise like walking can be beneficial. However, to get the best results 30 to 45 minutes daily is recommended. Exercise is the fastest way to naturally reduce your blood pressure. Exercise also allows you to burn off the chemicals in your bloodstream that are the result of stress giving you an additional benefit.

Diet and salt consumption. Americans love fatty foods which is why they suffer way more heart disease than Mediterranean or Asian populations. Fast food joints are easy to spot as fat bombs but regular restaurants with “healthy” foods can turn out to be salt mines as well.

The recommended daily allowance for sodium is 2300 mg. To give you a perspective, a level teaspoon of salt contains 2300 mg. If you have been diagnosed with high blood pressure, if you are over 50 or if you are an African American the daily allowance is 1500 mg.

Salt is everywhere in the American diet thanks to processed foods and restaurants that dole it out by the bucketful. Read labels and substitute spices for flavoring. Fresh foods are your best bet.

Watch the booze. A little alcohol, 1 drink per day for women and 2 for men, can actually be beneficial. But any benefit is forfeited if you drink more. People who don’t drink through the week and then go on binges on the weekend are placing themselves at risk. You can’t “accumulate points” for days that you don’t drink.

Get support from family and friends. Changes in lifestyle are not easy and you have to have an iron will if you attempt to do it without the help of others. Talk it up with your family and explain what you are doing and why. Having the support of family and friends can make the task easier than going it alone.

Keeping a record of your exercise, food and alcohol intake can be a real eye opener for most. Develop a plan that includes realistic goals for exercise and diet and then work the plan. Reducing high blood pressure without medication will free you not only from a life threatening disease, but the potentially serious side effects of the high blood pressure pharmaceuticals. Isn’t that worth it?

Tired of Living With High Blood Pressure?

Over the past 12 months 129 people have purchased this report on lowering blood pressure naturally. Only 2 have returned it for a full refund. That tells me that 127 people are now enjoying a better quality of life and they’re doing it with no drugs or fewer drugs.

Interested? Click here.

RachelW

Reducing Plaque in the Arteries Naturally

Sarah — Fri, 27 Jan 2012 19:24:59 +0000

The formation of plaque in the arteries and other blood vessels is yet another contributor to high blood pressure and hypertension. Plaque buildup reduces the diameter of the blood vessel which in turn increases pressure.
This plaque is caused by an increased oxidation rate brought on by runaway numbers of free radicals found in persons with hypertension. Most people will say that the plaque is the result of the fats and cholesterol consumed and they would be right in the sense if you didn’t consume them you’d have less plaque. But the actual formation of plaque is the work of free radicals.
We need free radicals in our body.
We just don’t need the number that typically appears with high BP. When plaque becomes a major issue, like a blockage, the most common approach to repair it is surgery. However, there is another way.
But we don’t need that many. A natural removal strategy.
Plaque build up, like most of the symptoms of high blood pressure, is something we are not aware of until it becomes a major problem. It takes years for the plaque to develop, and conversely, it can take years to reverse it if you chose to do so naturally.
Free radicals can be reduced by increasing the amount of antioxidants in the blood stream. Free radicals are essentially orphaned electrons looking for a new home. At the molecular level that means a free radical can join a cell replacing one of the cell’s own electrons. This can lead to the mutation or death of the cell. This mutation or oxidation is what allows the cell to stick to the side of the blood vessel wall.
Antioxidants give the free radicals what they want.
They will absorb the electron but will not mutate in the process. The antioxidants are then passed from the body taking the free radical with them.
So where do we get these little miracles. Well we can get them from our food. Antioxidants and systemic enzymes, another great help in breaking up plaque, are abundant in broccoli and broccoli like vegetables. Antioxidants can be found in high concentrations in almost any bright colored berry like blue berries or black berries.
Knowing which foods to eat accomplishes two things.
It provides the ingredients for a reversal of plaque, and it’s replacing the bad foods that are loaded with the cholesterol that caused the problem in the first place.
If you want to avoid the possibility of surgery in your future, start getting educated today and get your daily dose of “medicine” from the grocers and not the pharmacist’s
Just imagine knowing without a doubt exactly what will and won’t have a positive effect on your blood pressure. No guessing. No worry. No debate. You can find out exactly what you need to know about plaque buildup by visiting http://MyNaturalCures.info right now! This link takes you to a report that deals with treating hypertension naturally and it is not free. It is however effective. Of the 183 copies that have been purchased through this blog in the last year, only one has been returned for a refund.

RachelW

Why you shouldn’t let a busy lifestyle get in the way of your weight-loss plans

Sarah — Fri, 02 Dec 2011 19:03:23 +0000

If you’re not happy with your weight you have to do something about it, as your weight problem isn’t going to go away by itself. Losing weight is never easy, but the sooner you start to take action the sooner you will achieve results. It might be convenient to make excuses about why you are unable to lose weight, but this won’t help you feel better about the situation. Thus, if one of the excuses you make is that you don’t have time for weight loss you need to make time, as in the end it is your quality of life which will suffer.

Being overweight can affect your self-esteem and confidence levels, as you are always conscious of your size, which can impact upon the way you interact with other people. You may decide to stay in the background, rather than pushing yourself forward and getting to know people. Alternatively, you might overcompensate for your size and become somewhat of a joker. You become the warm, cuddly, witty fat person, even though your weight makes you miserable.

It is not only your mental health that can suffer when you’re overweight, as obviously it isn’t good for your physical well-being either. If you’re carrying too much weight your heart is under greater strain and you could find yourself at greater risk of having a heart attack or stroke. You are more likely to develop high blood pressure and high cholesterol levels, as well as heart disease, diabetes and cancer.
Clearly, then, there are plenty of reasons to consider losing weight and the fact you lead a busy lifestyle is no excuse not to try to address your weight problem and shed the excess pounds you’re carrying. Weight loss comes about as a result of reducing your calorie intake to a lower level than your calorie expenditure and so how much time you have in your life shouldn’t really come into it.

Of course, it would be easier to lose weight if you had more time to plan meals and to get some exercise, but it is still possible to achieve the weight loss results you’re after when you have other things competing for your time. It obviously helps to be organized and to have the determination to succeed, though, as if you’re not committed to eating healthily and exercising more you are unlikely to achieve your objectives. In the end, a positive frame of mind matters more than how much time you have when it comes to your weight-loss success.

by Michelle Wilkinson

Created on: September 10, 2010

Burn 2000 calories!

traci — Tue, 17 May 2011 15:01:34 +0000

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

Repeat Monday’s routine

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/

Spring workouts

traci — Tue, 26 Apr 2011 14:21:08 +0000

Spring is just around the corner and soon you’ll be able to enjoy the nice sunny weather, colorful flowers and extended daylight hours, especially those who belong to a fitness gym.

Along with spring comes the fear of trying on bathing suits for your future vacation get-a-way. But, if you’re looking to get in shape before summer, you want to be sure to incorporate a mixture of exercise routines into your daily regime.

For strength training and cardiovascular endurance, there are a couple core exercises to focus on such as running, crunches, bicep curls, triceps curls and squats.

Running

A great cardio program includes both jogging and/or running. There’s no better way to enjoy spring than to get out and take a jog around your neighborhood or local park. Consider running at least 3-5 days a week for at about 20 minutes. If looking to up your ante, make sure to run 40-60 minutes. Running will also help burn extra calories.

An important tip is to burn more calories than you take in. Remember that 3,500 calories equate to 1 lb, so be sure to track your calories and burn off any extra by the end of the week.

Crunches

Let’s face it, every girl wishes to have a flat stomach during the warmer months. To make your crunches more intense, begin laying flat on your back with legs together and slightly raised at a 45 degree angle from the floor.

Slowly lift your upper body towards the ceiling with a straight back and then slowly lower. In doing so, you are contracting your muscles and more so than a normal crunch. For added crunches, consider sitting down with your legs bent 45 degrees and feet flat on the floor. Place your hands by your side on the floor and lift your feet slightly off the floor. Begin pumping your legs out straight and drawing back in.

Bicep curls

Having nice toned arms will flatter any summer stop you choose to sport. Bicep curls are pretty simple. Be sure to grab the maximum set of dumbbells you can lift and hold in your hands. Turn your wrists to face the wall in front you. Slightly bend your elbow and bring the dumbbell in by your front shoulders and then lower.

Triceps curls

Your triceps are a major muscle showing a sleek and toned arm, mainly working in coordination with your biceps. In order to perform this exercise, stand in the upright position like you would to perform a bicep curl but shift your front wrist in towards your hips like a hammer curl. Next step is to extend your arm elbow back keeping your concentration on your tricep muscle and draw back up towards the front of your shoulder, while your elbow is stationary.

Squats

Squat exercises are great for working your lower body. This exercise focuses on your buns, hips, hamstrings and quads. If just beginning, grab a chair and stand in front of the chair like you were to sit down. Before touching the seat, bring your body back up and repeat the movement.

from chickandfit.com

Carbs…just do it!

traci — Thu, 14 Apr 2011 18:28:30 +0000

Benefits Of Carbohydrates

The three main macronutrients required by the healthy working of the human body are proteins, fats and carbohydrates. Carbohydrates are quite beneficial for the body. They are the source of immediate energy required by the body to perform numerous physical and mental activities. The multifold benefits that carbohydrates provide to us include:

1.Source of immediate energy
The most important benefit of carbohydrates is that they provide instant energy to the body in form of glucose. When we intake food rich in carbohydrate the digestive enzymes of the mouth, stomach and intestine quickly break them into simple sugars. These sugars are ultimately converted into glucose. This glucose is absorbed through the intestinal walls and flows into the bloodstream. Then it is either distributed to body cells and muscles for immediate use, or is retained as reserve energy as glycogen in the liver and the muscles. Excessive amount of carbohydrates are also stored as fat.

2.Prevents the breakdown of muscle tissue.
When the body needs immediate energy for performing physical activities, it first uses glucose from carbohydrates for this purpose. If insufficient amount of glucose from carbohydrates is available, then body converts glycogen stored in the fatty tissues into glucose. Further if more energy is required, energy is obtained by burning the protein tissues stored in the body muscles. Sufficient availability of carbohydrates in the body makes glucose available for providing energy, thus preventing the breakdown of muscle tissues.

3.Complex carbohydrates aid the process of digestion.
Dietary fiber is one of the most important constituents of our diet and is composed of complex carbohydrates, which cannot be digested and converted into glucose by digestive enzymes present in the body. Insoluble fiber such as cellulose, some type of hemicelluloses, whole grains and lignin in plants are a few such substances that are indigestible and stimulate peristalsis. It is this muscle movement that moves food along the colon and all through the digestive tract. They also add bulk to the food, keeping its movement slow in the large intestine and facilitating the process of digestion. Sufficient intake of carbohydrates thus prevents digestive disorders like, constipation, diverticulitis, and colon cancer.

4.Prevents abrupt rise in sugar levels.
Sometimes, intake of carbohydrates that have a high glycemic index result in a rapid rise in blood sugar levels. This happens due to the quick breakdown of these carbs into glucose, which raises sugar levels. This “sugar-spike” results in appetite swings, food cravings, impaired glucose tolerance and insulin insensitivity. The presence of dietary fiber, which is composed of complex carbohydrates, reduces the rate of breakdown of carbohydrates into glucose. As a result the blood sugar levels increase at normal speed than making an abrupt rise. This ultimately prevents the occurrence of many health problems, keeping the body healthy.

5.Provide the body with phytonutrients.
Many carbohydrates provide the body with phytonutrients that are essential for our health. These are chemical substance usually obtained from plant foods and are beneficial for the body. They act as antioxidants and prevent the body from the harmful effects of free radicals. They also protect the body against many bacterial and viral diseases.

With so many benefits carbohydrates need to be an essential part of your diets and should be consumed regularly.

What is the Biggest Loser diet?

traci — Tue, 05 Apr 2011 14:48:11 +0000

What is the Biggest Loser Diet?

This is a low-calorie diet based on the Biggest Loser
pyramid of 4-3-2-1 (four servings of fruits and veggies; three of lean protein; two of whole
grains; and one “extra”), along with good old-fashioned exercise. Eat a diet based
largely on fruits, vegetables and lean protein, add a heavy dose of physical activity and
you will lose weight, lower cholesterol, decrease blood pressure, and become stronger
and more energized. Go to www.biggestloser.com for more info

YOU CAN DO IT!! Power of positive thinking!

Top 10 reasons to get a massage

traci — Tue, 05 Apr 2011 14:33:28 +0000

10. Stimulate and detoxify the body.

The lymph system is the body’s natural defense system against toxins and impurities.Massage therapy stimulates the flow of toxic waste from muscles, organs and tissues for improved health and digestion.

9. Relax muscle tension and improve mobility and flexibility.

Massage stimulates blood circulation, increasing oxygen and nutrient flow to connective tissue and muscles, easing tension and muscle knots while soothing and lubricating overworked joints for increased flexibility.

8. Recover from injury more quickly.

Massage breaks up scar tissue, giving tissue and bones improved movement. The International Journal of Neuroscience points out that among other traumas improved by massage, research shows massage therapy improves functional abilities, range of motion and muscle strength in patients suffering from spinal cord injuries.

7. Improve posture.

Massage can improve body posture by helping train muscles to be in the right position, improving their ability to support the bone structure of the body.

6. Prevent injury and illness.

Tense muscles pull and tighten the body, restrict circulation and pull the body out of alignment. Unattended, this can lead to a host of problems. Regular massage relaxes the body and can prevent many chronic conditions from taking hold.

5. Enhance and maintain good health.

Massage is to the human body what a tune-up is to a car. The International Journal of Neuroscience mentions that massage helps reduce heart rate and lower blood pressure. In addition, massage helps boost the immune system by increasing the production of the body’s natural killer cells.

4. Increase attitude and alertness.

Massage improves attitude. It gets things flowing in the brain by stimulating brain-wave activity and helping increase alertness.

3. Relieve pain.

Massage helps block nervous system pain receptors and increase blood flow to the muscles. It can reduce the pain of arthritis as it relieves and increases joint mobility, taking pressure off painful joints. Trained massage therapists can help ease the pain of migraines, childbirth and cancer. The Journal of Clinical Rheumatology points out that a massage can also ease the pain of fibromyalgia.

2. Reduce stress.

Massage calms the body and helps relax the mind, in turn helping reduce stress by lowering the body’s cortisol levels, a prime ingredient in stress. Considering that stress is responsible for most illness, alleviating stress can make a major difference in overall health and attitude.

AND THE #1 REASON TO GET A MASSAGE…

1. It feels wonderful!

As anyone who has had a massage can attest, afterwards you feel wonderfully relaxed with a smile on your face. In addition to all of its other health benefits, massage stimulates the body to secrete endorphins, the hormones responsible for creating the elation often referred to as the “runner’s high.”

If you’ve never experienced a professional massage, now is the time to try it out – it will only take one visit to discover why massage is so popular and massage therapists are in such high demand!

some info from spa and beauty ed

Why get a facial?

Sarah — Fri, 17 Dec 2010 01:25:47 +0000

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.