Rev your metabolism in the A.M.

Did you know that a little exercise in the morning goes a long way. The earlier you turn up your metabolism in the morning the more calories you burn all day long. In fact, one of the best exercises to do is get up and do a brisk 20-45 minute walk on an empty stomache first thing in the morning. Anyone can do this.






As an added bonus, people who exercise in the morning are far more likely to stay with it long-term. Not to mention the fact that you get a burst of energy from the endorphins and as a result are more productive throughout the day.

Tweak your metabolism at regular intervals during the day so it keeps revving all day long. Those tweaks can be as easy as a :

• eat every 3 hours to keep blood sugar level
• few deep breaths
• some light stretching
• brief walk down the street or hall (at work)
• chewing gum

Start tomorrow, grab a friend and make a date to get up and walk/run together to jump start your metabolism.

Burn more fat w/ High intensity interval training

Are you getting the most out of your cardio training? Make sure you are mixing things up and not always doing the same type of cardio. Steady state cardio is good, but should be coupled with a few high intensity interval training sessions as well.

You burn nearly twice the calories doing interval training as you would exercising for the same duration at a slow and steady pace. Varied intensity also extend the burn. After intervals, you'll expend more 

calories replenishing used energy stores. Expedite fat loss with 1 or 2 20-30 minute weekly intervals.

High-impact activities such as plyometric drills, step class and running are a great way to burn mega-calories while sculpting sleek, powerful thighs and glutes. You will also improve bone density important for staving off osteoporosis. And for a side note, high-impact moves are dangerous for joints only when done with bad form or muscles are stiff.

So what are you waiting for... get out there and push that intensity level!!!

Eating Well on the Low Glycemic Diet

No number-crunching required

By Joyce Hendley, EatingWell.com

Following the glycemic index (GI) system can be confusing—"but only if you spend too much time crunching numbers and not looking at the big picture," says Joyce Hendley, EatingWell’s nutrition editor and author of The EatingWell Diabetes Cookbook (The Countryman Press). Knowing a few overall principles can make low-glycemic eating much simpler, she explains:

Bigger is better. Large food particles take longer for the body to break down and absorb, so they move more slowly through your digestive system. So in general, the more intact and less processed a food is, the lower its GI. Think whole rather than refined grains, whole fruit rather than fruit juice, steel-cut oats rather than instant oatmeal and stone-ground rather than plain cornmeal. When buying whole-grain bread choose stone-ground, sprouted or cracked-wheat types; the grain kernels should be visible.

Fiber up. By definition, fiber is the part of plant foods that cannot be digested by the body, so fiber-rich foods like beans, nuts, dried fruits and high-fiber cereals, pasta and breads are inherently low on the GI. Focus on boosting fiber by eating more foods like these and you won’t have to think about GI.

Pair with protein. When it has protein to break down, the stomach empties more slowly. Adding a little protein to a carbohydrate-based meal or snack—say, adding a few chicken strips and a sprinkle of cheese to your pasta bowl, or a light smear of peanut butter on your toast—can lower the GI value of your meal.

Drizzle on a healthy fat. Like protein, fat molecules also slow down digestion, so including a little fat can lower a food’s GI and make it more satisfying. Be sure to choose heart-healthy unsaturated fats like vegetable oils and nuts. And, if you’re watching calories, be moderate: drizzle bread with a little olive oil, toss carrots with a bit of tasty dressing, sprinkle slivered almonds on your salad.

content by:

From www.eatingwell.com with permission. © 2008 Eating Well Inc.

Work-out while on vacation

I just returned from a week long vacation with my family. We went to our beach house in Florida and had a great time. I'm not a fan of being out of my routine for too long, so I tend to shy away from long vacations. To remedy not being stressed from missing my normal workouts, I plan at least 3-4 workouts for a 7 day vacation. Whether it be just a brisk walk each morning before our day has really begun or 20 minutes of abs, and body weight toning, I am set. I realize this does not work for everyone, but when working out is a priority in your life, you will make the time. So for me, it is peace of mind and a necessity. In my mind if I get a good sweat in at least half of the days I am golden!! :) Walking can be done anywhere so there is no excuse. Start with a brisk 30-45minute walk/run. Come back and do a 15minute circuit of squats (jump squats for more calorie burn), walking lunges, push-ups and sit-ups which will help keep you tone. No gym or equipment needed. Just you and your commitment to your health and fitness. I guarantee you will look and feel so much better and as a result, enjoy your vacation even that much more!