FITNESS BLUNDERS

Avoid These Fitness Blunders
The American Council on Exercise (ACE) polled its trainers to come up with a list of the fitness blunders that they encounter most often. Many of these blunders compromise the safety of your workout as well as its effectiveness. Are you guilty of any of the following?

• Not stretching enough (or at all)
• Not warming up or cooling down
• Lifting too much weight, or relying on momentum (rather than muscle) to hoist the weight
• Leaning on, or slouching over, your cardio machine
• Exercising at too low – or too high – a heart rate

 

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MAINTAINING MOTIVATION

1-2-3 for Maintaining Motivation 

When you feel your motivation for healthy living begin to wane, there are three steps you can take to avoid going off course:

 

• First, make a list of all the reasons that you began this journey in the first place (or, if you’ve already done this, pull out your list to review).
• Next, touch base with your support network, whether it’s a real-life friend, your favorite online discussion group, or your Health Coach.
• Finally, take stock of everything you’ve accomplished so far – the good eating habits you’ve established and the increased fitness levels that you’ve achieved.

When you take the time to acknowledge how far you’ve come, and remind yourself of why you want to keep going, your commitment to lifestyle change will be renewed.

 

KEEPING KIDS FIT

Keeping Kids Fit
Fitness begins at home. The most important thing you can do is set a good example; let your kids see you participating regularly in activities that you enjoy. Encourage them to spend no more than 30 minutes at a stretch on sedentary leisure activities (television, video games, Internet, etc.). Plan family activities, such as walks, hikes, bike rides, and swims. If your child is interested, look into martial arts, dance classes, softball, soccer, even kid-friendly health clubs.

 

OUTSIDE TEMPERATURE AND FOOD?

Eat Cool
When it’s hot outside, we tend to eat differently and naturally flock toward “lighter fare”. The Medifast products and programs are a great way to keep you cool (and lean) as they encourage small, frequent meals (rather than large, “heavy-feeling” portions), come in refreshing flavors (like the Tropical Fruit Punch and Cranberry Mango) and don’t require you to be over a hot stove for their preparation.

GOING ORGANIC

Looking for Organic? Look for the 9!
If you want a surefire way to know that what you’re buying is in fact organic produce, check the sticker on the produce. Non-organic produce has a 4-digit number, whereas the organic produce number has five digits. And the organic produce number always starts with a 9. So look for the nines and know that you are buying organic.

 

 

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A total body workout!

Try Paddle Surfing
If you like the water, you’ll love paddle surfing. No waves required. Get a board, preferably wide to start (this can be expensive so it’s a good idea to rent one first) and a paddle. Balance yourself in a standing position on the board and paddle away! Get a total-body workout, tone your abs and enjoy the beautiful scenery around the water.

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Targeting Your Target Zone

Take the Talk Test
Talking doesn’t count as an aerobic workout, but it can gauge whether you are exercising at the right intensity. For example, while exercising try reciting the Pledge of Allegiance. Can you say it easily? Or is every other word punctuated by huffing and puffing? A study conducted at the University of Wisconsin-La Crosse compared exercisers’ “talk test” results with feedback from monitoring their heart rate and breathing. Those who had difficulty getting through the pledge were found to be exercising at too high an intensity, while those who could recite it easily were in their target zone.

 

 

Don’t Skip Breakfast When You Can Have THIS!

Breakfast – Quick and Easy
Time scarce in the morning? If so, try some of these speedy but healthy ideas. Just don’t skip breakfast - it really is the most important meal of the day!

• Medifast Scrambled Eggs or Medifast Oatmeal – perfect for breakfast!
• Medifast Ready-To-Drink Shakes: the perfect grab and go breakfast.

For those in the maintenance phase of the Medifast Plan, try these options:

• Fruit, yogurt and granola: If there’s no time to slice up some fresh fruit, put your favorite frozen fruit into a portable cup (with a lid) and add yogurt. Top with granola. Remember to grab a spoon!
• Whole grain English muffin with peanut butter and sliced banana.

Diet and Temptation

Avoid Temptation!
The best way to avoid being tempted by high-calorie treats is not to have them around in the first place. When you’re at the grocery store, skip the chips, candy, sugared sodas, and other junk food. Instead, stock the fridge and pantry with healthy snacks like Medifast Soy Crisps, Medifast Crackers, vegetables, fruit (maintenance), and sugar-free popsicles. And if you’re thinking about your kids – they don’t need the sugary and carb-filled snacks either. Get them used to healthy eating with healthy snacks.

 

In Lieu of Salt…

Curb Your Salt Intake
If you’ve got high blood pressure, or are African-American or middle-aged, you’ve got to curb your salt intake to keep your health in check. Make sure you get enough potassium (at least 4.7 grams daily), which counteracts salt’s effects and helps lower blood pressure. Eating more fruits (on maintenance) and veggies is an easy way to get more potassium into your diet. Enhance food’s flavor without salt by using herbs and spices (break out the Mrs. Dash!). When you do use salt, consider opting for mineral-rich sea salt instead of refined salt.