Archive for the ‘Healthy Weight’ Category

• Make an Exercise Resolution & Make it a Lifestyle!

  Date: 2012.01.04 | Category: Fitness & Health, Healthy Weight, Osteoporosis, Strength Training for Osteoporosis Prevention, Strength Training for Women, Weight-bearing exercise | Response: 2

  

  My daughter's Christmas gift to me...hand painted!

  Everyone seems to like to be motivated, especially when they’re making New Year’s Resolutions, to exercise more. The most common reason for embarking on an exercise program is to lose weight. However, I have found it very interesting that keeping bones strong is a big motivator for many women to make strength training and cardiovascular (heart healthy) exercise a permanent part of their lifestyle.

  Besides being great for the bones, here are 10 more reasons to strength train:

  1. Increase lean body mass (muscle) quickly, in only 2 strength training sessions per week.
  2. Fat loss! With more muscle, your cardiovascular and strength workouts will be more intense, making them a better calorie burning workout.
  3. Increases glucose uptake, reducing the risk of type 2 diabetes.
  4. Great for your heart! Decreases resting blood pressure, reducing the risk of heart disease and stroke.
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• Nutrient Timing: It’s not just WHAT you eat, but WHEN you eat it!

  Date: 2011.09.02 | Category: Fitness & Health, Healthy Weight, Strength Training for Osteoporosis Prevention | Response: 3

  

  Peaches & yogurt, a good carb & protein combo!

  Here’s an amazing statement:  “The effectiveness of any protein product is largely dependent on when you take it.”-Len Kravitz, sports scientist from the University of New Mexico. I want you to know that I’m quite conservative when it comes to nutrition, but these well-researched findings from the sports medicine world are very convincing!!! What if you only had to tweak your diet a little to boost your muscle growth and enhance recovery from all that good strength training for strong muscles & bones that you’re doing? Give it a try! Here’s the short version on nutrient timing.

  General meal guidelines: Please, make sure that you aren’t hungry or too full when you strength train! The Mayo Clinic gives these guidelines for meal sizes prior to exercising:

  • Eat large meals at least 3-4 hours before exercise
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• Excess visceral fat can be a risk factor for low bone mass.

  Date: 2011.02.03 | Category: Fitness & Health, Healthy Weight, Osteoporosis, Strength Training for Osteoporosis Prevention, Strength Training for Women, Weight-bearing exercise | Response: 1

  Not all fat is created equal! Researchers have found that having excess intra-abdominal fat, also called visceral fat, can be damaging to your bones. Yikes! One more risk factor for osteoporosis. What to do?

  1. Strength train 2-3 times a week to build a high level of muscle  strength and slow bone loss.

  2. Get at least 30 minutes on most days of the week of cardiovascular, weight-bearing activity for its bone-building and calorie-burning effect.

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