Time for Spring Fitness Resolutions!

I know that everyone restarts themselves at the beginning of the year but I get so excited when the weather gets nice and the days get longer so spring is when I really want to jumpstart my fitness routine. Here are a few ways to take advantage of the season:

- start a walking or jogging plan – now is a great time to pick a 5K to train for!
- dust off the bicycle and hit the road for exercise and fun!
- start looking for bootcamps and yoga classes to pop up in local parks or even start one yourself!
- even if you aren’t thinking fitness, walking to run errands or with friends at lunch time is a great way to burn some calories and soak up some sun!

I don’t know about you but I’m very much looking forward to shedding the sweaters and soaking up some sun this spring so get out there and enjoy it!

Health and fitness tips and exercise videos at WithAmyMac.com

Benefits of the Lunch Box Diet!

We’ve all had those days at the office where fitting in lunch just isn’t an option. However, starving yourself or eating from the vending machines just isn’t the answer.

First off, if nothing else, your brain needs a break so making sure you take the time, even 15 minutes, to go for a walk and pick up some food is a much needed to-do item.

Next, you can make sure that you are never far from healthy food options by packing a lunchbox. Your brain and body need nutrients so making sure they are close by is as easy as throwing them in a lunchbox every day. This will give you one less thing to worry about and you’ll never be caught off guard with a rumbling tummy.

Finally, when you take a few minutes at home and pack your food for the day, you are able to think about the portions and the selection of foods. Many times, when we get tired or stressed, we lose our ability to make a healthy decision – this leads to over-eating of junk food.

As you can see, if you can take the time to plan your food for the day and take it with you – you’ll be healthier, happier and more focused at work.

Lunch Box Diet:

Find more health and fitness tips and exercise videos at WithAmyMac.com

Time to Take Action on Those Arms

It’s time to take action on those arms!

It might still feel like winter but spring is just around the corner! And while swimsuit season may still be a few weeks off, tank tops and strapless dresses will be everywhere in no time. Now is the best time to get those arms in shape so that when the sun comes out – you are ready!

Here are 3 armazing moves:
1 – stability ball pushup – The stability ball pushup with feet on the ball is an upper body exercise that will tone your ab muscles, improving your balance by challenging your core and sculpt your arms, chest and back at the same time!
2 – arnold press – The arnold press is a great way to strengthen the shoulders. When you keep this move controlled, you’ll see and feel the results!
3 – side raises – This move is great for the shoulders and the arms and back are assisting so the entire upper body is seeing benefit!

These are just 3 moves to get those arms in action. Find more of these moves at EverydayBetter.com – we’ll see you next time, stay fit and be well.

Which nuts are the best nuts?

In this Fit Life, we are talking about the healthiest nuts you want to add to your diet. Nuts get a bad rap for being high in calorie but as long as you keep the portion small, like a handful, they are good for you and the perfect afternoon snack! While a bag of raw mixed nuts is really the easiest because you get the benefits of all the nuts in one handful, most mixes add lots of salt, which you want to avoid.

Here are a few of the best nuts to pick:

• pistachios and almonds are the lowest in calories
• walnuts and brazil nuts are great for your heart and lowering your cholesterol
• hazelnuts are a good source of potassium and iron

Remember that a small portion will go a long way and make sure you don’t get a pre-packaged mix with lots of salt, sugar or other flavors.

Health and Fitness Tips at WithAmyMac.com

Making the Right Healthy Food Choices! Eat this, not that!

Talk of the Town segment from February 6th:  You can’t out train a bad diet!

Lots of people think that as long as you are exercising, you can eat whatever you want. This can get you in lots of trouble. If you go to the gym and burn off 300 calories, you can’t go indulge in a Big Mac. The math will never work in your favor!

www.WithAmyMac.com

How to Pick the BEST Breakfast Cereal

It is easy to get sucked into the advertising of less sugar and more whole grains but what are you really looking for in a cereal that is healthy AND still tastes good? A quick glance at the nutrition label will tell you everything you need to know.

You want a cereal that has more than 3g of fiber per serving, fewer than 10g of sugar and a healthy amount of whole grains, which means that it should be the first thing in the ingredient list. Also, make sure that you can actually understand all of the ingredients so you know it is a more natural food with fewer artificial flavors.

Many cereals are now adding dried fruit and while it isn’t the worst idea, make sure to pay attention to all the added sugar and calories. You are always better off slicing your own bananas and strawberries into your bowl. Hopefully these tips will help you select a healthy and tasty cereal to start your day off right!

Health and Fitness Tips – WithAmyMac.com

Healthy Cooking with Herbs and Spices!

Did you know that herbs and spices can add flavor to your food while keeping them healthy?  It is so common for people to just dump salt on any dish to give it a boost of flavor but really there are so many other spices that are good for you that will liven up a dish. Some even add healthy benefits to your food!

Chicken – you can use rosemary, lemon and pepper or tomato sauce and oregano – each will give it a completely different flair.

Garlic – not garlic salt is a great way to flavor everything from meats to potatoes and vegetables!

Vegetables – adding a sprinkle of lemon to steamed vegetables is delicious and so good for you!

Other options include adding a dash of chili powder to scrambled eggs, experimenting with spices like cumin and tumeric and you can even add cinnamon to your coffee instead of creamer!

There are tons of options when it comes to spicing up your food and keeping it healthy so start experimenting and taste the benefits.

www.WithAmyMac.com 

Avoid the Gym and Still Get in Shape!

If you don’t want to fight the crowds at the gym or you find it intimidating – there are still lots of ways that you can work out and I’ve got some of those options right here. The key is to finding something that motivates you and works with your workout personality.

Some very popular options are the home workout systems from Beachbody like Insanity or P90X. These can be really effective but know that they require long intervals of time – like P90X is 60-90 minutes a day, 6 or 7 days a week for 90 days. Those programs run about $120.

Another workout at home option is exercise dvds – which are usually $15-30 a piece, you can pick your own schedule, which is great if you need flexibility and are motivated to do it on a regular basis. If you don’t want to shell out the money for dvds you’ll get bored of, you can find some at the library and also rent them on Netflix. If you want an online program, I have assembled a virtual training program that is full of 10 minute workouts that change regularly to give your body and mind a challenge but also work into any schedule. That program is EverydayBetter.com and it’s $10 a month.

Finally, if you just want to do your own workout routine but don’t want to invest in lots of bulky equipment, we have some options here that you can use to get a full body workout. For instance, a resistance band, it runs about $15 and you can get a great workout with just this. You can step on it and do bicep curls and lunges, you can put it behind you and do arm extensions… there are lots of options. This is what I always put in my suitcase to get in a workout while traveling.

So we have lots of options here from all different price ranges and time commitments so even if you aren’t a gym-goer, you can still get a great workout at home. The key is to find something that you can commit to and enjoy – at least a little bit.

Health and Fitness Tips and Exercise Videos at WithAmyMac.com

2013 – The Year of Fitness on the Go

Guest Blogger Post

Everyone’s busy nowadays, were lucky if we can find time to cook a healthy dinner for ourselves. Having an alternate plan for getting a great workout is vitally important to staying in great shape.  Our busy lives sometimes pull us away from the important things in life like healthy food and time in the gym.

I have assembled the top 5 portable fitness equipment to keep you healthy in 2013 (and beyond):

#1: Strength Stack 52 ($16.97) – My top choice for portable fitness equipment is a brand new product called Strength Stack 52.  Strength Stack 52 is a deck of bodyweight fitness cards where you can play fun games with your friends or even yourself. Each card has (among other features) a bodyweight exercise, a rep count, a number and a color.  With those features, users can make up their own games or go to the website and learn games that others users play. With tons of different workout combinations and games, working out can be fun and competitive. This product is completely portable (weighs only 8 ounces) and can fit anyone’s budget. Designed by military fitness expert Michael Volkin, these cards are definitely one of those “why didn’t I think of that” inventions.

#2: Resistance Bands ($10-$50)– Lightweight and portable, resistance bands are an old favorite that continues to be popular year after year. With resistance bands you can target specific muscles or stabilize your core. Bands offer more variety than weights because you can create resistance in all directions. Whether you are a beginner or advanced fitness enthusiast, resistance bands should be incorporated in your workout.

#3 Nike Fuel Band ($149) – While not a piece of exercise equipment, the Nike Fuel Band is definitely a motivator. Simply place the Fuel Band on your wrist and become instantly aware of how active you are (or aren’t).  The Fuel Band tracks your steps and your calories, but not your heart rate.  You can even compare data with your friends online and establish a friendly rivalry. This band both helps and encourages you to reach your goals. You can even set goals with the software and track them along the way.

#4 Weighted jump rope ($25) – The weighted jump rope fits in any suitcase and is ideal for toning your whole body. If you want to strengthen your leg muscles and lose weight, this will be essential equipment for your workout program. Jumping rope can be a great workout or simply just a fun way to warm up. Be careful of using a jump rope if you have a history of shin splints.

#5: TRX Home Suspension ($200) – TRX is a portable suspension trainer that claims to improve functional strength, balance and flexibility. The product consists of two adjustable straps, a pulley system and stirrups/handles for the feet and hands.  Along with the TRX system, the combination of your body weight and gravity can provide a host of different exercises designed to strengthen your core.

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Michael Volkin is a U.S. Army veteran, author, and entrepreneur. He is the inventor of Strength Stack 52, a unique deck of bodyweight fitness cards designed to get you in shape faster than ever before. Mr. Volkin has authored 3 military books aimed at helping recruits prepare for basic training.

Talk of the Town Segment: Alternatives to Gym Workouts

Amy Mac joined the Talk of the Town team to talk about alternatives to the gym for those looking to start the new year right!

Programs like P90X and Insanity, medicine balls and resistance bands are all options when looking to work out and avoid the crowd at the gym in the new year.

Health and fitness tips and exercise videos at WithAmyMac.com