Element Fitness

10 Fit Ways to Celebrate Valentine's Day

2012-02-10T15:35:00.000-05:00

Valentine's day is quickly approaching! While this day is known for being the day to eat chocolates and sweets, there are plenty of enjoyable alternatives to celebrate while keeping you and your love fit and healthy.
SheKnows shows us 10 different ways to enjoy a fitness friendly Valentine's day.

"Valentine's Day can certainly be sweet for romance – and most definitely your sweet tooth – but how about celebrating in a way that's both sexy and healthy this year? Whether you're planning on clearing the living room to make space for a sexy tango or you're venturing out on high-flying fun, here are 10 fit ways to celebrate Valentine's Day!"

Read them here: http://www.sheknows.com/health-and-wellness/articles/947175/sexy-fitness-10-ways-to-celebrate-valentines-day

Little Protein, Lots of Fat

2012-01-30T14:05:00.005-05:00

A diet lacking in proteins could cause your body to retain more fat. Makes sense since muscles are calorie-burning powerhouses that require proteins to be built and maintained.
The Huffington Post shares the results of a study on the Journal of the American Medical Association that explains why this is. They even share advice on how to incorporate more protein into your diet! Heres a snippit of the article:

"People who consistently consume more calories than they burn each day will lose lean muscle and accumulate body fat more easily if their diets contain too little protein and too much fat and carbohydrates, suggests a study published this week in the Journal of the American Medical Association."

Read More: http://www.huffingtonpost.com/2012/01/04/protein-body-fat-diet-_n_1183516.html

Stay healthy and eat your proteins!

Healthy Holiday Meals

2011-12-23T23:27:00.000-05:00

The Holidays are, unfortunately enough, a time when diets and health get forgotten in favor of merriment. But that doesn't always have to be the case. Eating Well has a great selection of healthy holiday snacks for everyone. No matter if you're celebrating Christmas, Hanukkah or just New Years, they've got something for you. So if you're wondering what to cook, give it a look:

Here are some holiday recipes we think you'll enjoy all season long. Try one of our lighter latke recipes for Hanukkah. Try the dozens of Christmas cookie recipes to share with friends and neighbors. Enjoy Christmas brunch and Christmas dinner recipes for memorable feasts. Spice up your New Year’s Eve party with some easy appetizers and festive drinks. Enjoy easy holiday recipes, simple entertaining ideas and quick tips for the holiday season.

Recipes: Holiday Collection 1

December Stress

2011-12-17T11:57:00.000-05:00

It is a universal truth that the holidays are stressful. Whether you're in charge of the meals and the presents, entertaining the extended family or spending the holidays alone, your stress level goes up. Just the other day, it took me twice as long to walk 3 blocks because of the huge crowds, watching the snowflakes projected on a building or hanging around taking pictures of the lights on the trees and nearly missed my dinner reservation.

As such I was very interested in finding ways to keep from stressing during the rest of this month and found a good article by Charlotte Libov, writing for WebMD. If you find yourself getting stressed this month, give it a look, it could help a lot.

Denise McVey knows holiday stress all too well. To be sure, she loves the holidays: going caroling, shopping, buying cards, enjoying the first snow, and, most of all, loving the look of delight on her toddler’s face on Christmas morning. But as the days until the holidays dwindle and the lines at the mall get longer, McVey is so beset by season-induced stress that, when the New Year rolls around, she’s spent. “Colds, flu, you name it, every year I get it; I’ve had shingles eight times,” says the 40-year-old owner of a creative agency in Boonton, N.J.

Read More: Tips For Reducing Holiday Stress

Cold Weather Yoga

2011-12-06T13:17:00.001-05:00

December is upon us, Christmas and New Years are fast approaching and the weather is getting colder. Many people, myself included, often feel ache's brought on by the cold weather. But yoga expert Kristen McGee has created a nice series of yoga poses for Health.com that could help you beat the cold aches.

To feel better, I do this soothing sequence: Cow to Cat to Dancing Cat to Extended Child’s Pose. It opens up the hips, back, shoulders, and neck, plus gets the blood flowing without having to stand (the last thing I want to do when I’m creaky). Go through the series (both sides) 3 to 5 times, then stay in the final pose as long as you want. Think of it as a little daily gift to yourself.

Read More: Yoga For An Ache-Free Winter

Beginning Runner Advice

2011-11-15T13:22:00.000-05:00

Many beginning runners want or need advice on how to begin, what kind of shoes to wear, how often to run and how far, etc. But as Gina Kolata writes for the New York Times, sometimes finding good unbiased advice can often be a chore in and of itself.

Researchers who have no financial ties to running programs or shoe manufacturers say that most of those complications are unnecessary and some of the advice is even risky, because it can make running harder and can increase the chance of injury.

Read More: For Beginning Runners, Advice Can Be A Hurdle

The Twinkie Defense

2011-11-10T15:11:00.000-05:00

Every so often you hear of a diet or an exercise regiment that sounds so silly or stupid that it can't possibly work. And then you hear, weeks or months later that, surprise, it does. Well as Madison Park writes for CNN another one of these diets may have been found (although I would like to add that I don't recommend that you try this diet, I just found it...interesting).

Twinkies. Nutty bars. Powdered donuts.
For 10 weeks, Mark Haub, a professor of human nutrition at Kansas State University, ate one of these sugary cakelets every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too.

Read More: Twinkie Diet Helps Nutrition Professor Lose 27 Pounds

Keep Warm While Exercising

2011-11-02T21:44:00.000-04:00

It's officially November and winter is already upon us. And while exercising may raise your body temperature, it might not be enough to keep you warm enough to keep up an outdoor routine. And so, Life Fitness has some tips on moving your workout indoors.

Request a tour of your local health club to be sure you’re aware of all they can offer – many gyms have private trainers, child care, team sports, swimming and spas.

The Magic Pill

2011-10-19T10:20:00.000-04:00

A working, reliable, anti-fat pill has long been the holy grail of scientists working to eliminate obesity. And now, as Douglas Robb reports for Health Habits, they may have made a breakthrough, or at least gotten to the next step, with leptin resistance.

According to lead author, Tony Tiganis, “our bodies produce leptin in response to increasing fat deposits. Acting on a part of the brain called the hypothalamus, leptin instructs the body to increase energy expenditure and decrease food intake, and so helps us maintain a healthy body weight.”

Yoga For Weight Loss

2011-10-10T10:54:00.000-04:00

Many people wish to lose weight, but lack the time or stamina for long workouts or runs. But by doing these 4 simple yoga poses 3 times a week, you can lose weight and relieve stress in less than 10 minutes. By Marianne McGinnis for Prevention.

"Yoga is a known stress buster, but it's also one of the most effective workouts for fighting stubborn fat stores, especially the ones that crop up after age 40. Yes, you can use yoga for weight loss. The reason: Studies show that yoga lowers levels of stress hormones and increases insulin sensitivity--a signal to your body to burn food as fuel rather than store it as fat."

http://www.prevention.com/health/fitness/yoga/yoga-for-weight-loss-5-yoga-poses/article/a018d786593b4110VgnVCM10000013281eac

The Best Running Partner

2011-09-26T14:14:00.004-04:00

If you're looking for a motivated running partner that's always willing and able to join you, dogs are perfect! They're always in the mood to run, pushing you to stay fit. Taking your dog out for runs keeps the both of you active and healthy, so get to it! Plus, that adorable face will never fail to lift your mood.
Check out these 7 reasons why your four-legged buddy is the best running partner there is, by Jenny Sugar on FitSugar.com.

"Every time I run, I run with my dog. I started taking him on the trails as a pup because if I didn't, he'd eat my flip-flops. Then I came to realize that he's the best running partner I've ever had. Here are seven reasons you should bring your dog (or borrow a friend's) when you head out for a run..."

http://www.fitsugar.com/Reasons-Run-Your-Dog-18637633

Fitness for the Couch Potato

2011-09-13T13:57:00.000-04:00

Many of us spend hours a day sitting on our bums, staring at a TV screen. This sort of behavior undoubtedly takes its toll on our fitness, but watching TV doesn't have to be a completely lazy activity. Try some of these simple exercises, done from right by your couch! Written by Heather Dale on FitSugar.

"If only I spent as many hours exercising as I do watching TV, my body would be bikini-ready in no time! Looks like I'm not the only one who has an array of favorite shows — Nielsen's Q2 2010 State of the Media fact sheet shows that the average American watches 143 hours of television per month. If you do the math on that, that's about five hours of TV per day..."

http://www.fitsugar.com/Exercises-Do-While-Watching-TV-16073785

Caffeine as a Pick-Me-Up

2011-09-06T15:14:00.005-04:00

The energizing boost of caffeine is commonly used as a workout enhancer by many. It's no wonder why since it'll have you feeling alert and willing to keep your exercise going for longer. Here's an interesting excerpt from an informative article that explains a bit about how it works:

The performance boost you get from caffeine is a result of how it hot-wires your central nervous system, says Matthew Ganio, PhD, an exercise physiologist at the Institute for Exercise and Environmental Medicine in Dallas.

"Caffeine crowds out a calming brain chemical called adenosine," he says. You become more alert, you react faster, and you don't feel like you're working as hard, all of which add up to training or competing at a higher intensity for a longer period of time and being more agile in a pack.

Learn more about how a cup of coffee could effect your fitness regime and how your frequency of consumption and timing matters on this Fitbie article by Matthew Kadey.

http://fitbie.msn.com/get-fitter/caffeine-alert

Add Years to your Life with these 15 minute workouts.

2011-08-16T14:13:00.000-04:00

Even people who don't have the time to do a full workout should stay healthy with these nifty tips from Jenny Sugar from fitsugar.com

If your busy schedule doesn't allow for the recommended 30 minutes of daily exercise, a large study from Taiwan should make you feel better. The 13-year study tracked 416,000 participants and found that just 15 minutes of moderate exercise increased their life expectancy by three years, compared to those who didn't exercise. Daily workouts lower the incidence of cancer, and therefore lower the risk of cancer-related deaths.

Stay healthy everyone!

Building Muscle Helps Prevent Diabetes

2011-07-28T17:03:00.004-04:00

Staying on top of your fitness will always yield benefits for your health, but those that are at risk for type 2 diabetes should have a stronger focus on building muscle mass. This article on US News shares information on the benefits of gaining muscle for those in this position. The results of this analysis illuminate the importance of these findings.

"Researchers analyzed data from 13,644 adults who took part in the U.S. National Health and Nutrition Examination Survey III between 1988 and 1994. They found that for each 10 percent increase in the skeletal muscle index (SMI) -- the ratio of muscle mass to total body weight -- there was an 11 percent reduction in insulin resistance, a precursor to diabetes.There was also a 12 percent reduction in pre-diabetes, a condition characterized by higher-than-normal blood sugar levels, said the researchers at the University of California, Los Angeles."

So pay special attention to building your muscles if you're concerned or at risk for type 2 diabetes. It'll keep your body strong and help you stay healthy.

The lowdown on good old H20!

2011-07-21T16:12:00.000-04:00

It's super hot outside and we all need to drink more water. However, there has been some controversy over water intake vs. fluid intake and what fluids we should drink. Check out this article from Shape Magazine on the 5 truths about water! Courtesy of Cynthia Sass

Carbs, fat, protein and sugar always seem to be triggering some sort of debate, but good old water? It doesn’t seem like it should be controversial at all, but it’s been the source of some scuttlebutt recently after a health expert claimed that the need for eight glasses per day is “nonsense.” So what’s the deal? Here are five hard facts about agua.

Stay hydrated everyone!

Debunking Weight Loss "Rules"

2011-07-05T13:26:00.000-04:00

Anyone who diets, exercises or does both to lose weight has at some point been told myths and rules for weight loss. Check out this insightful article from Fitness Magazine on the myths and facts when it comes to genearl rules of weight loss, from Alexa Joy Sherman!

Bless me, reader, for I have sinned. It's been many years since my first diet, and with each attempt I've either lost weight and gained it back or slipped up and given up. It's gotten me thinking: I follow conventional weight-loss wisdom, but should I? Maybe I don't need to devoutly keep a food journal or eat every three hours. To find out, I put 10 of the top diet commandments to the test and enlisted the divine intervention of three dieting gurus. The experience was, well, enlightening.

Stay healthy and keep exercising everyone!

More Summer Fitness!

2011-06-28T10:42:00.001-04:00

Summer just started, and for some of us that means going on vacation, relaxing and unwinding from work or school. However, that doesn't mean you shouldn't stay in shape! Check out this awesome article by Michelle Fiscus via herdon.patch.com for summer fitness ideas!

The first day of summer brings longer days. But the warm weather and laid back vibe have made this season synonymous also synonymous with “lazy days.”
A break every now and then if part of a healthy lifestyle; however, don’t let your workouts take a permanent vacation because of the sweltering sun or changing family schedules and commitments. There are plenty of ways to keep things interesting to stay in shape all summer long.

More after the jump! Remember to stay hydrated and healthy in the heat!

Cutting Carbs? Try these low-carb snacks!

2011-06-21T10:35:00.000-04:00

If you are looking to lose more weight through doing cardio, you might want to cut down on your carbohydrate intake. Check out these cool ideas via fitsugar.com for healthy, low-carb snacks for the summer!

I love carbs — love them! And while I'll never ban bread and pasta from my diet, thanks to my trainer, I am trying to be more aware of my carb intake. Easy, right? Not so much for me. As I found out pretty quickly, a good part of my meals consist of brown rice and bread, lots of bread. And while it's been easy to get more protein and fat into my meals, cutting down on carbs has proved to be difficult. To balance my meals out and shed a few pounds in the process, I've been striving for low-carb snacks through the day. Check out what I've been eating!

10 cool ideas for snacks after the jump! As always, stay healthy and eat right this summer!

Small workouts to fit in your summer plans!

2011-06-16T10:29:00.000-04:00

Check out these awesome tips on how to incorporate everyday summer activities into a workout via The Huffington Post from Carolyn Scott!

Summertime means bathing suits, short shorts and tank tops -- overall skimpier clothing. This means watching what we eat and even more importantly, working out. People always want to look toned and trim and, unfortunately, you have go the extra mile and add some extra spice to your workouts to achieve these goals.

Summer is just around the corner and if we hit the beach, go out in shorts or go shirtless, we're going to want to look good! However, just regular summer activities can help us stay in shape.

Stay safe and healthy this summer everyone!

Help for parents: body image health

2011-06-07T15:58:00.005-04:00

Kathy Kater, LICSW, wrote a classic essay, Debate About Fatness Increases Health Risks, for the British Medical Journal, reprinted here at BodyImageHealth:

...Genetic predisposition aside, it turns out that the most common advice for reducing fatness has made things worse. Research published over fifty years ago demonstrated how and why even a moderately restrictive diet is counterproductive for long term weight loss. New studies bear this out: weight can be lost on virtually any contrived plan to restrict calories or food groups, but between 85% and 95% of this weight is predictably regained, with over half of all dieters gaining more weight than they lost. If you doubt this, check the National Institute of Health for the data, then check your own observations to consider how many people you know who have gone on a diet once. If dieting was effective why would it be a perennial activity, and why would most dieters be fatter today than before their first effort?

Aside from weight loss, what other unpleasant recommendation with a 90% failure rate would still be prescribed? Even so too many health authorities persist in the belief that if we can make people feel bad or afraid enough about their weight they will “do something” about it. This flies in the face of new studies that document what many of us working in the trenches to reverse disordered eating have known for years: body dissatisfaction does not serve as a motivator for healthy behaviors. To the contrary, unhappiness about weight is a catalyst for disordered eating, weight gain, and poorer overall health. Worry about weight is a self-fulfilling prophesy. In light of this, how can we persevere like Sisyphus in unrelenting talk about the risks of fatness and the need for weight loss as if this will make people repent? In four decades the thinner we have tried to be the fatter we have become. But if fat phobia and efforts to lose weight contribute to the problem, what is the solution? The way out of this spiraling and dangerous problem requires the courage to ask the right question: fat or thin, what should we be doing for our health in any case? Few will dispute the evidence showing that fatter people who are well fed and fit are at lower risk for health problems than thin people who eat poorly and are sedentary. In light of this, what if instead of fear and loathing of fatness, health initiatives pushed the value, ways and means for wholesome eating and fitness for everyone—irrelevant of size? If instead of size or a BMI a sustainable, healthy lifestyle were the goal, then some people would remain fat, some would be thin, but virtually everyone would be healthier. Isn’t this the point?...

Check out BodyImageHealth for help promoting healthy body images for your kids, friends, loved ones, students -- whoever needs a bit of kindness on their journey toward better health.

Anywhere Exercises

2011-05-31T15:30:00.004-04:00

If you find yourself in a situation that prevents you from going to the gym or if the weather isn't favorable for outdoor activities but you're still determined get some exercise in, there are simple workout options that don't require equipment or much space that you could do pretty much anywhere. It's important to get both cardiovascular and muscle exercises, and it's easy to squeeze either in during the idle activities of the day. It's easy to transform a sedentary moment into an opportunity to work on your fitness.

Upper body exercises:
- Push-ups work your pectoralis major, anterior deltoids, and deltoids. If you're at home or somewhere with a surface to lean on such as a bed or dresser, these could be used to assist your push-ups.
- If you're holding bags, use them as a weight for some bicep curls to strengthen your biceps and elbow flexors.
Abdominal exercises:
- When sitting, do it without leaning on the backrest of your chair. While sitting upright, flex and contract your abs for a simple abdominal workout whenever sitting, whether it's through a commute or while you're in your office.
- To work your obliques in a similar setting, sit with your feet flat on the ground, hip-width apart, with your fingers interlaced behind your head. Lift one knee towards your chest while meeting it with the shoulder of your opposite side and return. Repeat this motion, alternating between sides.
Lower body exercises:
- Squats engage many muscles in your legs, including the hamstrings, quadriceps, gluteauls, hip flexors, and calf muscles. These could be done during any stationary activity, such as you're brushing your teeth or talking on the phone.
- Calf raises focus on the muscles in your calf (of course), working the gastrocnemius and soleus. All this requires is for you to be standing, so it can be done during any idle waiting like when you're in a line.
Cardio:
- If there's a staircase near you and you have some free time, get your heart pumping by taking a few trips up and down the stairs. If there are multiple floors in your home, take whatever opportunities you can to more trips between them.
- When walking, do it briskly! You'll get to your destination faster and get a moderate aerobic exercise out of it.

The key to being fit is movement! Take any chance you can to squeeze some physical activity in. It all counts and makes an enormous difference in the long run. Not having access to the gym or the outdoors isn't an excuse to neglect your fitness. The activities suggested above are only a few ideas of what you could do to keep up with your workout plan. You could always be creative about your exercises and utilize the resources around you to make the most out of your workout. Do what you can to optimize your health and fitness.

Want to know more? Read more!

http://www2.gsu.edu/~wwwfit/strength.html

http://www.ehow.com/way_5217718_abdominal-exercises-office-chair.html

http://24daychallengeiowa.com/quick-convenient-exercise-options/

http://www.loseweighttogainhealth.com/anywhere-exercises.html

http://www.exercisetv.tv/blog/post/2009/05/05/best-anywhere-exercises.aspx

Achieving Flat Abs

2011-05-29T15:03:00.011-04:00

When losing weight, one of the most stubborn areas to achieve results in is the midsection. Losing it takes some directed exercises and adjustments in your diet with the focus of toning your abs and losing weight.
A few suggestions for some exercises that target your abs that are simple, yet effective:
The plank. Position yourself as if you were preparing to do pushups, except have your forearms resting on the ground. Keep your body straight and hold this position for as long as you can. You should feel your abs tense up and have increasing difficulty maintaining this position as time goes on.
Crunches work your abs directly. If you use an exercise ball, it will further engage your muscles and be more effective. Lie on the ball, positioning it on your lower back and cross your arms over your chest or hold them behind your head. Lift your torso off of the ball, pulling the bottom of your ribcage to your hips while keeping the ball steady and return.
Bicycle exercises target many areas of your midsection, being great for a well-rounded exercise for your abs. Lie on the floor and interlock your fingers behind your head, supporting it. Pull your knees towards your chest, lifting your shoulders off of the ground while pulling your neck in. Straighten a leg out while turning your torso to the opposite side, pulling your elbow to make contact with the knee of your still-curled leg. Continue this motion, switching between sides.

Have variety in your ab exercises. Working your abs from different angles and spreading the focus of your exercises throughout your entire midsection will even out the shape and yield better results for a flat and well-defined stomach. Also, ab exercises serve to strengthen muscles and don't burn so much of your midsection alone. It's important to keep up with your cardio exercises to ensure overall weight loss, which helps tremendously with losing belly fat.

The way you eat naturally plays a huge role in your body's weight and appearance. To cut off that tummy flab, you should cut off the foods that work against this goal. Avoid foods full of carbs such as white bread, pasta, white rice, and potatoes. It would be better to opt for more fibrous alternatives such as brown rice, wheat bread and veggies. Drink skim milk and limit your dairy intake in general. To give your metabolism a boost and aid your digestive system, drink plenty of water throughout the day (6-8 glasses) and eat small, frequent meals.

Keep up the effort and dedication and you'll be able to reach your fitness goals.

Want to know more? Read more!

http://exercise.about.com/od/abs/ss/abexercises.htm

http://regimes.hotexercise.com/aerobics/how-to-get-a-flat-tummy/

http://www.wellbeing-information.com/tummy-exercises.html

http://www.flat-stomach-exercises.com/flat-stomach-tips.html

How Much Exercise Is Enough?

2011-05-18T14:23:00.006-04:00

It's important to get an adequate amount of exercise if you're looking to maintain a healthy body weight and reap the health benefits of being physically active, but how much is enough? The recommended duration and intensity of your workout depends on your personal fitness goals. There are two types of exercise that you should be sure to do: aerobic and muscle-strengthening. Strength-training activities such as weight-lifting and the use of resistance bands should be done about twice a week.

As an adult, you should be getting at least 150 minutes of moderate aerobic activity in a week. 'Moderate' meaning that your heart rate increases to a point where you are still able to hold a conversation. This could be 30 minutes of light exercise such as brisk walking or swimming for 5 days a week. To work on preventing lifestyle diseases such as diabetes, heart disease, osteoporosis, and hypertension, this is amount of exercise is adequate. It may not do much for weight loss, but it's certainly beneficial for your cardiovascular health.

For more health benefits and weight loss, increase the intensity and/or duration of your workout. It's best to get 300 minutes of rigorous activity such as running or biking each week if this is your goal. That should be an hour of working out, 5 days a week. Altering your diet to include healthier, lower-calorie foods can boost the effectiveness of your weight loss significantly.

All of your exercise doesn't necessarily have to be done all at once. Breaking up your exercise time to smaller portions throughout the day is also effective, as long as you're getting a decent amount of heart-pumping movement in your day.

Want to know more? Read more!

http://www.everydayhealth.com/fitness/basics/how-much-exercise-do-i-need.aspx

http://walking.about.com/od/fitness/a/exercise2007.htm

http://heartdisease.about.com/cs/exercise/a/enoughexercise.htm

http://www.mayoclinic.com/health/exercise/AN01713

http://www.webmd.com/fitness-exercise/guide/your-exercise-routine-how-much-is-enough?page=3

http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/How-much-exercise-is-enough/articleshow/8412191.cms

Weight Training Tips

2011-05-11T12:11:00.003-04:00

If you’re looking to lose weight, gain muscle, or reshape your body in general, consider weight training. Muscles are more calorically expensive than fat, so the more you have, the more you’ll burn, boosting your metabolism. It strengthens your body and bones, increasing endurance and helping you avoid injuries. It even helps improves your coordination and balance. If you intend to make noticeable changes to your physique and improve your health, one of the most efficacious things you could do would be to engage in weight training. Whether you already lift weights or are new to the realm of weight training, there are some tips and facts that you should be aware of.

In order for weight training to maintain its effectiveness, you must lift weights with more resistance than your body’s accustomed to. The intensity of your weight training should increase periodically in order to avoid reaching a plateau from failing to challenge your body. This could be done by lifting heavier weights once a single set of a particular weight becomes too easy, changing the amount of sets/reps you do, or changing the exercise and resistance type. After training a group of muscles, allow them the one full day of the rest they need in order to form and grow. Target a specific muscle group two or three times a week, alternating your area of focus with each proceeding day. For example, you could focus on targeting the muscles in your upper body one day and work on your lower body the next.

The amount of sets and reps you should do differ depending on what you’re trying to achieve. If you’re looking to burn fat, do 1-3 sets of 10-12 reps at a weight where you’re just able to complete all of the reps. If you want to work for muscle gain, do 3+ sets of 6-8 reps to fatigue. To build endurance, do 1-3 sets of 12-16 reps with enough weight so you’re just able to complete all reps. You should struggle with your last rep but still be able to complete it properly and with good form. The duration of the rest between sets shouldn’t exceed a minute. If you’re lifting heavy weights for muscle gain, allowing your muscles 2 to 5 minutes of rest would be more appropriate.

There are a few things to keep in mind when you’re training with weights. Of course, you should always warm up. Preparing your body for a physically demanding activity like lifting weights is necessary to improve the effectiveness of your training and prevent injuries caused by the sudden strain to your body of lifting heavy weights without warning. Allow your body to adjust itself for physical activity by warming up with something relatively easy, such as light cardio or lifting lighter weights. If you find yourself using momentum to lift the weight, it’s likely that it’s too heavy. Lifting and lowering your weights slowly keeps your muscle actively and steadily working, making each rep more efficient and less strenuous. Remember to have good posture and to utilize your abs during movement to keep balance and protect your spine. Maintain good health practices, don’t overexert your body, and have fun.

Want to know more? Read more!

http://www.mayoclinic.com/health/weight-training/HQ01627/NSECTIONGROUP=2

http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm

Progress Slowing? Consider Something New

2011-05-04T15:08:00.008-04:00

If your exercise regime is beginning to feel tedious and ineffective, consider changing up your plans for activities to boost the advancement to your goals. Sticking with the same routine for too long could lead you to a plateau, and putting forth steady work and effort without achieving any results could be very disinclining. However, holding a steady routine is not the way to ensure steady progress. Repeating the same exercises for too long causes your body to become accustomed to the stress you regularly put it under, inevitably leading to the loss in effectiveness of your workout. Alternating what you do helps keep your body challenged. Making modifications in intensity and duration, targeting different areas, taking up a new sport, trying different equipment, or mixing up the order of your already existing exercise plan could bring back some results from your workout. Avoid redundancy and keep yourself engaged by introducing occasional changes and adding variety to your workout. It makes things more interesting and challenging and it’ll help keep you on track to maintain progress.

Want to know more? Read more!
http://bodyweightexercisetips.com/tips-for-keeping-your-bodyweight-exercise-workout-effective-rewarding-and-injury-free/
http://www.rafed.net/en/index.php?option=com_content&view=article&id=809:10-ways-to-keep-your-strength-workout-fresh-and-effective&catid=140:women-exercises&Itemid=994
http://www.bodybuilding.com/fun/wotw44.htm

The Weighting Game - America's Epidemic

2011-04-06T17:52:00.021-04:00

Interested in losing some weight and getting into better shape? Who isn't these days? While an obvious post for a personal fitness and health center would be focused on weight loss, we'd like to take this opportunity to talk seriously about the Obesity epidemic swarming across the US and the only true way to correct the problem. For those that are intimidated by the idea of a drastic lifestyle change, fret not, there are ways to start off small as we'll discuss farther on in this post. The key is to start now.

With obesity, diabetes, and heart disease on the rise in America, it seems the general public has been trying to make strides and make up for lost time by living a more health-conscious life. While there may be 1,001 different types of "Snake Oils" out there that promise immediate weight loss, the old-fashioned way is really the only tried and true way to go. Unless you require bariatric surgery because you are morbidly obese and pose an immediate threat to your health, exercise and eating right is the only way to get the weight off and keep it off.

It's really important to remember that ultimately, your weight loss goal is about health, not just having a desirable physique. The key is to exercise more, choose healthier foods, and be conscious of the amount that you are consuming on a daily basis. Keep a food diary or journal, or use an online calorie tracking tool or app. Whatever makes it easiest for you to keep a real tab on what's going into your mouth, do it. Having a true knowledge of the amount of calories, trans-fats and other unhealthy junk you eat is the first real step to reaching your weight loss goals, however small or large they may be.

Our current lifestyle is not the one humans were intended for. Consisting of excessive hours of a sedentary overall lifestyle -- sitting and lazing about in our homes and offices and consuming low-grade manufactured foods and sugary drinks that fail to provide our bodies with the nutrition required to function properly. We have developed "office butts", high cholesterol and with 75% of American boys aged 17-24 not 'fit to serve in the military', there is obviously a problem in epidemic proportions. The human body was meant and designed to hunt and gather for food, sleeping from dusk till dawn, taking in only the fresh and natural substances that we were able to find for ourselves in our vicinity. There have been countless theories and diets based on this idea, including The Paleo Diet, paying homage to our Neanderthal and Homo Erectus cousins of our past. If we hope to have any future for our country, let alone our species, the problem needs to be corrected -- and fast. With soda and vending machines being prohibited in schools across the country, along with stricter Physical Education standards, we are taking the steps in the right direction to correct the damage done and pave a way of hope and health for the younger generation. But what about the millions of Adult Americans facing issues with their body weight and health ultimately leading to depression and a multitude of other physiological and psychological problems? If you want to look, feel, and function like a healthy, able human being, you need to become one. It’s as simple as that.

Not to be harsh, but look down. Provided you have functioning ones, those legs were built and grown for running, not sitting in a chair all day. The problem here is the societal norm IS to sit all day. If you have a desk job, make sure to get up and move around every 15-20 minutes. Even those small increments of exercise and movements can help maintain a level of flexibility and strength -- every little bit adds up. Want to feel better overall? Use the gifts of the body you were born with and stop depriving it of the activity it needs to be strong. The reasons for weight gain are pretty simple, provided there isn't some medical condition exacerbating or causing it. Weight gain is an equation like everything else. Consume more calories than you use, and gain weight. Just by being human, you will burn X amount of calories throughout the day, this is called you BMR, or Basal Metabolic Rate.

There are a few resources out there to figure out how many calories you burn just by existing everyday that are based on height, age, weight, BMI and activity level. Having a rough idea of your BMR can help you get started on your path of conscious eating and exercise to know how much you need to consume or not consume as well as the extra you need to burn off to lose weight. 3,500 calories is equivalent to 1lb -- consume an extra 3,500 calories, gain a pound. Burn an extra 3,500 calories, lose one.

While personal training centers and gyms are decreasing their rates to promote customer retention and acquisitions, gyms and training centers can still be pricey. Element Fitness NY is offering a special discount at this time, (available on our Yelp -- 75$ for new clients and a 12% discount towards a package when you purchase 10+ sessions), but if you are like the millions of Americans faced with financial difficulties in the past few years, don't let that be an excuse to let your health and body suffer. If there is a will, there is a way.

Not only are there tons of free resources online through online fitness magazines and YouTube videos, investing in a good piece of exercise equipment at home is investing in your life. The best kind of investment it seems we can make in today's world! If even that is a bit much for you while just starting out on your health and weight loss journey, at least make an extra effort to get some more movement in your life. Find ways to utilize what's around you in your daily routine to burn some of that extra caloric energy. Park farther away from a building's entrance to get more walking in, opt to take the stairs instead of the elevator, get off your subway or bus stop a few stops early, or take the steps up on an uncrowded escalator. All you need to do to get started is move more.

A few simple things to remember when getting started:

- Figure out your Body Mass Index and BMR to gauge your true caloric needs.

- Eat balanced, wholesome meals, remembering to always have your fruits and vegetables, and try to stay way from refined sugars and starches.

- Load up on whole grains and fiber. Fiber has been clinically proven to aid significantly in the weight loss and maintenance process.

- Drink more water. We're practically 70% of the stuff. You need water to keep your body replenished and cells functioning properly. Drinking water in place of other liquids (sodas, juices, sports drinks) can also immediately cut a significant quantity of calories from your everyday diet.

- Avoid the "big mealtime" at the end of the day. In reality, your biggest meal should be the first one you have, breakfast.

- Smaller, More Frequent Meals. To boost your metabolism, it's advised that you eat smaller, more frequent meals. While it may seem counterintuitive to eat all day, it's truly the best way to keep your body's metabolic machine going. Try to stay within 4-6 meals a day, 200-400 calories each in three hour increments throughout the day.

- Eat slower. With the number of drive-thru windows at an all time high, we tend to shovel food down our throats so quickly we don't even remember what we've consumed. Remember that the takes the body approximately 15 minutes to recognize that it's full, so eat slowly, savor your food, and don't go for seconds before you've even allowed your body a chance to signify that it's satisfied.

- Go slow. Your body needs time to adjust to changes you make in its diet, activity level and routine. The key to true lasting lifestyle changes and weight that you take off and keep off is allowing yourself the time to make those changes stick.

And of course, never start any health, fitness or diet plan without first consulting your doctor. We at Element Fitness are here to help you reach your health at any size, with nutritional counseling, personal training and coaching all available to you. Please take advantage of our special offer of $75 for your first session (a $125 value!) to get started today on your journey to a happier, healthier and better you.

A healthy and happy week from all of us at Element Fitness!

Have a question, an article request or just need advice?: Contact us at info@elementfitness.net, visit us on the web at www.elementfitness.net or reach us by phone at 347–386–1055!

Specialized Classes on the Rise in 2011

2011-03-18T18:31:00.000-04:00

The following Reuters story appeared on MSNBC.com

"2011 is going to be a big year for gyms.

According to IHRSA, the International Health, Racquet & Sportsclub Association, has told the press that many gyms are going to be changing the kinds of classes they offer to meet a major shift in their clientele. "Clubs are being very specific to their demographic market," said IHRSA spokeswoman Meredith Poppler "They are realizing they can't be one-size-fits-all."

Traditionally, gyms would offer classes that provided good exercise and let anyone enroll. However, advances in exercise science have shown the importance not only of workouts that are age-appropriate, but the need to work out at any age. Because of this, many gyms will be creating or promoting group classes for baby booms, some of whom are now turning 65.

On the other end of the spectrum, youths aged 6-17 are the second-fasted growing demographic, spurred on by rising childhood obesity rates that have nearly tripled in as many decades. Getting children to work out can be difficult. "You have to convince them exercise is important to them," said Poppler. Some clubs are attracting young clients with classes like martial arts and rock climbing.

Finally, personal training, once the domain of the wealthy, continues to grow in popularity as it becomes more affordable. "Despite the economy, personal training is doing well," Poppler said. "It's not just one-on-one anymore," she said, referring to the steep rise in semi-private and small group classes that have brought the price down.

If you haven't seen what your gym is offering, 2011 may be the year to do so."

Preparing yourself for your Spring workouts!

2011-03-02T15:02:00.007-05:00

Spring is a mere few weeks away -- opening doors to a new variety of activities and workouts to add to your existing exercise regime. Being cooped up at home or in the gym is no longer necessary with the return of sunny skies and the vast playground of the outdoors.

While it’s great to approach the new season with enthusiasm, it’s important to not jump into rigorous physical activity too quickly. If your winter was relatively sedentary and inactive, gradually reintroduce your workouts into your daily routine. It's important that you don't push too hard too quickly and end up with an injury that keeps you stuck on the couch in the upcoming summer months. Along with your mind, the human body doesn't deal well with sudden intense demands. Give your body a chance to get back into shape before forcing anything too drastic upon it.

Get started with the best part of spring: Walks. One of the best things to do during the spring for a warm-up or to get in extra daily exercise is to take walks. The parks are especially beautiful at this time of the year, with the flowers blooming and the trees regaining their life and color. Enjoy the fresh air and warm sun by going for a stroll for a couple of minutes each day and gradually work yourself up to a brisk walk, increasing your heart rate and aiming for your cardio target. It’s a great opportunity to organize your thoughts or clear your mind and simply appreciate the aesthetic value of Earth’s annual revitalization while burning off some of the days extra calories.

Walking not enough? Become active in the sporting communities around you. Courts are open and often being used for plenty of activities, and plenty of community centers here in the NYC area have sporting events listed. Whether you have a favorite sport or plan on taking up a new one, the new season provides you with a great opportunity to go outside and play it. Play some handball, join in on a basketball game, or invite some friends to join you for some tennis or frisbee in the park. It’s fun, you’ll meet some new people, and your body will thank you for it.

Look into events in your area. There are a number of street fairs, festivals, and other potentially interesting things going on whenever the weather becomes nice. Walking through these and enjoying any of the sights and festivities is better for your fitness than sitting home and watching television.

The new season brings a range of new possibilities for fitness practices and plenty of time to get that beach body ready for summer! Go running, ride your bike, get off that Subway a few stops early -- anything to keep your body moving. Keep yourself fit and healthy and enjoy the return of Spring.

Wishing you a happy and healthy workout from all of us at Element Fitness!

Running Correctly

2011-02-11T13:18:00.006-05:00

Running is an excellent cardiovascular exercise and an important part of a workout. However, maximizing the efficiency of running requires knowledge of proper running form. Running correctly isn’t innate, it’s learned. In the long term, running incorrectly could cause injury from the unnecessary pressures and strains it puts on your body, so it’s important to know you’re doing it right. If you aren’t sure of whether or not you’re running properly, here are a few things to keep in mind to make sure you are.

Be conscious of how you’re moving your body and landing your steps. You should to step with the balls of your feet and not with your heels. Running on heels is a common mistake that can cause injury from the constant impact to your body. The force when your foot touches the ground shouldn't be too strong. Have your foot land lightly with your toes pointing forward. Allow your step to grip to the ground, roll to the ball of your foot, and push off. This allows you to utilize the spring in running that your feet are designed for. Keep your knees slightly bent with each step so you don’t lock up and end up hurting them. Make sure your feet land below the center of gravity (just below the hips). Your legs should be moving in a circular motion from the hip joint, so your midsection stays stable without much twisting. Have good posture. Keep your spine straight and don't hunch over in order to avoid discomfort. Your arms should be bent 90 degrees and moved from the shoulders, not the forearms.

Once you’re running comfortably, focus on keeping your steps steady and maintaining your form. Keeping a good form while running allows for smoother steps and gives a steady pattern for your body to comfortably continue running. Avoid landing on your heel, twisting your hips/waist, and leaning too far forward. Run straight, look forward, and keep a steady pace. Of course, it’s important to be equipped with appropriate running shoes. Running correctly would be much more difficult otherwise.

Want to know more? Read more!

http://news.bbc.co.uk/sport2/hi/health_and_fitness/4286146.stm

http://www.healthcaresubmit.com/2010/10/06/how-to-run-correctly-using-good-form/

http://www.marathon-training-program.com/running-technique.html

http://www.fitnesstipsforlife.com/running-correctly.html

http://www.posetech.com/training/archives/000414.html

Feeling Under the Weather?

2011-01-31T11:10:00.000-05:00

Feeling sickish? You're not alone.

Around this time of year, people commonly come down with respiratory viruses and diseases such as colds and sometimes more serious infections like influenza. For those who exercise regularly, this can create problems and be frustrating. Here are some tips on what to with your workout schedule/routine if you are sick.

Know how sick is too sick
If you have a fever, a sore throat and feel a serious decrease in energy, just take a break and lie down. Exercising with a respiratory infection or other disease can be disastrous and prolong your sickness. When you are ill, your body has a harder time distributing oxygen to muscles, which can prevent your body from a successful post-workout recovery. This will also add to the discomfort of being sick. Get plenty of rest if you are down with a fever and really feeling sick.

Be mindful of others
If you are contagiously ill and workout at a gym where there are other people, you risk spreading your infection to them. This is more of a common courtesy than anything. If you are sick with a contagious virus like the flu, stay away from the gym until you feel better.

Keep it light
If you decide to go out for a run or hit the gym, do not push yourself hard or do an intense workout. If you run, keep it at a jog or a light run pace. Keeping your blood moving while you are sick might actually make you feel better, which is a definite plus. What is light for you is up to your own judgment. You can go back to your normal routine once you feel better

Whatever you decide to do, if you are seriously ill, you should always seek medical treatment.

A healthy winter season to you from all of us at Element Fitness!

Want to know more? Read more!
http://www.associatedcontent.com/article/1775170/should_you_work_out_while_sick_pg2.html?cat=5
http://www.criticalbench.com/working-out-when-sick.htm
http://www.webmd.com/cold-and-flu/features/exercising-when-sick

Workout Precautions

2011-01-24T11:01:00.001-05:00

Working out can be a dangerous feat if not done correctly. You can hurt yourself in a number of ways, such as misusing a machine, pushing your body past its limits or not being properly equipped. Knowing what you’re doing and being prepared for your exercise can help you stay safe and avoid injuries.

To reduce risk of injury during your workout, there are some general precautions to take. Staying hydrated is essential for your body’s performance. Be sure to drink water before and during exercise to avoid dehydration and fatigue. It’s not just important to drink before exercise, but to eat as well. While it may not be good to eat right before exercising, it’s important to have something in your stomach to give you energy. Working out when hungry could reduce your stamina, making you feel weak and exhausted much more quickly. Eating around two hours before exercising is ideal.

Also be sure to have the proper equipment for your workout and to dress appropriately for your environment. Dress warm in cold temperatures to avoid getting sick and don’t overdress in warmer temperatures to avoid heat stress. Wearing proper shoes for exercising is important to absorb shock and reduce the chance of accidents. If your sneakers are getting old, get new ones. When you encounter a machine or workout equipment that you've never used before, read the instructions or ask someone how to use it, as mis-using them is potentially harmful.

It’s important to exercise properly as to not over-stress your body. Spending a couple of minutes warming up and cooling down can go a long way in injury prevention. Warming up before exercising serves to raise your body temperature and blood flow, increasing the flexibility of muscles and tendons and therefore helping avoid muscle tears and pulls. Cooling down is needed to bring your heart rate down steadily and pump blood to the heart. Failure to cool down will cause your blood to stay in your legs rather than return to the heart, causing dizziness, nausea and fatigue. Don’t push yourself. It’s wise to know your capabilities and work up gradually in the time and intensity of your workout. Stretching after a workout and keeping hydrated reduces the chance of cramping up.

Listen to your body. If you feel pain, weakness, light-headedness or any other signals of discomfort, don’t ignore it. Take a break and let yourself recover. Exercise is great for you, but pushing your body to do something it’s objecting against could lead to injuries that’ll harm more than help. Take precautions and be wary to stay safe and healthy during your exercise routine.

Best Wishes on your weight loss or healthy living journey from all of us at Element Fitness!

Want to know more? Read more!

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Exercise_injury_prevention

http://sportsmedicine.about.com/od/injuryprevention/a/safe-workouts.htm

http://k2.kirtland.cc.mi.us/~balbachl/wupcdwn.htm

The Facts about Pre-Workout Stretching

2011-01-18T11:32:00.000-05:00

It’s been a long-time tradition to stretch before exercising. Though a number of people and institutions keep static stretching alive, it turns out that this practice yields results opposite of its intended purpose.

Stretching your muscles while your body is at rest makes your muscles feel overstretched, causing them to react by tightening up rather than loosening up. Static stretching is done to prevent injury and enhance performance during exercise, but it’s studies have shown that stretching before exercise does not decrease chances of injury but decreases muscle strength. Your muscles need to be warmed up in

order to stretch more easily, so attempting to stretch them while they’re at rest puts more strain and can risk pulling or tearing them. This isn’t to say that stretching should be abandoned altogether. It just isn’t the first thing you should do before beginning exercise.

Increasing the body’s temperature helps prepare your muscles for a workout. Warming up actually loosens your muscles and increases your respiratory rate and blood flow, readying your body for more intense physical activity. Spending 5-10 minutes doing a light aerobic exercise like walking, jogging, bicycling, rope jumping or easy swimming is a good way to accomplish this. With the increased blood flow transporting oxygen and nutrients to your warmed up muscles, stretching is now appropriate.

It’s best to stretch your body out after a workout while your muscles are warmer and easier/safer to stretch. Stretching your muscles out after a workout helps relieve soreness and reduces muscle tension.

Though it's counter-productive before warming up, stretching is still an important part of your exercise routine. It’s necessary for increasing flexibility and helps your blood circulate. Plus, it feels

great to stretch out your muscles after a good workout.

Wishing you a healthy and happy workout from all of us at Element Fitness!

Questions? Email us at: info@elementfitness.net

Wanna know more? Read more!:

http://www.msnbc.msn.com/id/36553174/ns/health-fitness/

- Why static stretching is counter productive.

http://stronglifts.com/5-reasons-why-you-shouldnt-do-static-stretches/

- More reasons why static stretching is counter-productive.

http://www.sparkpeople.com/resource/stretching_benefits.asp

- Benefits of stretching.

http://www.thestretchinghandbook.com/archives/warm-up.php

- How to warm up.

http://www.stress-relief-exercises.com/warm-up-exercises.html

- Warming up and stretching after.

Hit a Weight Loss Plateau?

2011-01-10T16:46:00.007-05:00

Even if you have found initial success in your weight-loss endeavors, being able to continue to lose weight can often prove a more difficult challenge.

Plateauing, a fitness term referring to periods where weight loss seems to stall despite diet and exercise, is commonplace among dieters. Should you hit a plateau, the first and arguably most important thing you should do is not lose hope. It is easy to understand how plateauing can shake one's drive and confidence, especially if it happens after seeing regular improvement.

But do not despair! There are ways to break through your plateau and continue down the mountain to your goal. The key is variety. As you lose weight, your body begins to adjust to everything from the foods you eat in general to the exercises you typically perform. If you stop seeing results while eating certain foods and working out in a certain way, no matter how healthy they are, it may be necessary to change up your routines.

First, you should really look at what you're eating. Start keeping a journal of your meals and see if there is anything that you are eating regularly that might be less healthy than you think. When eating out, even seemingly healthy meals like salads can be loaded with fat and calories. With all your meals recorded, try changing some of them. Surprise your body by replacing a serving of grains or sugary fruits with green vegetables. You may also find it helpful to change when you eat. Ideally, you should be having several small meals throughout the day to keep your metabolism running at its most efficient.

Another way to battle that big fat plateau is changing your workout routine. There is an important mantra that states that any activity that you do every day can be exercise, but don't rely on it. While even the smallest healthy changes like using the stairs instead of the elevator are helpful, ultimately they cannot be counted on as a full-on workout session. Keep your body guessing where the next sweat is coming from. If you like to use a treadmill, try a stationary bike. If you like to work out at a preset speed or intensity, try switching to an interval program. It may seem counter-intuitive to work out, even for one set, at a lower intensity than you're used to but that variation is what will free your body from the plateau.

Best Wishes on your weight loss journey from all of us at Element Fitness!

Wanna know more? Read more!:
For more advice about how to break out of a plateau, visit http://www.cnn.com/2010/HEALTH/expert.q.a/12/31/weight.loss.plateau/index.html?npt=NP1

New Year's Resolutions and Weight Loss Success!

2011-01-02T11:26:00.002-05:00

The new year has come around again, marking the end of 2010 and start of 2011. Most Americans make a New Year’s resolution related to fitness, health and weight loss.

While the will usually starts strong, people tend to trail off from their goals, failing to stick to their exercise and fitness plans. Of course, you don’t want to be that person, so here’s some tips on how to successfully stay committed to your New Year’s fitness resolution.

Make a plan. A thought out, realistic, formulated plan is necessary to begin any exercise routine. Think about your schedule and find an optimal time for your workout. Designate that amount of time for exercise and be sure to keep it routine. If something comes up that changes your daily routine, find a new time to fit exercise into your schedule.

Remember that exercise comes in a variety of forms. You could get a gym membership, take up a new sport, look into martial arts, go jogging or simply work out at home. Think about which exercise you’d most enjoy and explore your options.

Find someone to be your workout buddy. It shouldn’t be too hard, considering that so many people have a similar New Year’s resolution. Having someone there to endure the exercise and, if you’re taking up classes, learn with you can really help you stick with your plans. They don’t only make working out a much more fun task; your workout buddy gives you a reason to go. Commit to this resolution together and be there to encourage and support each other’s efforts.

Set short-terms goals within your larger plan. When you achieve them, reward yourself. You’re working on your fitness and health for yourself. Occasionally rewarding yourself for your hard work helps you encourage yourself to stay dedicated by making steps to your final goal.

Happy New Year from all of us at Element Fitness!

Want to know more? Read more!
http://www.workoutsforyou.com/NY_article.htm
http://www.edietstar.com/articlestips/fitness.html
http://topnews.us/content/29501-sticking-new-years-fitness-resolution-important
http://www.tryingfitness.com/new-years-fitness-resolutions/

Happy New Years!

2010-12-24T12:19:00.001-05:00

Best wishes from all of us at Element Fitness for a happy, fit and healthy New Year in 2011!!

Winter Workouts and a Happy Healthy Holiday Season!

2010-12-17T16:00:00.004-05:00

The cold weather and icy roads discourage people from exercising during the winter. The holidays and lack of desire to move or go out as often lead to winter weight gain in many people.

However, maintaining a good metabolic rate and keeping your body healthy is important all year round. A good way to stay in shape during the holidays is to exercise at home, where the harsh temperatures of the winter or the prices of gym memberships can’t serve as an excuse for winter inactivity.

If the cold keeps you snuggled up under your covers and reluctant to get out of bed, here are some tips to help you transition from laziness to exercise mode. For one, you can start the day with a hot shower to help warm your body up and become alert. Also, putting your workout clothes in the dryer for a couple of minutes before wearing them can also help keep your body warm and cozy and ready for activity.

Convenient, inexpensive at-home exercises are easy to do in every season. Simple push-ups work your shoulders, triceps, chest and abdominal muscles. Squats work your quadriceps and hamstrings and can be more effective with a set of dumbbells, which are cheap and useful, to make the most of your workout. Sit ups and crunches work your midsection, including your abs, obliques (if you twist) and back muscles. Small choices in everyday life can also help you make the best of exercise, like taking the stairs, taking the long way when walking to destinations and simply moving more whenever you have the chance. The little things add up and make a difference in the end.

The cold weather is no excuse to neglect your body’s health. Be sure to stay active all year round to keep yourself in optimal shape. Enjoy the holidays and be proactive about winter weight gain by sticking with your exercise regime.

A happy and healthy holiday season from all of us at Element Fitness!

Want to know more? Read more!:
http://exercise.about.com/od/healthinjuries/ss/winterexercise_2.htm
http://www.bukisa.com/articles/218613_top-ten-indoor-exercises-for-the-winter
http://www.streetdirectory.com/travel_guide/4041/health/7_winter_exercise_tips_for_busy_people.html
http://www.emaxhealth.com/43/1194.html

9 Surprising Diabetes Risk

2010-12-14T12:09:00.003-05:00

"Find out if your lifestyle habits are risk factors for developing diabetes, and what to do about it.

By Sari Harrar via FitnessMagazine.com

Click to read the rest..

Staying in shape when the weather outside is frightful!

2010-11-30T12:54:00.002-05:00

So, it’s the holidays. Cold weather, getting together with family, big holiday dinners, Christmas cookies, staying warm, hot chocolate, snow and gift giving is the name of the game. However, just because it’s too cold outside to go exercise doesn’t mean you have to pack on those ever-pesky holiday pounds or feel guilty about changing your eating habits! Follow these tips to avoid those extra pounds!

1. Hit the gym on the days you won’t be having holiday fun.
Going to a gym to keep your metabolism up during the winter is a must. People gain weight over the holidays due to a combination of two things: They eat more during the holiday season and are less active because of the weather. Hitting the treadmill or elliptical and doing calisthenics, and stretching as always will help your body keep up metabolism and burn off grandma’s pie before it can manifest itself around your waist!

2. Do at home exercises!
Sometimes, a gym membership just isn’t in the financial picture, or maybe the commute to get to one is a pain, especially when it involves snow. Take some time out of the day to stretch, do some abdominal exercises like crunches, sit ups, or bicycle kicks, do some push ups or pull ups (if you have a pull up bar), jog in place for 30 minutes, whatever you can do as long as you don’t injure yourself or neglect the holidays to work out.

3. Control yourself during those delicious holiday meals
Think before you take that second helping of turkey, mashed potatoes, gravy and stuffing or that second piece of grandma’s home made pie. You can still enjoy the delicious holiday foods, just don’t stuff your face! Also, we all know that plate of Christmas cookies mom just baked look delicious, but refrain from taking more than 1 or 2!

4. Remember, it is the holidays after all
A holiday is a day for you to enjoy yourself, eat some delicious food and spend quality time with friends and family. Don’t drive yourself nuts! You can skip going to the gym on Christmas day if you want. Live a little! If you feel guilty while you are eating pie and chatting it up with your friends and family, remind yourself that this is a day, and you can always spend the non-holidays going back to your healthy lifestyle.

Happy holidays and happy working out!

For more reading, check out these links!
http://www.bukisa.com/articles/218613_top-ten-indoor-exercises-for-the-winter
http://www.selfgrowth.com/articles/Lempert3.html
http://www.associatedcontent.com/article/429143/ten_tips_to_staying_in_shape_during.html?cat=51

Dressing right to work out this winter!

2010-11-15T11:51:00.003-05:00

Winter is upon us! Especially if you live up north, the cold will set in and some of us will be choosing to stay inside, stuff ourselves and pack on the pounds. You don’t have to let the cold keep you inside and not go for a run! Follow these handy tips for working out outside WITHOUT catching hypothermia or freezing up!

1. Warm up indoors first
This is one of the most important parts of working out in the cold. Before you throw on the sweats, warm-ups or whatever, make sure you jog in place, stretch and do some calisthenics inside. If your body is warm and stretched before you step out into the cold, you won’t cramp up and you will be less likely to become uncomfortably cold.

2. ALWAYS Stay Hydrated
It might be cold outside, but the dry air of a cold winter can be brutal. Also, you are more likely to get frostbite if you are dehydrated and out in the cold. Make sure you drink plenty of water (in sips, not gulps. You don’t want to cramp up!) before you go out to run. If possible, bring your water or a hydration pack with you.

3. Dress in Layers as well as according to the temperature.
If it’s freezing cold outside, you are going to regret running outside in shorts and a T-shirt. First and foremost, make sure you wear something made of moisture-wicking material on the first layer. It might be cold, but you are still going to sweat. Dressing in cotton might cause you to chafe and get wet. If you are getting wet out in the cold, you will lose even more heat than normal. The next layer should be something that will absorb moisture, like cotton or wool. The outermost layer should be something that will block out freezing wind chills. Remember, you can try your own variations depending on how cold it actually is, as well as how long you will be working out.

4. Cover you head and ears
This is one of the most important parts. Your body loses most of its heat through the head, especially the ears. A simple synthetic beanie should suffice for this.

5. Know your limits and don’t overdo it
Cold can be deadly, so know your limits. You might regret going out for a run in the snow with gusting wind chills of -10. Cold is stressful on your body, as is exercise, so always know when enough is enough. If you must work out in extreme weather, cover up as much of your body as you can to prevent potentially deadly frostbite.

Stay safe and have a good workout this winter!

For more info, check out these articles!
http://www.healthline.com/sw/wl-working-out-in-the-cold
http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=24
http://www.mayoclinic.com/health/fitness/HQ01681

Sports In Central Park via Time Out NY!

2010-11-03T16:53:00.002-04:00

Get out of the gym and enjoy this wonderful city we live in for all its exercise possibilities! Check out this great article from our very own Time Out NY about all that NYC fitness has to offer!

Sports in Central Park via Time Out NY

Cancer-Fighting Foods via FoodNetwork.com

2010-10-12T11:38:00.006-04:00

From dark leafy greens to citrus, find out what foods can fight off cancer causing toxins via this great article on FoodNetwork.com!

"Researchers believe that 60 percent of cancer deaths can be prevented by adopting a healthier lifestyle. Start with your diet: Work these 8 cancer-fighting foods into your daily routine....."Read More...

The RIGHT way to diet and lose weight!

2010-09-27T11:42:00.009-04:00

It seems no matter what, people are always trying fad diets, or sometimes borderline self-starvation in order to lose weight. Not only are these methods largely ineffective in the long term, but they are also unhealthy. Honestly, what good is weight loss if you are not going to feel good and energized, and probably still gain the weight back anyway?

First things first, set a reasonable goal to start with. Keeping a list of reasonable goals will not only help you keep track of your loss, but help you obtain realistic goals. Obviously, you are not going to drop massive amounts of weight over a period of a few days, but stick with it!

The key is burning more than you consume. Extra calories are the main cause of weight gain. If you consume more calories than you burn, weight gain is what results from it. If your weight has been steady and not increasing, try starting with eliminating 500 calories from your daily diet. Keep a tally in a notebook if you want. You can do this by decreasing you intake, or amplifying your exercise schedule.

This is all about staying properly nourished. Yes, you can eat! Just control your portions and try to make healthier choices!

For more information, check out selfgrowth.com’s article!

http://www.selfgrowth.com/articles/nutrition_fat_loss_how_to_diet_properly

Interval Training

2010-09-22T12:13:00.002-04:00

Training to get the 1 mile, 2 mile or whatever distance your goal is down as fast as possible? Stuck around that same time that you just can’t quite seem to break? First, take a look at how you are running. Do you start strong and fast and get progressively slower? Or do you maintain a constant pace? In either of those 2 cases, you should try interval training!

First, set a reasonable goal for the distance you are going to be running. Say you want to run 3 miles in 21:00 minutes, but are currently running it at 24:00 minutes. 21 Minutes is a 7 minute per mile pace, while 24:00 is an 8 minute per mile pace. Instead of running 3 miles over and over agin trying to get your time down, train for the specific pace!

Start out by running 1/4 of a mile in 1 minute, 45 seconds. Get used to running it, and then gradually increase the distance, while trying your best to keep the same pace. After a few days, move up to 1/2 of a mile in 3:30, and so on and so forth. Eventually, you will be running your full desired distance and be keeping your pace all the way!Your actual pace and distance may vary.

For more information on interval training for running, check out Military.com’s fitness guide!

http://www.military.com/military-fitness/fitness-test-prep/improving-your-pft-run-time

Trouble Sticking with it?

2010-09-06T12:43:00.001-04:00

Find a Buddy!

Let’s face it, especially for newcomers, finding the motivation to stick with your exercise regimen, push it a little harder or even start exercising at all can be a challenge for some. Working out alone can be good for you, but it can also lead to a loss of motivation. Say you had a hard day at work, and think “I’ve been working out hard, I can take a few days off”, and you end up spending the rest of the night relaxing, on the computer or watching T.V. Well, why not take one more day off? That single day turns into a week, and before you know it, you have lost your
motivation! Once you finally get back to the gym, the bar you were up to before has been slowly sinking while you were away and you end up having to work back up to
where you were. If only you had someone to keep you going….

Bottom line is, unless you have a personal trainer or a group, going to the gym freelance without a buddy can be mentally challenging, and having a buddy to work out with can help your motivation immensely. If you are the only one working out, it’s easy to pass it up. If you have a buddy who is expecting to see you at the gym at a certain time, your not going to be calling in sick just because you feel tired out from work.

With a buddy, or even a group, fitness becomes more of a commitment. You’re not going to want to leave your buddy who is expecting you alone at the gym! Be it a friend, a family member or even a coworker, setting fitness goals and tackling them with someone by your side becomes much more of a motivation to get off the couch and in gear! Best of luck finding a buddy!

For more information on buddy fitness, check out these links!

http://www.revolutionhealth.com/healthy-living/fitness/workouts/personal-
trainer/buddy-system

http://www.weightwatchers.com/util/art/index_art.aspx?
tabnum=1&art_id=13511

How do YOU hydrate?

2010-08-30T11:40:00.005-04:00

Especially important in the hot summer months, but still important all year round is hydration. Staying hydrated is absolutely necessary to human survival and functionality, especially if you are working out. We all take water for granted, but it is an absolute necessity for everybody. However, water is by no means the only method of hydration. Sports drinks, juices, hot beverages and the like we all consume every day. But what really is the best way to stay hydrated?

Water

Water is unarguably the most available and common method of hydration in the world. It is also hydrates better than sugary juices and sports drinks, mainly due to the fact that it is pure H20 and nothing else. While it might not have the energy-boosting electrolytes, carbs and the sweet flavors of sports drinks, it is the best when it comes to basic hydration. Especially if all you desire is basic daily hydration without consuming excess calories, water is your best choice.

Sports Drinks

Sports drinks do not hydrate as well as water does, but they do have carbs, sugars and electrolytes to replenish nutrients usually lost through perspiration when working out. However, the upside is that they are not bland like water, they taste good and they “replenish” by helping you get your energy back up after or even during a workout. The downside to sports drinks is that, especially if you are working out or training to lose weight, they tend to replenish the calories and carbs as you burn them off. This can lead to a neutralizing effect on your workout if you drink a lot of sports drinks.

What does it come down to?

Personal preference. Drinking water everyday is the best way to hydrate, but it is good to mix things up once in a while.

**Have an idea for a blog or need advice? Email: info@elementfitnessny.net!

Wanna know more? Read more! For more information on hydration and on the effectiveness of more methods of hydration, check out about.com’s article! http://chemistry.about.com/cs/foodchemistry/a/aa070803a.htm

Take a Deep Breath…..

2010-08-23T12:01:00.003-04:00

We all breathe. It's a basic human function and it tends to be something we take for granted. Doing breathing exercises can help anyone, be it before a workout, after a workout, relaxing, at work, in class, anywhere! Breathing exercises have numerous benefits, from improving circulation and lung capacity to reducing stress and anxiety at work and can even help boost the immune system! They can also help you get the most out of your cardiovascular workout.

Reducing and Relieving Stress and Anxiety

This is perhaps the most common reason that everyday people do breathing exercises. Pressures at work, things to get done, an exam at class coming up, your boss wants to see you in 15 minutes, life is stressful these days! Taking just a minute to do a breathing exercise can make your day that much better, and you can get back to work in no time relaxed, refreshed and maybe a little bit more energized. Check out About.com’s specific exercise for stress relief breathing here.

Breathing Exercises while you run

Breathing the right way while you run, or do any type of cardiovascular exercises can help you immensely by increasing endurance and helping stop premature fatigue and tiredness. Taking deep breaths before running, breathing to the lyrics of music, or even running to a cadence can help improve your running times. Deep breathing after running can also help with the cooldown after your run. For more information on breathing exercises for running, check out Fitness Motivators article here.

Wanna know more? Read more!

Chinese Holistic Health Breathing Exercises

To run in or out? That is the question.

2010-08-16T14:42:00.000-04:00

Chances are if you are reading this blog, you incorporate running into your cardio routine.

Running is the most common and by far the most popular form of general cardiovascular exercise. However,in overcrowded urban areas, many people have substituted outside free or track running with running indoors on a treadmill. Both have their ups and downs, but which one is for you?

Don't know? That's okay. We've broken it down for you.

Treadmill

The Good: Treadmills have much better padding than concrete or asphalt. Any type of running related injury, such as shin splints, is extremely unlikely with a treadmill. A run on a treadmill will likely not leave your knees killing you the next day. Since treadmills have fully adjustable speed and incline, you have many, many options. With a treadmill, you also never have to worry about the weather preventing you from running.

The Bad: Unless you go to a gym, treadmills are expensive to buy and maintain. Treadmills don’t have the psychological benefits of free running outside. Users have reported that treadmill running can be monotonous as well. Lack of exposure to outside running can actually weaken tendons and joints from under-stress, making them more prone to injury should you transition to outside running. Long term treadmill use can actually affect proper running stance, as decreased wind resistance causes treadmill runners to stop leaning forward, and causes an overly bouncy form.

Outside Running
The Good: Outside running is a great way to get outside and get some fresh air. Outside free running is a great stress reliever, and has shown to have numerous psychological benefits. While for some it might be bad, the added stress on the legs in outside running helps condition them, so you can become a better overall runner. If you are training for a race or a marathon, outside running simulates those conditions far more effectively than a treadmill. Also, a treadmill only simulates real running, whereas actually running gives you the full health benefits
The Bad: Injuries, Injuries, and Injuries! Outside running, especially for beginners carries a much higher risk for injury than a treadmill. Especially if you are running on terrain with changing slopes, uphill and downhill, you have a higher risk of developing shin splints or joint pains. Also, running outside under the sun or in hot weather, especially for beginners, leaves you more prone to sunburn or heatstroke unless you take proper precautions to stay covered and hydrated.

What does it come down to? Personal preference.

Consider the benefits and risks of both the track and treadmill and identify your needs: Are you training for a marathon? Or maybe you just want to work out? Do you have financial limitations?

Wanna know more? Read more!
http://sportsmedicine.about.com/od/tipsandtricks/a/treadincline.htm
http://www.treadmill-online.com/home/treadmill-guides/facts/treadmills-advantages-and-disadvantages.htm
http://running.about.com/od/treadmillrunning/f/treadmillrun.htm

The PERFECT Pushup!

2010-08-09T14:00:00.006-04:00

We have all done or at least attempted some form or variation of this classic upper-body exercise.
The pushup has stood the test of time and is still used by trainers, the military and even high school P.E teachers. The pushup is a great addition to any workout, and helps to build and maintain upper and core body strength.

They are also a great supplement or alternative to bench-pressing.

Benefits

Including pushups into your workout is a great way to help gain and maintain strength in the chest muscles, triceps, shoulders, as well as abdominal and core muscles. Pushups have not only muscular, but cardiovascular benefits as well, helping to improve circulation and breathing. Whether you are training to lose weight, build muscle, or prepare for a physically demanding job, pushups have near limitless benefits.

Warming up/Stretching

To avoid injury or late onset soreness, start by stretching and warming up by stretching the chest, shoulder and triceps. Get your muscles “warm” before you attempt to do a high number of reps.

Proper Form

Your hands should be placed about shoulder width apart on the floor or mat. Keep your back straight (this is where your abdominals come in). Your feet should be together. Before the first rep, your body should form a straight line from your head to your feet. Keep your head forward and eyes focused on the floor just in front of you. Your arms should be extended. Lower yourself until at least your upper arms are parallel to the floor, lower if you so desire, and then exhale as you push back up to the arms extended start position. Do either as many reps as you can, or do them in sets of 10, 15, 20, or however many you desire. Keep form throughout each set and only rest your knee on the ground if you can no longer do anymore, or are done with a set.

Variations

There are several different variations on the old classic push up to emphasize certain muscles, or simply increase resistance if you desire a tougher pushup. To learn about some of these pushup variations, check out Men’s Fitness magazine online!

Wanna know more? Read more!

http://www.military.com/military-fitness/fitness-test-prep/practice-for-perfect-push-ups

http://www.ehow.com/about_5064113_muscles-used-pushups.html

http://www.mensfitness.com/eternal_pushup/fitness/beginner_weight_training/200

Super Food 7-Day Diet from Self Magazine!

2010-08-03T11:54:00.000-04:00

So what is a "Superfood" exactly?

According to Wikipedia.com, the term Superfood is "a term sometimes used to describe food with high phytonutrient content that may confer health benefits as a result.For example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants, anthocy anins, vitamin C, manganese, and dietary fiber.^[1] "

Fight wrinkles, weight gain, cancer and colds all at once! Try this 1600 calorie-per-day menu designed by SELF magazine to be healthier and summer slim in no time!

*Do you have an idea for an article, have questions or need advice? Please write us at info@elementfitness.net! Subject: Blog

July Updates from Element Fitness!

2010-07-26T12:51:00.006-04:00

Element Fitness is now on Yelp and Insider Pages!

Have a great training experience? Do something special in your last training session? Hit a new milestone with an Element Fitness trainer? Just love Element Fitness? Please take the time to give us a review on Yelp and Insider pages and share you experience!

The right and wrong way to weight train...

2010-07-20T13:15:00.000-04:00

Though weight training can be very beneficial when body building, loosing weight or keeping trim, improper technique can leave you with hyper-extended joints and pulled muscles.

Check out this slide show by webmd.com which shows 9 common exercises and their safer, more effective alternatives.

How To Achieve a Proper Cardiovascular or Strength Training Workout

2010-07-13T17:09:00.004-04:00

Pre-Workout Stretching

A proper strength training or cardiovascular workout begins with a warm up involving non-resistive movements followed by the stretching of the various muscles. The initial goal of the warm up should be to raise the core body temperature so that the muscles are not “cold.” If a cold muscle were to be stretched, there would be greater probability of it sustaining injury. Non-resistive movements raise the core body temperature because they involve moving various muscles without straining them by over extension or the use of weights. This prepares them for stretching. Stretching can be static, which means to hold a position for a minimum of 10 seconds to a maximum of 30, or dynamic, in which the stretched position is coupled with movement such as walking while performing a toe touch. The goal of the stretch should be to move a body part to some extreme until there is mild discomfort. Stretching can also be performed with a partner to achieve a greater range of motion. Stretching allows the body's muscles and ligaments to keep from tearing or pulling.

Strength Training

In strength training, the warm up is followed by a comprehensive exercise period which generally focuses on a part of the body such as the core, the lower body, or the upper body. Strength training is anaerobic exercise which triggers anaerobic metabolism that in turn builds muscle. Anaerobic exercises are resistance-based with the goal of building muscle mass and strength for activities that have short durations and require much power. The goal of a strength training workout is to achieve a balance between intensity, the amount of resistance, and volume, or sets and repetitions to maximize the effect of the workout. For instance, if the goal is to build muscle mass, then one should do fewer reps with more resistance or, if the goal is to tone the muscles, then one should do more reps with less resistance.

Cardiovascular Training

Cardiovascular training is aerobic exercise, meaning it focuses on improving the ability of the body to consume oxygen. Cardiovascular training involves exercises such as swimming, running, cross country skiing, and cycling over long periods of time at a relatively moderate intensity. This kind of training is generally used by athletes who must maintain intensity for extended periods of time. An effective work out should last at least twenty minutes.

Post-Workout Cool Down

Following both cardiovascular and strength training, there should be a cool down period which gradually takes the body from a state of high intensity to a state of rest. In cardiovascular training, a cool down may involve going from a fast jog to a walk. In strength training, a cool down may involve moving from heavy resistance to non-resistance movement. This period should only last from 5 to 10 minutes.

The Benefits of Martial Arts Training

2010-07-08T16:23:00.005-04:00

Though the exact origin is unknown, martial arts have been around for thousands of years. Today, hundreds of different techniques and styles exist all over the globe from Capoeira in Brazil to Kalarippayattu in southern India. Though the various schools of martial arts have evolved over the generations, their purpose remains the same: to use self defense as a vehicle to better one's mind, body, and spirit. Martial arts can help you to become a physically and psychologically healthier person, and here are a few ways how.

Physical Health
Martial arts training can be very physically strenuous depending on the style and the teacher. In kick boxing, the kicking motion is used as a conduit for an intense cardiovascular workout. Proper breathing technique is emphasized in all styles of martial arts. Students learn to exercise on a regular basis which is about the healthiest habit one can form.

Discipline
If you’re a couch potato by nature and you want to learn how to be more productive, martial arts is a great place to start. Persevering through the levels of belts which become exponentially harder to obtain teaches sticktoitiveness and gives students a feeling of real accomplishment. This carries over into the students life outside of the dojo. A kid who studies martial arts is probably also going to excel elsewhere in life, such as school.

Confidence
Of course learning to defend one's self is empowering and confidence building, but martial arts can help cultivate confidence in many other ways. So often we send subconscious messages with improper posture. Martial arts emphasizes correct body posture and teaches students to carry themselves with pride and dignity. Confidence also comes with increased physical fitness.

Yoga-nna Love It: 5 Reasons To Try Yoga Today!

2010-07-01T11:49:00.008-04:00

For thousands of years, Yoga has been used to calm the mind, enrich the spirit, and maintain a healthy lifestyle. Yoga can be done nearly anywhere and with minimal equipment. Its physical and psychological health benefits are innumerable as yoga has been shown to increase concentration, promote better breathing, improve posture, tone muscles and improve mind-body awareness. Here are some ways that yoga can help you be a better you!

Flexibility

Yoga is obviously all about flexibility. We’ve all seen pictures of master yogis performing seemingly impossible feats of strength and flexibility which may appear intimidating to the beginner, but the truth is that no matter how inflexible you are, yoga will help you increase range of motion in your joints. Keeping limber is a great way to ward off injuries such as pulled muscles. It also helps relax muscles which can reduce the risk or effects of lower back pain.

Breathing

In yoga, there is much emphasis put on the importance of breathing. As an extremely important bodily function (obviously) it is worthwhile to learn to breath in the most effective manner possible. In most forms of yoga, one is taught to lengthen and deepen their breath which can improve lung capacity. Learning to be a better breather will not only help you in your yogatistical endeavors, but also in any other cardiovascular exercises you might be doing.

Strength

Yoga is always relaxing, but often times it can be very physically strenuous. Almost every yoga position (if practiced correctly) increases core abdominal strength, others focus more directly on triceps, biceps, hamstrings, quadriceps, etc. Increased strength can mean more toned muscles and greater endurance which brings us to my next point.

Posture

With greater range of motion, and increased core strength, good posture (correct alignment of the spine) is more easily maintained for extended periods of time. Over the years, gravity tends to take a toll on most people which causes them to slouch, hunch and slump. Inevitably, detrimental habits are formed. Yoga can help to reteach your body good posture to eliminate back pain.

Psychological

Yoga is proven to reduce stress dramatically due to the release of hormones such as endorphins and oxytocin and reduced levels of hormone neurotransmitters like dopamine, norepinephrine, and epinephrine. This leaves the body with a sense of calm and tranquility. Yoga also emphasizes meditative techniques which can improve one's ability to concentrate effectively over long periods of time. There is also speculation that yoga can help those afflicted by depression and other psychological disorders like Obsessive Compulsive Disorder.

Get out there, give yoga a try and see how it can help you achieve your goals.

*Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

The Facts of Fast Food.

2010-06-28T12:10:00.001-04:00

We talk about healthy eating on this blog alot, but very rarely discuss the foods that aren't good for you.

We hear it all the time -- "Fast Food is bad for you". But how bad is it exactly? We know about the trans fat, high calorie, and high sodium counts. We know about the grade D meat, the processed vegetables, and are told the nutritional information on charts behind the registers with type too small to read. They even are honest about their practice of using preservatives in their food.

But what kind of preservatives and how much exactly? Many of you remember a few years back when activist Morgan Spurlock debueted with his epic documentary "Supersize Me"-- a film following a 30-day time period in which he eats only McDonald's food for breakfast, lunch, snacks and dinner -- exposing the drastic affect on Spurlock's psychological and physical health, while exploring the fast food industry's influence and its encouragement of poor nutrition for profit.

If that wasn't enough to shake the Big Mac out of our hands, Author and Obesity Activist Julia Havey set out to find the truth about fast food as well. In an attempt to prove exactly how processed and full of additives a McDonalds hamburger really has, she has been aging a McDonalds cheeseburger for 4 years -- and it does better than a human being.

Wanna find out what happens to this 4 year old burger? Check out the video below courtesy of DietHealth.com!

*Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

Fresh Feast via Self.com!

2010-06-21T13:27:00.008-04:00

Eating healthy in the summer can be difficult. BBQ's, trips to the beach, cocktails, vacation -- all these fun summer activities can help you pack on the pounds.

Take a cue from Self Magazine. This great article is from people who "know". Dishes crafted from chefs who grow their own -- and great tips on what ingredients you can look out for at a local farmer's market for gorgeous and ripe fruits and vegetables.

Recipes in the article include: Farro and Pine Nut Tabbouleh, Roasted Beet and Goat Cheese Salad, Spicy Grilled Tuna with Garden Salsa and Grilled Lamb Loin with Tomato and Cucumber Raita and Israeli Couscous. All so deliciously good and good for you!

Click to see these "Fresh Feast" recipes via Self Magazine Online!!

How to go From Belly Fat, to Belly Flat

2010-06-14T17:04:00.003-04:00

Does this summer have you in a mad dash to lose those few extra pounds you stored up over the winter? Look no further, for here are some helpful tips on how to reduce belly fat and lead a more healthy lifestyle.

Steer clear Of “Miracle Weight Loss Solutions”
There are no shortcuts to a leaner you. The internet and late night informercials alike are filled with snake oil, contraptions, and pills all claiming to help you lose weight. These are all to be avoided. Nothing other than good ol’ fashioned hard work will do a darn thing.

Forget about Sit-ups
Doctors agree that sit-ups, crunches, and other similar spot exercises are an effective means of developing abdominal muscles, but will not help in your quest to reduce belly fat. Focusing on just your abdominals will not help you lose weight, instead you must take a holistic approach to your exercise regimen. Make sure your workout includes exercises for each individual part of the body.

Don’t Forget About Cardio
There are many different kinds of cardiovascular exercise, but not all are created equal. Oftentimes, someone will jog for an hour at the same speed in the hopes of burning fat, but this method is relatively ineffective. Interval training is any physical workout which involves alternating periods of high and low intensity. During the high intensity periods, muscles are depleted of their oxygen supply which creates lactic acid (what you would associate with that burning sensation). During the low intensity periods, oxygen is restored to the muscles and the lactic acid dissipates. This allows the body to increase cardiovascular fitness and raises the bodies potential to burn fat. One effective way to go about interval training is to set your treadmill to 60 seconds of jogging followed by 30 seconds of sprinting.

Eat Right
Eating healthy is an integral part to losing weight and maintaining a healthy lifestyle. Belly fat is closely associated with many health problems including heart disease, diabetes, some types of cancer, and high cholesterol.

A healthy diet emphasizes:
• Vegetables
• Fruits
• Whole Grains
• Reduced fat milk products
• Poultry
• Fish
• Beans
• Brown Rice
• Eggs
• Nuts

And Reduces intake of:
• Saturated Fats
• Trans Fats
• Cholesterol
• Salt (sodium)
• Added sugars
• Processed and red meats

Prepare Your Own Meals
The most effective way to insure that your body is ingesting healthy foods is to do your own cooking. If your eating from a bag or a box, it will most likely not aid in weight loss. The American Cancer Society has created a very helpful way to ensure healthy portion sizes by relating everyday objects to correct portions of foods:
■ 1 oz. meat: size of a matchbox
■ 3 oz. meat: size of a deck of cards or bar of soap—the recommended portion for a meal
■ 8 oz. meat: size of a thin paperback book
■ 3 oz. fish: size of a checkbook
■ 1 oz. cheese: size of 4 dice
■ Medium potato: size of a computer mouse
■ 2 Tbs. peanut butter: size of a ping pong ball
■ 1/2 cup pasta: size of a tennis ball
■ Average bagel: size of a hockey puck.
■ Medium apple or orange: the size of a tennis ball
■ 1 cup chopped raw vegetables or fruit: baseball size

Preparing healthy meals does not necessarily have to be labor intensive. Simply adding strawberries to your cereal in the morning, lettuce and tomatoes to your sandwich along with an apple at lunch, and preparing a salad with dinner can account for your daily recommended servings of vegetables and fruit for the day.

*Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

http://www.mypyramid.gov/guidelines/index.html

Living Smart: The American Cacer Society’s Guide To Eating Healthy and Being Active

http://www.mayoclinic.com/health/belly-fat/MC00054/NSECTIONGROUP=2

http://www.bodybuilding.com/fun/weik51.htm

http://www.medicinenet.com/script/main/art.asp?articlekey=10048

http://www.marc-kent.com/beach-ready-body.html

Celluwhat?

2010-06-09T11:50:00.005-04:00

Alright ladies, it's officially summertime! And since I know so many of you out there are dreading beach season, let's take a minute to talk about Cellulite.

What is cellulite?

Cellulite is a topographic skin change that is claimed to occur in most post-pubertal females. It presents as a modification of skin topography evident by skin dimpling and modularity that occurs mainly in women on the pelvic region, lower limbs, and abdomen and is caused by the herniation of subcutaneous fat within fibrous connective tissue, leading to a padded or "cottage cheese" like appearance.[wikipedia.com]

Nearly 95% of post-pubescent women are affected by cellulite. It's a condition most commonly found in women due to skin conditions and composition. It relates to aging, fat storage, diet, life's stress and exercise and is all a matter of timing. Any combination of those factors can allow fat to accumulate and fluids to develop, weakening the epidermis. The weakening of the skin causes fat to push to the surface causing the lumpy and "orange peel-like" appearance.

How can I treat it/prevent it?
Daily Exercise

Cellulite exercises, such as resistance training, can reduce as well as eliminate the presence of cellulite on your body. The key? Muscle. For every pound of muscle in your body, you'll burn an extra 50 calories a day. The combination of fat burning and toning exercises is a sure and quick way to get results.

Cardio

Fat burning and metabolism play an important role here. Think fast paced walking, jogging and swimming. The actual ideal cellulite exercises include the cardiovascular cellulite exercise. The more fat you burn, and the more fat you replace with muscle, the less cellulite you'll see. Cardio is also known to improve blood and lymphatic circulation. Plain and simple.

Anaerobic Workout

Instead of just turning into excess fat, this type of exercise will convert fat into actual muscle tissue. It's extremely important for women who have already acquired cellulite and are not actually overweight. Think strength and weight training.

Stay hydrated!

This is one of the simplest and best ways to fight any type of skin issue from acne to cellulite. The more hydrated you are, the plumper your cells will be -- improving the tone, texture and appearance of your skin.

Detox, Detox, Detox

Believe it or not, you can eat your way out of cellulite as well. Since hydration is such a key component, choose foods with lots of water in them like tomatoes to keep skin healthy and supple. Pick vitamin C packed items, such as colorful veggies, as the vitamin C is essential in preventing the breaking down of collagen. Keep your blood sugar stable with whole grains, such as brown rice and wheat bread, to keep those fat-storing insulin spikes to a minimum. Hit up the following foods the next time you're at the local grocery.

Cellulite-fighting foods shopping list

Apples
Brown rice
Celery
Cucumber
Grapes
Kiwifruit
Lettuce
Mangos
Oatmeal
Oranges
Papaya
Popcorn
Quinoa
Red bell peppers
Tomatoes
Watermelon

*Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

Lose Your Booty to earn some Booty!

2010-06-02T11:25:00.003-04:00

While we all know that healthy bodies are synonymous with healthy minds,did you know your healthy body and diet plan can earn you some cold hard cash or rewards?

Along with overall better performance in many areas in your life, taking care of your body can take care of your wallet as well. Many employers, in an effort to encourage employees to set health goals and care about their weight, are offering incentives such as cash, paid vacation time, lower healthcare premiums, and other rewards for being committed to a healthier lifestyle.

While this concept may be controversial, these seemingly attractive programs have a pretty high failure rate. Employers taking part in programs that reward employees looking to improve their overall health should get two thumbs up for caring, yet employees don't seem to find the financial benefits worth it.

IBM employee, Kevin Acocella, stated that he failed twice in keeping with his goals. His excuse? The environment. After relocating from IBM’s New York City office to the San Jose, California office, he felt there were more health-friendly activities as part of the local culture and has since stayed on track, losing 9 pounds in 3 months.

Studies are being conducted on the best ways to encourage employees to lose weight. While a reward is linked to much success with weight loss, it has also been proven that, in general, people are more concerned about losing potential money than receiving money that is not already theirs. This logic has led some employers to take a deposit from participating employees which will only be refunded if they are successful in achieving their goals.

StickK.com, a website developed by a Yale economics professor, uses a method of motivation in which the deposited money will go towards an organization the unsuccessful employee hates. While research is still being conducted on the most effective ways to reward healthy employees, there is still little known about maintaining health for the long-term.

While some employers are concerned about the legal risks they may be taking in participating in weight-loss challenges, concerned employees may perceive their actions as invasive and offensive by calling out cheaters, assigning co-workers as counselors, and maintaining an overall presence in the lifestyle of employees. Others, however, are taking risks for rewards and taking on the creative challenge to stay healthy while enjoying a little healthy competition between themselves and co-workers.

Would you participate in a program like the ones described above? Element Fitness NY wants to hear what you have to say!

~*Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

*http://www.time.com/time/health/article/0,8599,1950896,00.html?artId=1950896?contType=article?chn=sciHealth
**http://today.msnbc.msn.com/id/26184891/vp/34664760#37466193
***http://www.msnbc.msn.com/id/37385706/ns/health-diet_and_nutrition/wid/11915773/page/2/

What's your Happy Weight? (Via Self.com)

2010-05-25T13:55:00.003-04:00

According to Self.com, 87% of women of a normal or healthy weight wished the scale would say they've dropped a few pounds. In a recent article, they invited readers to drop the unrealistic goals and use a formula to find your healthy and maintainable number you can reach and not compulsively obsess over. They even provide you with details as to how this oh-so-wonderful formula works, dealing with things like frame size, family weight history, age, smoking, whether or not you have children, if you allow yourself treats and weight training. They even have a handy little chart to teach you how to determine the size of your frame.

This is a great tool and something every-body (pun intended) can use!

Enjoy!

Happy Weight Calculator via Self.com

** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

Workouts on the go...

2010-05-17T15:18:00.004-04:00

We hear it time and time again: "I don't have time to workout!" "The TV workouts on the Fitness channel are too early in the morning!" "I'm constantly on the go and away from my equipment and gym!"

Well, FitnessMagazine.com has found a solution for your whining and ninnying!
Announcing Fitness Magazine Workouts on the Go! Workouts that travel with you and download to your computer or ipod! Costing on average between $2 - $30 dollars, these handy videos can service in helping you achieve your weightloss or fitness goals from anywhere! We love it, and you will too.

Click on the link below for more details and how to download!
Fitness Magazine's Workouts on the Go

May is National Runners Month!

2010-05-05T13:56:00.003-04:00

Since May is National Runner's Month, we at Element Fitness thought we'd take some time to go over some of the Most Commons Running Mistakes made by new runners so you can avoid them and run happy and healthy!

Mistake #1: Wearing the Wrong Shoes
The problem: Wearing the incorrect shoes or old running shoes can lead to injuries.
The solution: Make your way to a specialty shoe store that has knowledgeable salespersons who can help you evaluate your foot type and running style.The sales people will determine whether you're an overpronator, underpronator, or neutral runner,and make shoe recommendations accordingly. When you do get your hands on the "right" pair of shoes, be sure to replace them every approximately 350 miles. Also, alternate your shoes -- they'll last longer when you allow them to decompress and dry out between runs.

Mistake #2: Too fast, Too much, Too soon.
The problem: Many people that are new to running make the "too fast, too soon" mistake. In this case, more is not better. As a result, they often develop problems associated with overuse sucha s shin splints, ITB or runner's knee.
The solution: Take it slow! Early on your development, be conservative aout how much, long and often you run. Also, pay attention to your body's aches and pains. If it gets worse, its a sign that you should stop for a while. Don't try to be a hero and run through pain. Lastly, take at least one full day off exercise every week. Those rest days are important to your body's recovery and injury prevention.

Mistake #3: Bad Form.
The problem: Some runners have a tendency to swing their arms side to side, inhibiting their ability to breathe properly and causing them to slouch. While some hold their hands to their chest, causing tightness and tension in their shoulders and neck.
The solution: Really try to keep your hands at waist level, just ever so lightly brushing your hip. With your head up, back straight and shoulders level, keep your posture straight with your arms at a 90 degree angle, holding your elbows at your sides. As the run progresses and you start to feel tired, don't slouch. Instead, poke your chest our and imagine there's a shelf holding your chin upright.

Mistake #4: Not Staying Hydrated.
The problem: A lot of people underestimate how much fluid is lost during runs and exercise. They avoid drinking because they're worried about getting "side stiches"and as a result, they experience dehydration which can be extremely detrimental to your health and performance.
The solution: Pay attention to how much you're drinking before, during and after exercise. As some basic guidelines; Try to drink 16-24 oz. of water before your run, take in 6-8 oz. every 20 minutes during your run, and drink 20 to 24 fl oz. of water for every pound lost after you're done with your workout.

Mistake #5: Not Keeping Yourself Properly Fueled.
The problem: Many people tend to underestimate the importance of nutrition for both their overall health and exercise performance. When and what you consume before, during and after your runs can have a huge effect on your body's abilities and performance and recovery.
The solution: An hour and half before your run, try eating a light snack or meal. Things low in fat, fiber and protein but high in carbohydrates works the best. Try a bagel with peanut butter, an energy bar or banana, or cold cereal. To avoid mid-run bloat, avoid things that are high in fiber, rich or high in fat. Also, to breed healthy muscle building, try to replenish energy as quickly as possible after a workout. As a basic rule of thumb, keep your post-workout food to a ratio of 1g protein per 3g of carbs. Try: A PB&J, yogurt smoothie, or chocolate milk.

Happy Running! And we hope to hear you've joined in on National Running Month!

** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

Sponsored by Dick's Sporting Goods, May is National Runners Month! Check out the Official Website for Twitterfeeds and Deals of the Week. http://www.nationalrunnersmonth.com/

The Importance of Breathing Properly

2010-04-14T13:54:00.006-04:00

It's a well-known (and obvious) fact that breathing is essential to life. We begin life with our first breath and end with our last. It's an automatic brain function that we rarely think about, but should definitely pay more attention to -- especially when it comes to exercise.

Let's talk about Proper vs. Improper Breathing

During cardiovascular training, it's important to focus on taking deep breaths and establish a comfortable breathing pattern. Try to avoid shallow breathing, and be aware of every breath you inhale and exhale. For example, use a 3:2 ratio of breath in to breath out rate when running. This basically means you would inhale for 3 steps and exhale for the two steps following (obviously repeating the process over and over). No one said it's easy, and it takes some time to master, so have patience with yourself.

Proper breathing during strength and resistance training is similar, but with a few different things to remember. Do not inhale on the "grunt" phase of the exercise, you want to be exhaling as you are putting the most stress on your body. It's also super important to remember to practice continuous breathing during the exercise and not to hold your breath. Holding your breath, pushing or pulling while lifting can cause injuries such as hernias or aggravate high blood pressure conditions to a dangerously high level.

During flexibility training, inhale when creating "space" in the body and exhale to lengthen and stretch the muscles around those joints. For example: Take 3-4 deep breaths while holding each stretch. Remember to breathe from your abdomen and avoid shallow chest breaths.

During relaxation training, try to shift your focus to making the length and depth of your inhaled breath equal to the length and depth of your exhaled breath. Use your diaphragm to fill your lungs completely -- focusing on your belly, then ribs, and then onto chest before slowly exhaling completely back out. When practicing this type of conscious breathing, make sure to sit upright, stand or lay flat on the floor with your spine in neutral position. These types of poses will allow you to make the most of these types of deep breaths.

Now - Let's take a look at some different types of breathing techniques you can use via HealthandYoga.com

First, lie down on your back, relaxed, with hands and legs outstretched and eyes looking up at the roof. Gently close your eyes and relax.

Step 1: Abdominal breathing

Observe your natural breath. You will notice that as you inhale the abdomen rises and then falls with exhalation. Watch this for a few moments to check this flow. Now begin to deepen, lengthen and extend that movement. That is, while inhaling, let the abdomen rise to its limit and at exhalation let it fall completely. Keep the chest still during this entire process – only move the abdomen. Continue this for 20 breaths and then rest.

Step 2: Thoracic (chest) breathing

Again observe your normal breath, this time focusing your attention on the chest. You will notice the chest moving slightly up at inhalation and down with exhalation. Again observe this pattern for a few moments. Now again, begin to deepen, lengthen and extend that movement. This time, on inhalation expand and lift the rib cage, filling the lungs completely. Then on exhalation, let the lungs collapse fully, sinking to the limits. In this step, keep the abdomen still, moving only the chest. Do this for 20 breath cycles and then stop

Step 3: Full Yogic breathing

This combines the above 2 steps in the following way:
First inhale by filling the abdomen and then CONTINUE inhaling as you expand and fill the chest. Then exhale first from the chest as it empties and falls and then CONTINUE exhaling from the abdomen as it draws inwards completely. This is one round of the full yogic breath. Repeat this for 20 rounds.

Remember the pattern… Inhaling – abdomen then chest; Exhaling – chest then abdomen.

Thanks to HealthandYoga.com for a wonderful little lesson on the importance and how-to's of Yogic Breathing!

Go ahead, breathe deep!

** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

Sources:
http://www.examiner.com
http://www.healthcentral.com/
http://www.healthandyoga.com/HTML/news/yogicbreath.html">HealthandYoga.com

The FAQ's: Episode Two - B.M.R

2010-04-05T15:20:00.001-04:00

Q: What does BMR stand for?
Your BMR (Basal Metabolic Rate) is the estimated minimum level of energy required to sustain the body's vital functions when at rest. The Harris-Benedict formula is used to calculate the BMR. Your basal metabolic rate (BMR), also known as basal energy expenditure (BEE), is the number of calories you burn per day just by being alive and laying around. BMR is based on weight, height, and age, but may change under different mitigating factors. BMR decreases with age and with the loss of lean body mass. Increasing
muscle mass increases BMR.

Q: How do I find my BMR?
There are two ways you can find your BMR. You can use one of the variety of online calculators available, or you can do the calculation by hand. The calculation varies slightly from Men to Women as their overall body masses are different in nature.Women generally have more fat, and men generally have more muscle, so there are two separate equations for the calculation. Be forewarned, the rate you calculate may not be entirely accurate. If you are very muscular, your BMR will actually be higher than the calculated rate because muscles use energy and burn calories even when they aren't doing anything. If you are overweight, your BMR will actually be lower than the calculated rate because fat cells store energy rather than use energy.

BMR Calculator: Discovery Health BMR Calculator

Calculate BMR Manually: (using the Harris-Benedict formula)

Women: BMR = 655 + (4.35 x weight lbs.) + (4.7 x height in.) - (4.6756 x age)

Men: BMR = 66 + ( 6.23 x weight lbs.) + ( 12.7 x height in. ) - ( 6.8 x age)

Factors to consider while Calculating:
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Q: How can knowing my BMR help me lose weight?
When trying to lose weight, your ultimate goal is to burn more calories than you eat. This will force your body to use its fat reserve to make up for the calories you aren't eating. This is a delicate balancing act requiring patience and knowledge of your body. If you exercise, you actually burn more calories than your BMR calculation suggests. The more exercise you do, the more calories and fat you burn.
Exercise also increases your BMR (unlike dieting), so you'll burn more calories while you're just sitting than you would if you were dieting alone.

Q: How can I apply all this in my everyday life? It seems kinda complicated....
While it may seem a bit complicated, when applied practically, it actually makes quite a lot of sense and can help you keep a level of expectation on your fitness journey.

Let's make an example:
Say you are a 30-year-old woman who is 5'2" and weigh 200 lbs.
Your BMR would be 1673 calories/day. That's about 70 calories per hour.

Put that information together with your daily activities:
Let's say you also have a sedentary job where you sit behind a computer 8 hours a day. That sitting burns about 600 to 700 calories per day.

Now add it up:
That's 2273 calories per day burned by just working and living.

Now let's factor in exercise:
If you walked at a moderate pace for 30 minutes every day, you would burn an additional 150 to 200 calories per day. Now you're daily calorie burning is up to 2423.

Now for the diet aspect of it:
If you want to burn fat, you'll need to eat less than 2423 calories per day. If you wanted to lose one pound per week (3500 calories = 1 lb.), you would need to eat no more than about 1900 calories per day. If you want to eat more and still lose one pound per week, you'll have to add more exercise. If you want to lose two pounds per week, you'll need to eat 1400 calories per day or add enough exercise to burn 500 calories more per day. As a general rule, try to make it a point to add exercise as opposed to restricting your diet as it is more effective in helping you lose and maintain weight.

Sound Simple? That's because it is.

** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

References:
- http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
- http://en.wikipedia.org/wiki/Metabolism
- http://en.wikipedia.org/wiki/Basal_metabolic_rate
- http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism
- http://www.internetfitness.com/calculators/bmr.htm

The FAQs: Episode One - Target Heart Rate

2010-03-31T11:26:00.014-04:00

Q:What is a "Heart Rate" and how does it affect my exercise regime? Heart Rate is defined as the number of times your heart beats per minute, otherwise expressed as BPM. A change in heart rate can vary as the body's requirements for oxygen fluctuates during activities like exercise, or sleep. It is monitored by medical professionals and by individuals (such as athletes) who look t it to achieve maximum efficiency in their training.

Q: How do I find my heart rate?
One can measure their heart rate by finding the pulse of their body. The pulse can be measured at any point on the body where an artery's pulsation is felt through the surface by applying pressure with your index and middle fingers. The thumb should not be used for measuring heart rate, as its strong internal pulse may interfere with your measurements. Your pulse is lower when you are at rest and increases when you exercise (because more oxygen-rich blood is needed by the body when you exercise).

Q: But wait, whats a "Target Heart Rate" and why do I need to reach it?
By exercising in your target heart rate zone, you gain the most benefits and lessen your risks. Usually, this is when your exercise heart rate (pulse) is 60 to 80 percent of your maximum heart rate. In some cases, depending on your physical condition, your doctor or health care provider may decrease your "target heart rate zone" to begin with 50%.

How to Figure Out Your Target Heart Rate:

220 minus your age = Your maximum heart rate

Maximum heart rate x 0.5 = Low end of your target heart-rate range

Maximum heart rate x 0.75 = High end of your target heart-rate range

Heart Rate Calculator:

Mayo Clinic's Heart Rate Calculator

Understanding the Numbers:
Target heart rates are based on age. They are usually expressed as a range, such as 120 to 166 beats per minute. The lower number of a target heart rate zone, here 120, is half of the fasted BMP's that a typical person your age should have during aerobic activity. The higher number is three-quarters of the fastest heart rate that typical person your age should have during aerobic activity. If your body has adjusted and you've been exercising for a few months, you may be able to reach for the higher end of your target heart rate zone. The Maximum Heart Rate is the highest 'safe' exercising heart rate for your age.

Some Tips about Exercising in your Target Heart Rate Zone:
- Exercising about 87% of your maximum heart rate increases both cardiovascular and orthopedic risk and does not add any benefits. Keep it within a safe and healthy range, overloading your heart will just cause damage.

- To check your heart rate while exercising, stop for a minute and check your 10-second pulse. If your pulse is below your target zone, you may need to increase your rate of exercise and likewise, vice-versa.

- It's not completely necessary to exercise at your target heart rate. Moderate amounts of aerobic activity such as walking can also improve your health through lowering your risk for heart and blood vessel disease. Heart rate is just a reliable way for you to assess the intensity of your workout.

-When beginning an exercise program, you will want to spend time gradually building up to a level that is within your target heart rate zone, especially if you are just beginning a regular exercise regime.

***Remember -- No matter what your health status is, it's always a good idea to consult your doctor and ask what an appropriate target heart-rate is for you you.

References:
Wikipedia- http://en.wikipedia.org/wiki/Heart_rate
AHA- http://www.americanheart.org/presenter.jhtml?identifier=4736
Web MD- http://www.webmd.com/heart-disease/tc/interactive-tool-what-is-your-target-heart-rate-what-does-this-tool-measure
Mayo Clinic- http://www.mayoclinic.com/health/target-heart-rate/SM00083

8 Superfoods for Fat Burning and Overall Health

2010-03-23T13:29:00.005-04:00

If you are like the millions of Americans trying to maintain or lose weight, chances are your doing a couple of things to aid you in your quest. These probably include being calorie conscious, reducing your daily fat intake and keeping an eye on your portion sizes.

But dieters beware: filing up on processed snacks and prepared foods that promise to keep you within your caloric guidelines can actually hinder your metabolism as your body tries to function under nutrient-lacking food.

What you eat is just as important as how much you eat, and the right foods can help you drop pounds by jump-starting your overall metabolic rate and help curb cravings. ††

These eight Superfoods can aid you in reaching your weight loss goals while still providing you body with the fuel and energy it needs.

Wild salmon

Long has it been known that fish fats are good for your heart, but did you know they shrink your waist too? Salmon is loaded with those Omega-3 fatty acids clinically proven to improve insulin sensitivity. Having stabilized blood sugar levels can help build muscle and decrease belly fat. And we all know, the more muscle you have, the more calories your body burns naturally. Try to opt for wild salmon, if you can, it has a tendency to contain fewer pollutants.††

Apples

A study at Penn State University recently found the old-adage to be true. Well, sort of. An apple a day can keep weight gain at bay. Apples are notoriously high in fiber (up to 4-5 grams each!) which makes them "filling" in nature. People who chomped an apple as a before-meal snack will eat less calories than those who have chosen a less fiber-full nosh. Plus, apples are loaded with antioxidants that may help prevent metabolic syndrome, a condition leading to excess belly fat. †

Dark Leafy Greens

Broccoli, kale, spinach, collard,and other greens are rich in antioxidants like vitamins A, B9 (folate) and C, and full of iron and calcium. Not only that, but these leafy greens have a high fiber content and super low in calories, so you can eat to your hearts content and not "ruin your day". Plus, there's a million and one ways to prepare them; try a raw salad, steaming or sauté them with garlic and a tablespoon of olive oil. ††††

Blueberries

According to recent research from the USDA Agriculture Research Service, blueberries contain the highest level of antioxidants out of all frequently consumed fruit. These little guys also deliver a whopping 3.6 grams of fiber per cup. Fiber isn't just about feeling full: studies have shown that fiber may actually even prevent some of your consumed fats from being absorbed.

Don't like blueberries? Well, don't get too blue, all berries are indeed good for you. However, those with a blue hue are among the best of the bunch -- so try blackberries, or boysenberries instead. †

Chiles

Need a reason to spice up your meals? How about your metabolism? Chiles contain a compound called "capsaicin", which produced a thermogenic effect when consumed. It English, it means they cause the body to burn extra calories for up to 20 minutes after you eat them. Need another one? You can't gulp down spicy food. The nature of flavor on your tongue leaves you feeling more satisfied and forces you to eat slowly -- giving your brain time to register that your stomach is full. †††

Pomegranates

The juice has long been in the spotlight of marketing hypes, but pomegranate seeds deserve their own 15 minutes of fame. Another fruit low in calories and high in fiber, these guys can satisfy your aching sweet tooth without blowing your diet. Pomegranates are also loaded with folate and disease-fighting antioxidants -- and 105 calories a pop, they're super fun to eat! ††††

Yogurt

Dietitians often refer to yogurt as the perfect food -- with its holy trinity of protein, carbs, and fat -- it can stave off hunger by keeping blood sugar levels at a steady pace. In a study at University of Tennessee, people on a low-calorie diet that included yogurt as a breakfast food or snack had a 61% more overall fat loss and lost 81% more belly fat than those on a similar diet plan that omitted yogurt. Also, yogurt is loaded with active cultures which is great for balancing your digestive tract and maintaining regularity. ††

Avocado

Don't let the 29 gram fat content of an avocado make you walk away from the guacomole bowl -- it's that healthy fat that makes it a superfood. Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. Also -- avocados offer you a heaping source of potassium, a mineral that helps your body regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke and promote overall cardiovascular health.

Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Keep in mind, avocados do contain a lot of calories for their size -- about 165 calories each -- so it's best to keep an eye on your portions. † - †††††

** Do you have an idea for an article, or do you need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

† www.self.com
†† www.bhg.com
††† www.webmd.com
†††† www.healthdiaries.com
††††† www.whfoods.com

Face the facts about Stress Management.

2010-03-15T14:03:00.007-04:00

You've seen it in commercials, you've heard about it on the news, and you've read about it in magazines....We all know that stress can take a toll on our bodies--inside and out. Stress management is an essential tool for you to maintain a healthy and happy lifestyle.

Let's take a minute to talk about Cortisol and the effects it can have on your body.

Cortisol is an essential hormone in the body secreted by the adrenal glands and helps regulate and control various body functions.

* Metabolism and glucose metabolism
* Blood pressure regulation
* Insulin release and regulation
* Immune function
* Inflammatory response
(Webmd)

While stress may not be the only reason that cortisol is secreted into the bloodstream, it's been given the nickname "the stress hormone" because of the significantly higher levels of secretion during the body's "fight or flight" response to high stress situations. It is responsible for a variety of stress-related conditions and changes in the body.

Prolonged heightened levels of cortisol in the bloodstream have been shown to exhibit some rather unpleasant and negative effects on the body. These include and are not limited to:
* Impaired cognitive performance
* Suppressed thyroid function
* Blood sugar imbalances such as hyperglycemia
* Decreased bone density
* Decrease in muscle tissue
* Higher blood pressure
* Lowered immunity and inflammatory responses in the body
* Increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body.
(Wikipedia, Webmd, About.com)

As we mentioned a few posts back, it's really the abdominal fat you need to be concerned about in terms of health risks. The conditions associated with increased stomach fat are less than desirable:
-heart attacks
-strokes
-High LDL(Bad Cholesterol)
-Low HDL (Good Cholesterol)

And while cortisol may be an helpful and important part of the body’s natural response to stress, it’s super important that the body’s relaxation response is activated properly so that the body's functions can return to normal following a stressful event. In our "Go-go-go-now-now-now" society, it's hard to find time to relax, and its easy to let stress get the best of us.

Check out these Stress Management Tips via WedMd.com to help you balance a healthy lifestyle.

Swing Low, Sweet Cookie Dough....

2010-03-12T15:15:00.000-05:00

As most of us are far too familiar with, the term "comfort food" doesn't come out of nowhere. These "comfort foods", tending to be high in carbohydrates, have documented "i-feel-really-good" effects on our psyches as certain high carb foods can actually raise our serotonin levels. Processed cereals, breads, pastas, rolls, wraps, pastries and cakes can contain anywhere between 7 to 92 grams of carbohydrates alone. This sudden spike in blood sugar and insulin levels can bring you up real fast, but the crash people tend to feel afterward is less than desirable.

Foods with a lower Glycemic Index are speculated to help you maintain a more stable blood glucose and insulin level (and by default,normal serotonin level) which can help stabilize and prevent mood swings.

Check out this article by Jennifer Ashton, Moody While Dieting? via CBS.com for more info about diet related mood swings.

Mandatory Massages: Get Deep With Your Muscles

2010-02-09T14:59:00.000-05:00

Elementary
Mandatory Massages: Get Deep With Your Muscles

Massage Therapy (via elementfitness)

I have a massage therapist. But not because I'm a spa girl. I have one because I work out.

I'm on the table last week, and I finally get around to asking massage therapist Anthony Gittens, my go-to guy at Element Fitness, why his combination of Swedish, deep tissue, and energy palpation leaves my muscles so much softer. The relationship between massage and fitness is symbiotic, he explains while working out my shoulders.

"Fitness gives you defined, sculpted muscles by breaking down tissues through contractions," he says. "When you work out, the contractions cause waste products like heat and lactic acid to form." Massage works that lactic acid out.

That amazing relaxed feeling after a massage comes because, as Anthony tells me, "Massage removes swelling, revives muscle tissues, and calms nerve tissue." Your body can do all that on its own, but if you're working out as much as I am (thank you New Year's Challenge), massage can really help speed the healing process.

I'm enjoying my reframed thinking. Stretching after a work out helps to alleviate swelling and stiffness but sometimes that's not enough, and massage isn't an indulgence anymore, it's a health and fitness must. Good thing it feels so nice.

Massage

2010-02-09T14:52:00.001-05:00

www.socialworkout.com

The BBC says: "Having a big bum, hips and thighs is healthy"

2010-01-28T09:36:00.004-05:00

... but we already knew that, right? This report from the BBC is a must-read. Remember, it's a (relatively) small waist that is desirable in terms of health. Having a big bum, hips and thighs is healthy;

Hip fat mops up harmful fatty acids and contains an anti-inflammatory agent that stops arteries clogging.

Cheers to the BBC!

2010-01-02T11:00:00.000-05:00

The new year has come around again, marking the end of 2010 and start of 2011.
Most Americans make a New Year’s resolution related to fitness, health and weight loss.

While the will usually starts strong, people tend to trail off from their goals, failing to stick to their exercise and fitness plans. Of course, you don’t want to be that person, so here’s some tips on how to successfully stay committed to your New Year’s fitness resolution.

Make a plan. A thought out, realistic, formulated plan is necessary to begin any exercise routine. Think about your schedule and find an optimal time for your workout. Designate that amount of time for exercise and be sure to keep it routine. If something comes up that changes your daily routine, find a new time to fit exercise into your schedule.

Remember that exercise comes in a variety of forms. You could get a gym membership, take up a new sport, look into martial arts, go jogging or simply work out at home. Think about which exercise you’d most enjoy and explore your options.

Find someone to be your workout buddy. It shouldn’t be too hard, considering that so many people have a similar New Year’s resolution. Having someone there to endure the exercise and, if you’re taking up classes, learn with you can really help you stick with your plans. They don’t only make working out a much more fun task; your workout buddy gives you a reason to go. Commit to this resolution together and be there to encourage and support each other’s efforts.

Set short-terms goals within your larger plan. When you achieve them, reward yourself. You’re working on your fitness and health for yourself. Occasionally rewarding yourself for your hard work helps you encourage yourself to stay dedicated by making steps to your final goal.

Happy New Year from all of us at Element Fitness!

Want to know more? Read more!:
http://www.workoutsforyou.com/NY_article.htm
http://www.edietstar.com/articlestips/fitness.html
http://topnews.us/content/29501-sticking-new-years-fitness-resolution-important
http://www.tryingfitness.com/new-years-fitness-resolutions/

Ta-Nehisi Coates hits it out of the park

2009-10-22T10:48:00.002-04:00

This is a stunning, heartbreaking, beautiful article about the intersections of race, fatness, shame, and inspiration. One of the most gorgeous and honest things I've ever read on this subject. Astonishing. Grateful thanks to Ta-Nehisi Coates for this.

No more fat talk!

2009-10-19T16:00:00.005-04:00

It's Fat Talk free week (hopefully forever, but you gotta start somewhere). Read this lovely article over at Shapely Prose for more.

Also, here's an awesome video to help you and yours end fat talk.

Fat, Fit, and Healthy!

2009-09-12T11:15:00.002-04:00

Who says people cannot be fat, fit, and healthy? Newsweek has such a wonderful slide show of happy healthy people here.

Why we exercise for health -- not weight loss

2009-09-08T11:30:00.005-04:00

John Cloud has an astounding article in Time about the new science proving that exercise may not actually make you thin.

If evolution didn't program us to lose weight through exercise, what did it program us to do? Doesn't exercise do anything?

Sure. It does plenty. In addition to enhancing heart health and helping prevent disease, exercise improves your mental health and cognitive ability. A study published in June in the journal Neurology found that older people who exercise at least once a week are 30% more likely to maintain cognitive function than those who exercise less. Another study, released by the University of Alberta a few weeks ago, found that people with chronic back pain who exercise four days a week have 36% less disability than those who exercise only two or three days a week.

Don't break your heart and make yourself sick trying to lose weight -- exercise for fun, strength, and health.

Your inspiration for the day

2009-08-29T14:59:00.001-04:00

Watch this fantastic video to get inspired! You are better than you know -- and never forget it.

The Obesity Myth

2009-08-20T13:25:00.003-04:00

Please, please read Paul Campos's book: The Obesity Myth: Why America's Obsession with Weight is Hazardous to Your Health. It explains that dieting does not work and is unhealthy. You need to read this book today! Buy a copy for your mom!

Great article at Pandagon about diet myths

2009-08-20T13:21:00.005-04:00

Amanda Marcotte at Pandagon has an excellent, well-thought-out, and useful article up about the horrors of shaming and punishing -- and how these methods do not make people healthier.

In the real world, fat people are subject to so much social disapproval and punishment that it’s traumatizing for some. The high levels of punishment for fatness now haven’t done a damn thing to reverse the trend of growing waistlines for Americans. You can believe that obesity has no relationship to diet and exercise, or you can believe, as a scientist in this article states, that the law of conservation of matter is the relevant one when talking about weight gain and loss, but everyone in this discussion thinks Americans would do well to eat better and exercise more. And since we’ve seen that the punitive approach doesn’t work, then it’s time to shift gears, no matter where you stand on the science issues...

Read the whole thing -- and the comments are interesting as well.

Medical and health information resources

2009-08-14T11:59:00.003-04:00

Sloan Kettering has the best information about herbal, botanical, and alternative supplements and treatments here. A must for everyone who takes supplements or is concerned about their own or their loved ones' health.

While many herbs, supplements, and treatments may be of some benefit, or at least not actively harmful, many are both dangerous and toxic. Please look up your vitamins, supplement, or alternative treatments and medicines here before you do anything that may injure you. For a direct search, click here.

One of our other favorite resources is the Mayo Clinic's wonderful online resource here where you can check symptoms.

The Politics of Thinking Thin

2009-08-03T14:19:00.002-04:00

Marc Ambinder, in The Atlantic, has a interesting look at the whole "won't someone think of the children" aspect of body size, self-segregation, and fat issues. Read the whole thing here. A simple way of looking at this, also, is that of course stigmatized people tend to self-segregate: being in a group that hates you is at best exhausting and dispiriting.

it's Heatstroke Weather!

2009-07-30T11:33:00.001-04:00

Tara Parker-Pope in the Health section of the NYTimes has an excellent article on how to avoid heatstroke here.

Body Positive?

2009-07-29T15:59:00.003-04:00

Kate Harding at Shapely Prose has an excellent discussion of TV shows "More to Love" and "Drop Dead Diva" -- I wonder how much size bigotry is changing in popular culture, and how this might help people be more self-accepting (and therefore more successful) in their training?