Healthy You Challenge

I know we have many HYC'ers who are also runners but I think the advice in this article from Runner's World has something for all of us.

To lose weight without sacrificing energy or performance, you have to eat the right foods at the right times.

To read the rest of this article, head over to Runners World to check out The Runners Diet in their Nutrition and Weight Loss section.

We all hear about the older person who slips and falls on the ice and breaks their hip or leg but a friend of mine who just turned 50, got a stress fracture after a slip and fall accident and also found out that he was in danger of many more as he aged.

His doctor recommended that he add resistance training to his cardio routine.

I found an article on SparkPeople called Strength Training: Good For Muscle, Great For Bones.

It only takes a few days a week to really make a difference. Why not take action, build some muscle and protect your bones!!

Not only do I suffer from weak knees and frequent knee pain, I've had this problem all of my life. I have injured my knees countless times starting with the time I decided to take my older brother up on that challenge to jump my tricycle over the ramp...I was three years old.

I'm already doing exercises so why not do some specifically for avoiding knee pain. I know I'm not alone in suffering from knee pain so when I saw that headline on Spark People I jumped for joy...not good for pain free knees but still I read the article and thought it was worth sharing.

Need Pain Free Knees?

Lets face it, doing the same exercise day after day, week after week would be boring, not just for you but for your body too. Its important to work a variety of muscles throughout the week.

For me getting in cardio exercise is a breeze. I walk, I have several DVD's and an exercise bike. I had a few basic strength training exercises that I did but my body was ready for more.

I mentioned a few weeks ago I tried sparkpeople.com when I was looking for a recipe calculator and once I started exploring the site, I found I really liked their food tracker too. I also started using their fitness section. I told the fitness tracker my goals and it builds workouts for me. Not only that it gives examples of what the moves should look like. Perfect for the fitness challenged like me!

So if you are in need of a bit of variety but don't know how to mix up your workout, why not check it out and see what variety you can add to your workout.

Spark People Fitness

I'm not currently a member of a gym but I had quite a few pet peeves when I was. I belonged to a womans only gym and some of my pet peeves were the women who were just there to look cute. I wore functional workout clothes, cross trainers, I pulled my hair back and I broke a sweat. I got so sick and tired of seeing the women in full make up with their hair sprayed into place with half a can of hairspray. There was one woman who wore so much perfume that you could smell her from across the room. I would have to leave because I'd start sneezing every time. There were those who were more interested in just standing around gossiping.

Now I know NONE of you would ever break any of the gym etiquette rules but why not read the article and leave some of your gym pet peeves in the comments.

On their list?
1. Be quiet.
2. Clean off the machines.
3. Be careful when handling weights.
4. Share the equipment
5. Watch your ordor.

Be sure to check out the whole article and read the reasons behind each of these comments, some aren't what you think!

This article can be found on MSN in the Health and Fitness section and its called 5 Rules of Gym Etiquette, you can read the article by clicking on the title of the article or by clicking here

Amy recently emailed an article they published in the library over at RNCentral titled Diet Overkill: 25 Of the Most Ridiculous (and Ineffective) Popular Diets

With a title like that I immediately thought I had tried them all or at the very least heard of them all, it turns out I hadn't. While I do agree with most of their choices there are a few on the list that I don't consider ridiculous if followed in the right context and as long as you follow the plan as written and transition.

Even thought I thought I've tried everything, I found I had only been on five of the diets on the list, some for months, some for mere hours. There were a few I'd never heard of and a few that still make my stomach churn reading about them again.

Honestly, you'll see results from any diet short term but the questions you must ask yourself include: will this work long term and will this benefit or hurt my health long term.

I would urge anyone out there who is following any diet to discuss your plan with your doctor. Only your doctor knows your medical history and what will be the best fit for your body.

So tell me, how many of these diets have you been on?

Everywhere you turn, people are talking about the importance of exercise. So often we think of it only as a tool to aid in weight loss but its benefits are far reaching.

Men and women who are even moderately bit have reduced stroke risk


Most can reach that fitness range by walking briskly 30 minutes 5 times a week


Much previous research on stroke and fitness has been on men


Stroke is nation's third-leading cause of death

Man or women, exercise goes far beyond looking good. Just take some time to read this article from CNN to see how moderate exercise can fight back against the risk for stroke.

Moderate fitness cuts women's stroke risk too

Wearing the right shoe for your workout is critical. Not only is it important to cushion your feet but wearing the right shoe can prevent injury. So which shoe is right for you? Running? Walking? Cross Training?

What about pronaation?

What about your arch?

All things to consider and know about your feet before you search for the perfect shoe for you.


I've found a great article on Spark People that gives the low down on Finding the Perfect Workout Shoe for You, If The Shoe Fits, Wear It!

Enjoy your workouts!!

If you are suffering from chronic pain anywhere in your body, you will find that making even the simplest movements can be such a torture. But here comes some scientific discoveries that indicate the role of exercise in effectively treating or managing most types of chronic pain. These findings may sound totally foolish and untrue. How can a person with chronic pain, who can't even get out of bed unassisted, be expected to do some exercises?

Before you convince yourself that chronic pain in your body and exercise just don't mix, consider what many pain rehabilitation experts have to say about the benefits of exercise. For many doctors, exercise should be an integral part of any systematic procedure for controlling chronic pain. The reasons are stated below.

Increased Oxygen Levels

Exercise allows you to breathe in more oxygen into your lungs. In effect, more oxygen gets into your muscles, this is essential for fighting off toxins in your cells that hamper your overall healing process. If the chronic pain is caused by damages in your muscles, exercise should be good for you.

Increased Muscular Stamina

Exercise will greatly improve the strength and endurance of your muscles against diseases, fatigue and other types of impairment. Improved muscle quality will definitely reduce the chances of you experiencing chronic muscle pains.

Increased Endorphin Levels

Whenever you are in pain, your brain produces a natural painkiller that is intended to help you in your most trying times. If you want more of this natural painkilling agent, all you have to do is exercise. Exercise provokes your brain to release more endorphins in your system.

Increased Level Of Weight Control

Everybody knows that exercise is the way to go if you want to eliminate unwanted pounds. Being overweight puts a lot of pressure not only on your muscles but on your joints as well. By burning off calories, exercise can help you maintain or attain the ideal weight that your body can carry without causing pain.

Now, you know how exercise can directly and positively affect your chronic pain treatment. But before you go on shopping for new garters and tights, you must first know which exercise routines can best help you attain your goals without aggravating your condition. Actually, the type of exercise that you choose will be largely dependent on the part of your body that experiences bouts of chronic pain. An exercise routine criterion that is solely based on what is pleasurable or not can be detrimental; there are exercises which you may enjoy that your body cannot perform due to the prolonged pain you are experiencing.

If you are having recurring pain in any part of your body, the best exercises may be the ones with very low intensity or resistance. People who continually suffer from pain in the muscles or skeletal structures are never intended to lift 400-pound barbells. In fact, only a minimal amount of weight can be allowed. Exercises for chronic pain management should also last for only a few minutes each day.

The whole idea is to provide chronic pain sufferers with the right kind of activity; it has never been a question about the intensity of a particular exercise. Always consult with your doctor or physical therapist before doing any exercise. Most importantly, be realistic about your goals and always remember that the reason you are doing any exercise is to reduce or help you control your pain and not to become the world champion in anything.

Courtesy of: Sharon Bell

Typically featured bloggers are on Friday but there were two great posts tied to fitness from our group that are worth reading again!

The first is from The Tippy Toe Diet who had a fabulous post about setting goals and exercise all rolled into a challenge….and a dare…not just a dare but a double dog dare. Do you dare? Check it out and set some exercise goals.

The second fabulous post was about Strength Training. I’ve posted about adding strength training to my workout and Go Workout Mom has written a wonderful post about the benefits of using your muscles and what your muscles can do for you! Not only that, she is writing several posts on the topic over the next few weeks. If you haven’t read this post yet, get over there and read it and stop back at her blog often for the updates! I for one can't wait to read them all!!

What are you waiting for? Get over there and read those fabulous posts and then get out there and start making fitness a part of your life! Thank you Ladies for such inspiring posts!!

I read a blog last week and the words are still haunting me. If you’ve ever wanted to give up your workout, questioned its effectiveness, thought you weren’t coordinated enough or just thought you can’t go another step, this post is for you!

It comes from The Grumpy Chair and in case you missed it, here is a link to it.

I want to be like Iris!

I was browsing the American Heart Association site and found this article full of exercise tips...oh wait a minute, isn't this what most of us are already doing? Sounds like we are on the right track!

They have an exercise section of their website, they have advice on exercise for older people and they even have a program to help you get started with exercise called START with Donny Osmond (yes that Donny Osmond of Donny and Marie fame) We all need to get started somewhere and sometimes its good to get tips along the way.

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Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.

Here are some tips for exercise success:

• If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
  
• Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.
  
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
  
• Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
  
• Use music to keep you entertained.
  
• Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
  
• Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
  
• Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!

Thank You Chubby Chick at GottaLose200Pounds for sharing this article she found on yahoo!

New Year's Weight Loss: 6 Tips on Yahoo! Health
http://health.yahoo.com/experts/drmao/8305/new-year-s-weight-loss-6-tips/

It is a time-honored tradition to make resolutions at this time of year. If your resolution is to lose weight - and keep it off, then keep reading! Here are six simple tips that will have you losing weight in a balanced and healthy way.

1. Lose weight with water.
Water is essential for everybody - it is also the key to losing weight. If you haven't been drinking enough water, your body has developed a pattern of storing water. This water retention equals extra unwanted weight.

By drinking more water, you are not only flushing out toxins, you are also teaching your body that it no longer needs to store water. Drink at least 60 ounces of water (about 8 glasses) a day. Boil water and sliced lemons, and drink this throughout the day to help with fluid retention. If you are still not sold on the merits of water, try this on for size: water is a natural appetite suppressant.

2. Soup up your weight loss program.
A simple dietary change will have you shedding pounds: eat a bowl of soup at least once a day. Nutritious, low-salt soups will nourish you as they flush waste from your body. People who eat a serving of soup daily lose more weight than those who eat the same amount of calories but don't eat soup. Go for homemade soup whenever possible, as canned soups are loaded with salt and chemicals.

3. Eat early to keep weight off.
The human body follows a circadian rhythm, which means that the same foods eaten at breakfast and lunch are processed differently than when eaten at dinner. Studies show that when you eat your daily protein and fat at breakfast you tend to lose weight and have more energy; however, eating the same things at dinner tend to increase tendencies toward weight gain. I suggest that you eat your last meal of the day by 7 p.m.

4. Eat smaller meals, more frequently.
Follow an eating schedule with five little meals every day. Eating steadily through the day keeps you from becoming famished and overeating at your next meal. Make a low-fat trail mix from raw almonds, pumpkin seeds, dried plum, and apples and have it available at all times to avoid the tempting lure of high-calorie snacks.

5. Adopt a balanced approach to your diet.
Most of the fad diet programs out there nowadays are extreme in a few recommended foods, or else deprive the body of food altogether. This works in opposition to our metabolism and the results usually don't last, producing a yoyo effect that depresses your metabolic function - not to mention your self-esteem. We are natural beings that need a balance of nutrition from all sources.

Your diet should consist of a balance of organic sources of lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits, and vegetables. Instead of white rice and pasta, opt for brown rice, bulgur, millet, or buckwheat.

Eat more green, chlorophyll-rich foods such as broccoli, kale, spinach, and asparagus. Eliminate candy, sugar, soda, and all simple sugars from your diet. Excess sugar ends up being stored as fat in your body, which results in weight gain. Also, keep dairy to a minimum because most dairy products are high in saturated fat. Avoid fatty foods, processed or fried foods.

6. Walk off the weight.
The No. 1 cause of weight gain is inactivity. Physical activity is the key to speeding up your metabolism and burning excess calories. The best way to be physically active is to use your legs! Walk as often and as long as you can. Always take the stairs instead of the elevator.

Step outside during your break at work and take a walk around your building. Consider joining a local hiking club. Try taking a walk 30 minutes in the morning or 30 minutes in the early evening.

I hope this article helps you shed some pounds and add on the years! I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

-Dr. Mao

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