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Three Benefits of Stability Ball Workouts

Wednesday, February 1st, 2012

No matter what your fitness level, at some point, you are bored with your workout and looking for something new. However, getting a whole new routine or doing something completely different is a big step and takes lots of work. What if I told you that you could up the intensity of your current workout and see more results just by adding a stability ball? That’s exactly what trainers have been doing for years and the great news is that it works!

Anytime you add an element of stability to a workout, you engage the muscles differently and even add engaged muscles to certain exercises. Ever think your abs could get a great workout while you’re doing shoulder presses? The stability ball allows your body to work harder and more efficiently and you’ll end up with a body that is stronger, more balanced and a workout that is fun!

Here are 3 of the benefits of using a stability ball for workouts:

Core Strength

Everyone wants a flat belly but few people use the stability ball to strengthen and tighten the ab muscles. Yes, we know that diet is really what reveals your 6 pack but working the ab and back muscles on the ball can help you to sculpt those muscles so that they are ready to shine! When you do stability ball exercises like bicep curls, shoulder presses, crunches and even squats with the ball, your core muscles have to engage to keep you from rolling off the ball! This means that those muscles that you’d normally skip are getting a workout!

Balance & Posture

Balance and posture are something that we take for granted but you really can improve upon them. Learning to use your core muscles while sitting or leaning on the ball can help your body to learn to activate those stabilizing muscles when they are needed… Ever slipped on a patch of ice?! Proper posture is so boring, I know, but knowing that sitting up tall can make you look 10 pounds lighter is very exciting! Using the stability ball helps you learn proper posture which will make you look and feel better!

Challenge

Doing the same old exercises can be boring for your brain and your body. Simply taking your existing routine and adding a stability ball to it can help to spice up your workout so you aren’t bored AND you get a harder workout! Remember, adding intensity isn’t always about adding more reps or weight, it can be something as simply as adding a stability ball!

These are just 3 benefits of using a stability ball for workouts. If you haven’t already, I suggest you give it a try. Stability balls are found in nearly every gym and most of the time, you’ll have a friend that has one you can borrow! I’ve been using stability balls for my own workouts, as well as to train clients for years with excellent results! I’ve even included it in Month 2 of the Ten Pound Cut Down workout program because I think it is such a great way to add intensity and achieve great results. Give it a try and let me know what you think!

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Amy Mac is a certified personal trainer from SDSU and NASM and has a B.S. from Purdue in OLS. She is the founder of WithAmyMac.com, the host of the video podcast, Fit Life, is an Amazon Best-Selling Author and has been recognized by Shape Magazine as one of the Top Fitness Gurus to Follow on Twitter. She is also the co-founder of the health and fitness startup, EverydayBetter.com .

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Detoxify Your Food

Tuesday, January 24th, 2012

Because our foods are becoming laced with synthetic ingredients more and more, take this advice when attempting to detoxify your foods and reduce your exposure to these unwanted ingredients.

Clean Your Produce: Before eating or cooking with any fruits or vegetables be sure to wash them very well. Washing your fruits and veggies eliminates the chemicals and pathogens from your food’s surface and help to eliminate any harmful ingredients.

Watch Your Animal Fat Intake: Do you know what’s in your animal fats? They are loaded with synthetic hormones, antibiotics, organochlorine chemicals, and other harmful pesticides. Look for low-fat options when buying your foods and be sure to trim all of the fat off of poultry and meats when you buy them.

Avoid Cans: Cans are lined with a resin that contains bisphenol-A, a hormone-disrupting chemical. While many companies are working to eliminate these chemicals in their products, in the mean time you can avoid these chemicals by choosing frozen, fresh or dried foods.

Think Organic: According to a study done by the Environmental Working Group, your pesticide exposure can be eliminated by 90 percent by avoiding the most contaminated conventionally grown produce including: peaches, apples, bell peppers, nectarines, celery, cherries, lettuce, strawberries, grapes, carrots and pears.

Choose Whole Foods: Whole foods are not processed, therefore they have their own natural ingredients. Choose whole grains and look for food items that say “whole” on them … but be sure to check the labels, just to be sure.

Safer Seafood: We are exposed to a number of chemicals when we eat seafood, particularly methylmercury. Do your homework when shopping for seafood and choose seafood that has the lowest chemical and heavy metal amounts. Try choosing fish that are also caught without causing harm to the oceans.

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Treadmill Workout: Burn an Easy 2,000 Calories This Week!

Monday, January 16th, 2012

Tired of your same old treadmill routine? Why not spice things up this week and try this easy treadmill work out that will help you burn a quick 2,000 calories in just seven days.

Day One: Power walk – 30 minutes Strength train – 20 minutes

Day Two: Warm-up (walk easily, then briskly) – 3 minutes Power walk – 2 minutes Run fast (don’t sprint) – 2 minutes
Repeat steps 1 and 2 – 10 times Cool down (walk easily) – 2 minutes

Day Three: Warm-up (walk easily) – 5 minutes Do your favorite strength-training move – 12 reps Power walk (4-6% incline) – 3 minutes Repeat steps 1 and 2 – 6 times Cool down (walk easily) – 5 minutes

Day Four: Warm-up (walk easily, then briskly) – 3 minutes Power walk – 2 minutes Run fast (don’t sprint) – 2 minutes
Repeat steps 1 and 2 – 6 times Cool down (walk easily) – 3 minutes

Day Five: Repeat Day One’s Routine

Day Six: Warm-up (Walk easily, then briskly) – 5 minutes Power walk – 2 minutes Run fast (don’t sprint) – 4 minutes Repeat steps 1 and 2 – 6 times Cool down (walk easily) – 4 minutes

Day Seven: Rest

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New Year – New Workout!

Thursday, January 12th, 2012

Try these quick, easy exercises and fitness tips to jump start your workout in 2012

• Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day. If you aren’t reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.

• Add jumping to your exercise routine – also known as plyometric moves – to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.

• Spend the extra money to purchase good work out necessities – clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.

• Don’t spread germs. Always wipe down gym equipment before and after using them to protect yourself and others from germs and bacteria that can be passed from unclean gym equipment.

• Don’t be a creature of habit. Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.

• Consider the other ways that you can lose weight without really trying – clean the house and burn 200 calories or work in the garden and burn 272 calories.

• Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.

• Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.

• Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.

• Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

Here’s to a happy and healthy 2012 and success in your health and fitness plans!

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Winter’s Most Fattening Foods

Wednesday, January 4th, 2012

Studies have shown that during the months of December and January, many people gain at least one pound … every year. Why? One main reason is that besides being less active during the winter months, we also turn to comfort foods to get us through those dark, dreary winter days.

In order to prevent that one pound per year weight gain that can be so hard to come off, the following foods should be avoided or at least eaten in extreme moderation:

• Macaroni and cheese
• Cream based soups and bisques
• Cream and cheese based casseroles
• Cheesecake
• Pies with whipped cream and/or ice cream
• Cookies
• French fries, chili cheese fries, onion rings
• Creamy pot pies (with pastry top and bottom)

Just by making some slight alterations and by avoiding these fattening foods you will see that you will not only feel better but you can prevent packing on those unwanted pounds, too.

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Ring in a Healthy New Year!

Wednesday, December 28th, 2011

Once again we are about to welcome in a New Year. If your New Year’s Resolution is to maintain your health and eat better in 2012, then these foods (and drinks) should be high on your grocery list!

Grains: Dieticians suggest that you increase your intake of oats, barley and rye in 2012. For years, doctors have been telling patients that eating oats can bring down your cholesterol and recent studies show that rye can, too. The American Diabetes Association has also noted that eating a diet high in fiber and grains, like rye, can help prevent the development of type 2 diabetes. Adding barley to your diet, whether it is as a side dish or inside a soup or casserole, can also lower your cholesterol and reduce the risk of type 2 diabetes and cardiovascular disease.

Salmon and other oily fish: If the diagnosis is to get more vitamin D this year, then get your fill with salmon and other oily fish – such as, mackerel, sardines, herring, fresh tuna, trout and anchovies. Oily fish are some of the only food sources of vitamin D. These fish are also good for curbing cardiovascular disease. The American Heart Association recommends eating two servings of oily fish per week, but warns against eating too much more than that because some oily fish contain mercury, which can affect your brain and nervous system.

Soy: If 2012 is your year to help reduce your risk of cancer, then soy may be your answer. Research has shown that soy can ward off certain cancers as well as have an impact on your heart. The Food and Drug Administration states that 25 grams of soy protein a day can reduce heart problems by helping to lower cholesterol levels. To add soy to your diet, you can find it in soy burgers, tofu and soy milk.

Red Wine: While you will rarely hear any doctor advising that you drink any alcohol, red wine may just be the exception. Research shows that antioxidants in red wine, polyphenols, aid in protecting the lining of blood vessels in the heart. These antioxidants come in the form of flavonoids and nonflavonoids, which red wine has more than any other food or drink. Experts advise that you should stick to red over white wine because red grapes have 10 times more benefit to your health than white grapes. But, as with any alcohol, red wine should be enjoyed in moderation – approximately 5 ounces a day for women and 10 ounces a day for men.

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Holiday Cranberry Craze

Wednesday, December 21st, 2011

Few people realize that the winter fruit that they typically see amongst their holiday spread is actually one of the most popular of the season: cranberries.

Cranberries are an excellent source of vitamin C and also an excellent source of fiber.

Cranberries alone can be particularly tart, but in a sauce, juice, or as an ingredient in cakes, stuffing or casseroles, this fruit becomes tastier.

When shopping for cranberries, choose cranberries that are shiny and not shriveled. A deep red or almost brown color actually signals freshness. A good cranberry should be hard.

Cranberries will keep up to two weeks in a refrigerator.

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Healthy Tidbit: The Cookie Catch

Tuesday, December 6th, 2011

Want to avoid packing on the pounds this holiday season when you are doing all of your holiday baking? Then follow these tips so you won’t fall into the high-fat trap while baking:

• Open the window – so the smell won’t entice you to overeat!

• Clean as you go along – put the beaters and spoons in soapy water right away so you won’t want to lick them!

• Avoid being sick – don’t forget that Salmonella can be contracted through raw cookie dough!

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Straight From the Headlines: Tips to “Fit in” Fitness This Holiday Season

Tuesday, November 29th, 2011

The months of November and December can be two of the busiest months for many people. From holiday entertaining to shopping, it is very easy to get off track when it comes to your diet and exercise. Use the following tips from Prevention to help keep on track when it comes to fitness this year:

• Instead of taking that leisurely stroll through the mall when you do your Christmas shopping turn that stroll into a power walk.

• Take the stairs while you are at the mall instead of using the elevator or escalator.

• Park in the lower lot of the mall and get that extra exercise by walking a little further to the mall.

• Try working out in the morning before your busy days get underway.

• Invite your house guests to work out with you so you can spend time with them and still get your exercise in.

• If you are traveling, check to see if your gym shares their membership with other gyms and try to get in a work out there. If not visit the local YMCA or get a one-time pass to the local gym.

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Thanksgiving Calorie Counter: A Handy Calculator for Your Holiday Meal

Wednesday, November 23rd, 2011

Avoid packing on the pounds this holiday season by figuring out how many calories are in your favorite meals using this handy, holiday calorie list.

Salads and Appetizers:

3 cups salad (with light dressing): 100 calories
½ cup jello with fruit: 120 calories
½ cup Waldorf salad: 110 calories
1 cracker with cheese: 70 calories
½ cup mixed raw vegetables: 25 calories
½ cup mixed nuts: 440 calories
1 oz. tortilla or potato chips: 150 calories (75 extra calories per tablespoon of dip)

Main Course:

6 oz. cured ham: 300 calories
6 oz. white and dark turkey: 340 calories
½ cup stuffing: 180 calories
½ cup cranberry sauce: 190 calories
½ cup mashed potatoes: 150 calories
½ cup gravy: 150 calories
½ cup green bean casserole: 225 calories
½ cup candied sweet potatoes: 150 calories
1 dinner roll: 110 calories (45 extra calories with one pat of butter)

Drinks:

1 mixed drink: 250 calories
1 glass of wine: 120 calories
1 glass of cider: 120 calories
1 cup eggnog: 343 calories

Desserts:

2 small chocolate chip cookies: 150 calories
1 piece apple pie: 410 calories
1 piece pecan pie: 480 calories
1 piece pumpkin pie: 180 calories
½ cup whipped cream: 75 calories
½ cup ice cream: 145 calories

Leftovers:

1 turkey sandwich with mayo and cranberry sauce: 450 calories
1 open-face turkey sandwich with stuffing and gravy: 290 calories

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