What are you doing better?

From some of my clients . . .
Last month, NYSC employees were given _________better Tshirts to help launch the clubs new ad campaign. To fill in the blank, I asked my clients what they can do better since we have been working together. Thanks for your kind input.
sleep
everything
play with my kids
live
love
smile
swim/bike/marathon
work
check out myself in store windows
looking forward to seeing each day
Barbados
honeymoon

$190 RAISED TO HELP HURRICANE KATRINA VICTIMS: A dollar donation for every training session in September

Thanks to my Clients for helping to make this nice contribution! Click here to make your own donation on the Red Cross website.

TIPS FOR LATE NIGHT SNACKERS

"While a couple of snacks are a good thing during the day -- they give your metabolism a little boost so you burn calories, they give you an energy lift, and they help you spread out your calories so you don’t overeat at any one meal -- late-night snacking is one of the worst habits you can get into. Read the full story and some solutions by clicking here.

THE BEST AND WORST ABDOMINAL EXERCISES

Researchers from the American Council on Exercise recruited 30 men and women of different fitness levels and tested the effectiveness of many different abdominal exercises and machines, using electromyography equipment to measure muscle activity .
The three best:
- Bicycles
- Captain’s Chair (Knee Raises)
- Crunches on a Stability Ball
Although crunches on a ball generated less activity in the obliques and rectus abdominus (6 pack muscle) than the top two exercises, the exercise also generated significantly less activity in the rectus femoris (a quadricep/hip flexor) – making it, arguably, the best overall exercise of the lot, the report says. The Ab Roller was proven to be virtually no more effective than the traditional crunch while the AB Rocker was shown to be up to 80 percent less effective. To read the whole report, click here.

SNACKING: WHICH FOODS ARE HEALTHY, WHICH ARE NOT

The Truth About Rice Cakes, Bagels & Snack Bars . . .
Many of the snacks we believe are good for us contain ingredients that are actually unhealthy, experts caution. Marketing is often to blame, explains Rick Hall, who teaches nutrition at Arizona State University. “They’re packaged to look healthy, sometimes almost in a devious way, but it comes down to the consumer’s lack of knowledge, too,” Hall says. To help raise your awareness, this article reveals nine snacks we often misconstrue, along with some truly healthy alternatives, click here to read it.

TOOLS FOR A HEALTHIER DIET

Here are some planning resources from the US Government

STEP 1 - Click here to Determine Your Daily Caloric Needs To take off one pound per week, you'll need to reduce calories by 500 per day. (One pound of body fat equals about 3,500 calories.) Try eating 250 calories less per day and exercising enough to burn 250 calories— like walking about 2.5 miles each day. The easiest way to cut back on calories is to watch your portion sizes.
STEP 2 - Click here to see a sample menu that provides 2000 calories a day . It gives one example of how all of the recommendations for food group and nutrient intake can be integrated into a weekly menu.

7 SLIM DOWN SECRETS

from the Fit by Friday area of iVillage.com
Here are some simple rules and lots of good free weight control information from Liz Neporent, a fitness writer who had written for the New York Times as well as other leading publications:
1. Give both eating habits and exercise top billing
2. Portion control is key
3. Walking works
4. Keep a Journal
5. Drink Up
6. Graze, don't Gorge
7. Lose the quick-fix mentality.
Read the whole article here.

FEEL BETTER. LOOK BETTER. FITNESS FOR WOMEN OVER 30.

The average life expectancy of a woman who is about 45 today is almost 82! The good news is that you have a long life ahead, and plenty of years to work on becoming the best that you can be. The bad news is if you aren't happy with your condition or appearance or have any muscle pains or problems, they are going to be with you for a long time to come.

Ashley Miller and I presented a 2 hour course to members of the Women in Policing Foundation at the New York Police Academy, addressing the needs of this important group. Feel free to contact me for information on how to schedule a presentation to your group, call 917 603 3813.

DON'T SKIP BREAKFAST TO CUT CALORIES

And don't forget that fat burns in the flame of carbohydrates!
When it comes to cutting calories, breakfast is often the first thing to go. But new research suggests that people who are successful at losing weight - and, more importantly, keeping it off - eat breakfast every day. Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center analyzed data on nearly 3,000 people who had lost, on average, 70 pounds and kept it off for a year or more. Study subjects were enrolled in the National Weight Control Registry, an ongoing study of adults who have successfully lost 30 pounds or more. Only four percent said they never eat breakfast every day. It is not known what subjects ate for breakfast (although the study was funded by General Mills), but most followed a high- carbohydrate, low-fat diet. Researchers speculate that eating breakfast helps people manage both their hunger and food intake throughout the day.
Source: Conference of the American Society for Clinical Nutrition, February 26, 2002, San Diego, Calif.

IMPORTANT MEDICAL CHECKUP GUIDELINES

Regular checkups and age appropriate screenings can help to improve your health and extend your life and those of your loved ones. Get the info on what to check for and when -for both men and women - in this booklet from the Men's Health Network.