Health-Diet-Fitness Tip of the Day

[gooba]

December 2nd

Health and Diet
Reach for that glass of orange juice. Studies suggest the most commonly consumed nutrient, vitamin C, helps to reduce both the physical and psychological effects of stress. Vitamin C is found in fresh fruits (oranges, grapefruits, strawberries, cantaloupes) and vegetables (broccoli, tomatoes, parsley, and asparagus).

Fitness
Make like a banana and split – your routine. You’ll be able to hit each muscle group longer and harder if you work your upper and lower body on different days. If you usually train all of your muscle groups in a single session, try splitting your routine.

[gooba]

December 3

Health and Diet
See red! Research indicates the antioxidant effects of lycopene, the antioxidant found in tomatoes and tomato based foods, decreases the incidence of prostate cancer. In addition, research also demonstrates patients with existing prostate cancers who are given 30 mg of lycopene per day, may have smaller tumors and decreased malignancy than those who don’t include this powerful antioxidant in their diets.

Fitness
Sloooooooow down. When you slow down your lifting, you rely more on muscle strength rather than momentum. In fact, you can boost your muscle strength up to 50% more than the traditional 2 seconds up, 4 seconds down. Take a full 10 seconds to lift the weight, and 4 seconds to lower it. Do only 4-6 reps per set, and limit this type of training to a couple weeks at a time.

[gooba]

December 4

Health and Diet
Starting your day with a latte? You’re also starting off with extra calories. Some of those specialty coffee drinks can start your day with upwards of 250 calories. They often are high in calories, sugar and fat. Skip the heavy cream or whole milk – try non-dairy creamer or fat free milk. Try non-calorie sweetener to save some calories. And don’t forget to choose decaf!

Fitness
Use your head to work your abs. Concentration and visualization are two important aspects of effective abs training that are essential to your physical success. Try to perform each exercise using slow, controlled movements while you concentrate on maintaining correct form. Visualizing the position of the spine and pelvis, and the action of the muscle will you use correct form.

[scotgirl]

im following these daily tips keep em cummin babes

there great!!

[gooba]

thanks babe, more cummin

December 5

Health and Diet
Consumer research studies suggest taste is the number one reason people choose one food over another. Would you agree? For most Americans, enjoying the taste of food is equally as important as the nutritional value. Nutrition and flavor do go hand in hand, and you don’t need to sacrifice one for the other. The challenge lies in making healthy choices that satisfy both!

Fitness
Pump up the volume…or down. Stop performing the same amount of sets and reps each workout. Vary the volume of your sets and reps for three weeks. For example, if your arms are a weaker body part, perform three additional sets of biceps and triceps for 10-12 reps. For the next three weeks, reduce the number of sets for biceps and triceps exercises, but work with 5 percent heavier weight for eight reps and more intensity, maintaining precise form. Your muscles will recognize the change and see the results.

[gooba]

December 6

Health and Diet
Avocadoes are nutritional powerhouses! The American Diabetic Association even touts them as nutrition superstars and America’s answer to the Mediterranean diet’s olive oil. Avocado is one of the best sources of monounsaturated fat, known to lower "bad" LDL cholesterol, raise heart-healthy HDL cholesterol and help stabilize blood sugar levels.

Fitness
What’s the quickest way to throw your healthy routine off track? Skipping breakfast. Not eating a morning meal sets you up for binging later in the day…or being without fuel for your workout. Start the day with a mix of carbs and protein and you’ll be in much better shape.

[gooba]

December 7

Health and Diet
When it comes to vegetables, fresh are the most natural, healthy selection. Canned vegetables are an option, but they may contain a high amount of sodium to help preserve shelf life. Choose canned vegetables with no added salt. Frozen vegetables are another alternative. They don't contain preservatives, but remember to choose the packages without sauces (sauces tend to have large amounts of sodium).

Fitness
You know how there’s a food pyramid? You should think of your fitness routine as a pyramid too. The foundation is cardio exercise, at least 30 minutes each day. On top of that? Stretch every day as well, to maintain your flexibility and reduce stress. And at the top of the pyramid? Strength training, at least twice a week.


I do cardio about 15-20 minutes every day and work out for another 45 minutes....It all depends on what you do, if your only doing cardio, I would stick to 30 min to 45 min a day

[gooba]

December 8

Health and Diet
What motivates you to lose weight? Every one of us is different. What works for one person may not be the solution for another. Choose what motivates you to lose those extra pounds -- the old clothes you used to wear, that upcoming special event, your health, your family or simply your new outlook on life. Think of what motivates you and make it work to your advantage.

Fitness
Commune with nature! To refresh your workout, your body and your soul, get out of the gym and do part of your exercise in a natural environment, so you can move and breath outdoors. Go for a walk, run, cycle or in-line skate. And for a real natural experience, do your stretching or yoga outside too.

[gooba]

December 9

Health and Diet
Take it outside. Outdoor grilling is one of the best ways to cook healthfully, since you don’t need any butter or oil to keep food from sticking -- and what’s already there drips off! Skip boring old burgers and dogs and opt for lean fish or poultry, and just about any vegetable or fruit you can find. Top of your healthy meal with a bowl of fresh fruit and low-fat yogurt.

Fitness
Hola siesta. Catching a 15- to 20-minute nap between 1 and 4 pm can improve your alertness, sharpen your memory and help reduce fatigue. Can’t fit in a full-blown siesta? Try scheduling a lull in activity and alertness for less mentally demanding activities like ironing or washing dishes.

[threebratts3]

Ummm Gooba hun i could use a new fittness trainer would you be up to training me *smoooch*hehehe