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5 Simple Changes to a Better Diet

Posted on 05. Mar, 2014 by .

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To get a big health boost you don't need to overhaul your whole diet. Using these five easy changes today can give you high-impact results.

1. Load Up on Fruits and Veggies

You know fruits and vegetables are good for you, but did you know they should fill half your plate at every meal? That's what the the Academy of Nutrition and Dietetics recommends, and for good reason: Packed with vitamins, minerals, and fiber, fruits and vegetables make you less likely to get heart disease, high blood pressure, and some cancers.

Your daily goal: 2 cups of fruit and 2.5 cups of veggies.

Sound like a lot? "Think about eating them all day," says Cheryl Forberg, RD, author of Flavor First: Cut Calories and Boost Flavor.

Top your morning eggs with salsa (yes, it counts!), lunch on vegetable soup or a sandwich topped with sprouts, snack on a strawberry-banana smoothie, and for dinner add chopped-up veggies to your meat loaf or pasta sauce.

2. Choose Better Fats

Saturated and trans fats can raise your bad cholesterol level and your risk of heart disease. By cutting back on animal-based foods like butter, bacon, and untrimmed meats, as well as pantry staples like cookies and crackers, you can keep these at bay.

Eating less bad fats can be as easy as switching from whole milk to fat-free milk, eating a turkey burger instead of a beef burger, and switching from peanut butter to a lower-fat nut butter, Forberg says.

You do need some fat, of course. Plant-based foods like olive oil, nuts, seeds, and avocados contain healthy fats that are essential for energy and cell growth. To add more good fats to your diet, snack on almonds instead of chips, cook with olive oil instead of butter, and top your sandwich with a slice of avocado instead of cheese.

Also, some fish (such as salmon) is high in good-for-you omega-3 fatty acids. The American Heart Association recommends eating fish at least twice a week.

3. Drink Water, Not Lattes

If most of what you're drinking every day isn't plain water (think soda, coffee drinks, sports drinks, and juices), you're probably overloading on added calories and sugar. "People think juice bars are great, but if you're having a jumbo you're not doing yourself a favor," Forberg says.

Water, on the other hand, goes a long way in boosting health. Every cell in your body needs it to work properly. Water also helps your digestion.

Trade sugary drinks for water. Aim for about six to eight glasses a day. To help reach that goal, start and end your day with a tall glass of water and keep a water bottle with you during the day.

Need more flavor? Drop a slice of lemon or lime into your glass.

4. Eat More Fiber

Want to reduce belly fat, have more energy, and lower your risk of heart disease, type 2 diabetes, and certain types of cancer? Simply bump up your fiber intake.

Fiber-rich foods like fruits, vegetables, whole grains, and beans can also lower your cholesterol and boost digestion. Plus fiber makes you feel fuller longer, which is great for keeping off extra pounds, says Jessica Crandall, a spokeswoman for the Academy of Nutrition and Dietetics.

To get more fiber, replace refined breads with whole-grain breads, choose brown rice instead of white rice, and switch to whole-wheat pasta.

Start your day with a bran muffin or oatmeal. Snack on an apple, a cup of berries, or popcorn.

You can also add fiber to your usual foods. "Sprinkle high-fiber cereal on top of your yogurt or add flaxseeds to your salad to give it a flavor pop as well as a high-fiber benefit," Crandall says.

5. Keep Portions in Check

Reaching for a smaller plate may be the easiest thing you can do for a healthier diet. A study by Cornell University found that people eat less that way.

Why? It's an optical illusion. "Your mind is tricked into eating less by being visually satisfied," Crandall says.

"Portion control is good for many different things, whether it's obesity, high cholesterol, or diabetes," she says. If you're trying to lose weight, portion control is key.

More strategies for keeping your portions in check:

  • Eat from a plate (not out of a bag).
  • Avoid nibbling in front of the TV.
  • Buy single-serve portions.
  • Eat slowly, enjoying the flavors and aromas of every bite.

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P90X3 is coming!!

Posted on 22. Sep, 2013 by .

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P90X3 – Good things Come in 3’s

P90X3 - Home Workouts Work

IT’S HERE ORDER P90X3 Challenge Pack NOW!!

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The Release of P90X3

The rumors are true, P90X3 is on its way. Tony Horton, creator of P90X, P90X2 and now P90X3 has done it again.

This time the X will fit the schedule of the people that find it hard to find time to workout. Unlike P90X and P90X2 the new P90X3 workout is only 30 minutes in duration. That’s right 30 minutes and it includes the best of the previuos X workouts, plus some new and exciting additions. There will of course be resistance work to build lean muscle. Yoga work to enhance flexibility. And wait for it….P90X3 MMA moves. Yes Mixed Martial Arts will be added to P90X3.

Preview P90X3

The program will consist of 16 DVDs and each workout will be only 30 minutes long. More details will follow as Beachbody continues to release more info. For now you can check out the P90X3 YouTube preview video below.

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Focus T25 is HERE….Are YOU ready!!

Posted on 03. May, 2013 by .

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Focus T25Shaun T has done it again. First there was Hip Hop Abs and Rockin” Body that Shaun T had us moving and dancing off the pounds. Then came Insanity and Insanity:The Asylum that brought us the high intensity interval training (HIIT). Now Shaun T has done it again with a breakout new program called Focus T25.

What is the Focus T25 Workout? It is 25 nonstop minutes off pure energy, 5 days a week. It will give you the same results as a hour long workout. Broken down into 3 phases (Alpha, Beta and Gamma) Focus T25 begins with a foundation of the basic moves. Once you learn the moves and have them perfected Shaun T moves to the Core stage. Core Strength, Core Moves, Core Speed. No you start to tone and tighten your body. Then comes the strength stage. Using dumbbell or resistance bands, you start to sculpt your body into the specimen it was meant to be.

60 days, 5 days a week, 25 minutes. Get It Done!!

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Focus T25 Workout Video

Focus T25 Workout Video

Posted on 03. May, 2013 by .

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Focus T25 Workout, Shaun T’s Breaktrough Workout, Giving you one hour workout results in 25 Focused Minutes

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Stop Listening to Your Scale

Posted on 10. Apr, 2013 by .

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End the Scale Watching

Most, if not all of us looking to drop some pounds are obsessed with the scale. Me included 🙁 Well, you may say “How am I suppose to know if I am losing weight”. After you are done reading this you will have a couple of sure fire ways to know.Home Workouts Work

Once you have decided to commit to a workout and eating program to lose weight you want to start seeing results as soon as possible. The first thing we do after our first workout is run to the scale and cross our fingers. Well, most likely you won’t see any movement and heaven forbid you see it move up. How discouraging 🙁  Well I am here to fill you in on some things that will help you through this time of uncertainty.

The first thing we have to focus on when  losing weight is our body composition. What we really want to do is lose body fat. Once body fat is loss that usually correlates to losing weight. Weight loss is just a byproduct, but should not be our main goal. That goal should be to lower our body fat. It is far better for our health to have a low body fat than a low weight on a scale. You can have a low weight on the scale, but be totally unhealthy. If you were 150 lbs and 6% body fat, you are much healthier that being 150 lbs and 20% body fat. You will have more lean muscle mass. We know that when we workout and eat clean, we will increase in muscle strength and density, which does add weight. This can be very confusing and misleading when all we use to judge our progress is a number on a scale.

When we get fixated on a number we want to see on a scale, we risk the chance of sabotaging our own progress. We may start to eat less food or crash diet, which kills our metabolism. Start to use other methods to gauge your progress. You can’t look at your friends or people on TV reality shows that may lose a lot of weight really fast. We are all different and our bodies will react to things differently. The main thing is to be consistent with your program and eating  and to be patient. Always remind yourself that this is a lifestyle change, not just a short  term program to get you to a number and then you are done. When you treat is as a lifestyle change, you never have to worry if the weight will come back.

Better Options than the Scale

Here are 4 ways that you can gauge your progress when trying to lose weight and get healthy. The scale is not the tell all.

1. How do you look in the mirror? Take a set of “Before” pictures (just for yourself ) and compare them every 30 days.

2. Use a tape measure and take your measurements. Compare your starting numbers with monthly numbers.

3. More importantly, how do you feel. Do you have more energy? Are your workouts getting easier? etc.

4. How do your clothes fit? Are they getting looser? This is usually the first indicator that changes are occurring.

One thing for sure, your weight will fluctuate everyday. Why? There are many factors, but as long as you “Show Up” for your workout everyday and eat clean, you will see results. Stop listening to your scale and start consulting with some of the other tell-tale signs of weight loss and you will have SUCCESS 🙂

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Why should I know my Target Heart Rate?

Posted on 07. Apr, 2013 by .

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What is a pulse or target heart rate?

Your heart rate is defined as your pulse. In one minute, your heart beats X number of times. Your target heart rate is important to know for a successful exercise program. Pulses can vary between certain people. When you’re resting, your pulse is much lower than when you’re active. Exercise requires oxygen-rich blood. If you know how to take your pulse, you’ll be able to better evaluate your exercising progress.

How do you determine your pulse or heart rate?Home Workouts Work Pulse

Your pulse and how to check it:

1. With your index, second and third fingers, place your fingertips on the middle of your wrist,  palm side, right below your hand. You can also place these same fingers on a side of your neck.

2. If you push down slowly with your fingers, you’ll feel your blood steadily pulsing.

3. Use a stopwatch, or a clock with a second hand.Home Workouts Work neck_pulse

4. If you count 10 seconds worth of pulses and multiply the number you get by six, you’ll figure out your pulse (heart rate) for each minute.

The formula for this is:

Number of beats in a 10 second span x 6 = number of beats per minute.

Is your pulse normal?

Here is a list of normal pulse rates for those at rest:

  • For children under 15, the average heart rate is 70-100 pulses per minute.
  • For adults 18 and older, the average heart rate is 60-100 pulses per minute.

Maximum heart rate:

The highest pulse that you achieve during cardio exercise is the maximum heart rate. Use this formula to find your max heart rate:

220 – your age = estimated maximum pulse rate

For example, a 20 year old’s estimated maximum pulse is around 200 beats a minute.

Some medications and health conditions are enough to affect one’s heart rate. Heart disease, diabetes, and high blood pressure can all affect your heart rate. Asking a doctor about your heart rate is advisable. Knowing what your doctor has to say about your heart rate or pulse during exercise is beneficial to your health and safety. In fact, in order to get the most accurate heart rate, you can take a supervised medically graded test.

Target Heart Rate

When you exercise, it is beneficial for you to work out in your target heart rate zone. This is when your heart beat is between 60 to 80% of your maximum rate. When exercising in your target heart rate zone, you will reap the benefits of a cardiovascular workout. As your body gets accustomed to your workout, it will take you longer or more intensity to get into “Your Zone”. It may even require you to change or alter your workout program so that your body is doing something different. I have people say to me that they are walking or riding a bike everyday but lose no weight. The answer could as simple as getting into your target heart rate zone. our healthcare provider might find it necessary to decrease your maximum heart rate to 50% in the beginning depending on your health.

Exercising above a level of 85% is not recommended for anyone. That sort of intensity has no health benefits; if anything, it increases your risks for orthopedic and cardiovascular damage.

When starting an exercise program, check with your medical provider. Your provider can determine a program that works for your needs.

You may determine that gradually building up to your target heart rate works best for you, especially for those who do not tend to exercise regularly. Slow down if your target heart rate gets too high.

Target Heart Rate Chart

Home Workouts Work - Target Heart Rate

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Pre-Workout/Post-Workout Supplements

Posted on 06. Feb, 2013 by .

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Supplements can be a great help to a healthier life and exercise. This is definitely true when you are strength training or dieting and exercising.

I have learned a great deal and am learning things everyday about supplements and how they help the body. The definition for Supplement is “Something that completes or enhances something else when added to it.” And as we diet and exercise our bodies need that extra help or boost to perform and work better. Because there are so many different type of supplements, I just want to talk about two type right now and that’s Pre and Post Workout supplements.

Basic and Situational Supplements

Supplements can be broken down into two types, basic and situational. The basic supplements would be the ones you take on a regular basis. The situational supplements are the ones taken in accordance to whatever you are doing.

Two of the most used supplements when exercising are creatine  and the 4 parts carbohydrate to one part protein recovery formulations. You would not use these on a daily basis, but when the situation arrives. Creatine Monohydrate is used when training hard and trying to build muscle and strength. If that is not your goal then you would be wasting your time and money along with it interfering with your diet because it encourages your body to retain water to increase cell growth. The recovery formulas are only for when your glycogen stores have been used up which takes hard exercise or starvation in order to do. No one eating a good diet and exercising 30 minutes or less a day would ever need a recovery formula. The truth of the matter is it would be a bad idea because of the added calories. But if you are training hard, eating a lean, low calorie diet, and using up the body’s glycogen stores the recovery formula is a life saver.

Your basics are the things you need everyday, like food. That’s why Shakeology is such a vital part of our everyday life. It is a no brainer when it comes to meal replacements and giving your body what it needs on a daily basis. Shakeology supplies your body with the proper nutrients,vitamins and superfoods that we could not get from just eating regular food. Even the best foods money could buy.

There are other types of situational supplements out there but I will only talk about the ones we use personally.

Results and Recovery Formula – Post-Workout SupplementResults and Recovery Post-Workout Supplements

When Beth and I where going through the Insanity workout we used the P90X Results and Recovery Formula. This is one of those situational supplements we used after each workout. Because of the intense nature of the Insanity workout our glycogen stores were thoroughly depleted after each workout. We could have done nothing and been ok, but by drinking the Results and Recovery Formula we were able to replenish our glycogen stores, ward of soreness, help to repair our muscles and feed the body what it needed at the right time. Plus it tastes good. So if you are doing P90X or P90X2, any of the Insanity workouts, TurboFire, Chalene Extreme, etc. I recommend the Beachbody Results and Recovery Formula.

Energy and Endurance  Formula – Pre-Workout Supplement

Energy and Endurance Pre-Workout SupplementsAnother situational supplement we used was E & E which is Beachbody’s Energy and Endurance Pre-Workout Formula. We didn’t use this while we were doing the Insanity workout but I wish we would have. We didn’t know about this until we started the P90X/Insanity Hybrid.  Well, I had the chance to try some and OH MY!! It is named appropriately. E & E is a natural caffeine based product that gives you the “Energy and Endurance” to get through programs like P90X, Insanity, TurboFire and the like. You take it 15-20 minutes before your workout and before you know it all rockets are fired and you are ready to go. If you find it hard to get started and maintain your stamina through a workout, give Energy and Endurance a try. A perfect addition to the Results and Recovery Formula.

Additional Supplements

There are tons of other supplements, basic and situational, out there and I will address some of them in later posts. Questions on what type of whey protein to use, the best creatine, nutritional supplements, herbal supplements. It is endless. Above all, besides using your supplements, the most important thing is that you “Show Up” and “Push Play”.

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Is the P90X workout for me?

Posted on 14. Jun, 2012 by .

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p90x workout

If you are serious about getting into shape, losing weight and ridding yourself of that spare tire, then you might be a candidate for the P90X Workout. The P90X Workout has become the number one home workout routine. It will allow you to get into the best shape that you have ever been in your life.

Who the P90X Workout is not for:

1. The P90X workout is not for the person who has not workout in a couple years. You may want to start out with the Power 90 home workout to get you started and build up to the P90X workout.

2. It is not for the person that doesn’t have time for a 60 minute home workout. The P90X workout takes at least 60 minutes, 6 days a week. If you are pressed for time and are serious about getting into shape then try Power 90 or 10 Minute Trainer.

3. The P90X workout is not for the person looking for the magic pill or quick fix. It takes good old fashion sweat and nutrition to lose the weight and get into shape.

Who is the P90X workout for?

This extreme home workout is for the person that is serious about losing weight and getting into the best shape of their life. This home workout routine is successful thanks to the principle of “Muscle Confusion”. This helps to speed up your results by constantly adding and alternating exercises to prevent your body from hitting a weight loss plateau. The other great benefit about the P90X workout is you never get bored. You get 12 exercise DVD’s and a thorough nutrition guide to assist you through each step of the program. Commit to one hour a day to get into the best shape that you have ever been in. You don’t need a high priced gym membership. You don’t need any fancy equipment. A pair of dumbbells or resistance band is all you need and space to get busy!!

P90X Workout!! “Bring It”

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INSANITY Workout - Week 1

INSANITY Workout – Week 1

Posted on 29. May, 2012 by .

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Beth and I after 8 months into our new fitness lifestyle have decided to tackle the INSANITY Workout!! We both started with 10 Minute Trainer because of our busy high school marching band schedule. Both of us had great results with before the INSANITY Workout on 10 Minute Trainer, her losing 60lbs and me losing 40lbs. After a couple weeks of Turbo Jam for her and Power 90 for me she wanted to do the INSANITY Workout. With both of us being former U.S. Marines we were both looking forward to the challenge.

Week 1 INSANITY Workout

The INSANITY Workout starts out with a Fit Test. This 30 minute video takes you through 8 exercises to establish a starting fitness level. Thus giving you a base to improve from. You will eventually do this Fit Test every two weeks.

It kicked our butt!!!
I wanted to take a break during the Fit Test but Beth said “that would not be a good measurement if I rested” so I kept going.

Pace yourself when starting the INSANITY Workout

insanity workout

After the Fit Test we started our first video Plyometric Cardio Circuit, 42 minutes of insane cardio movements. All of the movements are very doable but it was just hard to keep up. The warm up was a beast in itself. But I had to remind myself that the people on the DVD have done this a couple times and this was my first time. So I chilled out and paced myself.

The next day was Cardio Power & Resistance, 40 minutes. Again we had to pace ourselves to keep up. The sweat was pouring. I think I have ever sweated that much before.

Day 3 – Cardio Recovery was next lasting 33 minutes. Lots of stretching and very slow movements. The sweat still flowed.

Now it was time for Pure Cardio, 55 minutes or nonstop movement on day 4. And Day 5 was a repeat of Day 1 – Plyometric Cardio Circuit. And Day 6 was a repeat of Day 2 – Cardio Power & Resistance.

Day 7 was a rest day that we really looked forward to.

All in all The first week of the INSANITY Workout was fun, exhausting and anticipated. We can’t wait for week 2 of the INSANITY Workout!!

INSANITY Workout
you should be in decent physical shape before starting INSANITY!!

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Home Workout Routines, the key to today’s health and fitness

Posted on 16. May, 2012 by .

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Home workout routines are becoming very popular. Since 63% of American adults are overweight or obese there is a need to do something about our health and fitness. Busy work schedules and family life makes it very hard to find the time to go to a gym, so that’s why finding good home workout routines are important.

Everyone wants to be in shape and have that youthful looking body, but we all know that it takes time and effort. Let’s get one thing straight from the beginning. We all know if we are honest with ourselves that there is no magic pill or quick fix to losing weight. Good nutrition and moving our bodies is the only way to properly lose weight and keep it off. Feeding our bodies with nutritious foods and finding good home workout routines are essential to a healthy lifestyle. And that is what it must become a “Lifestyle”.

Home workout routines, which ones right for me?

Home Workout RoutinesYou can change your fitness level by simply taking a walk after dinner each evening. Or if you have the availability during your lunch break at work. But for some that just isn’t possible. Most home workout routines are achieved by using a good top notch DVD fitness program. You have seen the infomercials. P90X, INSANITY, Brazil Butt Lift, 10 Minute Trainer, etc. ,these are all good home workout routines, but which one is the right one for you. That’s the most important thing to find out. You want home workout routines that will keep your interest and that are fun to do. Because again, it has to be a lifestyle in order to keep the changes in weight loss and fitness.

Do you like to dance or maybe you where a high school or college athlete. Maybe you have never done any type of exercise before and this is your first time. There are many home workout routines that can meet your needs. Maybe you have a busy schedule. Well there are home workout routines for you too. To put it simply, “There is no Excuse” to not putting yourself first and taking charge of your health and fitness.

Here at Home Workouts Work we want to help you get started towards your new lifestyle of health and fitness. The keys are first to Decide to do something about your health and fitness. If you don’t see the importance in it no one else will. The second step is to Commit to a program. There are many home workout routines to choose from to accomplish your goals. The third is to let us help support you in your journey to good health and fitness. And from all of these you will Succeed🙂

Home Workout Routines

Choose from some of the Home Workout Routines below to see which ones good for you

Hip Hop Abs, INSANITY, Tai Cheng, 10 Minute Trainer, P90X

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