Walking Works

Read this amazing story about how this woman lost half her body size by walking. And, whether you are looking to lose weight, to tone, or to just stay healthy join us for Walking Club or start your own!

Read Taneisha's story at: http://fitbie.msn.com/lose-weight/lose-weight-lower-blood-pressure

Push-Ups

Push-Ups are a great exercise that anyone can do, just about anywhere. I wouldn't recommend you doing them at the grocery store but you can do them at home and at work.
Push-Ups are fantastic because anyone at any fitness level can accomplish a version of the push-up and reap the physical and muscular benefits.

Essentially there are three levels of Push-Ups:
                                     Beginner (knees and feet are on the floor),
                                     Intermediate (knees are on the floor but legs are crossed and raised), 
                                    Advanced (knees are off the floor).
So, there's no excuses. They are also great because you can do them off of the counter while you wait for your lunch to heat up or off your desk on your way to a meeting, during commercials of your favorite shows or while waiting for the dryer. 

Here are some benefits of Push-Ups:
          * They work several body parts: fingers, hands, biceps, triceps, shoulders, forearms, upper and lower back, abdominal, and eventually quads, hamstrings and calves.
          * They build endurance. The more you do them and the better you get, your endurance level rises and endurance is great for many life events, not just exercise.
          * They contribute to muscle growth. More muscle burns more fat. Enough said.
          * They will give you amazing arms. As a woman, who has ever waved, you know why that's important, and what man doesn't want sculpted biceps?
          * Muscle mass helps prevent injuries. Again, this applies in and out of the gym.
          * They are FREE!! You don't need any special equipment or a gym membership. FREE and beneficial! It's time to include push-ups into your workouts and if you don't do workouts, its time to start.

The Wonders of Water

 

Drink More Water to Lose Weight

Why Drinking Water Helps You Lose Weight

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Updated Jan 9 2013 - 11:38am · Posted Jan 7 2013 - 12:29am by Leta Shy · 1 comment

Weight Loss · Healthy Living Tips · Get Fit For 2013

You know that drinking enough water every day helps boost the immune system and helps to keep you looking young, but did you know it can also help in your quest to lose weight? That's because many people confuse dehydration with hunger, causing them to eat more when all their body is craving is a tall glass of water. Drinking enough H2O is an easy way to help your belly feel satisfied without overeating.

Drinking water helps your waistline in other ways, too. A recent study showed that dehydrated people did fewer reps and felt tired faster when they were exercising, which can mean hundreds of fewer calories burned. Also, making a habit of drinking water with lemon throughout the day helps many people feel less bloated — hello, flat abs!
Want to use water to your weight-loss advantage? The next time you feel like snacking, have a glass of water first to see how hungry you feel afterward. And when you sit down at a restaurant, make sure you drink a glass of water before ordering those deep-fried appetizers. You can also keep a big pitcher of lemon, mint, cucumber, and ginger water in your fridge to help you detox and debloat all day long.

Eating healthier at Work

Eat More Fruits and Vegetables. Eat Less Food High In Fat and Sugar

• Bring your lunch to work instead of eating out- it will be healthier and you'll save money.
• Put extra lettuce, tomato and other veggies on sandwiches. If you're eating out, ask for those extra veggies
• Pack a zip lock bag of cut up fruits or vegetables such as carrot, celery or cucumber sticks, or snack on raisins or other dried fruit instead of candy or potato chips.
• If your worksite has a vending machine, chose healthy options such as non-fat yogurt; milk and cereal, string cheese sticks, fruit and vegetables or baked veggie chips or 100 calorie snack packs, instead of potato chips.
• If you worksite has a cafeteria, check the menu board or the menu for healthy options such as grilled lean meats, rice and beans, vegetable soups, non-fat milk, fruit and or vegetables, vegetable salads with low or non-fat dressings.
• When you do eat out, limit how often you eat fast food, or try healthier options such as salads with grilled fish, chicken, tofu, grilled kabobs or tabouli and hummus in a pita pocket Try asking for substitutes of a salad or carrot sticks instead of french fries.
• Eat a piece of fruit instead of a sugary dessert. Try berries, peaches, melons and oranges.
• Bring fresh fruit and vegetable dishes to office parties and potlucks.
• Swap healthy recipes with your coworkers.

Taken from the Mass in Motion website. Find more at MassinMotion.gov

8 Healthy Ways To Boost Energy

Taken from CNN Health Column

Editor's note: Tiffany Barrett is a registered dietician at Emory University's Winship Cancer Institute.

(CNN) -- As our energy levels decrease because of our overstressed lifestyles, many people look for a quick fix to combat fatigue.

Energy drinks mask the symptoms of fatigue and dehydrate the body. The majority of energy drinks contain excess sugar, high levels of caffeine and other stimulants.

Recently, the 5-hour Energy shot and Monster Energy drink have come under fire.

The Food and Drug Administration said this month that 13 deaths have been reported after consumption of 5-hour Energy. Last month, the parents of a 14-year-old girl filed suit, alleging that she died after drinking two Monster Energy drinks in a 24-hour period. Anais Fournier's underlying heart condition was complicated by caffeine toxicity, according to the death certificate.

FDA checks reports on energy shot

Relying on caffeine and energy drinks makes us feel worse in the long run by causing our system to crash.

Continued fatigue decreases the immune system, making us more susceptible to depression and illness.

So what to do? Exercise, sleep and reducing stress are important in fighting fatigue. But our eating habits also directly affect energy levels. And nutrition can affect energy levels throughout the day.

Here are some tips on healthy ways to boost your energy:

Drink water

The body needs water -- multiple glasses a day.

Being hydrated is an easy and inexpensive way to increase energy levels. You don't need vitamin water or sports drinks; they only add extra unneeded calories. Keep a fresh water source with you at all times and drink throughout the day. Add lemons, limes or oranges for taste variety.

Eat breakfast

This is the meal that sets the stage for the entire day. Studies show that breakfast helps keep you alert, starts your metabolism for the day and keeps you satisfied until lunch.

But a healthy breakfast is the key. Good options include whole-grain cereals, breads, fruit and lean protein instead of doughnuts, pastries and white breads. A hard-boiled egg sliced into a whole wheat pita, oatmeal with fruit, and whole-grain toast with natural peanut butter are all healthy choices.

Don't forget protein

Not consuming enough protein during the day can be a primary reason for fatigue. Protein-based foods provide the body with fuel to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source. You can find protein in poultry, fish, lean red meat, nuts, milk, yogurt, eggs, yogurt, cheese and tofu.

Keep your carbs smart

Carbohydrates are the body's preferred source of fuel. Pick whole grains like cereal, brown rice and whole wheat bread, and avoid sweets, which cause energy to plummet. Many processed carbohydrates contain little to no fiber. Always read the nutrition label.

Snacks are important

If you let yourself get too hungry between meals, your blood sugar falls, and you get lethargic. Keep your blood sugar and energy level steady during the day by consuming snacks. Choosing the right snacks prevent peaks and valleys in energy.

Combine complex carbs with a protein and/or fat for lasting energy. The protein and fat slow the breakdown of sugar into the blood, preventing fatigue. Snacks also can prevent overeating at mealtimes. A few examples of smart snack choices are yogurt with fruit, mixed nuts, veggies with hummus, pears with almond butter, whey protein shake or blueberries with a cheese stick. Plan ahead!

Omega-3 fatty acids

Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Try to focus on omega-3 fats from food rather than supplements. Excellent sources include salmon, tuna, walnuts, flax seeds, leafy greens and hemp seeds.

Magnesium

Almonds, walnuts and Brazil nuts are rich in magnesium, a mineral important in converting carbohydrates into energy. Other good sources of magnesium include whole grains and dark green vegetables.

Don't skimp on calories

Skimping on calories decreases your metabolism and causes you to feel lethargic. Keep your energy levels high and increase metabolism by meeting your caloric needs each day. Whole foods are preferred over supplements to obtain protein, fiber, vitamins and minerals instead of one or two single nutrients. Consume a variety of foods for overall health but also to keep your energy levels high

High Knees

For simlified and/or advanced versions of this amazingly beneficial exercise check out the link below:

http://www.livestrong.com/article/195318-high-knee-exercises/

Thanksgiving Tips

Thanksgiving Tips:

*Use smaller plates so you can more easily control your portion sizes.
*Drink lots of water before and during your meals. It helps fill you up so you eat less.
*Have a tall glass of skim or 1% milk with your dessert. It will fill you up faster and may prevent you from going back for that second slice.
*Take the time to sit down and slowly enjoy your dessert. If you take the time to enjoy each taste then you are less likely to need that second piece because the first one was eaten so fast that you don't remember what it taste like.
*Make a commitment with a friend or family member that every time you hear a code word you will do an exercise. For example: FOOTBALL MEANS 10 JUMPING JACKS. Its fun, makes you feel better about eating that extra scoop of stuffing and having a buddy keeps you accountable.
*Hold a contest to see who gets the last piece of ___________. For example: most amount of push ups in one minute, or who can do 20 push ups faster.
*Put on music and let the children do what comes naturally, dance. Join them.
*Enjoy the company of your family and friends. Life is not life without relationships, love, and laughter.  

ZUMBA

GREAT WAY TO BURN OFF THOSE EXTRA THANKSGIVING CALORIES

Join Us for ZUMBA

ONLY $3 (18+)

This Saturday, November 24, 2012 at 10:30a

The Hope Center, River St., Fitchburg, MA

Naturally Fighting the Common Cold

1. Get plenty of sleep. A fatgued body is more susceptable to sickness.

2. Wash your hands with soap and warm water regularly.

3. Use antibacterial lotion or gel when necessary.

4. Eating spicy foods act as a natural decongestant.

5. Drinks lots of water.

6. Tea with honey helps sooth the throat.

7. Keep your home warm and dry. Use a vaporizer or crack a window if it becomes too dry.

8. Limit sugary and junk food. If you give your body the proper fuel (fruits, vegetables, lean proteins, whole wheats) it needs, your immune system is stronger and better at fighting off viruses.

9. Regular exercise has so many physical benefits including keeping your immune system strong, which helps you fight off and prevent contact of colds and other sicknesses. Heavy breathing helps flush the lungs of bacteia and sweating helps the body remove toxins and waste. 

10. Relax. Stress plays a major role in your body's susceptibility to sickness. Take your 10 minutes, breath, meditate, do yoga, read a book, dance or just go for a slow stroll.