Health and Fitness Tips of the Day!

July 7th, 2011

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Jessica Dileo-Karp


August 31, 2011

Health Tip: Keep Track!

To help motivate yourself, keep track of your body measurements and your training 70-448 pdfroutines. Make sure to keep note of the weight, rep, and set increases, as you should be making progress during your program. Always make sure that you are constantly reevaluating your fitness program every 4 weeks, changing up the exercises. This is critical in wanting to transform your body!

August 30, 2011

Fitness Tip: Be Patient!

When trying to get in shape, it seems like you are working hard and getting nowhere. Things are really happening although you may not see results yet. Be patient as it may take 6-8 weeks for your body to adapt to the physiological changes it is experiencing on the inside to then see the results on the outside. I find this to be the #1 reasons why 70-451 people fail. Stay consistent with exercise and healthy eating and I guarantee the change will come.

August 29, 2011

Fitness Tip: Time Matters!

Take your time in your next fitness resistance training session. Each rep you perform as you lift and lower your weights should last at least 4 seconds. In fact, the next time you have a training session challenge yourself by going as slow as you can go. See how much you can focus on really keeping your muscles contracted, and I guarantee you will feel the difference!

August 25, 2011

Daily Tip: Love Leftovers!

Use leftovers as the next day’s lunch or snack by changing it up a little to add variety. As an example, use leftover baked chicken and make a chicken salad with cut up fruit, veggies, avocado or chopped nuts, put over lettuce or in it’s own and you have a quick meal or snack!

August 24, 2011

Fitness Tip: Eat More Food

How many times have you starved yourself into losing weight then gaining it all plus more back? Most people make a huge mistake and cut so many calories out of their meal plans that they put their bodies into what we call protection or starvation mode. Your body is defending against you starving it and will actually store fat and burn muscle. This is one of the biggest nutrition mistakes you can make. Remember to eat 5-6 small meals daily and eat every 2-3 hours

August 23, 2011

Fitness Tip: Exercise of Choice

Many people are looking for the best overall exercises. If I was to select the best single exercise if you could only pick one, then it would be the Leg Squat. Squats are an excellent lower body, multi-joint exercise that hit the largest muscles in your body which includes glutes, hamstrings, quads, and calves. Working your largest muscle groups helps you begin the body composition transformation that reduces fat % and builds toned muscles

August 22, 2011

Health Tip: Whole Grain Goodness

100% Stone Ground Whole Wheat products are the way to go when it comes to eating high quality wheat derived carbs. They are loaded with more fiber, reducing you risk for heart disease, cancer, and other health related diseases. Focus on Oats, Barley, Bulgur, Quinoa, Brown Rice, Millet, Buckwheat, and Ground Flaxseed. Remember if it just says “whole wheat” it doesn’t necessarily mean it is not processed and the same as 100% Stone Ground Whole Wheat.

August 19, 2011

Health Tip: Liquid Beverage – Adding Green Decaf Tea to your diet has been shown to provide several health benefits that include metabolizing fat, supporting digestion, and also adding a good source of antioxidants. Green Tea can be sweetened with Stevia as an alternative in keeping with a NO Calorie beverage choice for your meal plan.

August 18, 2011

Health Tip: Flush It Out

Water does the body good when it comes to good health. Water helps flush out toxins and other unwanted things lingering in your body. Water also replenishes fluids that help lubricate the internal body, while keeping you hydrated, lowering your desire to eat, and also helps keep your skin looking smooth and young. I know it’s hard to drink lots of water, but find bottled water you enjoy the taste of or filter your tap water and keep it chilled in the refrigerator. Try adding a few slices of lemon to the bottle, shake it up and drink that all day. You should be drinking at least half your body weight in ounces of water to keep your body hydrated and working properly.

August 17, 2011

Health Tip:Body Fat and Weight

Get off the stop worrying about your weight! Most people measure their success or failure based on if they have gained or lost weight. This is by far the worst way to measure. Body fat composition should be all that you stay focused on in your measurements. Investing in a good set of calipers to measure body fat percentage is one of the most effective and quickest ways to get a true health measurement of your long term fitness goals.

August 16, 2011

Fitness Tip: Stop Stressin’!

Study after study has stress that stress can lead to high blood pressure, tension headaches, upset stomachs, stored fat and weight gain! Exercise is probably the most effective defense against stress in your life. You are in the middle of a high intensity interval sprint/jog workout. Are you thinking about being stressed? NO! You are just trying to survive this training session. So keep your stress in check with good quality well balanced fitness training!

August 15, 2011

Health Tip: Sleep!

Not enough sleep can dramatically affect your health. While you sleep your body is recovering and resting from all the things you have done during your day. Your serotonin levels are brought back in line, your muscles relax, and your mind is allowed to clear itself to prepare for the next day. If you are not getting enough rest you will begin to notice it physically, as it will be hard for you to progress in your workouts and see results due to hormonal imbalances.

August 14, 2011

Fitness Tip: Supplements!

There are billions of dollars spent each year on dietary supplements. The most important thing you need to know is what you’re taking really benefiting your overall fitness or health goals?? READ the labels and look for CLEAN products that still support a healthy meal plan. Multivitamins are an excellent choice to fill in your nutrient holes from your eating plan and protein powders can help the progress of your workouts.

August 13, 2011 

Health Tip: FLAVOR!!
Eating food that has no flavor makes it very easy to fall off your healthy meal plan. Food doesn’t have to be bad for you to taste good, so spice it up. Here are some great flavoring alternatives try:
a. Mustard
b. Salsa, hot sauce
c. Vinegar – Balsamic, Raspberry, Red wine, etc
…d. Teriyaki or Low Sodium Soy Sauce
e. Herbs – Basil, Dill, Rosemary, etc.
g. Spices – Cinnamon, Curry Powder, etc.
h. Citrus Juices – Lemon, Lime, Orange both juice and Zest
i. Low/No Salt SeasoningsSee More

August 10, 2011

Health Tip:Sugar, Sugar, Sugar

Often people think that by drinking fruit juices or eating fruit snacks, they are eating quality fruit servings while eating a low sugar diet. The facts are that almost all fruit juices have more sugar than a soda!! Reduction of sugar is important for good quality health and weight management. Always check out the sugar content of anything you put in your mouth; even if you think it might be healthy for you. Stick with whole fruits instead of juices as most of the health benefits are stripped away when juice is made, such as fiber.

August 9, 2011

Health Tip: Go Nuts!

If you are like most people, you probably love nuts. Recent medical research suggests that Almonds, especially raw and skin on in their most natural state, not only make a nutritious snack, but can also help support a healthy heart by reducing the risk of heart attacks by up to 50%. Just remember though that all nuts are very nutrient dense in calories, so a handful at a time PLEASE!
Check out this blog on Top 5 Most Healthy Nuts For Snacking!

August 8, 2011

Fitness Tip: Flax Seed Fitness

A great way to maintain a healthy cardiovascular system is by adding flaxseed to your healthy meal plan. Flaxseed contains what is called alpha-linolenic acid which is a fatty acid essential in controlling blood pressure. They have a benefit of helping with digestion; just make sure the flaxseed is crushed for easier consumption and absorption.

August 5, 2011

Health Tip: Attitude is Really Everything

When it comes to living healthy, a negative attitude can sabotage the best laid plans for your fitness and health goals. Living well is a direct correlation with a positive attitude. Keep smiling and try to surround yourself with positive people and influences, while you look for the good in daily business and personal activities.
August 4, 2011

Fitness Tip: Got Thirst?

You can lose up to 3 percent of your body weight before you feel thirsty says an Associated Press report. As a result, some people go through the summer in a continuous state of dehydration. They believe they’ve lost weight, when in reality, their fluid levels are low. Thirst is a poor guide to how much water you need. Drink only when you’re thirsty and you may “under drink” by 30 percent. Try to drink half your body weight in water, a little more if you live in a hot and humid environment!

August 3, 2011

Health Tip:Don’t be Fooled with Diets!

Most people are completely confused when the word diet or nutrition is used. Your body needs to have nutrients replaced, whether through foods being eaten or supplementation. Do you remember what you learned in elementary school about the four major food groups? As an adult, eating balanced healthy meals from these four food groups still applies. It is extremely important to remove the “junk food” from your meal plan, and stick with healthy balanced foods. If you do not like certain things such as fruits and vegetables, be sure to try it often and if you still have an issue, make sure that you are taking a supplement to get the nutrients you definitely need.

August 2, 2011

Fitness Tip: Don’t Give it All Back While Away -

That vacation you’ve been planning or the business trip you can’t get out of can sometimes have a negative effect on diet and your fitness routine. In fact, sometimes it takes several days or a week to get back into the normal routine and feel like your self again. Although you’re away from home and it’s more difficult to follow your normal routine, you still shouldn’t go all out and blow all the progress you’ve made. Try to get a little exercise everyday and limit the high fat and high calorie foods. Take a program wirrten out with you while away this way you HAVE A PLAN. If you train with a personal trainer, ask for a copy of your program or ask for some modifications on your program if you know equipment may be sparse. Trust me, you will feel so much better while your away if your still somewhat on track.
August 1, 2011

Fitness Tip: Cut Your Risk For Cancer!

Eating a healthy diet combined with staying physically active and maintaining a healthy weight can cut cancer risk by 30 to 40 percent, according to the American Institute for Cancer Research.


July 18, 2011

Fitness Tip:

Remember to BREATHE – Holding your breath while performing an exercise can cause a marked spike in blood pressure. Exhale on the contraction, inhale on the release. Keep breathing throughout the exercise.

July 16, 2011

Fitness Tip:

Use the heaviest weight possible – The little 2-3 lb. pink plastic weights in those Jane Fonda videos should be tossed in the trash along with those 1980′s leg warmer/headband sets. Invest in a set of solid, well-constructed dumbbells in a variety of sizes that you consider light, medium and heavy. Please remember that the body needs time to adjust to the exercise. Don’t start from the heaviest weight possible right away. Listen to your body and build it up carefully and responsibly. Once you know that you are ready, grab the heaviest weights you can manage during the exercise.

July 15, 2011

Fitness Tip:

Magic in a Bottle – Popping a pill to reach your health and fitness goals is not the answer! While dietary supplementation can help you achieve your goals, there is no substitution for hard work and dedication. Supplementation is designed to supplement your healthy eating and exercise habits. Without addressing all the areas of fitness, results are normally minimal with short-term effects.

July 14, 2011

Health Tip:

Eat Your Breakfast – I was bad at this many years ago, but I learned to fuel up early in the day. Eating a good solid breakfast to start your day helps supply you with the fuel you need to get started, especially if you are incorporating an early morning fitness program into your day. If not, you run the risk of burning through your muscle to supply your energy and not burning the fat!  Do not starve your body early, because you may also have the tendency to binge-eat later when your body gets into a craving mode. Feed your body early!

July 13, 2011

Fitness Tip:

Use variety – The body is very adaptive. Performing the same routine over and over is not only boring, but your body will get used to the routine and quit responding. Change your exercises, the order in which you do them, the number or sets and reps, or change the weights. In one workout you may use weights, another you may use resistance bands, and in another machines. Make every workout different in some way so your  body gets the challenge it needs to CHANGE!
July 12, 2011

Health an dFitness Tip:

Feed Your Muscles – After a workout, be sure to feed your muscles so they can recouperate and grow. Wait no more than a half hour before ingesting a protein shake as it is fast absorbing. You only have a brief window of opportunity to absorb the most out of your post shake. Make sure you make your shake yourself and avoid the pre-made shakes as they contain a LOT of garbage ingredients and things you just don’t need.

July 11, 2011

Health Tip:

Blend your foods – Blending your foods means making sure that if you are eating a food item that does contain carbohydrates, make sure that you incorporate a good low fat protein and some healthy fat along with it. For example, if you eat a low carb tortilla wrap where the first ingredient is whole wheat unrefined flour, and add lean chicken breast as part of your filling in the wrap along with some thinly shredded romaine lettuce, other veggies and perhaps a small slice of avocado. Now you have a more well balanced lunch opposed to a “turkey on wheat” sandwhich.

July 10th, 2011

Fitness Tip:

Use variety – The body is very adaptive. Performing the same routine over and over is not only boring, but your body will get used to the routine and quit responding. Change your exercises, the order in which you do them, the number or sets and reps, or change the weights. In one workout you may use weights, another you may use resistance bands, and in another machines. Make every workout different in some way.

July 8th, 2011

Fitness Tip:

Remember to BREATHE – Holding your breath while performing an exercise can cause a marked spike in blood pressure. Exhale on the contraction, inhale on the release. Keep breathing throughout the exercise.


July 7th, 2011

Health Tip:

Stay focused on eating green in every meal – Always incorporate a good high quality low glycemic index dark green vegetable with each meal. I suggest things like spinach or romaine lettuce in your lunch time salads. Try eating broccoli, asparagus, or steamed spinach as your vegetable at dinner time. All of these dark green vegetables supply your body with great vitamins and nutrients and are also great sources of fiber as well as naturally low on the glycemic index scale. Bottom line is they will keep your blood sugar levels from spiking after eating. So think dark green at meal time, and challenge yourself to keep it as part of each and every eating event.

2 Responses to “Health and Fitness Tips of the Day!”

  1. Love your fitness tips Jess!

  2. jessica says:

    Thanks Billy!!! Just something extra I wanted to add on to my posts! ;)

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