Funny Fitness eCard - rehydrate with margaritas

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Funny Fitness Card - Thigh Clapping

Fitness Tip: Increase the number of meals you eat

- On average, you should be eating some form of protein and vegetable combination that is low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you a big advantage over those who only eat the normal 3 meals (or less) each day. As long as you don''t change your total daily calorie intake, you will burn more fat, increase your metabolism, and have more energy and focus throughout your day.

3 Ways to Turn Fat into Muscle

Inside your body, at this very moment, there's a war going on: a battle between the cells that make up muscle and those that make up fat. You know which side you're rooting for. But here's the problem: In this war, fat will always have an unfair advantage. The New Rules of Lifting will help muscle win this battle. In fact, this book will help speed your fat loss while revving your metabolism, balancing your hormones, and quashing your appetite. To get you started, here are three secrets on how to win the battle of the bulge: Include Protein with Every Meal and Every Snack Muscle doesn't come simply from lifting weights or hauling groceries up the stairs. Eating protein triggers muscle growth. In fact, every time you eat at least 10 to 15 grams of protein, you trigger a burst of protein synthesis. Never Skip Breakfast When you wake up in the morning, your body is fuel-deprived. It's been 7 to 9 hours (or more) since you last ate. Your insulin levels have dropped, your protein stores are empty, and your muscles are desperate for nutrition. Your body needs food to restore its balance. Eat Before and After Your Workout In one study, subjects who ate a protein- and carbohydrate-rich snack right before and right after their workouts fueled their muscles twice as effectively as those who waited at least 5 hours to eat.

Fitness for Brides

The countdown begins as soon as you decide on the date of the wedding and start planning. The ceremony is 365 days away so you think to yourself, 'I have plenty of time to lose this weight'. It's true! You do have plenty of time. But, if you don't begin planning right away, you will find that each day that passes, it will be harder and harder to reach your goal. Think about it, you want to lose 20 lbs. in 365 days. Don't tell yourself it's easy and that you can do in the last eight weeks before the wedding. Your procrastination might have led you to even gain a few more pounds by that point with all of the stress of the planning you've been doing. Therefore, my first point is PLANNING. Set a realistic goal such as losing one pound of body fat every 1-2 weeks. This is very realistic. You can achieve this by creating a caloric deficit each day. You can do this by decreasing the number of calories taken in and by increasing the number of calories burned. If you eat 400 calories less and burn 300 calories more per day, you have just createda 700 calorie per day deficit. Over a 7 day period, that is 3500 calories which is equal to one pound of body fat. A 700 calorie per day deficit is not hard to achieve. Just have some Splenda and skim milk in your latte and that's probably good for 250 calories right there. 30 minutes at a moderate pace on the Elliptical Crosstrainer is good for another 300+ calories. My second point that will ensure your success is CREATING A LOG of your nutrition and exercise. This will create accountability and keep you on track. Whether you are working out with a Personal Trainer, or are taking on the fat-loss game alone, the journal is important. Not only does the journal open up your eyes to the quantities and food choices that you are making, it also makes you accountable to yourself or the Personal trainer that is helping you reach your fitness goals. You don't have to carry the journal under your arm all day long. What I recommend to all of my clients is to leave it on your nightstand next to your bed and spend 10 minutes recapping everything you ate that day. Once you're finished, take a look at the day and think to yourself how you'd like to do it differently the next day. Or, what could you change to improve your comsumption the next day. This is also a good time to plan where you're going to be and what food will be available where you are. That will help you make smart choices that day and not get caught up starving at the McDonald's drive-thru. Also, doing this at night before falling asleep, will actually help you relax as it will distract your mind from all other things that went on during the day. Additionally, it will put your subconscious mind to work throughout the night on how to improve your food intake the next day. Remember, start early and stick to your plan because you know thoselast couple of weeks prior to the wedding will be full of stress and last minute headaches that will demand your attention. If you're almost at your fitness goal by that point, you'll really wantto finish losing that last pound or two instead of just giving into the stress eating and anxiety.

Suck it up

It's so easy to stop because you're tired! Remember this ....Suck it up and someday you won't have to suck it in.

Wet your whistle!

Water is an oomph-inducing essential. "Because the human body is made up of 60 to 75 percent water, when you're dehydrated you also become fatigued," says Jim Karas. How much H2O do you need? Many experts recommend 64 ounces daily. Both Karas and Kimball suggest drinking half your body weight in ounces, because water intake should be relative to your body mass (e.g., a 140-pound woman requires 70 ounces of water daily).