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Getting Fit in ‘09—Live Well, Be Well

FITNESS TOOLS

 

 

CLICK HERE for Body Mass Index (BMI) Calculator

 

CLICK HERE for Ideal Body Weight Calculator

 

CLICK HERE to determine Calories Burned by Exercise Activities

 

Visit www.shape.com for more work out tips and tools!

 

 
Text Box: Eight Spring Treats Under 80 Calories 2 Peeps Brand Marshmallow Bunnies (65 calories) 1 Strawberry Papaya Wedge (50 calories) 1 Spring Oreo cookie with yellow creme (54 calories) 1 Coconut Egg, Godiva Eggstra (64 calories) Cranberry Ginger Jazz (4oz diet ginger ale, 8oz diet Ocean Spray Cranberry Juice, 1 oz oj, 19 calories) 1 Lindt Milk Chocolate Mini Lamb (50 calories) 1 Teeny Tiny Twister Lollipop (64 calories) Dannon Light & Fit 0% Plus Blueberry yogurt w/ 2 TBS blueberries (71 calories) Text Box: A Supplement’s Guide What You Need to Stay Healthy Here’s the scoop on which vitamins, minerals and nutrients you really need to stay healthy. Vitamin B. It’s necessary for your body’s cells to produce energy. You can vitamin B from foods such as oatmeal, broccoli, yogurt, bananas, and lean red meats. Vitamin E. Limit your total daily intake from food and supplements to 400 IU. Iron Supplements. High doses of iron can hinder the absorption of other minerals so see your doctor if you think you may be iron deficient. The recommended daily amount for iron is 18mg. Try eating more iron-rich foods including dark, leafy, green vegetables and lean ground beef. Vitamin D. 400 IU are recommended daily. However, spending 5 minutes in the sun daily (even with sunscreen) can ensure you get enough. Dieters’ Vitamins. If you’re on a diet, talk to your doctor about whether or not you need to take a supplement. Beauty Supplements. Get the nutrients you need for healthy skin and hair from a diet high in fruits, vegetables and whoel grains. Certain deficiencies can cause brittle nails or pale skin, but you should consult your doctor before taking specific supplements to treat these conditions.

Visit www.self.com for other great workouts!

Visit Fitness Magazine  for other great fitness tips!
Text Box: The Great 1 Month Slim Down Combine these moves with a healthy diet and tighten from head to toe and drop 8 pounds!

Eat This for a Healthier Heart

 

 

Your risk for heart disease climbs as you age.  Quick Fix: go easy on the salt  and fill up on potassium rich foods such as bananas, apricots, lentils, spinach and sweet potatoes.

The workout Each move targets multiple muscles.

You'll need A set of 5- to 12-pound weights and a stability ball

Try it Do three sets of 12 to 15 reps of each exercise every other day. To shed inches, add cardio.

Hot Stepper

 

Stand facing a bench; place left foot on surface, knee bent. Keep left foot planted and extend arms as you step right foot up and over bench (as shown), landing on opposite side. Push off right foot to reverse to start. Do reps; switch legs; repeat.

 

Works butt, thighs, hamstrings

Reverse Squat

 

Start in a deep squat with thighs lower than parallel to ground, a weight in each hand at chest, elbows bent. Rise so thighs are parallel to ground as you straighten arms at chest level (as shown). Return to start. Do reps.

 

Works shoulders, lower abs, back, butt, thighs

Plank Up

 

Start in plank position on forearms, legs extended behind you, resting on toes; raise right leg a few inches off ground, toes out (as shown). Keeping leg lifted, straighten right arm, then left, coming into a raised push-up position. Reverse motion to return to plank. Repeat, alternating lead arms. Do reps, switching legs at halfway point.

 

Works shoulders, triceps, chest, abs, thighs.

 

Prime Climb

 

Stand on right leg with left knee bent, thigh parallel to ground, a weight in each hand. Raise right arm overhead, palm in; bend left elbow, holding weight near shoulder (as shown). Jump up, landing on left leg, right knee bent, thigh parallel to ground, as you reverse arm position. Jump back to right for one rep. Repeat, quickly alternating sides. Do reps.

 

Works shoulders, biceps, triceps, upper back, abs, butt, thighs

On Your Mark

 

Stand with feet staggered wider than hip-width apart, left foot in front of right. Bend knees and crouch until left thigh is parallel to ground, right heel lifted. Rest chest on left thigh and place fingertips on either side of left foot (as shown). Keeping fingertips on ground, straighten legs, lowering right heel. Return to crouch for one rep. Quickly do reps. Switch legs; repeat.

 

Works butt, thighs, hamstrings

Take A Bow

 

Stand with feet hip-width apart, a weight in each hand. Raise arms out to sides at shoulder level, elbows bent 90 degrees (like a goalpost), palms forward. Bend at hips until flat back is nearly parallel to ground (as shown), then extend arms forward and retract. Return to start; repeat. Do reps.

 

Works shoulders, lower back, abs, butt, hamstrings

Power Pike

 

Start in push-up position, feet resting on ball. Do a push-up. Then dig toes into ball, allowing it to roll forward as you raise butt toward sky (as shown). Lower butt and roll ball back to push-up position for one rep. Do reps.

 

Works shoulders, triceps, chest, abs, thighs

Flye Crunch

 

Lie faceup on a bench with legs together and extended at a 45-degree angle; hold a weight in each hand, arms out to sides, palms up (as shown). Contract abs as you lift shoulder blades off bench, bringing arms together above chest and lifting legs to a 90-degree angle. Return to start for one rep.

 

Works shoulders, chest, abs, thighs