All Entries For exercise
This walking routine incorporates Tabata bursts, which are short intervals of heart-pumping resistance moves that help you burn more calories. If you simply strolled for 30 minutes at a brisk pace, you'd burn about 170 calories, but with this easy plan you'll torch 245. That's an extra 75 calories—gone! Read More ›
It sounds like you're referring to a "calories in vs. calories out" type of equation. First you need to understand that one pound of fat is made up of roughly 3,500 extra calories. So in order to lose one pound of fat, you need to create a caloric deficit of 3,500 calories. Read More ›
Up until seven years ago when I discovered my passion for running, I, like many of you, found myself doing all that I could to meet my calories burn goal by the end of the week. When I first began my journey to healthy living, getting on the elliptical for just 10 minutes at a time was a challenge. But over time I no longer had the motivation to get on it each morning to log-in my 60 minutes of activity. The elliptical was no longer a challenge for me. I began to despise my workouts even though I knew of the benefits. I needed something new to change up my exercise routine.
Having vowed I would never give up my quest for healthy living, I joined a gym not too far from my home. In the beginning it was so much fun. I was exposed to so many new and exciting things; everything from new cardio equipment, to weight machines, free weights, even spinning, yoga and Pilates classes. I was like a kid in a candy store. Every day allowed me the opportunity to try something new. But even with all the exposure to new things, I soon found my motivation waning after a few short months. I started viewing exercise as a punishment.
This is when I decided to give running a try. I love being outside and I love a good challenge. I love competing against myself. Running fits all the criteria that best suits my personality which is why I believe I am still running after all these years. Read More ›
It's no secret that there are many people who don't like to exercise for one reason or another, but at the same time, there are many others that really enjoy it. Why is there such a love it or hate it attitude towards exercise? There are numerous answers to that question and some might say that they had a really bad past experience, they find it boring and haven't found something that is enjoyable, or they may not see the instant gratification (weight loss) that they are looking for when it comes to exercise. As many of you know, what motivates one person to do something may not work for the next person.
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Want to know what's really zapping your zip? Don't blame your bed—or the lack of time you spend sleeping in it. The real problem may be sitting on your plate. Find out the surprising reasons behind your energy crisis and take steps to fill your tank.
Energy Buster: Sugar Substitutes
Since you can't digest them, low-calorie sugar alcohols—including mannitol, sorbitol and xylitol—can cause stomach distress like bloating and gas, which are major energy drainers. Read More ›
Do you ever feel like you don't have enough time to get a good workout in during the day? No need to fret because you can still get an effective cardio workout in just 10 minutes. I gave up the all-or-nothing thinking years ago and have done my best to commit to at least 10 minutes of exercise each day. It all really DOES add up! Even if you did just 10 minutes of exercise a day, that is 70 minutes of exercise for the week, which is better than not doing anything at all and you can still see the benefits from doing that.
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You don't have to splurge on a gym membership to get ready for swimsuit season. Three simple moves can flatten your tummy while toning the muscles that support your back makes it easier to sit up straight. Click through for three good-for-you workouts (demonstrated by health editor Abby Cuffey), and do them daily for best results.
1. Wall Push-Ups
Stand about 3 feet away from a wall and lean forward, placing your hands shoulder-width apart against the wall. Bend your elbows and bring your chest toward the wall (your heels may come off the floor), then push away until your arms are straight again. Repeat 10 times. Read More ›
1. Get centered. A two- to three-minute mini-mindfulness meditation -- simply focusing on your breathing as you inhale and exhale, keeping thoughts to a minimum -- can release body tension, stop stress in its tracks and make you more alert, says stress expert Kathleen Hall.
2. Make a change. Experiencing new things gives us a little adrenaline rush, even if it's something as minor as wearing a new lip color, driving a different route to work or hitting a lunch place you've never tried before, says Hall.
3. Have a balanced snack. Going more than a few hours between meals can make blood sugar and mood crash, says Los Angeles dietitian Ashley Koff, R.D., coauthor of Mom Energy. You should always plan a carb, good fat and protein pick-me-up for you and your kids -- apples with almond butter, hummus with veggies, a handful of a good high-fiber cereal mixed with nuts -- between lunch and dinner.
More from Family Circle:
Join our Rise and Shine challenge this April! Read More ›
Do you remember elementary school recess? Can you conjure up vivid images of your play time?
I think I jump-roped around the globe over the course of my elementary school recess hours. The traditional, two-people-hold-one-jump rope game was my forte. I can even hear the song in my head: "Strawberry shortcake, cream on top, tell me the name of your sweetheart..." The group then sang out a letter of the alphabet with each jump. Hopefully, if the boy you "liked" started with an S or T or W, you would be able to jump long enough to land on the right letter.
As children, we looked forward to running free during that period of time during the day. No hall pass. No permissions needed. Little teacher interference. Fresh air. Pure and simple play. That was the 1970s and 1980s for me. Over the course of the past two decades, however, fewer children have been able to experience the freedoms of recess.
Perhaps the biggest contributor to the decrease in recess for children has been increased academic expectations. In a nutshell, in came academic standards and out went recess. It made sense to many: If there are higher demands academically and more accountability of schools, teachers, and children, then recess (the perceived "perk") must go.
The problem: Children need recess! Read More ›
Keep your batteries charged well into the evening
Recharge the Right Way
If you feel a yawn coming on not long after lunch, you’ve fallen for the P.M. slump. Stay awake the healthy way with natural energy boosters. From simple tricks to smart snacks, getting back on track is surprisingly simple. Click through for the perfect pick-me-ups. Read More ›
Editor's Note: Coach Nicole partnered up with Family Circle magazine to create a walking plan to help you shed major pounds in a month.
Walking is a triple threat. It not only gets you where you're going, but also serves as a form of relaxation and, of course, as a route to weight loss. How do you make sure those extra steps lead to a smaller jeans size? Follow one of our three expert-designed programs to help you shed up to 10 pounds in one month. Just don't expect a leisurely stroll to success.
If you really want results, you've got to push the pace. Aim for roughly 4 to 4.5 mph and a Rate of Perceived Exertion (RPE) of 5. (RPE is a self-measurement of how hard you feel you're working out, with 0 being no effort and 10 being heart-pounding, sweat-dripping super hard.) You'll also need to eat smart, but that won't be difficult thanks to our menu planner. Ready to become a slimmed-down sensation in 28 days? Let's get started with Coach Nicole's walking training plans from Family Circle.
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When recovering from a sprain, the first goal is to slowly regain a full range of movement. The first 24 hours are important for icing, rest and elevation to reduce the amount of inflammation. It's important to start rehabilitation exercises as soon as possible, depending on the severity of the sprain.
If you can’t do weight bearing exercises, try this: Rotate your ankle and point your toes in different directions, spelling the alphabet with your toes to improve range of motion. You can also use a towel or resistance band to provide a little resistance at the ankle to help build up strength again.
Once you feel comfortable with weight bearing exercises, try this one: Stand against a wall (with your side to the wall) with your sprained foot supported on one side by the wall. Put all weight on that one foot. Start with 5-10 seconds and work your way up to longer times. If you are able to walk on it, take out the hills and inclines if you can, until you don't feel any pain. Taking shorter walks--if you don't feel pain when walking-- is also a good idea.
Additionally, you could try a seated workout that will get your heart pumping without putting weight on your ankle at all. Be patient and listen to your body; you don't want to push yourself too hard and risk further injury.
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You do the rowing machine at the gym and walk outdoors when weather permits. So why does your back hurt and why don't your skinny jeans still fit? Poor form can up injury risks and common calorie-burning misconceptions can sabotage weight-loss results. Here, top experts share the biggest exercise mistakes women make and safer ways to get the most out of your favorite workouts. Read More ›
The information on cardio machines can be deceiving. The "fat burning zone" is a myth that is based on a fact, but taken out of context.
It's true that higher intensity exercise uses more glucose and glycogen (the form of energy your body gets from foods) in proportion to fat, but remember that "high intensity" in this context means exercise that you can only maintain for a couple of minutes before becoming exhausted (i.e. anaerobic exercise). It’s also true that low intensity exercise uses more fat as fuel; moderate intensity exercise that you can maintain for 20 minutes or more is aerobic exercise, and will burn both fat and glucose.
You're better off exercising in the aerobic zone as much as you can because exercising at higher intensities burns more total calories. The "fat burning zone" business is very misleading. You will burn a larger percentage of fat in relation to glucose when you are working at a lower intensity, but you will also burn fewer total calories and less total fat.
Bottom line: The relative percentage of fat burned has nothing to do with weight loss—it's the total amount calories burned that counts. So just ignore the machine and continue to exercise aerobically. As a bonus, aerobic exercise also strengthens your heart and cardiovascular system, lowers blood pressure, and improves cholesterol levels.
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When I find my mood is going downhill, I usually take an exercise break to try and lift it back up. The mood boost that we get is just one of the many benefits we experience from exercising. Not only do I know that I burned some calories, improved my overall health, but I feel a lot better in general and come back with a much more positive outlook on things for quite some time afterward.