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Liz's Weekly Health Tips |
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But I don’t want to bulk up. A common misconception of women is that they will “bulk up” if they do anything but cardio. The truth is that increased muscle mass makes you leaner (muscles burns fat) and while you will see muscle definition, you won’t get any larger because you have burned off the layer of adipose tissue surrounding the muscle. In the Hilliard Studio Method, we stretch right after burning out the muscle, which helps to elongate the muscle and produces more of a ballet dancer look than a body builder one. 11/21/09 How do we deal with this overabundance of irresistible food? Think realistically and use the simple tools of moderation and prioritization. We aren’t going to make it the entire season without sampling our favorite decadence… as a matter of fact denying ourselves could lead to binging down the road. Pick your favorite offerings and enjoy them. Skip the stuff you are only consuming because it is in front of you and remember, you can’t get fat in one day (one week, yes, but not one day.) The following two websites help estimate your Thanksgiving calorie intake. Yes, they are a little scary (my walk-o-meter came to 20 miles to burn off Thanksgiving dinner, um, probably not going to happen) but they give you a good perspective on just what you’re putting into your body. http://arrow.critter.net/thanksgiving.php
http://walking.about.com/library/cal/ The Good News? Muscle Burns Fat! That’s right, all of that lean muscle you’re creating for yourself in class will help you maintain, not gain! Keeping up some simple Hilliard Studio Method moves over the break and going on walks, maybe even with family members, will keep you feeling and looking fit. Exercises you can do at home: Plank- hands under shoulders, abs in, no arch of the spine (flat back). Hold as long as you can. Add leg lifts or side planks if you’re feeling spicy. Pushups- on the knees or straight legs. Be sure to have hands slightly wider than shoulders and angle fingers in. Maintain your tight ab position. Reverse Pushups- for the triceps, dig heels into ground, lift hips and bend/extend elbows. Try for 40! Pliés- any way you like. Out wide in a 2nd position as we begin each class or find a wall and work on your V position (heels together, toes apart.) Feel the thighs heat up and work until you shake. Wall Sits- make it a competition with your family members, who can hold the wall sit longest? Add more by lifting one leg and holding. Tabletop Glute Work- on all fours, pull abs in and lift one leg parallel to ground. Pulsing up and down and moving full range. Bend knee to get into hamstrings. Have fun with it; make up your own variations! Ab Roll Downs and Curl- Bend knees, feet on floor and roll down on a slow count of 10 to the floor. Concentrate on each vertebra touching the mat separately. Do this a few times and then stop and hold when your lower back is on the mat and your shoulders are off. This is your curl position. You can hold onto your legs, pull the abs in, tuck the hips under you, bend your elbows and relax through the traps. Add curls up, legs out to 45 degrees, whatever you want, just be sure the back side of your waist is on the floor, your shoulders are off and your abs are pulling down like crazy. Ab Stretch/Back Strengthener- lie prone, stretch into a sphinx or cobra. Back down to the mat, lift everything but your gaze up and take a swim. Walk! A walk with the family is a great time to catch up and get the blood flowing. Pull your abs in while you walk and go for a pace where it’s a challenge to carry on a conversation. Most importantly don’t sweat it! The Holidays are a time for fun and breaking away from your usual routine to enjoy friends and family – Happy Thanksgiving! |
Finding a way to eat healthy carbs we need while keeping our J Brand Jean size in check is essential. “Good carbohydrates” are natural and unprocessed, provide fiber and give us energy. Good, sometimes called slow or complex carbohydrates, are found in fruits, vegetables, beans and legumes, as well as whole gains such as wheat, rice and corn. “Bad carbs” (the ones that make you fat), also called fast or simple carbohydrates, act as poison to the body, over-spiking blood sugar levels, leaving you feeling lethargic and craving more to eat. These weight-gain causing carbs are found in processed foods (anything in cellophane or out of a vending machine), baked goods and bleached pasta and rice. If our goal is to stay lean while not compromising our health then it’s time to take another look at carbs and combine them with good lean protein and healthy fats for a balanced diet – and most importantly a balanced life.
Holiday Treat – Ezekiel Bread Pudding
Ingredients:
Directions:
11/01/09 In a recent study when Vitamin D was combined with Calcium female dieters lost their craving for fatty foods and lost more weight than those that didn’t take a Calcium and vitamin D supplement. OK, can we all say “super star combo”. Researchers think that when your body is low in calcium, you start to crave foods rich in the mineral. Unfortunately many of the foods high in calcium are also loaded with fat and calories. Think ice cream and cheese. The combination of the Calcium and Vitamin D helps the body absorb more of the mineral. So……
Vitamin D + Calcium = slim and happy. Foods rich in Calcium:
Foods rich in Vitamin D:
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*The nutritional information contained herein is based upon information Hilliard Studio Method reasonably believes to be accurate. We are not responsible for any adverse effects related to following this information.
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