Tips of The Week

Tips discussed on our weekly shows!

Get Dedicated!

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Now that we’ve reviewed the additional benefits of exercise, lets take a look on some tips on how to get dedicated!

How to get in the habit of exercising daily:
- Put your gym clothes right over your alarm clock or phone when you go to bed to remind you to not hit the snooze button!
- Track your exercises and log them at the same time after every exercise!
- Think about starting small and then start even smaller!
- Give yourself 3-4 weeks to make it stick, we often give up too early, our bodies need time to adjust to the new habit!
- Try to remember how good it makes you feel and push yourself!
- Make a weekly plan, put it on your calendar as non-negotiable time!

Here are excellent suggestions from Greatist - 23 Ways to Get More Out of Your Workout Routine

Hate that early alarm clock and dragging yourself out of bed because you think its better to exercise in the morning? Check out Mark’s Daily Apple’s research on What is the Best Time of Day to Exercise?

And just for fun, curious to find out what exercise does for the creative? Take a look at The Creative Brain on Exercise!

How To Resuscitate A Resolution

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These are tips on how to resuscitate your resolution! Use them all, use just some, use just one! Be proud of yourself come next December 31st! Good luck! You can do it!

Here is a simple resource with a few tips on How To Resuscitate Your New Years Resolutions from Yahoo! Shine.

Be the first of your friends to try one of Shape.com’s Top Ten Fitness Trends for 2014!  They are a great source of variety for your workouts! Sometimes we get stuck in a rut and get tired of what we do each day! If you find a way to keep it exciting and fresh it can help you stay in the zone!

Check out some of these Top Fitness Apps for 2014 from Men’s Fitness! Not just for men, for anyone!

1. Six Pack Abs
2. CycleNav
3. SportSetter
4. Johnson & Johnson Official 7-Minute Workout App
5. Strength Calc Natty Edition
6. Fitocracy Macros
7. MapMyFitness
8. Sleep Cycle Alarm Clock
9. Zombies, Run! 5K Trainer
10. Gym PocketGuide

Its important to have motivation in your life in order to keep focus.  One way Michelle loves doing this is by using her FitBit to track her steps for the day.  It is said that you should walk at least 10,000 steps per day! Her FitBit notifies her that she’s hit her 10K mark! It also tracks her calories burned, sleep and more!

Not only should you motivate yourself to get in your 10k steps but like ShrinkingJeans.net’s March Challenge, do 10k a Day, Plus!

Use these websites/apps to your advantage! 
Qinetic.com is a social media site dedicated to all health and fitness!
SportSetter is currently a website but will launch their app by the end of March. SportSetter is designed to introduce you to new fitness nearest you!
Pinterest is an awesome resource with healthy recipes, workouts and motivation! We have found some of our best recipes from Pinterest!

Research and find a resource that you know and trust to guide you! Example, KB Blog, FourC Fitness, friends/family that are into fitness! It’s much easier to stay on track with guidance!

Accountability

Do you need accountability to keep you on track? Check out these easy ways to incorporate it into your routine:

Love your Jeans/Bikini Body/7 Day Lean Challenges – Can be done anywhere in the country/world and at any level from beginner to advanced with a world of support from the KB Team and Community!

Track your meals with MyFitnessPal if you feel like you need to keep track or seek the advice of a nutritionist to help guide you.

Don’t go to extremes. Your body needs fuel to be able to smash your workouts. If you aren’t seeing progress, you may need to eat MORE! Conversely, too much exercise can put your body into stress mode, raising cortisol! Hold yourself accountable for your own health by looking at where you are and where you want to go and making realistic plans to get there!

Supplements
Supplements aren’t for everybody, but sometimes you need a little extra help achieving your goals. First and foremost, look at your diet, you should be able to get all you need there. Next, look at vitamins and water intake.

Consider your pre/post workout meals/supplements, add Whey protein.

Hard core, you can try an intra-workout catalyst like Xtend or add a CLA to your diet. With anything, do plenty of research and/or consult your Doctor before hand! Message us with questions about what we take!

Energy
If its energy that is your issue, we stand by and are brand ambassadors for ENERGYbits. ENERGYbits are NON GMO spirulina algae that contain nutrients to boost your endurance, performance and improve your mental vitality.  We use them before every workout and love the way they make us feel.  Because they are all natural their ingredients will not clash with anything else you are taking or affect your heart rate like other energy boosters.  You could even quit coffee with ENERGYbits! Check out the website and if you are interested in ordering you can use code FOURC to receive 30% off!

Like we always say, try to keep it fun, keep it interesting – variety is the spice of life! Michelle joined a softball league, we’re looking to start dance lessons as a form of fitness and maybe to shake things up at the dinner table you want to find some extra guidance in the kitchen, find a healthy cooking class near you! If you’re in the NYC area check out this site for some classes! Or if you’re a snacker take a look at these fun snacks: 88 Unexpected Snacks Under 100 Calories by Laura Schwecherl

Tired of the same ol’ gym? Check out this post! The 27 Best Alternative Gyms in America by Sally Tamarkin

 

Quick Fitness – How to squeeze in fitness during the day!

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We constantly hear about how people do not have the time to get to the gym, get to a class, etc.

We completely understand our society and the problem of the insanely packed schedules which do not always allow us to make time to workout.

Our guest, Michele Gordon, aka Miss Motivational, thought it would be helpful to share some tips and methods on how to find ways to squeeze fitness into our every day lives without taking too much time out of our already jam packed schedules!

Some of our favorite ways to fit in a quick workout are:

Using our commute as a way to get our heart rates up: Power walking to the subway, tackling the two subway staircases up to our platform and for Lisa, then walking down to my building if time and weather permits instead of taking the subway down one stop.

A Tabata workout is our favorite way to fit in a quick at home workout. It’s high intensity interval training which has a variety of workouts which keep it quick and exciting.

For those with desk jobs it’s important to try to stay moving during the day by taking quick breaks. Maybe a lap or two around your office floor just to get blood flow going.

For running errands, if you’re local enough to take a walk or bike ride to the store, choose this before getting in the car. Or if you do take the car, try not to fuss over getting the closest spot to the entrance.

Here are some articles that provide more ways to fit in some quick workouts during your every day life!

SheKnow’s.com’s GET FIT WITHOUT EVEN TRYING

Prevention Magazine’s 25 Easy Ways to Fit In 10 Minutes of Exercise

Last but NOT least, Michele’s Dorm Room Workouts that ANYONE can do! Circuits of bodyweight moves that you can do at home or in the gym in 5 minutes separately or put all together for a 45-60 minute workout!

Warm up

Aim to do 8-16 repetitions of each move!

Pre Party Pump #1
Raise The Roof
Sumo Squat
Push up with side plank rotation
Fit Pump (alternate arms)
Curtsy Squats
Repeat!

Pre Party Pump #2
Push Away Pumps
Hinge Lunge
Plank + Hip Drop side to side
Glute Bridge

Food Shopping, In the Kitchen, Dorm Room, In the Library, ANYWHERE:

Woodchop – Right
Woodchop – Left
Speed Skaters
Partner Push Ups (or push ups against a table/shopping cart)

Lunge and Row with water bottle
Knee Repeater (8-16 repetitions)
Partner Abs:
Partner A does 10-15 sit ups as Partner B does 10-15 leg raises. Partner B holds Partner A at the ankles & switch
Squat thruster into a jump turn!

X Jumps
Flurries
Side Lunge + Single Arm Shoulder Press Right
Side Lunge + Single Arm Shoulder Press Left

Partner Abs:
Partner A goes into a plank position and holds Partner B’s ankles. Partner B completes 10-15 sit ups.

Stretch
HAVE FUN!
~Michele Gordon
Miss Motivational
www.missmotivational.com

Want to win a free online personal training consultation with Michele and score some more convenient “Dorm Room” workouts to stay on track and motivated? Stay tuned for an upcoming giveaway with more details on our blog!

Love Yourself This Valentine’s Day

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Valentines Tips

In lieu of doing the show tonight due to Lisa suffering from a two-day migraine, we’re sharing some great Valentine’s Day information via the blog.

These ideas on how to love yourself this Valentine’s day (not involving food!) are really fabulous.  They come from Miss Motivational, Michele Gordon, who is our next show guest coming up on March 4th, 14 Ways To Love Yourself On Valentine’s Day!

Here’s a short and sweet way to get through the stress that Valentine’s can bring, whether you’re single or in a relationship from Gabrielle Bernstein, How Not To Beat Yourself Up This Valentine’s Day!

Want to do something health and fitness related this Valentine’s Day? Whether solo, with friends or a partner, here are some great fitness offerings to get your heart rate going this Feb 14 from Well+Good, Healthy Valentine’s Day: Fitness Edition!

And finally, if you’re flying solo this Valentine’s Day, don’t overlook the importance of other relationships in your life, like your friendships! Check out this awesome Greatist article by Shana Lebowitz that stresses the importance of putting as much effort into our friendships as we do into our romantic relationships, Why You Should Focus On Friendship This Valentine’s Day!

 

Hibernation Habits, Be Gone!

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People it’s time to get up and out!  So it’s cold! So what!? A little cold never hurt nobody! Check out these tips for working out in the winter to break your hibernation habit and get ready for the spring!

From Fitness Magazine: Winter-Proof Your Workout lists the possible cause for your body storing more fat during the winter, the strategy behind ditching the bulky sweaters, fun ways to burn calories and more!

HuffingtonPost Healthy Living provides tips that will keep you motivated all winter with these quick Winter Workout Tips!

Winter Fitness Tips – 10 Formulas For Staying Super-Fit In Winter  from AskMen.com. This list isn’t just for men, you ladies can take advantage of any of these! Check out the article to get more explanation on each of their Ten Tips!

10. Have restraint
9. Consider the math
8. Think of the warm shower ahead
7. A Simple Kidnapping Will Do The Trick
6. Embrace The Cold
5. Just Bite The Bullet
4. Be One Of The Chosen Ones
3. The Chicago Workout
2. You Can Have Your Holiday Excess – And Eat It, Too
1. The Marine Workout

Cold Weather Workouts from Womens Health Mag guides you to working out in the elements! From safely mapping your route to starting off slow, distance wise, these are very important tips on how to safely get your fitness on!

5 Tips for Cold Weather Workouts from Spafinder!

1. Take a look at your health.
2. Layer up.
3. Warm up (maybe even before heading outside)
4. Protect your head, hands, and feet.
5. Diversify your workouts!

Specifically For Runners: Winterize Your Run from Fitness Magazine! It gives a great guide on how to layer depending on how low the temperatures go!

And to keep things fun this winter: Hit the Slopes – 10 Ski Destinations Close to Long Island.  Skiing is great exercise! Cross-Country Skiing is an amazing workout! If you’ve never skied before, its always good to try something new and its fun for all ages!

And if you just cannot seem to bear the cold, here are some of our favorite at home workouts!

1. T25
2. Insanity
3. P90X/2/3 (30 Minutes)
4. ChaLEAN Extreme
5. KB Body Series
6. Shrinking Jeans
7. Tabata
8. Cycleops
9. Resistance Bands
10. Stretch/Foam Roll

As long as you keep yourself moving this winter, you cannot go wrong! Remember to keep the spring and summer in mind to keep yourself motivated! If you head out into the winter weather to exercise, take in the fresh air, be safe and stay healthy!

Competition: The How To’s

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How to avoid unhealthy reactions to competition:
Keeping Competition Healthy
Competition is in our lives almost every day, from outside sources, and even competing with ourselves!  So its important to keep competition healthy! Check out the article above on how to do just that and make competition a great experience!

How to use competition to your benefit:
CREW AND PEAK PERFORMANCE
This interesting article regarding crew teams and how to make it through a competition without letting your head get in your way has excellent tips on how to turn around your thoughts and use that energy to your benefit.

How to Use Race Day Nerves to Your Advantage
No doubt when we all get ready to start a competition there are some nerves involved.  This article has some excellent race day tips on how to channel those nerves and cross the finish line with great success!

How to come from behind:
Sports Psychology Tip – Come From Behind
If you know what its like to fall behind in a race or a competition you know its difficult to regain your momentum.  This article has a great strategy to teach you how to come from behind!

How to get involved in competitions:

Maybe you are new to competitive sports and don’t know where to begin!  Whether you’re looking to be a team player or maybe a runner, below are some links you can follow to get involved!

ZogSports (NYC, NJ, DC, CT, ATL, LA, SF)
The nation’s largest charity-oriented, co-ed, social sports league.

New York Road Runners

Still feeling intimidated?  Gather up some friends for a weekend game of softball or football and throw in a prize for the winning team!  Each team member can contribute 5-10 dollars and the winning team gets the pot to split, you make your money back and then some!  Plus the competition makes the game more exciting!

Also, check out our past running show on how to train for your first race!

The Super Bowl

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SB-XLVII-Logo-Feat1
Photo courtesy of grownandflown.com

 
A few things about the Super Bowl this weekend:

We have spoken many times about how to keep it healthy at holiday’s & events, but we just wanted to offer some quick tips/reminders as this is the first big food event since you may have made a New Years Resolution to stay fit.

If you decide to cheat on Sunday, remember that it’s up to you to commit to getting right back on track on Monday and not let Sunday’s event derail all of the progress you made this month, you have come too far to sabotage your success!

If you want to keep it healthy on Sunday, resolve to this and do your best to stick to it. Bring your own healthy snacks or if you are hosting prepare healthier snacks, your guests will enjoy them just the same.

If you attend an event, avoid bringing left over’s home. Conversely, if you host, give left over’s to your guests if you feel as though having them in the house will bother you.

Remember, as always, it’s not all about the food, it’s about the big game and great company. Enjoy the event and don’t make it all about the food. This is a habit that we can all break over time!

Find Your Dieting Groove!

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On this week’s “Diet Show” we shared some great tips and articles to help you find the diet that works with your personality and lifestyle and stick to it while you are on the go! Maybe you’re having a hard time knowing which kind of diet plan is for you.  This article is a great resource which categorizes diet plans based on the kind of person you might be! For Savvy Weight Loss: Know Thyself whether you’re a support seeker, serial snacker, free spirit, have a sweet tooth or are a distracted dieter, there’s a diet out there to match your personality!

This livestrong.com post creates a good outline for Easy Diet Plans for People on the Go giving diet basics and ideas for ways to make your diet plan easier!

U.S. News rates the Easiest Diets to Follow starting with Weight Watchers at No. 1 !  Is your diet on here? Check out the list!

With our fast paced lives and busy schedules we understand that breakfast is one of the hardest meals of the day to fit in – yet it is THE most important meal of the day! Below is a list of 12 Smart Ideas for Breakfast On the Go from Cooking Light!

1. Single-serving bowls of whole-grain cereal are packed with vitamins and minerals.

2. Pair string cheese with whole wheat crackers.

3. Hard-boil several eggs to have on hand for busy mornings.

4. Small cartons of low-fat yogurt are a good combination of carbohydrates and protein.

5. Whole-grain English muffins can serve as a base for a breakfast sandwich. Spread on peanut butter, a source of satisfying protein and heart-healthy fats.

6. Make breakfast wraps with whole wheat tortillas; roll in lean protein, such as turkey and low-fat cheese, scrambled eggs with diced peppers and onions, or peanut butter and bananas.

7. Keep low-fat cheese slices on hand for breakfast sandwiches.

8. Single-serving cartons of low-fat, low-sodium cottage cheese are a good source of protein; stir in berries or fruit for fiber.

9. Top whole wheat toaster waffles with a tablespoon of peanut butter and/or fruit preserves.

10. Try soy or lean turkey sausage patties (you can eat them alone or put them in a breakfast wrap or sandwich).

11. Stir a tablespoon or two of fruit preserves or chopped dried fruit into plain instant oatmeal to add a touch of sweetness.

12. For protein, add a tablespoon or two of nuts to your yogurt or oatmeal. Stir frozen berries into oatmeal or yogurt to boost the vitamin content.

And finally, some of our own ideas from our daily life on the go, inspired by a conversation by one of our viewers who asked us how she can grab healthy options while she is out and about!

Tips from FourC
In general, think ahead – think about your day or week. If you can prepare meals ahead of time you’re better off. If that isn’t possible, know what is around you to eat.

Our viewer specifically asked us about smart choices at places like Starbucks, 7-Eleven, CVS. Depending on your dietary restrictions, you can usually find something to grab at any of these places. For example, if we are in a bind and hungry at Starbucks, we will grab nuts and a banana to go with our coffee or tea.

At 7-Eleven they have salads, fruit, nuts, protein bars, unsweetened teas, even cold cuts and cheese if you eat an Atkins type diet.

At CVS we would also suggest nuts, a protein bar, or a low calorie snack like a rice cake or pop-corner. At our CVS they have a refrigerated section with salads, yogurts and other prepackaged foods.

Though we don’t advocate for making this a habit, there are definitely options if you are in a bind. We always opt for the cleanest option and make sure that it is balanced. Pair carbohydrates (this includes fruits and veggies) with protein and fat so that you don’t find yourself hungry again quickly. We also make sure to read the label on EVERYTHING we eat to be sure there are no added sugars, soy, etc (if possible). If we MUST have sugar, we prefer honey or natural fruit/fruit juices as a sweetener.

We try our best to eat fairly naturally and preservative free, maybe there is even a local health food store that makes smoothies or juices, always go for something balanced with some protein and fat as well. For example, add a nut butter so that you do not load up on too much sugar/carbohydrate and remember that smoothie and juice calories can add up, so this may be a meal replacement option, rather than a snack.

We hope this helps a little to guide you when you are on the go, luckily there are so many health conscious people in the world today that places have began to offer more healthy options. Beware of fast food “healthy” options, as they often times will contain a lot of sugar. But if it’s your only choice, try to keep the rest of your meals smart for the rest of the day and add some extra protein to balance out the sugar.

Speaking of sugar!  You may think what you’re eating is healthy, but this list of 16 Supposedly Healthy Foods With More Sugar Than A Snickers Bar will shock you! Some of our favorite items on this list are:

1. Chili’s Caribbean Chicken Salad with Grilled Chicken: 67 grams sugar

2. Jamba Juice Banana Berry Smoothie (small): 60 grams sugar

3. Juice Generation Amazing Green Açai Bowl: 41 grams sugar

4. Dunkin’ Donuts Reduced-Fat Blueberry Muffin: 40 grams sugar

5. Pom Wonderful 100% Pomegranate Juice (8-ounce bottle): 31 grams sugar

6. VitaCoco Coconut water with pineapple (per 16-ounce container): 30 grams sugar

Check out the link above to see the others which will shock you! We hope these tips shed some light on some of your dieting challenges and as always be sure to contact us if you have any additional questions! Good luck everyone!

Make This Year’s Resolution Work!

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Many resources offer tips on how to stick to resolutions or goals for the new year, everyone is different, find what works for you. For example, Greatist has Renew Year, Daily Challenges, such as run an extra mile, do 10 planks, meditate for 10 minutes. Taking 31 days to do a little more each day could be all the resolution you need to achieve new goals this year!

Check it out here!

And here are a few tips on how to stick to your resolution for the New Year!

1. Make a vision board – seeing your goals will help you visualize your aspirations. Put this in a place you can see it every day.

2. Use the buddy system – team up with someone who has a similar resolution for added support
3.  Write it out – keep a daily journal and track your progress along with motivational talk
4. Hold yourself accountable – remember it takes a good 21 days to change your thoughts and habits
5. Enjoy the journey – remember that everything you’re doing is to create a better version of yourself which will only make you feel better in the long run. Enjoy that and your efforts!

And lastly and most importantly – Join Qinetic!

Surviving Christmas and the Holidays

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Healthy Holidays

So let’s face it. Christmas Day and Christmas Eve, those are only two days. We can’t gain 10lbs in two days. The issue with the holidays is that many of us are invited to holiday parties, whether it be with friends or for the office. We are surrounded for almost 30 days with leftovers from Thanksgiving then people begin their holiday baking and they’re bringing it into work and it’s everywhere! Nowhere to run! Nowhere to hide! Except to the gym, maybe. If you have the time!

Here are some tips to help you through:
-Try to stay focused until the actual HoliDAY. There will be plenty of goodies that day.
-List your top 2-3 favorite treats and commit to only have those
-Let go of perfect
-Forget your workout routine, just challenge yourself
-Focus on what you CAN do, not what you CAN’t.
-Ask yourself, “Do I really have to _____” – don’t overload yourself with unnecessary tasks. Make the right choices!
-Pick your top 5 favorite exercises and create your own Tabata!
-Explore fun ways to get the family moving, although it might be cold where you are, bundle up! Do something different!
-Keep sugar off your vegetables
-Remember that the holidays come at the same time ever year – SO PLAN FOR THEM!

tips provided by ACEFit

You can also check out our Thanksgiving Tips which include a list of Healthy Holiday Cocktails along with basic guidelines on how to survive overeating for the holiday!

When it comes to the alcohol, let me refer you to one of our past show posts, Tips for Celebrating in a Healthy Way, that has two great resources when it comes to beer and wine! 

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