Category Archives: Healthy Habits

5 tips for building a budget-friendly home gym

homegym

Photo credit: BusinessWeek

The only thing worse than not using the gym membership you signed up for way back in January?

Paying steep monthly fees for the rest of 2013 while it remains unused.

So before you shell out any more unnecessary cash, cut your losses and bring your workout closer to home (meaning, in it).

No matter how small a space or budget, it’s easier than you think to build an effective gym without breaking the bank. Here are five tips to becoming a healthier homebody – and for shrinking your waistline, not your wallet.

  1. Go weightless. These aren’t your father’s push-ups and sit-ups; today’s body weight exercises are high-performance maneuvers designed for building and maintaining muscle strength and endurance, along with interval training. Don’t believe me? Check out this video and tell me that’s not one intense workout!
  2. Think DIY. Function often trumps form when it comes to gym gear, so before you buy it, try making it on the cheap. Use hot water bottles under your feet in place of a pricey Bosu balance trainer, tap into your woodworking skills to build your own plyo boxes, and make medicine balls from old basketballs, a drill or awl and some sand, for example.
  3. Buy secondhand. Certainties in life: Death, taxes and the fact that there will always be people hawking their (barely used) exercise equipment on Craigslist. But don’t stop there; visit stores such as Play It Again Sports to snag a deal on pre-owned gear, scout your local gym for used equipment sales after yearly upgrades or ask for discounts on floor models at retailers.
  4. Press play. There’s an app for that – or a video game, a gadget, a DVD and more. Whether it’s tracking your calories burned throughout the day with Fitbit, turning your smartphone into you own personal trainer with RunKeeper or popping in a video from home fitness giant Beachbody, harness technology to keep you healthy and active throughout the day, not just in the confines of a gym.
  5. Embrace co-op. Finally, if your motivation comes in the form of group fitness, consider creating a co-op gym space with relatives, friends or neighbors. Split the cost of equipment among the group (either by machine or overall, depending on how your crew wants to divvy it up), and store everything at one home where the group can congregate for workouts.

Top 10 exercises to torch calories in front of the TV

Don't be a couch potato - use the time during commercial breaks to fight flab

Don’t be a couch potato – use the time during commercial breaks to fight flab

Got a day where you’re glued to the tube? You’re not alone. American women spend, on average, more than five hours a day watching TV.

But you can use that time wisely by taking advantage of commercial breaks to fight flab. Try some of these calorie-blasting moves to work in a workout without having to stray too far from the couch:

  1. Sets of stairs – Channel those glory days and pretend you’re running bleachers at the stadium; race the kids, take steps two at a time, or even go backwards (but hold onto the rail!)
  2. Jog in place – Alternate “high knees” and “butt-kicks” (heels to your behind) and play with different patterns and speed intervals
  3. Jumping jacks – Traditional doesn’t have to be boring; start with 30 seconds in the standard stance, and then add in sets of “squat-jacks” (keep legs bent) for an added challenge
  4. Show off your chops – Unleash aggression by kicking, punching, jabbing and pummeling away with a series of martial arts-inspired moves
  5. Get hardcore – Pop a squat on the floor and alternate sets of these moves: Bicycle (cycle legs in the air), plank (push-up position on your elbows), superman (belly on the floor, arms and legs raised) and crunches
  6. Flex appeal – Grab the nearest weighted object (milk gallon, soup can, exercise band, small child) and alternate sets of bicep curls, chair dips, side/front shoulder raises and overhead shoulder presses
  7. Pump yourself up – You can’t go wrong with basic upper-body-building moves such as push-ups (alternate hand position), lawnmowers (add weight for more effect) and pull-ups (get a doorway bar or use the kids’ jungle gym!)
  8. Get down with it – Work your way to a better bottom half with calf raises (alternate where your toes point every set – out, forward and in), squats and lunges in place (ok, walking lunges to the fridge and back count, too)
  9. Dance-off – Challenge your friends to a competition where you see who can choreograph the best mid-commercial dance moves
  10. Stretch it out – Wrap up with this important, but oft-overlooked part of every regimen. Simple positions, held for 30-60 seconds each, help to ease sore, tense muscles and increase range of motion while enhancing circulation and coordination

Is your nail salon safe?

healthynails

Keep nails looking – and feeling – good by being choosy about where you get your next mani/pedi

A trip to the nail salon is usually associated with something positive, be it a special occasion or mid-week treat.

But while most establishments follow strict cleanliness and disinfection guidelines, others throw caution to the wind – putting you at risk for unsightly (not to mention painful) nail fungus, bacterial infections, plantar’s warts and more.

So what can you do to prevent a potential mani/pedi predicament?

First, look for the following when visiting a salon:

  1. Does your nail technician have the necessary experience and/or license, if required?
  2. Are the stations clean?
  3. Does the nail technician wash her hands between clients?
  4. Are there dirty tools lying around?
  5. How well do they clean their tools?

Next, consider the following advice from board-certified dermatologist Phoebe Rich, MD, FAAD, a clinical adjunct professor of dermatology at Oregon Health Science University in Portland:

  • Wait to shave your lower legs until at least 24 hours after getting a pedicure
  • Consider purchasing your own tools and bringing them with you to the salon
  • Check that the pedicure foot baths and filters are thoroughly disinfected between uses
  • Avoid reapplying the same color if nails have become yellowed and discolored from polish
  • Steer clear of strengthening polishes, which may make nails more prone to breakage
  • Do not wear artificial nails to cover up nail problems (e.g. fungal infections or brittle nails)

Finally, if the salon does not appear clean…choose another one! And if you have any symptoms of infection or questions and concerns about caring for your nails, make an appointment to see a board-certified dermatologist.

Healthy eats: Two-ingredient “Skinny” Ranch Dip

creamy-ranch-dip_lifesambrosiadotcom

Dress up your veggies with this simple ranch dip recipe.
Photo credit: Lifesambrosia.com

We could all stand to eat more veggies – but let’s face it, sometimes naked plant parts just aren’t gonna hit the spot.

So next time you’re struck with a mid-day snack attack, try this protein-packed ranch dip redux, which contains only about 10 calories per tablespoon:

“Skinny” Ranch Dip

  • 2 cups non-fat Greek yogurt
  • 1 package ranch dip mix

Stir…and enjoy those cruciferous crudites!

Advice for avoiding a spring break diet disaster

A vacation doesn't have to derail your healthy eating habits. Photo credit: Brobible.com

A vacation doesn’t have to derail healthy eating habits.
Photo credit: Brobible.com

It’s Spring Break season, and with so many folks hitting the beach, there’s no better time for some smart vacation eating tips from celebrity nutritionist and dietitian Lisa DeFazio.

Sure, you can hit the gym and watch what you eat before vacation, but when your flight is delayed or you’re faced with an all-you-can-eat (and drink) option at the hotel, temptation sets in. Here, Lisa tells us how to stay on track during that next trip without wasting your pre-vacation hard work.

Kinetic Fix: Lisa, I’m good all year ’round; won’t watching what I eat on vacation take all the fun out of my trip?

Lisa DeFazio: No! It’s not about watching what you eat the entire vacation, it is about choosing when to splurge and balancing daily food choices to help you look and feel your best! You also do not want to overeat every day consuming high fat, high sugar foods, as you will have less energy to enjoy the trip, not to mention you may not feel like wearing your bikini after a high fat high sodium meal!

KF: Ok, so say I’ve got an unexpected flight delay and will be stuck eating a meal the airport; what do I do?

LD: Many airports have better choices now, like sandwiches with fruit or a grilled chicken salad, but it’s always a good idea to pack some snacks in your carry-on to be sure you don’t end up with a slice of pizza and an ice cream cone during your flight delay. I recommend Special K Popcorn Chips [DeFazio has partnered with the brand to offer guilt-free snacking options] — with 120 calories per serving of 28 chips, this guilt-free snack is perfect to munch on at the gate.

KF: What’s the best approach if I’m on a cruise with that infamous all-you-can-eat buffet?

LD: First, look over the entire buffet to see what your choices are. Fill half your plate with salad, vegetables and fruit, choose lean grilled or baked chicken or fish, and rice pilaf or baked potato. Choose one splurge dish like mac and cheese or creamed spinach. Share dessert and drink water or diet soda.

KF: Easy enough. But what about the opposite – on a road trip – how can I eat healthy amid gas stations, convenience stores and diners?

LD: My gas station top picks are pretzels, yogurt, protein bars, vitamin water and nuts. At diners it’s a good idea to choose a turkey sandwich, grilled chicken sandwich, turkey burger or veggie burger and ask for fruit instead of fries.

KF: And if I’m on a budget, can I still eat out and stay healthy without breaking the bank?

LD: Go online and search for coupons at your favorite restaurants, research restaurants near you that offer better choices and compare prices. It is easier now with menus, calories and prices all online! You may be surprised that many healthier restaurants are not as expensive as you think!

KF: But if I do happen to indulge (or imbibe!) a bit more than usual, can I minimize the damage?

LD: Yes, many people have one splurge meal or day per week but just be sure you get back on track the next day. On the days before and after a splurge load up on fruits, veggies and protein, include high fiber carbs like sweet potatoes or brown rice, drink plenty of water and exercise!

KF: Finally, any quick tips on how to ease back in to healthier habits when I get home?

When you get home go to the supermarket and stock your fridge with fruits, vegetables, yogurt, lean protein and better-for-you foods! Stock the pantry with smart snacks like Special K Popcorn Chips, which pair nicely with protein-packed hummus or zesty salsa. Walking and drinking plenty of water will get you back into your routine. Take it slow, and do what you can!

6 ways to spring clean your workout routine

spring-fitness

Spring is in the air, and there’s no better way to kick off a healthy start to the season than by getting some new gear, revamping your diet and freshening up that stale winter workout routine. Here are six tips to get you started.

  • Set your baseline. Only about 20 percent of Americans get an annual check-up, but it’s critical to keep tabs on things like blood pressure, cholesterol and vitamin deficiencies before diving into any new workout program.
  • Shake things up. The best way to bust out of a rut is to turn an old habit on its head; swap evening sweat sessions for early morning exercise, try playing with portioning instead of calorie counting, etc.
  • Clean out the fridge. Toss old, expired items, then keep a critical eye out for anything low in nutritional value (soda, processed meats, ice cream). And while you’re at it, raid the cupboards to rid yourself of unhealthy holiday leftovers.
  • Try a new workout. Now’s the perfect time to pick a new program that will really challenge your body and prevent plateauing. But keep it simple; if you subsist solely on cardio, add some weight training – or start a 60- or 90-day program, such as Les Mills Combat, for example.
  • Commit to a race. Adding a goal gives workouts a greater purpose than losing weight or fitting into skinny jeans. Research local road races, and start with a beginner-friendly 5K distance (see Cool Running’s Couch-to-5K program here for inspiration)
  • Get some new gear. Spring is also a great time to update your workout wardrobe. Replace worn-out items with shorts, tanks and tees in breathable, moisture-wicking fabrics. And don’t overlook sports bras, which only have a life span of about six months.

5 tips for building a healthier Easter basket

Easter eggs // Ostereier

Easter eggs // Ostereier (Photo credit: Wikipedia)

While Halloween still reigns supreme in candy consumption, Easter ranks as the second most sugar-laden occasion of the year for Americans.

According to the National Retail Foundation, nine in 10 (90.5%) of us will stock up on candy for the holiday, spending an average of $20.66 on jelly beans, chocolate and more.

The folks at DegreeSearch even created this interesting infographic, which doesn’t sugarcoat our less-than-healthy habits during this pastel-themed holiday.

Check out these startling stats:

  • Americans buy more than 120 million pounds of candy for Easter (enough to max out 4,615 dump trucks!)
  • 16 BILLION jelly beans are made for Easter every year
  • More than four million peeps marshmallow chicks and bunnies are made per day for Easter
  • Chocolate bunnies are one of the most popular chocolates made, with 90 million made just for Easter every year
  • 76 percent of Americans believe chocolate bunnies should be eaten ears first

If you’re indulging but still trying to keep weight management in mind, consider making a few small changes to keep your family from going into sugar shock this year:

  1. Forgo some sweets in favor of other treats, such as toys, books or small tech accessories
  2. Refrain from buying in bulk; it’ll save you from breaking into your favorites and skimming off the top
  3. Feed kids breakfast before breaking out baskets or hitting the local Easter egg hunt (that goes for parents, too)
  4. Partition booty from the Bunny into three piles immediately: Enjoy now, freeze for later, give away
  5. Finally, forget deprivation; DO partake in moderation, whether it’s a big-eared bunny, puffy peeps or those seriously addictive Cadbury Mini Eggs (my personal favorite!)

Healthy office habits: 10 ways to squeeze some fitness into your work day

Find your workday zen: Stretching at your desk at regular intervals relieves tension and tight muscles

Find your workday zen: Stretching at your desk at regular intervals relieves tension and tight muscles

If you’re pressed for time – or just not feeling the gym – there’s still hope for staying in shape despite a hectic weekly schedule. Read on for 10 tips for incorporating a focus on fitness into your work day.

  1. Eat breakfast: A healthy day at the office starts before you leave the house. Eating breakfast not only stokes metabolic fires and staves off late-day junk food binges, but it also improves concentration, allowing you to tackle mid-morning challenges with ease.
  2. Step to it: Forget about jockeying for the spot closest to the door; instead, park across the lot and hoof it in. It adds mere minutes to your commute, but walking those few extra steps burns calories, gets blood pumping and charges you up for the day ahead.
  3. Take the stairs: Unless you’re in a skyscraper (no, three floors does not count), taking a few flights up and down is a great way to bookend your workday with exercise. Bonus points for storming the stairwell at lunch and during bathroom breaks!
  4. Forgo the phone: Tempted to send a quick email or call that colleague down the hall? Let your legs do the walking instead of your fingers, and you’ll burn some calories and make a healthy face-to-face connection.
  5. Make errands work for you: Set your trash walking-distance from your desk, go to the printer at the end of the aisle, hit the mail room once a day, etc. Forcing yourself to get up at intervals throughout the day is good for both mind and body.
  6. Brown bag it: Save time, money and calories by packing your own lunch. Sure, it takes a few minutes each weekend to portion out five days of healthy meals, but it pays off when you’ve got a nutritious and delicious grab-and-go meal to ward off the afternoon slump.
  7. Eat, then hit the street: Enjoy your lunch, but use the second half of the hour to get outside, stretch your legs and breathe some fresh air. Taking that  time to clear your head allows you to attack the afternoon while others are battling a fast-food coma.
  8. Stretch it out: Prolonged sitting in front of the computer can be a pain in the neck – literally. Every hour or so, try to take a few minutes to perform some simple desk stretches that can help ease muscle tightness and tension.
  9. Don’t forget to hydrate: Water is vital to many of the body’s functions, so regular intake of fluid is important throughout the day. And since the brain is 90 percent water, proper hydration leads to better concentration, productivity and alertness.
  10. Snack smart: Looking for an extra boost between meals? A combo of carbohydrates and protein will help maintain blood sugar levels and stave off cravings, so stock your desk full of fruit, cheese, crackers, nuts and other goodies to avoid the afternoon siren song of the vending machine.