myBODY&CO

Starting Position
* Lying on your side with your forearm on the ground under your shoulder, your feet split with the top leg forward

Procedure
* With your body in a straight line and your elbow under your shoulder, push your hip off the ground, creating a straight line from ankle to shoulder and keeping your head in line with your spine.
* Hold your position for the prescribed amount of time.

Coaching Keys
* Keep your body in a straight line and keep your stomach tight.
* If this is too difficult, do individual repetitions – 1 repetition per 2 seconds.

You Should Feel It
* In your shoulders and trunk.

A Side Plank should be incorporated in your home workout. Check out these exercises for a general home routine including core conditioning circuit, and an aerobic and resistance training routine for fat loss or sign up for a Fat Loss Challenge to get 8 lessons where you are given a personalized exercise and nutrition plan, and shown exactly how to apply them in your lifestyle.

Reference

Popularity: 1% [?]

Starting Position
* Lying on your stomach with your forearms on the ground under your chest and your feet slightly wider than hip width apart.

Procedure
* Push off of your elbows, supporting your weight on your forearms and toes
* Hold a static position for the prescribed length of time
* Push your neck and sternum as far up and away from your forearms as possible
* Lift one arm, hold for 2 seconds (more challenging & for variety)
* Switch arms
* Widen your feet, if necessary, to reduce difficulty (or do a plank on your knees)

Coaching Keys
* Keep your tummy tight and your head in line with your spine.
* There should be a straight line between your ear and your ankle, with no sagging or bending.

You Should Feel It
* Working your shoulders, trunk and core

A Plank should be incorporated in your home workout. Check out these exercises for a general home routine including core conditioning circuit, and an aerobic and resistance training routine for fat loss or sign up for a Fat Loss Challenge to get 8 lessons where you are given a personalized exercise and nutrition plan, and shown exactly how to apply them in your lifestyle.

Reference

Popularity: 1% [?]

The classic squat builds strength, muscle, and mobility—that is, if you do it right. But as performance specialist Nick Winkelman explains, many people make one of two mistakes when performing squats. Nick will show how to correct these common errors so you can use the squat to train all the major muscle groups of your lower body. As a result, you’ll build greater strength and muscle with less risk of injury.

A Squat should be one of your core exercises that should be included in all home-routines. It is essential that you learn the correct technique, or sign up for a Fat Loss Challenge to get 8 lessons where you are given a personalized exercise and nutrition plan, and shown exactly how to apply them in your lifestyle.

Reference

Popularity: 1% [?]

A proper squat requires tremendous coordination of joints, balance, stability and strength. You should feel tension throughout your abs (but still be able to breathe comfortably) if you’re doing it right.

But the squat trains more than your abs and legs. It trains your entire pillar, which encompasses muscles from your hips to shoulders. Performing pillar-strengthening moves, like the overhead squat, will engage your torso while bolstering the most critical areas of your body for overall performance. Read the rest of this entry →

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Susan Bowerman, in her article Meal Replacements: A Great Strategy for Weight Management, agrees that a Meal Replacement should be part of everyone’s diet – it takes care of portion control, it is designed to provide great nutrition with a defined number of calories, and it is convenient for today’s busy lifestyles. And they are delicious!!!

When it comes to dieting, most people approach the process by controlling portions and counting calories. But oftentimes, despite even the best efforts, the scale refuses to budge. Inaccuracies in counting calories and estimating portion sizes are two of the biggest obstacles to successful weight loss. Read the rest of this entry →

Popularity: 2% [?]

Think of some of your favourite recipes and the ingredients they contain. Chances are that with a few minor variations and new cooking techniques, they can be made healthier, more nutritious and still taste delicious.

Let’s begin:
1. Replace cooking oil with vegetable oil spray, broth, juice or water when sautéing.
2. Switch to healthier cooking fats, including olive and canola oils. Avoid tropical oils, butter, lard and shortenings. Read the rest of this entry →

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What is the Glycemic Index?
Including carbohydrates in our diet is essential. However, not all carbohydrate foods are created equal, and they actually behave quite differently in our bodies. The Glycemic Index (GI) describes this difference by ranking carbs according to their effect on our blood glucose levels. Hence, the GI is a value that is obtained by monitoring a person’s blood sugar after eating a particular food, and gives us an idea of which foods raise our blood glucose fastest and highest.

What do the numbers mean?
The Glycemic Index range is:
Low GI = 55 or less
Medium GI = 56 – 69
High GI = 70 or more

Eating pure glucose is given a ranking of 100 — all other foods are in relation to this. So a food with a glycemic index of 95 raises blood sugar almost as much as pure glucose, but a food with a glycemic index of 20 doesn’t raise blood sugar much at all. Note that the value can vary slightly from person to person and from one type or brand of food and another. Read the rest of this entry →

Popularity: 7% [?]

I get asked again and again by my clients… how much rice shall I eat? how many almonds? how much fruit? how many ….. and on and on.

My clients, and I am sure a lot of people, ask these questions because we all know that the key to a healthy diet and weight management is portion control! The concept is easy – to lose weight, you need to eat less and consume fewer calories. But, what should food portion sizes really look like? Read the rest of this entry →

Popularity: 14% [?]

As we know protein is essential for a healthy diet, and especially if we are trying to lose weight, and building muscle in the process. As in everything there are foods which are high in protein and they are healthy, but then there are also protein rich foods that are very high in saturated fat. So when you are including protein in your diet, you have to look out for the healthy protein food.

In this post, I am including a list of protein foods that are great-tasting, but are low-fat high protein foods. I am including the carbs, calories, fat and protein content, so that it can help when you are counting your calories and filling in your Food Log. Even though the fat count is included, there’s no saturated fat count (the bad fat) listed in the first section. That’s because the foods on this list are ALL high protein foods with low saturated fats. Read the rest of this entry →

Popularity: 2% [?]

At any one time in Britain about 10 million people are trying to lose weight. And most of them fail. And that’s usually because they just can’t stick to their diet. But now science has come up with simple ways to make dieting less painful.

A lot of people agree with medical journalist Michael Mosley “For me the key to losing weight and keeping it off, is to not get starving hungry”. And now there is some fascinating research in this territory. As it turns out there are certain foods that are much better than others at staving off the hunger pangs.

So what kind of foods will make you stay fuller for longer? Read the rest of this entry →

Popularity: 2% [?]