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| Friday, July 03, 2009 |
| Cardio Tennis |
I have to admit, I never really liked tennis. I love exercising and have played all kinds of sports, but I never could get into tennis. So when my friend asked me to try cardio tennis I wasn’t very excited. I said no the first two times but finally gave in because she kept telling me how great it is.
My first class was at 10:00 am on the outside court. I knew I wouldn’t like it and now it was going to be outside in the 90 degree heat. The instructor came out and seemed nice. I borrowed a racket and we got started. The warm up seemed easy and I wasn’t doing too badly. Then the real cardio tennis started.
The instructor put on some fun music and started with some drills. They had great names like the “mid court crusher” and “approach and volley.” I really started to sweat; partly because of the workout and partly because I wasn’t doing very well and the other ladies seemed like professionals. After about 15 minutes, I really started to get the hang of it. By the time we started playing actual tennis, I was feeling a little more confident. The playing seemed more like drills but the instructor wasn’t really involved unless you count yelling out instructions from the sideline. Finally, it was time for the cool down. We did some gently volleying and some stretches and just like that my first cardio tennis session was over. I really felt like I got a great workout. I was sweating and I had definitely gotten my heart rate up. I told the instructor I would be back.
Cardio Tennis is an intense cardio workout that can be found all over the United States and in other countries as well. It promises to get you moving and active and elevate your heart rate into your fat burning zone. I can tell you, it did all those things for me.
It’s definitely more of a workout than a tennis match. There are short cycles of high and low intensity exercise which is really great for strengthening your heart and burning fat. The session is actually more focused on the workout than on the tennis. It’s for everyone from beginners to advanced tennis players.
I’m always looking for new and different ways to exercise so I don’t get bored and my body doesn’t adjust to my workout. Cardio Tennis is definitely a great way to change up your workout and challenge your body. It can be included as part of an overall fitness plan. Check out the Cardio Tennis website to read all about it and to see videos of some of the drills and games included in the workout. The class usually lasts an hour so be prepared with plenty of water, a towel and some good sneakers. Give it a try even if you aren’t a tennis pro. It’s a great way to burn calories and try something different. I will definitely go back to Cardio Tennis.
- Jennifer
Related Links
Sensei Talks: Stay Cool in the Pool
Labels: Exercise, Fitness, Jennifer, Sports
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posted by My Sensei @ Friday, July 03, 2009   |
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| Thursday, July 02, 2009 |
| Summer Slim-Down |
There’s a ritual occurring across the country. You yourself have probably participated recently. You know… the one where you pull the shorts or bathing suit out from the bottom of the drawer, all while saying a little prayer under your breath. Slowly you undress and pull on the clothing, except now you’re holding your breath and sucking in, well…everything. You get the clothes in place and slowly turn around to face the mirror. The next few seconds are filled with either a gasp or a sigh of relief. Those who are gasping are having flashbacks to holiday dinners and comfort food indiscretions from the winter and spring.
Warmer weather means stripping off all those layers of heavy clothes…exposing body parts that have been in hiding for months. If you’re looking to undo that comfort food damage, you’re not alone. Everyone wants to look and feel good this summer, but getting there can take a little work.
It’s never too late, or too early, to start eating right and getting healthier. But there’s no such thing as a quick fix when it comes to weight loss. So, if you’re planning on sending away for that new miracle weight loss pill you saw on TV, forget it. The only thing losing weight will be your wallet. Repeat after me…“There are NO quick fixes!”
So what’s a gal (or guy) to do? Well if you want to get to, and stay at, a healthy size you’ve got to get serious. Here are some Do’s and Don’ts to get you on your ‘weigh’…
Let’s start by getting the ‘Don’ts’ out of the way, the things that absolutely won’t work. Sure, you could practically starve yourself for a couple weeks and lose a few pounds. But as soon as you start eating again, the weight (and more) reappears faster than sitcom reruns. Why? Because you’re losing muscle and water, not the fat that you wanted to lose. Your metabolism slows down and when you begin eating normally, your body replaces the lost muscle and puts extra fat in storage… just in case you try to do that starvation thing again.
So here’s the lecture…DON’T: skip meals, starve yourself, cut too many calories, eliminate food groups, focus on some ‘miracle’ food, buy into ‘magic’ pills, plans or plastic clothing that promise quick weight loss. Don’t try to ‘spot’ reduce, because that (you got it) doesn’t work either.
So here are the things that CAN help you get to your healthy size! These 10 tips will help you look and feel your best!
- Get started! Make a simple shopping list. Plan ahead for meals and snacks to have healthy, filling foods on hand to defend yourself from sneak attacks of mischief and desire – like vending machines, pizza and donuts.
- Plan Ahead! Bring lunch and snacks to work. This saves you time, money and calories!
- Get Smart! Get rid of those chips, cookies, and snacks that weren’t doing you any favors earlier in the year.
- Don’t skip meals! Eat 3-5 small, balanced meals each day. You won’t get ‘over’ hungry and out of control.
- Put away those dinner plates. Use salad size 8 or 9 inch plates from now on! This controls your portions automatically and the smaller plate looks so full! Fill your plate like this:
- ¼ with lean meat, or another protein like chicken or fish
- ¼ with starch
- Fill the other half with vegetables
- Try skinny-dipping. We’re talking bare-naked here! Fact is that anything covering your food (sauces, salad dressing, mayo or gravy) hides unwanted calories. Think light and look for low calorie alternatives:
- Mustard instead of mayo
- Balsamic vinegar instead of salad dressing
- Low fat mayo instead of regular
- Strip the fried foods and let them go naked as well! Bake or broil to save hundreds of calories each meal!
- Get Fresh! Summer brings wonderful seasonal fruit! Satisfy your sweet tooth with the best the season has to offer for dessert and snacks.
- Replace bad habits. Do you snack at night because you’re bored? Stressed? Hungry? Snack like a rabbit…find healthier snacks to fill the need.
- Stay hydrated. Fluids are important any time of year, but especially when it’s warmer outside. Try to drink 8 to 10 glasses of fluid each day.
Remember, it’s not about losing the weight fast; it’s about losing it for good!
- Renee
Labels: healthy tips, Renee, Weight Loss
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| posted by My Sensei @ Thursday, July 02, 2009 |
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| Wednesday, July 01, 2009 |
| Obesity Rankings Show Americans are Bigger than Ever |
I’m sad to report that the 2009 National Annual Obesity Rankings are out and it’s not good news. According to the new report, F as in Fat: How Obesity Policies Are Failing in America 2009, from the Trust for America's Health and the Robert Wood Johnson Foundation, a total of 23 states showed increases in their adult overweight population and no states showed a decrease. Mississippi ranks #1 for the second year in a row with over 30% of its adult population being overweight. Alabama came in a close second with just under 30%. Although Colorado proved to be the leanest state at only 17.8%, not even one single state is anywhere near the goal of reducing the national obesity rate to 15% by 2010. Instead experts predict the obesity rate will continue to rise in 2009.
The obesity epidemic in our country is a serious problem that’s not going away anytime soon. “It's not going to be solved in the doctor's office but in the community, where we change norms," states Jeff Levi, executive director of the Trust for America’s Health (a non-profit health policy organization). I couldn’t agree more! We need to stop treating the symptoms and get to the root of the problem. Change needs to happen in the home, in our schools and in the way we live our day to day lives. People must take responsibility and educate themselves about prevention and the importance of living a healthy active lifestyle. The health of our people, our economy and our healthcare system depend on it.
I encourage you all to do one healthy thing today. Take a 10 minute walk at lunch, go to bed 1 hour earlier or make a healthy dinner at home instead of eating out. Just imagine if we all did one little thing each day what it could add up to at the end of a year or ten years.
What healthy choices did you make today?
- Lauren
Labels: Breaking News, Lauren, Obesity
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| posted by My Sensei @ Wednesday, July 01, 2009 |
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| The Perfect Pasta Salad for a BBQ |
I’ve been making this pasta salad for years. I think it’s perfect for a hot summer BBQ because it doesn’t contain any mayonnaise and can sit out longer without going bad. It’s also very filling and contains super healthy beans. You can add any other vegetables you like…use what is fresh and colorful. You can also add tons of fresh herbs and your favorite seasonings. I suggest using different colored beans and vegetables to add flavor and color. This salad can be prepared a day ahead of time and leftovers are always welcome. You may want to serve half and keep the other half cold until you need to add more to the serving dish.
This recipe is for a big party and will yield a large bowl that serves 15-20 people!
Pasta & Bean salad
1 lb Medium shells, dry (preferably whole wheat)
2-3 15 oz cans Beans (black, kidney, chick peas or pigeon)
1 English cucumber, 2 small Zucchini or 6 Celery stalks
4 medium Red tomatoes or 2 pints Cherry tomatoes, halved
1 small Red onion or 1 Green onion bunch
1 Bell pepper or 2 Carrots
Fresh chives, parsley, basil or cilantro to taste
Dressing:
½ c Olive or canola oil
3-4 Tbsp Red wine vinegar
2 Tbsp Dijon mustard
2 cloves Garlic, crushed
Salt & pepper to taste
Put all dressing ingredients in a sealed container and shake until well homogenized. Taste, adjust seasonings and set aside.
Cook shells as directed. Meanwhile, wash, trim and chop all vegetables into small pieces (similar size pieces as the beans). Open, drain and rinse beans under cold water. Wash and roughly chop the fresh herbs. Set chopped vegetables, rinsed beans and chopped herbs in a large bowl. Once shells are cooked, strain and quickly rinse under cold water. Shake off excess water and add shells to the bowl. Shake dressing container, add to the bowl, mix well and adjust seasoning. As the pasta sits it will absorb some of the dressing. Taste and adjust seasoning before serving.
Personalize this salad by using your favorite beans, pasta, vegetables and seasonings. You can add hot peppers, green or black olives or artichokes. It all depends on the event, seasonal availability and culture.
Have a safe and happy 4th of July!
- Josée
Related Links:
Sensei Talks: Grilled Pork & Vegetables
Sensei Talks: Healthy BBQ Menu
Labels: healthy eating, Healthy Recipes, Josee
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| posted by My Sensei @ Wednesday, July 01, 2009 |
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| Tuesday, June 30, 2009 |
| Hypnosis for Weight Loss |
A friend of mine recently mentioned that she’s doing hypnosis to help her lose the last 15 pounds of weight. Over the past year she’s lost 40 pounds, but she just can’t seem to get the last 15 off. She said she found a certified hypnotherapist and had been to two sessions so far. According to her, it was working. She’d already lost 4 of the last 15 pounds, so I decided to look into it a little further. I knew it wasn’t what movies and TV would have you believe. People can’t be hypnotized to bark like a dog or rob a bank! However, I did find out that hypnosis can be used for weight loss, so I thought I would share what I found.
Many people have successfully used hypnosis to lose weight. Hypnosis can help you focus on what you really want. With hypnosis, you can block out things that will get in the way of your goal. The idea is to use your mind and imagination to help you lose the weight. According to Dr. Bruce Eimer, “Hypnosis is a method whereby you are helped to open up a new channel of communication with your body through your mind.” He explains that you can get in touch with your subconscious mind. Your subconscious mind is what may be responsible for some of your difficulties losing weight and is more open to suggestions to change your eating and exercise habits.
The positive aspects of hypnosis for weight loss include:
- No medication involved. People have very different reactions to and side effects from the various weight loss medications.
- No surgery. Surgery can be helpful for some obese people, however there are always risks associated with surgery.
- You can eventually practice your hypnosis on your own or with a CD or DVD.
- You can continue hypnosis after you’ve reached your goal weight to help with weight maintenance.
- There is research showing that hypnosis is useful for weight loss and weight maintenance.
Are their any negative aspects to hypnosis for weight loss? Maybe. It depends on what you consider negative. Some potentially negative aspects of hypnosis for weight loss include:
- You really have to invest some time at the beginning of your hypnosis. You will need to attend sessions with a professional hypnotherapist. Some therapists recommend 2-3 times per week to start.
- A hypnotherapist can be expensive. If you’re unable to spend extra money at the moment, hypnosis may not be for you. Hypnotherapists can charge between $40 and $100 per hour.
- You need to continue this therapy. It is recommended that you continue to meditate or use a CD or DVD to maintain your weight loss. There is also a chance that you will regain weight if you stop the hypnosis.
- It doesn’t work for everyone. But then again, what does work for everyone?
Overall, I believe that hypnosis can be a useful part of a weight loss and weight maintenance plan. It can help you create a positive self image and put positive thoughts in your mind. People I know who have used hypnosis for weight loss tell me that it helped them get rid of some of the stress associated with losing weight. Once the stress was gone, they felt a little more positive about losing weight. I really believe that you are what you believe you are. If you believe you can lose the weight, you can. So if hypnosis helps get people to believe that they can do it, I am all for it. My motto is, conceive it, believe it, achieve it. Hypnosis may be able to help people with that.
If you decide to try hypnosis, make sure you find a qualified therapist. There’s no regulation on this profession, meaning that anyone can call themselves a “Hypnotherapist”. Ask for the person’s background. Do they have a four year degree or further education? How long have they been practicing? Will they give you a list of previous clients that you can speak with? You can also check The American Society of Clinical Hypnosis website for further information and recommendations.
- Jennifer
Related Links
The Society for Clinical and Experimental Hypnosis
The American Association of Professional Hypnotherapists
Labels: Jennifer, Mind-Body Connection, Weight Loss
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| posted by My Sensei @ Tuesday, June 30, 2009 |
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