Saturday, March 24, 2012

Hydration recommendations in regard to exercise

1) Drink 16 oz of fluid 2 hours before exercise.

2) Drink an additional 8-16 oz 15 mins prior to exercise.

3) Drink 4-16 oz fluid every 15-20 mins during exercise.

4) Drink 24 oz of fluid after exercise for every pound lost during exercise to return hydration within 6 hours.

Vitamins and Minerals and their food sources

Vitamin A:   Dark green, yellow and orange fruits and vegetables and liver

Vitamin D: Fortified dairy products

Vitamin E: Vegetable oils, leafy vegetables and nuts

Vitamin K: Dairy products and green vegetables

Vitamin C: Citrus fruits and tomatoes

Thiamine: Enriched grains and pork

Riboflavin: grains, meats and liver

Niacin: Legumes, meat and nuts

Vitamin B6: Eggs, fish, poultry and liver

Folate: Liver and leafy vegetables

Vitamin B12: Animal products

Calcium: Dairy products and dark greens

Magnesium: Grains, legumes and seafood

Phosphorus: Meats

Iron: Eggs, grains and meats

Zinc: Eggs, seafood and meats

Iodine: Seafood and iodized salt

Selenium: Meats, seafood and liver

Wednesday, March 21, 2012

Quote of the Day!

We don’t know who we are until we see what we can do- 

Martha Grimes

6 facts : machines vs free weights..

1) Machines are more costly than free weights. Free weights allow performance of numerous exercises with very few pieces of equipment.

2) Some machines may hinder development of coordination as stabilizer muscle activity is limited.

3) Machines enable the performance of some exercises that are difficult with free weights.

4) free weights allow for very easy replication movement seen in athletics or activity of daily living.

5) Weight machines: safe and easy to learn. Higher stability for beginners and special popualtions.

6) Free weights prove effective for all health and skill related elelments of fitness.

Tuesday, March 20, 2012

6 factors affecting flexibility...

An individuals joint flexibility is determined by numerous factors, including the following:

1) Activity level: People who are active tend to be more flexible than sedentary individuals.

2) Training in a limited range of motion, especially resistance training (weight training) in a limited range of motion can reduce flexibility over time, thus it is important to work muscles in a full range of motion.

3) Bulk: An increase in muscle bulk or percent fat can limit joint range of motion and limit flexibility. The additional tissue mass acts as an obstruction to joint motion limiting bone segment movement.

4) Muscular imbalance: Muscle strength and length imbalances reduce flexibility.

5) Age: flexibility decreases with age. Older adults lose muscle fibers.

6) Gender: women tend to be more flexible than men in certain areas, especially in the hips.

Monday, March 19, 2012

Phrase of the Day...

Self- monitoring....yes....Self-monitoring, this as I believe I have mentioned before on this website is the heart of a successful weight management program.

Point to ponder...

Very often people fall victim to what is called the planning fallacy which states that people consistently underestimate the amount of energy, time and other resources required to complete a task, such as achieving a fitness goal. And, this leads to a cycle of negativity, many people often loss the enthusiasm to continue on their road to success.

Do not fall victim to the planning fallacy, create short term, achievable goals.

And, yes...a qualified personal trainer such as myself will help you not become a victim of the planning fallacy.

If you are serious about starting a fitness program. If you are serious about getting in shape and staying in shape, please inquire further about my services!

Another snack under 100 caories !

Fizzy Mango Frappe'

1 Whole ripe mango, peeled and pitted\
3/4 C. orange juice
1/4 C. lime juice
1 1/4 C. club soda
2 ice cubes

In a blender or food processor, puree the mango. Add the orange juice and lime juice; process til smooth. Add the club soda and ice cubes; blend just until the ice is crushed. Pour into tall glass and serve!

Serving size: 1 cup
Calories: 83
Fat:   0 grams

Tuesday, March 13, 2012

Check this out...

Smoothies are tasty and just click!

Quote of the Day!

"The ultimate is not to win, but to reach within the depths of your capabilities and to compete against yourself."

 Billy Mills

Fit Fact

Golfing for one hour and 10 mins without the use of a cart will burn approx. 500 calories!

Did you know..?

Did you know...?

The Lima bean has been in cultivation in Peru since 6000 B.C.E

The capitol of Peru is named after this well known bean.

5 to 9...

5 to 9 represents The National 5 to 9 a Day for a better health program.

This program encourages Americans to eat five to 9 servings of fruits and vegetables every day for better health. This program was developed by the National Cancer Institute of the U.S. Department of Health and Human Services and the Produce for Better Health Foundation which is a nonprofit consumer education foundation representing the fruits and vegetable industry and has expanded to include 10 partner organizations.

Nutrient info for the older adult

Micronutrients of concern for older adults:

Vitamin D, Folate, Vitamin B6, Vitamin B12, Iron, Magnesium, Zinc, and Calcium.

However, the need for Vitamin A decreases with age.

It is essential that older adults eat energy dense foods.


Please be aware of the NuVal 1-100 nutritional scoring system.

NuVal is a nutritional scoring system that aims to simplify decision making about the foods that we choose to eat.
Nu Val considers 30-plus nutrients in the food-both good and bad and from this narrows them down to a single number.

For much more info and where to find the NuVal scoring system click here:

Links of interest...

Please click!

Monday, March 12, 2012

Two of my primary goals...

2 of my primary goals can be summarized in two words:

Inspire and Aspire

My goal is to inspire others to lead a healthy lifestyle while aspiring to be an excellent role model for a healthy lifestyle not only to others but also to myself.

Wednesday, March 7, 2012

Did you know..?

Ready-to-drink orange juice loses approx. 2% of its vitamin C content each day once opened.

Yummy Recipe..

Potato & Lima Bean Salad

recipe makes 6 servings

1.5 pounds of potatoes, scrubbed
Approx. 1/4 pound frozen lima beans
5 tablespoons French dressing
2/3 cup mayonaise
1 bunch scallions, thinly sliced
2/3 cup pitted ripe olives
salt and freshly ground black pepper


Cook the potatoes in a saucepan of salted boiling water for approx. 15 mins until they are fork tender. Drain well. Cook the lima beans in a saucepan lightly salted boiling water until tender. Drain.

Cut the warm potatoes into quarters and place in a bowl. Combine the dressing and the mayonaise in a pitcher and season well. Pour over the potatoes and toss until coated.

Add, the lima beans, scallions and olives; toss again. Spoon the salad into a bowl. Cover and chill in the refrigerator until ready to serve.