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By admin On December 16, 2009No CommentsThe weather outside may be frightful..but don’t let your mood go that direction, too!
Last minute shopping, long lines, a burnt attempt at Christmas cookies, Christmas card paper cuts, a strand of holiday lights that don’t work..fa la la la..it’s enough to make anyone go crazy with anxiety.
It’s important to take a step back, breathe and relax. Yes, it may be easier said than done, but Self.com has come up with a day by day guide that will soon put the step back in your jingle bell rock.
Day 1: Instead of driving around to take in the sites of the holiday lights, take a walk instead. Just twenty minutes of exercise can increase seratonin–the key factor to your mood!
Day 2: Don’t make attempts to avoid the Salvation Army buckets this season, it feels guilty and giving even a little money to charity will reward you with an amazing feeling of helping.
Day 3: Don’t fret the small stuff. Ok, so you ate the sugar cookie..stop hyperventilating..you will be okay. It’s not worth the stress to fret over every calorie, so enjoy it. Your overall well-being will thank you.
Day 4: Take a deep breathe. No really, do it. Breathe in for four counts and out for eight. This small step lowers your heart rate and relaxes your entire body.
Day 5: Surrounded by busy, frantic shoppers, heavy bags knocking into you left and right and not a perfect gift in sight. The mall is breeding grounds for anxiety and stress. Find an oasis. Stop into the nearest Bath & Body Works or favorite department store and use some of the hand lotion samples. Any lavender and ylang-ylang scents provide an instant stress-relievaer.
Urban Girl Fitness Quote of the Day:
A perpetual holiday is a good working definition of hell. ~ George Bernard Shaw
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By admin On December 13, 2009
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Alright ladies..I admit it.
I’ve fallen off of the fitness bandwagon..
Let’s take this as an experiment, as it’s something we’ve all gone through at some point. Bogged down with life and long days, it’s often hard to choose between the treadmill or a warm, comfy couch, sweatpants and a glass of vino.
Well, after almost three months, I’m getting back in the game of fitness. Sorry for abandoning my Urban Girls, but don’t fret, I’m back b%tc#@s.
Here’s the game plan:
1..Reconnecting with my long lost love: First stop is the gym tomorrow. The gym bag is packed and the iPod is loaded, so hello treadmill here I come. It may be hard, I may sweat and potentially cry..but it will be good to get back!
2..After sticking my hand in a greasy bag of popcorn this evening, popcorn that I had the guilty pleasure of melting my own butter to drizzle on the crispy kernels, I realized I have hit rock bottom. Yes, the holidays may be upon us, but it’s certainly no excuse to eat like you’re preparing for hibernation. I vow from here on out to read the labels and eat fresh. Buttery is not better.
4..Baby it is cold outside. Would I rather stick my head under the covers in warmth? Yes. Do I want to look like a hot mess? No. I vow to face the cold to hit the gym and pump up the heat!
3..No more excuses!
5..No crying!
6..No whining! (Well..this is fitness for the urbanite who loves to shop, dine and whine..who am I kidding!?!)
It’s good to be back ladies, let’s do this thing!
Urban Girl Fitness Quote of the Day:
My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was to keep swinging. ~Hank Aaron
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By admin On September 23, 2009
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Take a hike, hit the hills (no, not the Justin Bobby “Hills”), get out of the city and turn your outing into a full-body toner. You can burn up to 450 calories an hour on uneven terrain! Here are some great tips thanks to Self Magazine.
Loosen Up!: Make sure to hold your arms slightly bent and relaxed. Pump your arms back and forth and increase your stride to up your calorie burn.
Striding Right: Working your way over bumps can be an amazing way to tone your thighs and rear. Try to stay light on your feet when going downhill. Seek out the steepest paths and take small steps, if your stride is too big you will get fatigued faster.
Carry On: If you bring a backpack, make sure the bulk of the bag’s weight rests on your hips. It’s important that core and leg muscles do the lifting, not your back.
Catch the View: Always keep your head raised to avoid neck pain or injury.
Urban Girl Fitness Quote of the Day:
My grandmother started walking five miles a day when she was sixty. She’s ninety-three today and we don’t know where the hell she is. ~Ellen DeGeneres
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By admin On September 9, 2009
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The equation is simple, if you burn 500 more calories than you consume each day you are bound to lose one pound a week.
One pound a week!
There’s good news–that doesn’t mean you have to live in your gym, day in and day out.
Here are some fun activities that will have you burning calories in no time and you won’t even know it.
Activity Time to roast 500 calories (thanks to www.shape.com):
Fore!: Golf, 1 hour and 45 minutes
Walk It Off: Race-walking (4.5 mph) 1 hour, 10 minutes
Five, Six, Seven, Eight…: High-impact aerobics, 1 hour, 5 minutes
Row, Row, Row Your Butt: Rowing, 55 minutes
Jump Around: Jumping rope, 45 minutes
Feet to the Pavement: Running (6 mph), 45 minutes
Spin Me Right Round: Group cycling, 45 minutes
On the Rocks: Rock climbing, 40 minutes
Throwing Punches: Boxing, 40 minutes
Full Speed Ahead: Elliptical trainer, 40 minutes
Urban Girl Fitness Quote of the Day:
I keep trying to lose weight… but it keeps finding me! ~Author Unknown
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By admin On September 5, 2009
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Rice, fish and veggies. Sushi is usually the go to healthy food when it comes to heart-friendly, low-fat ingredients.
So what’s the problem here? Sushi is bound to be healthy, right?
Sure, the Japanese style sushi. Unfortunately, Americans have a tendency to supersize everything and often use mayo, oil and fried shrimp.
Tsk. Tsk.
Here’s a guide of the healthiest and chubby challengers to stuff in your purse (and stomach) on your next sushi outing..
Skinny Stuff-Me-Silly Sushi:
Assorted Sashimi..hello Omega-3’s!
Veggie Rolls..veggies, ’nuff said.
Edamame..mmm soy.
Tako (octopus)..protein, B vitamins, iron, selemium, taurine..oh my!
Sushi Suckers:
Tempura Rolls..two words. Deep. Fried.
Spicy Tuna..try to stay away from mayo.
Philadelphia Rolls..here’s a tell-tale sign, they don’t even serve these rolls in Japan. Since when do they have cream cheese in Japan?
Dragon Rolls..one ounce of raw eel contains 3 grams of fat..eek!
Urban Girl Fitness Quote of the Day:
In Mexico we have a word for sushi: bait. ~Jose Simon
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By admin On September 5, 2009
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Liquid pounds put a damper on any diet–it doesn’t make you full, it doesn’t satisfy your chocolate cravings, it shouldn’t count, right?
Wrong. A simple glass of orange juice sets you back at 122 calories!
Researchers have concluded that we drink 10 percent to 15 percent of our daily calories. Unfortunately, all of those sodas, juices, energy drinks and (gasp!) Starbuck’s do quite the number on our waistlines.
How do I quench my thirst, you might ask? Stay hydrated with water and this fun, low-calorie drink, thanks to Chicago’s Red Eye Weekend Edition. It will satisfy all of your sugary, bubbly, say ahhh beverage cravings!
Homemade Orange Cream Soda
Get This..
6-ounces of pulp-free orange juice concentrate, thawed
1 liter club soda
1/2 teaspoon orange extract
1 cup fat-free frozen vanilla yogurt, thawed
1 orange, seeded and thinly sliced
Do This..
Combine orange juice, club soda and orange extract in a pitcher. Blend in thawed frozen yogurt. Add orange slices and serve over ice.
**Shopping Savvy Tip: When searching for yogurt, try to stay clear of the artificial sweeteners. If you can pronounce the ingredients then throw it in your cart.
Urban Girl Fitness Quote of the Day:
I come from a family where gravy is considered a beverage. ~Erma Bombeck
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By admin On September 1, 2009
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It’s official.
Coffee is actually good for you!
No it’s not a dream. That cup of joe in your hand can help fight disease, increase brainpower, keep you feeling young and help fuel those tough workouts.
So put on a fresh pot, get your favorite coffee mugs out and learn why you should be jumping for java all thanks to Self.com..
Bean Benefits: Lifelong caffeinated-coffee fans may be less prone to develop Alzheimer’s and Parkinson’s diseases. Coffee’s antioxidants may tamp down cell damage linked to Parkinson’s. And caffeine blocks inflammation in the brain, which is associated with Alzheimer’s.
Smile Sips: Caffeinated java has antibacterial and antiadhesive powers, so it may keep cavity-causing bacteria from eating your enamel. It also slashes oral cancer risk by half!
Diabetes Dodger: People who sip 3 to 4 cups of regular or decaf coffee a day are 30 percent less likely to develop type 2 diabetes.
Stop Those Stones: Gallstones grow when mucus inside your gallbladder traps cholesterol crystals. Xanthine, found in caffeine, may reduce mucus and risk for deposits.
Skin Saver: Two to five cups of regular coffee daily may help lower your risk for nonmelanoma skin cancer by up to 17 percent.
Bosom Buddy: Premenopausal women who downed four cups of regular coffee per day experienced a 38 percent reduction in their breast cancer risk, a study in The Journal of Nutrition finds.
Urban Girl Fitness Quote of the Day:
Behind every successful woman is a substantial amount of coffee. ~Stephanie Piro
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By admin On August 25, 2009
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Running is hard enough, but add the following combinations into the mix and prepare for the worst to take a toll on your mind, body and goals.
Everybody makes mistakes, the best way to approach your running mishaps is to determine what you are doing and know how to fix it.
Here are some of the most common running mistakes..
Sad Shoe Story: Wearing old running shoes, or even the wrong type of running shoes can lead to injuries galore. Go to a specialty running store to evaluate your foot type and running styles. They can determine whether you’re an overpronator, underpronator or neutral runner, this will lead to the perfect shoe recommendations. Always, always make sure to replace running shoes every 300 to 350 miles.
Terrible Too’s: Too much. Too Fast. Too soon. More is not better when it comes to running, especially if you haven’t been training. Pushing yourself to your limits is great in most cases, but in running it will only lead to injury. Be conservative and know what you can and cannot handle. Don’t be afraid to walk if you are just beginning to get into the routine. Pay attention to every ache and pain, listen to your body, if your arch feels like it might snap in two then stop! Give yourself a rest day every now and then, at least once a week!
Oh No Overstride: Overstriding, otherwise known as landing with your heel first can be bad news for your pace. This is a great way to waste valuable energy. Try not to lunge forward with your feet and focus on landing mid-sole with your foot directly underneath your body.
Downhill Don’ts: My favorite part. Downhill. With downhill comes the urge to lean forward, overstride and let the hill take control. Guess what? That’s a big no, no! Lean slightly forward and take quick, short strides. Do not do the opposite and lean back to brake yourself.
Drink Up: Don’t underestimate how much water you lose while running. Worried you are going to get a side stitch if you drink to much water? Well don’t. Dehydration is terrible for your performance and overall well-being. Pay close attention to how much you drink before, during and after running. An hour before running, try to drink 16 -24 oz. of water. Take in 6 -8 oz. every 20 minutes while running. Don’t forget to rehydrate afterwards!
Urban Girl Fitness Quote of the Day:
Running is one of the best solutions to clear the mind. ~Sasha Azevedo
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