Obesity Prevention: Screen and Sedentary Time

by Jari Love

In today’s age electronics and screens surround us. T.V, ipads, computers and smartphones are part of our daily lives. But more and more studies are linking the amount of time we spend with these screens and the associated “sit time” with obesity. In a recent article published by Harvard, researchers found that higher amounts of screen and “sit” time negatively impact both Body Mass Index (BMI) and overall health.

There is strong evidence to suggest that cutting back on T.V time can help with weight control in both children and adults.

1. Early TV habits have long lasting effects. The more TV children watch, the more likely they are to be overweight. This tendency is particularly apparent in children who have T.V’s in their bedrooms. Not only this, but children who watch a lot of television are at a higher risk for obesity well into adulthood and mid-life.

2. Trials designed to reduce children’s TV use, have found improvements in body mass index (BMI), body fat, and other obesity-related measures.

3. In The Planet Health trial, for example, students assigned to receive lessons on the benefits of reduced TV time had lower rates of obesity in girls. While another trial found that third- and fourth-graders who received an 18-lesson “TV turnoff” curriculum cut back on TV time and on meals eaten while watching and had a relative decrease in BMI and other measures of body fatness.

4. There is also evidence that the more television adults watch, the more likely they are to gain weight or become overweight or obese. Related to T.V linked obesity issues is evidence that too much TV watching also increases the risk of weight-related chronic diseases.

5. The Nurses’ Health Study, as one among many similar studies, followed more than 50,000 middle-age women for six years. A summarized analysis of these studies found that for every two hours two hours spent watching TV, the risk of developing diabetes, developing heart disease, and early death increased by 20, 15, and 13 percent, respectively.

6. A small pilot study in 36 men and women found that adults who cut their TV viewing time by half, compared to a control group with no limits on TV, burned more calories each day, and had a greater reduction in BMI than the control group.

7. Screen and TV watching may contribute to obesity and poor health in several ways: by displacing physical activity, promoting poor diets, enabling poor snacking choices and by interfering with sleep.

8. Many studies show that TV viewing is associated with greater calorie intake or poorer diet quality: food-related TV ads often promote high-calorie, low-nutrient foods and drinks; TV shows and movies frequently feature Branded products which are overwhelmingly for unhealthy foods; TV food ads influence food consumption, shows that feature food ads saw an increase of 45 percent in snack consumption than in shows with non-food advertising

9. TV food and drink advertising to children ages 2–11 decreased from 2004 to 2008; however, advertising to adolescents (12–17) and adults (18–49) rose substantially in the same period. A recent review of the sugary drink advertising market found that children’s and teens’ exposure to sugary soda ads doubled from 2008 to 2010, with Coca Cola (a CFBAI member) and Dr. Pepper Snapple Group (not a member) leading the way.

10. There are no overarching nutrition standards for what constitutes a “healthy” food or drink—and the future of such standards is a matter of hot political debate. Proposed standards, released in April 2011, have been met by strong resistance from the food and beverage industry and have been stymied by Congress.

11. Game playing, sitting at work, driving, and obesity—have not been studied as extensively as TV watching. But there is evidence that these other forms of “sit time” can contribute to obesity

12. There’s evidence that spending too much time sitting—at work or at home—increases the risk of becoming obese, and may also increase the risk of chronic diseases and early death. It is unclear whether sitting itself is the culprit, or whether sitting is just a marker of another unhealthy aspect of lifestyle. It’s also possible that other types of modern sedentary behaviors promote overeating in different ways: Reading or working on the computer, for example, may increase people’s stress and lead to overeating, while listening to music may distract people from noticing whether they are hungry or full.

13. Overall, there is little doubt that time spent watching TV is an important risk factor for obesity—and a modifiable risk factor. There’s evidence that excessive marketing of unhealthy foods and beverages on television contributes to the TV–obesity link.

14. Ways to curb exposure to TV and media: limit children’s screen time to no more than two hours per day–The American Academy of Pediatrics also recommends no screen time for children under the age of 2; Make children’s bedrooms TV-free and Internet; advocate for stricter regulations on TV/media food and beverage advertising to children.

15. Staying active helps with weight control, as does limiting sedentary activities—recreational computer time, driving, and the like. Replace “sit time” with “fit time”—walking or biking for part or all of a workday commute, instead of driving, or playing in the park instead of playing video games. Help creating an environments that supports active lifestyles, and be aware of media and advertising’s influence on your food intake and choices.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Celery Root Bisque (Dairy Free!)

by Jari Love

Here’s a deliciously creamy (yet dairy-free) way to enjoy your veggies. This wholesome, tasty soup is perfect as a light meal.

Celery Root Bisque 
Servings: 8 

Here’s what you need…  

• 2 Tablespoons coconut oil
• 1 bunch scallions, chopped
• 1 large yellow onion, chopped
• dash of sea salt plus 1 teaspoon
• 1.5 lb celery root
• 32oz organic chicken broth
• 1 (13.66 oz) can coconut milk
• 1/4 cup fresh chives, thinly sliced
• black pepper

 Directions:

1. In a large soup pot, place the coconut oil over medium-low heat. Add the scallions, onion, and dash of salt. Cook for 15 minutes, until tender.
2. Peel the celery root, then chop into small pieces. Add the celery root pieces, 1/2 cup of water and the remaining 1 teaspoon of sea salt to the pot. Cover and cook until the celery root is tender, about 15 minutes.
3. Add the chicken broth and coconut milk then cook, uncovered, for 20 minutes. Let cool slightly.
4. Use a hand blender to puree the soup into a very smooth consistency. Garnish with chives and black pepper. Enjoy! 

Nutritional Analysis: One serving equals: 154 calories, 11g fat, 430mg sodium, 7g carbohydrate, 1g fiber, and 4g protein.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Habits to Keep You Fit Forever

by Jari Love

Maintaining a healthy lifestyle isn’t easy. It’s not something you figure out once and forget about it. It requires an immense amount of discipline, adaptability, and patience, spread over years and years of everyday life.

 As you get older, maintaining your level of health and fitness gets trickier. There are injuries — or simple wear and tear — to take into account. As your body chemistry changes, you’ll need to adapt your diet to get the vital vitamins and minerals you need. You’ll even need to adjust your schedule to get enough sleep, which becomes hard if kids are in the picture.

 Simply put, maintaining a level of fitness, over the course of a lifetime, is a monumental task. But you can tackle it — with a set of established habits and routines, as well as resolute willpower. 

To help get you there, we’ve compiled a list of six things you can do today to help you get fit, stay fit, and take your fitness seriously. Things will change with time, so be ready to adapt. But these habits will give you a baseline, and hopefully keep you fit forever. 

1. A solid sleeping schedule 

It’s really hard to understate the importance of sleep. Sleep is when our body recovers — whether it is from exercise, stress, or something else entirely. Getting a solid amount of sleep every night has been linked to higher productivity, increased ability in the gym, and higher levels of mental activity. In short, sleep is important. 

Do your best to establish a solid sleep schedule. You’ll ideally need between six and eight hours per night, which can be more difficult as family obligations mount, or if you’re spending more time at work or school. But get in the habit of making sleep a priority. Your body will thank you. 

2. An easy morning routine 

The morning — or whenever you wake up — may be the most important part of your day. That’s why you need to develop a routine, keep it, and use it as a springboard to set you off for another round of victories. 

A morning routine can be simple — shave, shower, eat a healthy breakfast, make your bed, and you’re off. Maybe mix in some meditation. The point is, develop a healthy routine that works for you, and stick to it. It may be the only constant in your life during stressful times, so let it be a comfortable, therapeutic process. 

3. Drop the sugar 

Sugar is linked to all kinds of negative outcomes. So, your best bet is to kick your sugar habit now, and never look back. Start drinking your coffee black, your tea without any sweetener, and opt for a piece of fruit instead of having a bowl of ice cream or reaching for a Snickers. 

Sugar is addictive; but if you can crush the habit in your early years, you won’t even crave it after a while. And if you can save yourself years of sugar intake by kicking sugar now, you’ll live a longer, healthier life. 

4. Concentrate your diet 

Many of us struggle to control our diet, but one easy way to do so is to concentrate the things we eat. That is, centralize your diet around a select group of foods, and only occasionally stray from your plan. By all counts, you’ll want to construct a diet that is vegetable-based — not necessarily vegetarian or vegan, but heavy on the greens — and not so dependent on meats, breads, and fats. 

Pick some foods, such as eggs, fish, and vegetables, and build a diet around them. These will be your dietary staples, although you can obviously add some variety to the mix, and adapt as time goes on. By concentrating your diet, you’ll be healthier and more knowledgeable about the caloric and nutritional content you’re consuming. 

5. Stress relief 

You’re going to need to find a way to decompress, or blow off some steam. Some guys like to go to the shooting range or play pickup basketball or soccer. A great habit to get into is weight lifting or running to relieve stress. Other fantastic, stress-relieving habit to pick up are meditation and yoga. 

Whatever gives you peace of mind for a brief amount of time, you’ll want to adopt it as a ritual. Everyone needs some solace from time to time, so find a way to let your daily frustrations go. Again, this is something that changes with time, so don’t be afraid to strike out of your comfort zone. 

6. Learn to love exercise 

Finally, you’ll need to exercise. And learn to love it. You may be a runner, lifter, swimmer, or hiker. Regardless, it’s important to develop a love for physical activity, and to make it a mainstay in your life in some form or another. 

Some people make gym trips a centerpiece of their day — no matter what, they make sure they get their workouts in. For some people, it’s a daily run, a weekend hike, or a camping trip. No matter what it is, you’ll want to get “addicted” to some kind of physical activity. 

In the long-run, you’ll set yourself up for success. Just teach yourself to view exercise and the rest of these habits as simple parts of your day; something you enjoy rather than a chore to be completed. 

via cheatsheet.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Workout Excuses You Cannot Use Anymore

by Jari Love

Being in shape and looking great makes our lives as women so much easier and more enjoyable. Working with many moms, young women, and even high school girls, I hear the same excuses over and over about why they can’t work out. 

Guess what? I’m about to blow away five of the biggest excuses we hear. No more excuses! You can do this — immediately. 

1. I’m too out of shape to go to the gym 

With Clickbank, YouTube, the Internet, DVDs and outdoor yoga, you do not have to go to the gym to get in shape. In fact, you can get into good shape at home! Then, if you so choose, you can join a gym when you feel more comfortable. 

If you’re like me, you’ll work out at home forever — and love it! I exercise at home everyday with a kettle bell, medicine ball and dumbbells. Granted, I have some background knowledge, but with technology, you can follow along with online programs in the comfort of your own home every day. 

I blow everyone away with this fact from my physical therapy days: My oldest patient was 108. She did awesome booty squeezes and leg kicks, and excelled at riding the stationary bike. As we age, our bones become more brittle, and one way we can prevent fracture is exercise. Get started now. Within a few days, you’ll see a difference — you will! 

3. I don’t have anyone to exercise with me 

When I hear this excuse, I know you’re grasping at straws. Someone in your circle of friends feels just like you do. The difference between your friend and you is that they are afraid to ask around… but I know you are motivated, strong-willed and ready to get healthy. Ask around and see who’d like to join you on your morning walk. You’ll be surprised at how many women will take you up on it! The bonding and exercise together will make your soul so much happier. 

4. I don’t look good in workout clothes (or I don’t have anything to wear)!

There are so many cute exercise clothes out there, but seriously? Your fashion statement should not be a reason to stay out of shape. All those new yoga pants are adorable and comfortable, and I’m guilty of wearing them every time I get a chance. You do not have to look like a celebrity to start getting in shape. Throw on some old pants, a cozy top and tennis shoes, Google “yoga for beginners” and get moving. You’re exercising in your cozy clothes in your cozy home. Boom. 

5. I don’t have time 

I hear this one more than all the others, but no one is ever “too busy” for 10 minutes of exercise. It’s not a lack of time, but a lack of planning and prioritizing. Ouch. Yes, that may have stung a little, but I was guilty of that excuse once, also. It doesn’t fly when you realize taking away 10 minutes of your morning show, 10 minutes of your evening show or 10 minutes of gossiping with a neighbor could be spent exercising.

The common myth is you must exercise 60 solid minutes every day or it doesn’t count. That’s simply not true. Any physical activity is better than zero, and popping in 10 minutes here and there throughout the day really adds up. Truly look at your schedule, and see where you can carve out time. Jog while the kiddos practice ball, get up 10 minutes earlier, do lunchtime yoga or go bike riding on the weekends. Finding time is possible with creativity, planning and dedication.

Regardless of your reasons to avoid exercise, there is a way to squeeze in time for yourself. You need exercise, you deserve exercise and you will love yourself once you get into a routine. Try some little changes for at least a month, and before you know it, they will become habit. Love your body, and your body will love you back!

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

When Heavy Weight Lifting Pays Off

by Jari Love

Weight lifting isn’t just for body builders. Everyone can benefit from adding resistance weight training to their exercise regime. 

Here’s why: 

#1: Stronger Bones

No I don’t mean your muscles! While of course your muscles will get stronger by lifting weights, your bones will get stronger too. Since weight-bearing exercise stimulates bone formation, bones, like muscles become stronger and denser when demands are placed on it. This is great news since it means that weight lifting reduces the risk of osteoporosis and bone fractures. 

#2: Improved Balance

Strength training strengthens and tones your muscles by contracting them against a resisting force. Increased strength and tone aids in better body mechanics resulting in better posture, balance and coordination. Improved balance can reduce your risk of falling by as much as 40 percent, which is a crucial benefit especially as you age since elderly people who lose their balance can often wind up with life-altering broken bones. Lifting weights can help you stay mobile and strong throughout your life. 

#3: Improved Brain Function

Strength training helps us grow more muscle and bone cells and helps make the ones we have more powerful and effective. However, it is not just our body cells which receive these benefits. The same signals which increase muscle and bone cells also encourage growth, power and efficiency in our blood vessels and brain cells. Stronger blood vessels coupled with a stronger heart can also improve blood flow to the brain and has the potential to improve memory, slow the onset of dementia and boost overall cognitive performance. 

#4: Prevent Disease

Strength training not only improves the look of your body, but can also help you stay healthier. Studies have shown an overall improvement in your body’s ability to fight inflammation, including inflammation associated with colds and flu, as well as the body’s increased capacity for glucose control good news for those at risk for diabetes. Increased heart strength reduces the risk of heart disease and lowers blood pressure, while strength training has also been found to ease the pain of osteoarthritis and reduce depression.

 #5. Improved Mood

Lifting weights elevates the number of endorphins (your brain’s natural mood boosters) which makes you feel great, not to mention the self-esteem boost you receive when you look and feel strong.

 #6: Burns More Calories:

Lifting weights does so much for your physique. Strength training is crucial to weight control because increased muscle mass corresponds to an increased metabolic rate. Muscle burns calories even while at rest while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.

 #7: You Eat and Sleep Better

Regular weight-lifting can make you more aware of what you put in your body. Better self-awareness makes it easier to say “no” to temptations, while people who lift weights regularly fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. Improved overall sleep quality is also key to maintaining weight loss.

 Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Top Tips for Firming Up a Saggy Butt

by Jari Love

If you ask people to identify the least favorite part of their body you will find that many get upset about a saggy bum or bottom. Although the lower body contains the largest muscle groups, we often have trouble keeping these muscles in top condition – and this is the primary cause to a saggy butt.

How do you get these muscles back in shape? You use “targeted” workouts and you partner them with fat burning exercises that help to define all of that gorgeous muscle you are working so hard to build. Keep in mind that you will not see changes overnight. It is going to take the average person from four to six weeks before they see and feel the major muscle groups begin to take shape. However, within eight to ten weeks most people have the “lifted” and rounded bottom they covet.

The Way to the Best Backside

What sort of exercises are needed? If you visualize the muscles of the buttocks, you already know that the “gluteus maximus” are the defining muscles in this area. That tells you that anything you can do to challenge and strengthen them is going to make a big difference. Additionally, you can always boost the effectiveness of any exercise by adding some hand weights when possible – such as five pound dumbbells, etc.

The exercises to use at least three times per week  to firm up a saggy butt are:

• Squat - This is “the” exercise for lifting the butt. It is done by standing with the feet at shoulder width apart. Toes are pointing forward. Put your hands in “prayer position” in front of you or hold the arms straight out at shoulder height. Bend the knees and begin to squat until the thighs are parallel with the ground. Remember to squat downward – not forward. Pause for one breath when your thighs and shins are at a 90-degree angle and then lift to original position. Do three to five sets of eight to twelve squats.

• Deadlifts - This benefits you by demanding that your butt muscles do most of the lifting of a heavy barbell from the floor. The most effective is the “straight-leg deadlift” done with a rack. The barbell is roughly three inches above the knee and this is a safer approach to the lift. You begin at the center of the bar with right palm facing towards you and left palm facing away and thighs touching the barbell you stand straight and use the legs to lift the barbell from the support pegs. Take two steps back, and tuck the navel towards the spine to ensure proper back position (flat back). Let your buttocks begin to project behind you as you lower the bar to the ankles (keeping knees slightly bent). Lift your head and look at the wall in front of you. Contract your butt muscles as you raise the bar and return to your initial position. The barbell is close to, but not touching the body. Do three to five lifts in sets of eight to twelve.

• Lunges - When perfected, the lung is highly effective at butt lifting. The best version is the walking lunge and it is done by standing with the feet together (hold weights at the top of the shoulders for even greater results). Take a large step forward with the right foot, bend the knees and lower the body into the lunge. Check your form to be sure that the thigh is parallel with the floor and the knee is above or slightly behind the toe. Lift with the bent leg (standing up out of the lunge), and then step forward on the left foot. Repeat fifteen times on each leg.

Perform these sets at least three times per week, and do at least 30 minutes of daily fat burning, cardio work and you could see your new and shapely butt in the next four weeks.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

4 Natural Ways To Soothe An Angry Gut

by Jari Love

It’s pretty much impossible to dodge the occasional upset stomach, diarrhea, or constipation. Tummy trouble is just a part of life. Fortunately, a cranky belly tends to feel better quickly if you keep hydrated and stick to easy-to-digest foods.

But for people with “functional bowel disorders”—doctor-speak for conditions that cause chronic stomach pain and other digestive problems—a stomachache isn’t just an every-now-and-then thing; it’s a debilitating ailment. The most common bowel disorder is irritable bowel syndrome (IBS), which affects roughly one in 10 Americans, according to H. Christian Weber, MD, a gastroenterologist at Boston Medical Center. For the millions of people with IBS, letting stomach pain run its course isn’t an option.

Fortunately, there are several drug-free methods proven to calm an angry gut.

1. Ditch these foods.
Whole wheat, honey, beans, and even garlic can cause trouble—or not. The tricky thing about bowel disorders is that everyone’s gut is different, so what irritates one person’s gastrointestinal tract may be harmless for someone else’s. That said, something called “the low FODMAP diet” should work for just about anyone, Weber says. FODMAP is short for “fermentable oligo-di-monosaccharides and polyols” (say that three times fast), and it targets natural sugars that pull water into the intestines and make digestion difficult.

There’s a long list of foods forbidden for people on a low FODMAP diet, including watermelon, lentils, and chickpeas. But passing on hummus is a no-brainer compared to suffering through chronic stomachaches or diarrhea. Also, you may only have to give up your favorites for a few weeks, says Stephanie Moleski, MD, a gastroenterologist at Thomas Jefferson University. After a 2- to 6-week “elimination phase,” during which you ditch every FODMAP food possible, you can reintroduce items one at a time until you’ve identified your triggers.

2. Get off the couch.
Exercise is a potent remedy for everything from depression to Alzheimer’s disease. A workout can also quell the discomfort associated with digestive disorders, research suggests. “Endorphins are painkillers,” Weber says. And exercising releases them while upping the amount of oxygen circulating in your body, which makes you feel better—albeit temporarily. Weber says exercise doesn’t really address the underlying causes of your angry gut. Still, if you’re looking for natural relief, a little sweat is a great way to sidestep ibuprofen. Research isn’t clear about whether aerobic exercise is better than strength training, so Weber suggests you try both and stick with whatever type makes you feel best.

3. Assess your stress.
A big interview, public speaking, or other stressful activities can launch stomach cramps, feelings of nausea, and gas. Some experts attribute this to something called the brain-gut axis. Basically, your brain and your gut talk to each other. When one’s upset, the other may feel junky, too. (Some research suggests those with bowel disorders like IBS also tend to feel depressed or anxious.)

As a result of this brain-gut connection, stress can be a big trigger for people with chronic stomach problems, Moleski explains. “When you’re having a lot of stress, it’s going to wreak havoc in the intestines,” she says.

There are several quick ways to slash stress. Finding a method that works for you may make your gut happier in the long run. In one study, people with bowel disorders spent 15 to 20 minutes a day fighting stress with yoga, meditation, or prayer. After 9 weeks, they reported less pain, lower anxiety, and better quality of life.

4. Grab some peppermint.
Although he doesn’t usually recommend supplements, Weber says anyone looking for a natural way to ease stomach pain could try peppermint oil, which studies show can calm symptoms of IBS. But Weber cautions against picking up peppermint supplements at your nearest health store. They’re only lightly regulated by the FDA, and are often loaded with unnecessary additives that could do more harm than good. He advises talking with your doctor before trying a supplement.

via prevention.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Quick Tabata Workout

by Jari Love

Tabata workouts are short and intense bursts of exercise that are designed to burn maximum fat and calories. The idea behind Tabata is that you work as hard as you possibly can for 20 seconds, then take 10 seconds to rest, and then repeat that for a total of 8 times. This is the first HIIT workout ever created, by a guy in Japan.

You can use any exercise in a tabata workout, but the main thing is to chose an exercise that will work all your muscle groups and elevate your heart rate.

Start any workout with a little warm-up to get your blood flowing before doing any intense exercise. Then set a timer, either on your watch or phone and get to work. It is a total of 4 minutes, so there’s no room for excuses in not getting a workout done on this busy Monday.

Here’s your workout! Let me know how it goes. I have instructions below on how to do a burpee.

Browse Tabata Workouts

To do a burpee, start standing straight up with your core engaged like you’re being punched in the stomach. Then bend your knees and reach your hands down to the floor. Hop your feet back, keeping your core strong, not letting your back sag, into a plank. Do a pushup (if you can). Finally hop the feet back to your hands and stand up. If you’re advanced, you can add a tuck jump when you stand up.

Burpees work your quads, glutes, core, shoulders, and chest. Best workout ever!

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Sitting all Day? Try These Stretches

by Jari Love

When you sit, your body slumps, your metabolism slows, and you…spread. At least, that’s what all the experts say. But if you’re in a job where you must sit—or you don’t want to spend hundreds of dollars on a standing desk—you’ll be happy to learn that there are ways to undo the damage—plus boost your calorie burn.

 First, chairs and couches lead to trouble for the simple reason that they support your body weight. With a chair holding you up, your ankles, knees, and hips stiffen, your muscles weaken, your shoulders round forward, and your back hunches. Even worse, your circulation slows, which depresses your metabolism.

 Yikes. Okay, now for some good news: In a new study published in the American Journal of Preventive Medicine, researchers tracked nearly 13,000 women for 12 years to find out how much health damage sitting could do over the long term. Yes, years spent on the couch or hunched over a desk was linked to a greater risk of weight gain, heart disease, and an earlier demise—but only for women who sat still. When the researchers separated the women into three groups—low fidgeting, moderate fidgeting, and high fidgeting, they discovered that the most active sitters completely dodged any increased health risks. These women sat as much as 7 hours a day, but by continually tapping their fingers, bouncing their legs, and, the researchers suspect, hopping up frequently, they were able to avoid the health impacts of lounging.

 So if you’re trapped in a chair, be sure to add some fidgeting and get up to wander around every 20 minutes or so. And try out the 6 stretches below. They’re designed to counter the muscle-weakening, joint-stiffening, and shoulder-hunching effects of spending too much time on your keister.

 What to do: Hold each of these static stretches for 30-seconds, and try to do the series in this order, twice a day. 

1. Supported Backbend

 Why: Bending backward helps improve posture, and supports the muscles that stabilize your spine. 

How: Stand facing away from a wall, your heels about one foot away from the baseboard. With your arms over your head, elbows bent backward so that your palms are facing the wall, slowly lean back and catch your body weight with your hands. Walk your hands down the wall until you begin to feel a stretch. (You may also need to step further away from the wall as your back bends. 

Be sure to start slowly; as your back gets stronger you’ll be able to go deeper into the backbend. Place the tip of your tongue in the roof of your mouth, drop your jaw, and breathe in and out through your nostrils as you hold the backbend. 

2. Lunge With Rotation 

Why: Build strength in your legs and shoulders while stretching your hips. The twists will also help maintain healthy spinal movement (healthy discs). 

How: From a standing position, take a big step forward with your right foot into a lunge, taking care that your right knee does not extend past your toes. Place your hands on either side of your right foot. Now lift your right arm toward the ceiling and turn your gaze upward at the same time. As you exhale, try to rotate a little deeper into the rotation. Switch sides and repeat. 

The lunge is not as deep as a “runners lunge,” and the bottom hand touches the knee, not all the way to the floor. 

3. Shoulder Opener 

Why: Sitting tends to pull our shoulders inward and collapse our chest. This opens the shoulders and chest.

How: Stand up straight and tall, holding a towel or belt in each hand behind your back. Raise your arms behind you as high as you can without feeling discomfort. Pull your shoulders back and together as you lift the towel.

4. Low Cobra With Feet Elevated 

Why: Stretching through hip flexors (they get really tight from being bent in a seated position for too long); strength for the glutes; openness in the chest and shoulders; strengthening for the lower back.

How: Lie face down with your ankles resting on a foam roller or set of yoga blocks. Press your forearms into the floor and pull your shoulders back as you raise your head up and back. 

5. Star Reach 

Why: This move lengthens the body by stretching the shoulders, chest, mid-back, hips, and ankles, and it’s the perfect antidote for chair-tightened joints and muscles. 

How: Stand with your legs slightly wider than hip-width. Reach your arms high in the sky with palms facing forward. Spread your fingers. Rise high on your tippy toes. You’ll experience an exhilarating stretch from the extension of the ankles, knees, hips, chest, and shoulders. 

6. Number 4-Sit 

Why: This little muscle in your rear end atrophies and tightens with prolonged sitting. With a simple stretch you can keep your piriformis active and flexible. 

How: While seated, cross your right ankle over your left thigh. Use your right hand to apply a tiny bit of pressure to the inside of your right knee, and then slightly lean forward until you feel a gentle stretch in your right piriformis (on the side of your glute). Hold the stretch there as you inhale. When you exhale, attempt to apply a tad more pressure and lean a half an inch further forward into the stretch. Continue with each breath. Switch sides and repeat. 

via prevention.com 

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Red Wine Burns Body Fat

by Jari Love 

Study Shows Red Wine Can Help Burn Body Fat

Everyone loves to read articles and research like this. Red Wine can help burn body fat. Whoop whoop!!! Now, that doesn’t mean go and drink a bottle of wine for lunch today and expect to lose a pant size. Wine still has a lot of sugar in it, but the resveratrol has proven positive effects to help burn body fat. A word of advice, pair red wine with a lean meat. The meat will help off-set the up-swing of your blood sugar levels from the intake of sugar.

BURN BODY FAT – New research claims that berries, grapes and other fruits can help cut down the type of fat that leads to weight gain. Researchers believe that the study findings could help devise a strategy for the treatment and prevention of obesity.

 According to a research team at Washington State University, daily intake of fruits helps convert weight-gaining “white” fat into calorie-burning “beige” fat. This, in turn, prevents an increase in weight.

During the study, researchers provided a high-fat diet to the subject mice. A few mice were supplied with resveratrol, an antioxidant commonly found in almost all fruits. The amount of resveratrol given to the mice was equivalent to between two and three servings of fruits per day for humans.

The researchers noticed that the mice who consumed resveratrol ultimately gained 40 percent less weight than the mice who were not fed resveratrol. Researchers believe that due to resveratrol, the mice were able to convert white fat into beige or brown fat, preventing weight gain. The team believes that similar polyphenols in different fruits might also help in oxidation of body fat.

“They convert white fat into beige fat which burns lipids (fats) off as heat, helping to keep the body in balance and prevent obesity and metabolic dysfunction. We are using resveratrol as a representative for all the polyphenols,” said lead researcher Professor Min Du in a statement.

In addition to berries and grapes, apples and red wine also contain resveratrol. However, grapes have the highest amount of the polyphenol. The study findings have been published in the International Journey of Obesity.  Via ibtimes.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.