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Toning Shoes? File that in Too Good to Be True…
Flash-forward to present day and the newest rage is toning shoes that promise to give you a better body just by wearing them. The mechanism is different from Dr. Scholl’s, but the big difference here is price. This current crop of shoes cost anywhere from $110-$300 a pair. Manufacturers include Reebok, MTB, Sketchers and Avia, among others. The popularity of these shoes has exploded, with sales of $17 million in 2008 growing to over $245 million in 2009. That means a huge number of people, mainly women, are literally buying into the fitness claims of these shoes. This new generation of toning shoes claims that the shoes have features that cause minor instability when you wear them. The shoes activate muscles in your body to fight the instability, leading to weight loss, better posture, toned muscles, healthier backs and a myriad of other health claims. Each company claims to have science behind their development. For example, Reebok has a study claiming to show increased muscle activation in five subjects walking a short distance on a treadmill. They presented no evidence that this increased activation led to any meaningful increase in any measurable level of fitness. In general, these studies all tend to be internal studies funded by the shoe manufacturers. There has been no actual science published in a peer-reviewed journal, which is considered the gold standard for legitimate results. Nike is one company that has not jumped on the toning shoe bandwagon. A Nike exec’s comment was, “the best way to tone is to train. There are no shortcuts.” Perfectly Fit Corporate Services, Inc. agrees. The only way these shoes work to tone muscles is if you go out and walk in them. Otherwise, the only weight loss you are likely to experience is in your wallet. Nancy Tashman, Perfectly Fit Corporate Services, Inc. Eating and Exercise: Fuel Your Workout
When should I eat?Eat a small meal composed of complex carbohydrates (whole grains and fruit), lean protein and a little healthy fat one-two hours prior to exercising. For example, a bowl of whole-grain cereal and a few chopped nuts with skim milk, whole grain crackers and peanut butter; low-fat yogurt and a banana, or string cheese and an apple are all great combinations for a pre-workout meal. A replacement shake is a good alternative if you are pressed for time. Many avoid carbohydrates due to the common myth that “carbs cause weight gain,” but they are missing out on the benefits “carbs” have to offer. Carbohydrates are your body’s main source of fuel. When digested, they are converted to glucose (blood sugar), your body’s primary energy source. Glucose is used to help burn fat for a fuel. You simply can’t “burn” fat without carbs present! Carbohydrates also nourish your muscles in the form of glycogen, providing energy in a hurry during exercise. What are quality fuel sources?Complex carbohydrates: Examples include starchy vegetables, fibrous fruits, oatmeal, brown rice, couscous, quinoa and whole grain pasta, bread, cereals and crackers. Healthy (unsaturated) fat: olive oil, nuts, nut butter, seeds, avocados, and fish oil. Lean protein: Choose lean cuts of meat, poultry, fish, and low fat dairy, nuts, beans or soy products. Meal Timing
It’s important to make the right choices before and after you exercise. Otherwise, your hard work won’t yield the results you want. Nourishing your body with balanced meals and snacks throughout the day is the first step toward preparing for exercise. Your pre-exercise snack will not make up for meals missed. In addition, eating once or twice a day is a sure way to lose muscle and lower your metabolism. By not eating, your body uses muscle protein for fuel because it doesn't have enough carbohydrate to burn. If you start your workout well fueled, your body will burn a combination of the carbohydrates stored in your muscles Understanding how your body’s blood sugar levels rise and fall explains why you need to continually refuel your body. When you eat, your blood sugar (or glucose levels) rises, levels out and then drops in about three hours. If you don’t eat three hours later, your blood sugar will begin to drop even further. When your blood sugar drops too low, your body’s emergency mechanism kicks in to make sure there is enough sugar around for vital organ function. It does this by breaking down lean muscle mass for energy, which sabotages your body’s ability to burn fat. To control your appetite, regulate your blood sugar level, build lean muscle mass and provide your body with energy for daily activities, you must eat every two to three hours. Experiment with both timing and content for your pre-exercise snack. See what works for giving you energy without making you feel bloated or sick to your stomach during your workout. Replenish Your MuscleAlthough eating is the last thing you want to do when you are hot, sweaty and tired after a hard workout; eating a properly balanced snack 30-45 minutes after a workout will help your body to recover quickly. After a strenuous workout, your body’s energy levels are considerably depleted and must be replenished. Exercise causes small tears in the muscle tissue and depletion of glycogen. Help your body recover from the exercise stress imposed upon it by having a balanced Drinking your post workout snack is an excellent strategy. Liquids are easily digested and absorbed at a faster rate. Although drinking a shake that includes protein powder after a workout is popular, it’s not necessary to have large amounts of it. Twelve to fifteen grams is sufficient, and 100% pure whey, soy or egg white protein is sufficient. You don’t need any special additives like creatine or any of the other “workout enhancers” you see at health and vitamin stores. If a single scoop of protein powder contains 25 grams of protein, simply use 1/2 a scoop. You can also save money by trying a good old-fashioned glass of milk; in fact, low fat chocolate milk is a perfect recovery snack. What about sports drinks?Sports drinks, like Gatorade and PowerAde, are designed to replace the sodium, potassium, and other electrolytes lost through perspiration from intense exercise lasting 60 minutes or more. Many exercise enthusiasts drink them during moderate workouts in place of water. However, this results in the consumption of unneeded calories and undermines their workout efforts. Unless you are engaging in high intensity exercise for 60 minutes or longer, hydrate yourself with water. Water should preferably be cold as cold water is absorbed into the system more quickly than warm water. Dehydration will hinder your exercise efforts, leading to muscle fatigue, loss of coordination, lack of energy, muscle cramps and in severe cases, heat exhaustion and heat stroke. To prevent dehydration, exercisers must drink before, during and after each workout. The American Council on Exercise suggests the following tips for healthy hydration:
Your body is an engine that you need to fuel and re-fuel to stay at peak performance, and water is the coolant of choice. With a little advance planning for meals and snacks, you can get the most from your workouts. Lisa Carr, Perfectly Fit Corporate Services, Inc. Taxes Work to Change Behavior
There is a clear correlation between the increased consumption of sugar-dense soft drinks and the increased incidence of obesity in the US. Cutting consumption of these drinks is a way to lower the overall calorie consumption of the public. A controversial method to cut consumption is to institute a tax on these soft drinks. While the soft drink industry is already mounting a loud argument against such a tax, new research continues to demonstrate that this is a very effective way to change behavior. One recent study reported that increasing soda prices are linked to better health. This study followed over 12,000 young adults for 20 years. The researchers found that for every 10% rise in the cost of a 2-liter bottle of soda, people consumed 7% fewer calories from soda and fewer calories overall. With a $1.00 increase per 2-liter bottle, the subjects consumed on average124 calories per day less, which was associated with a two- pound weight loss and a decrease in the risk for pre-diabetes. In another study, researchers simulated weekly shopping trips for families and manipulated the pricing of food. When healthy food was made more affordable, people bought more healthy food but used the savings to buy more junk food, resulting in a net “unhealthy shopping cart.” However, when the price of junk food The writing is on the wall for soda and other sweetened drinks. PepsiCo recently announced that it would stop selling full-calorie soda in schools worldwide as of 2012, and Coca-Cola is removing the drinks from primary schools world-wide (unless parents or the schools request them), clear signs that these companies recognize that these drinks contribute to childhood obesity. Spurred by Mayor Michael Bloomberg, New York City has declared war on drinking empty calories, and recently, the mayors of both Philadelphia and Pittsburgh have each proposed a tax on sugary drinks as a way to fight obesity as well as balance city budgets. Using the wallet to control behavior has been shown again and again to be an effective method of changing behavior. Cigarette taxes are a perfect example of just how effective increasing cost can lead to a decrease in an unhealthy behavior. Some people, and certainly the beverage industry, would suggest that taxing drinks is an inappropriate infringement on a person’s freedom of choice. However, when consumed in moderation, the increased cost of these drinks through a tax is negligible. The cost really comes into play when sugary drinks are purchased and consumed in excess. Given that drastic action is required to fight obesity and associated illnesses, the time is right for a tax on these products. Nancy Tashman, Perfectly Fit Corporate Services, Inc. Exercise of the MonthStep-Ups Muscles targeted: Targeted: Quadriceps, Hamstrings, Gluteals, Core Basic Step-Up: Stand in front of or next to a step, bench or box with one foot on the support. Angle of the thigh at the hip should not exceed 90° with foot on step. Step up onto the support, keeping your body weight on your supporting leg. Step down again and repeat for 8‐12 repetitions, then change legs. For added difficulty, raise knee and balance on one leg as you perform the step‐up. Hold dumbbells for greater resistance.
Advanced Step-Up: Combine step‐up with a squat or a lunge as you begin or step out of the move. Hold dumbbells for greater resistance once you have the correct form.
Fresh-ipes
Turkey Picatta Source: Nancy Clark’s Sports Nutrition Guidebook
Most fried fish is cooked in fat that does not contribute to a heart-healthy diet. This recipe offers a low-fat alternative for fans of fried fish. Many cereals make a nice topping for this fish dish, such as bran flakes or crushed shredded wheat. You can also use plain bread crumbs seasoned with grated parmesan cheese, garlic powder and oregano, or crushed Melba toast. Ingredients: Directions: Optional: Sprinkle with parsley and/ or parmesan cheese. Yield: 2 servings. Nutrition Information: Calories: 240, Carbohydrate: 8, Protein: 40g, Fat: 5g Source: Nancy Clark’s Sports Nutrition Guidebook Contact us: www.perfectlyfitcorporateservices.com |
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Shoes that tone your legs and behind just by wearing them? Where have you heard that before? In 1968, Dr. Scholl introduced his iconic exercise shoe—a wooden clog or sandal with a small raised area that your toes could grip, activating the calf muscles to give you shapelier legs as you wore them. They were inexpensively priced, and millions of pairs sold by 1972. They have made moderate fashion comebacks every few years since, but no one talks much about the toning aspects anymore.
How many times have you stopped exercising because you felt dizzy, shaky, or just plain tired? Not giving your body enough fuel to go the distance can lead to such symptoms. Many people exercise on an empty stomach to avoid feeling sick; but by not eating, they find themselves unable to work to their maximum potential. Proper nourishment will enable your body to work hard so you can reach your goals. 
and the fat stored in your fat cells.
snack, as listed above. This quickly affects body composition change (muscle gain, fat loss or both). 
One of the most important questions in the battle to fight obesity is how to change eating habits. Most would agree that Americans have grown increasingly dependent on processed food and sugar, leading to an increasing collective waistline. However, not everyone agrees on how to combat this area of the obesity epidemic. One area that presents an easy target is the consumption of sugary soft drinks.
was increased; more healthy food and less junk food was purchased, leading to an overall healthier shopping trip.
Ingredients:
Crunchy Oven-Baked Fish Sticks