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3 Trending Gym Classes that Will Get You Excited and Toned

January 23, 2012 by

If you enjoy getting out of the house to exercise, you may want to try one of these trendy gym classes.

Zumba

Created by Beto Perez of Colombia, Zumba is a high-energy dance program that gives you amazing fitness benefits. One day, Beto forgot the music for an aerobics class he was teaching, so he improvised with his own music—and Zumba was born. Today, you can choose from Zumba dance, Zumba toning, Zumbatomic for kids, Zumba in the Circuit, and Aqua Zumba classes. You can also purchase DVDs and dance at home.

Exhilarating and fun, Zumba burns hundreds of calories an hour, tones and tightens the body, and makes you feel like you’re at a party.

Pure Barre

Pure Barre’s website claims it to be the fastest, most effective way to change the shape of your body by using small isometric movements while standing at the ballet barre. Pure Barre clients typically see results within a few weeks.

Dancer and choreographer Carrie Rezabek Dorr created Pure Barre 10 years ago to help women and men achieve a strong, lean body. The Pure Barre technique does not involve any high-impact jumping and requires intense focus to do properly, much as yoga and meditation do. The exercises work the abdominals and lower body. Classes are small, and the exercises move along swiftly, driven by the music.

Spinning

The ideal way for bicyclists to stay in shape in the off-season, spinning is indoor cycling that anyone can do. It’s adaptable to every level of fitness and experience. Most spinners burn about 500 calories per class, and spinning differs from simply riding an indoor bike in the energy and enthusiasm of the instructor, the support from the group, and the motivating music.

According to the website, spinning has five core movements. Seated flat builds your stamina, seated climb works your lower body, and standing flat helps improve core strength.  The standing climb defines leg muscles, and jumps help you become more coordinated.

Have you tried any of these gym workouts?

 

 

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Tips for Reducing Restless Nights of Tossing and Turning

January 20, 2012 by

It happens to all of us: nights we can’t sleep no matter what we do. Even if your insomnia is caused by stress or some other outside influence, simply changing a few habits will help you sleep like a baby.

Don’t sleep during the day.

We know how refreshing naps are during a hectic day. However, they can also be responsible for an awful night’s sleep. If you feel drowsy during the day, resist the urge to nap. Get out of the house—go for a walk, visit a friend, or try some retail therapy.

You may be sleepy during the day due to your food choices. Try adding a little more healthy protein to your lunch, reduce sugar or simple carbs, and drink more water. Too much caffeine can leave you tired later, so perhaps you should stop drinking coffee midmorning.

Go to bed at the same time every night, and get up at the same time every morning.

If you’re having trouble sleeping, it’s time to set up a sleep schedule. While sleeping in on the weekends is a glorious thing, a schedule will keep you alert and refreshed every day.

Make sure your mattress is right for you and in good shape.

A worn-out mattress set does more harm than just keeping you awake—it can cause back and joint pain. If your mattress is more than 5 years old, it may be time to replace it. Make sure it is big enough for you and your partner to stretch out without disturbing the other. A queen mattress is the minimum size you should have if you sleep with someone else or with pets.

Avoid drinking alcohol or caffeine before bed.

Not only can caffeine and alcohol stimulate you and keep you from falling asleep, but they can also wake you up in the middle of the night. You don’t want to go to bed hungry or overly full for the same reasons. If you feel hungry before bed, have a light snack, such as a piece of cheese or half an apple with peanut butter.

Do any vigorous exercising a few hours before bed. Meditating or yoga is fine to do closer to bedtime, as it relaxes you.

Create an environment that helps you sleep.

Everyone’s preferences are different, but some general tips will help you sleep. Wind down by reading a book or creating your own calming ritual. Keep the room dark and cool, and turn your alarm clock around so you don’t see its light. If your neighborhood tends to be noisy, use a white noise machine or a fan.

If your insomnia lasts longer than a week or two, contact your doctor.

What do you do to help yourself sleep?

 

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Top Fitness Equipment to Help Increase Strength

January 18, 2012 by

We’ve found so many different types of great fitness equipment that we had to share them with you. All of them will help you increase strength, get in shape, and feel better. Any sporting goods store or website will have a range of equipment. Pick your favorite and start!

Fitness balls

These fun PVC plastic balls give you a total body workout, and simply sitting on them while working and watching TV will strengthen your core (abdominals and lower back) and stretch your muscles. Look for a burst-resistant ball that comes with its own pump and a DVD or booklet outlining exercises.

Fitness balls come in different sizes and are gauged by the user’s height, so be sure to read the packaging or website information before buying. When you sit on the fully inflated ball, your knees should be bent at a 90-degree angle—if they aren’t, move up or down one size. If you’re heavy for your height, you may need to go one ball size bigger, or if you’re very light, you may need one size smaller.

Medicine balls

Medicine balls are smaller than fitness balls, and they’re weighted to help you improve strength in your hands, arms, core, and legs. Use them as an alternative to weights, or simply play catch with them. These bouncy balls come in a wide variety of sizes and are typically made of rubber for easy grip.

Resistance cables

Also known as toning cables, toning tubes, or resistance tubes, resistance cables are a convenient, inexpensive alternative to free weights or machines. Typically made of latex or rubber, they have handle grips, and you can use more than one to increase the resistance. Many are versatile enough to strengthen any area of your body, depending on how they’re used.

Jump rope

Still as fun as they were when you were a kid, a jump rope gives you a cardio workout with a twist: the handles hold weights to help you strengthen and tone your arms, shoulders, and back.

Wobble boards and stability discs

Much like the fitness balls, these flat boards and rounded discs help you strengthen your upper and lower body while improving your stamina, stability, and balance. Wobble boards are typically used during yoga or Pilates work to strengthen your core and legs. Stability discs can be used sitting, kneeling, lying, or standing, and you have the option of inflating them to your desired size.

Have you tried any of these fitness helpers, and how did you like them?

 

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5 Ways to Minimizing Your Risk of Developing Breast Cancer

January 16, 2012 by

We’re finding that a very small percentage—perhaps 10%—of breast cancer has a genetic link. You can take several steps to reduce your breast cancer risk, and we’ll touch on some of them here.

Avoid toxins as much as possible. (Possibly link to hazardous chemicals article here)

We live in a polluted environment and breathe air full of toxins from factories and vehicles. We eat food and drink water that is full of chemicals and stored in plastic containers that leach bisphenol-A. We clean our homes with harsh, hazardous cleansers. We use shampoos, soaps, cosmetics, lotions, and potions that contain ingredients we can’t even pronounce, much less know what they are.

Every step you take to reduce your exposure to these harmful products is not only a step away from breast cancer, but it’s also a step away from other cancers and serious illnesses. Use nontoxic cleaning products, such as vinegar and baking soda. Try some mineral makeup and goat’s milk soap. Avoid plastic containers with the number 7 on the bottom, and toss out scratched or worn plastic items. Filter your water, and choose homegrown or organically grown food.

Maintain a healthy weight and exercise.

Obesity and a sedentary lifestyle increase your breast cancer risk, but the good news is that even a small reduction in weight or moderate, regular exercise are helpful. Find activities you enjoy doing, and focus on moving rather than exercising.

An easy way to start losing weight is to eat as naturally as possible. Take it easy and don’t overwhelm yourself. Start by substituting a piece of fruit for a piece of candy, or add a few vegetables to your evening meal. When you’re used to the first step, take the next step. Before you know it, you’ll be losing weight and feeling amazing.

Have no more than one alcoholic drink a day.

Red wine is beneficial to the heart, but drinking more than one glass a day ups your risk of cancer. Enjoy that one glass of wine and know you’re doing something healthy for yourself, but stop there.

Breastfeed.

According to the Mayo Clinic, breastfeeding appears to protect women against breast cancer, and the longer you breastfeed, the more protection it gives you.

Avoid hormone therapy when possible.

Long-term hormone therapy increases breast cancer risk. Ask your doctor about other options if you’re taking hormones, as you may be able to relieve symptoms with non-pharmaceutical means. If you do decide to continue with hormone therapy, use the lowest dosage you can, and have a goal date to stop using it.

We hope this post has been helpful—do you have any tips to help other women start exercising, lose weight, or avoid toxins?

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Healthier Ways to Make Your Favorite Winter Comfort Foods

January 9, 2012 by

comfort foodsAh, winter comfort foods—is anything better than curling up in a blanket and eating your favorite?

However, many comfort foods, such as macaroni and cheese, fried chicken, and creamy stews and soups, are full of fat and calories we don’t need. Following are a few tips to reduce the fat and calories without sacrificing the taste and comfort you want.

Cut down the butter.

If a recipe calls for three tablespoons of butter, try using only two tablespoons (or less). Chances are you won’t notice a difference in taste. Using margarine presents its own problems, as most of them have hydrogenated oil you need to completely stay away from.

Try using lower-fat dairy products.

Instead of heavy cream, try using half-and-half, or use 2% milk instead of full-fat milk. Sour cream and cottage cheese come in low-fat varieties. You can find lower-fat cheeses, or use a smaller amount of high-quality cheese.

For some recipes, a lower-fat substitution might not work, but it’s certainly worth a try.

Reduce sugar by half.

While sugar doesn’t have that many calories, reducing it is always a good idea when trying to eat healthier. If you don’t like the taste with less sugar, try adding a little bit of honey.

Add more lean protein, fruit, and vegetables.

If you’re making a chicken potpie, use the leanest cuts of the chicken and add more vegetables. Try some broccoli, cauliflower, and beans.

Try pan-frying instead of deep-frying.

You’ll use less oil and have fewer calories. Try frying in olive oil or coconut oil for a change of taste. Taking the skin off will reduce fat, as will baking or oven-frying.

If all else fails, simply eat smaller portions, or make adjustments elsewhere in your diet.

If you can’t stand the way your mac ‘n cheese tastes with lower-fat substitutions, by all means, cook it the right way—just eat from a smaller bowl or plate. If you don’t want to do that, then plan your mac feast and eat less during the other meals of the day.

What do you do to reduce the fat and calories in your comfort foods?

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How to Develop Effective New Year’s Resolutions That You Will Keep

January 2, 2012 by

new years resolutions‘Tis the season to make New Year’s resolutions, but all too often they’re broken within a few days or weeks. We came up with a few ways to help make resolutions that you’re more likely to keep.

Do you really need to make resolutions?

For some people, using the word resolution dooms their plans. Maybe you should create a plan, set a goal, or make a decision.

Write it down.

To be successful in hitting your goal or resolution, you need a written plan of action. Take 30 minutes and write down what you want, why you want it, and how you plan to reach it. When your motivation wanes in the coming weeks, you’ll have that to look back on.

Be realistic.

Is losing 50 pounds in 2012 a goal that you can see yourself reaching? How about quitting smoking for the 10th time, or exercising every day? Be honest with yourself and set a goal that you can hit. Maybe 25 pounds, cutting down to ½ pack a day, or exercising three times a week are more realistic goals right now.

Focus on the short term instead of the long term.

Look at what you can do now rather than what you plan to do 6 months or a year from now. Using the examples above, focus on the month of January instead of the entire year. Decide to lose a pound a week, cut down by two cigarettes a day, or take up a new activity like Zumba or walking the dog after dinner.

Break down your resolutions into bite-sized chunks instead of trying to choke down a big goal.

Expect that things may not go the way you planned.

Most good plans have a monkey wrench thrown in at some point, and your New Year’s resolution is no different. Maybe in March you’ll hit a weight loss plateau, or your plan to quit will go up in smoke—how will you handle it? You may decide to make diet or exercise changes, or you may decide to quit smoking again.

You need to be flexible enough to roll with the punches and not feel defeated when things don’t work out as you had planned.

What has helped you to make successful New Year’s Resolutions?

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5 Things You Wish You Were Told About Menopause

December 28, 2011 by

menopause symptomsEven though the majority of women experience menopausal symptoms, and menopause is regularly discussed on talk shows and in magazines, the symptoms still take women by surprise. This can be a very stressful time for all your personal relationships, especially your marriage. Do not hesitate to get professional help if relationships become strained.

Following are a few things our patients wish they had been told about menopause.

You may start having symptoms 10 years before you actually enter menopause.

Beginning in your mid-forties or even earlier, you may begin experiencing menstrual irregularity, mood swings, hot flashes, and sleep problems. This stage, called perimenopause, can last several years.

According to the Mayo Clinic, once you have gone 12 consecutive months without a period, perimenopause is over, and you have reached menopause. You can find more information on perimenopause by clicking here.

You won’t feel like yourself.

The symptoms of menopause include hot flashes and cold flushes, night sweats, irregular periods, hair loss, facial hair, memory lapses, and inability to concentrate. You won’t feel like yourself, and you may not act like yourself either. It will pass, but it will take time. Talk to your doctor about your symptoms; he or she may be able to help you get some relief.

Your sex drive may go down.

Fluctuating hormone levels, mood swings, and vaginal dryness may make you less desirous of sex. Make the effort to stay connected with your spouse or significant other, even if you don’t want to have intercourse, and consider other ways to please each other.

You may have severe mood swings and outbursts.

Many of our patients have been surprised at the speed and severity of their mood swings. Understandably, their families feel confused about the sudden changes in mood. Talk to your doctor if your mood swings are severe, and consider other ways of relieving stress, such as yoga or exercise. Don’t be afraid to let your family know when you need time alone to work through your moods.

You won’t want to hear any advice.

It’s human nature to try to come up with solutions for problems, and your family may feel your menopausal symptoms are an issue they can solve. If their well-intended advice grates on your nerves, lovingly tell them that you appreciate their concern, but that you need them to listen and just be there for you.

For more information on possible symptoms of menopause, click here.

If you have been through this, what advice do you have for other women?

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How to Spark Creativity and Find More Joy in Each Day

December 26, 2011 by

creativityWhen you feel creative, you feel more happiness in your life because you’re living more consciously and seeking beauty. Following are several ways to spark your innate creativity and live a more joy filled life.

Explore the world of art.

Sculpting, painting, drawing—all are creative pursuits, and all unlock your creative mind. The satisfaction of creating something new is fulfilling, and you’ll find joy every time you pick up a brush or pen. Experiment with colors, details, textures, and dimensions. You should feel free as air while you’re creating.

Even if no one else ever sees your work, you’ll know it’s there and that you did it.

Learn a musical instrument.

Much like creating art, creating music elevates your mood and happiness. Learn the instrument you really wanted to take up when you were in fifth grade and didn’t. As you go down the path of learning to play it, you become one with it and raise your joy factor significantly. You’ll feel happy and joyful every time you pick up the instrument and begin to play.

And no one ever said you had to play only songs that have already been written.

Work with your hands.

Whether you like woodworking, knitting, embroidery, or origami, create something. Anything. Use your hands to form what’s in your mind. The simple act of creating raises your level of joy, no matter what you create or how you do it.

Journal.

Putting your thoughts, hopes, dreams, and desires on paper creates a record of you—what better way to spend your time? When you journal, don’t hold back. Often, you can break through barriers in your life by simply writing them down. Once they are on paper, they have no hold over you anymore. The power of journaling is, in a word, amazing.

Write that book you’ve always contemplated.

Whether you want to share 101 ways to decorate your home or a new biography of Eleanor Roosevelt, it’s time to write that book you’ve thought about for years. It doesn’t matter if you prefer fiction or nonfiction—it’s the creation of the book, the words flowing on the paper or computer screen, that matter. If you choose, you can even publish your journal.

One major barrier for up-and-coming authors is now gone: you can self-publish now, both paperback and electronically, so you don’t need a publishing house or an editor. Your options are wide open; take advantage of them to create the newest book the world needs.

Do what your heart wants you to do. Start today.

We’d love to hear from you, so please feel free to contact us or leave a comment for us on Facebook!

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The Importance of Taking Time to Reflect on Your Year

December 19, 2011 by

new yearEvery year, we take time not only to reflect on how thankful we are for our families, freedoms, and lives, but we also reflect on what we’ve accomplished during the year. We celebrate our successes and learn from our mistakes, and we decide what we’d like to achieve in the New Year. Here are a few ways to commemorate 2011 and plan 2012.

Make a list of your accomplishments.

What have you done in 2011? What were your successes and your leaps forward? No matter how small your wins may seem, they are still wins and should be celebrated. List them all so you can see what a tremendous year you’ve had. You may want to list them in categories, such as financial, health, family, etc. Rejoice in how long your list is.

Create a second list of your attempted successes that didn’t quite reach the mark. Those are worth celebrating too, even if the outcome wasn’t quite what you had anticipated or wanted. Simply attempting them is a win, and you can always try again.

Pat yourself on the back.

Look over your lists, and ensure you’ve included everything you’ve accomplished and attempted. You probably didn’t realize you made so many strides in 2011. Spend a little while remembering each accomplishment and how it made you feel. Re-create that feeling. Celebrate you and your success!

Use the lists to set your goals for 2012.

With the future in mind, decide what you want to try for next year. For each accomplishment, there is probably a natural next step. For example, if you lost 15 pounds, perhaps you would like to lose 10 more—or maybe you’d like to make sure you keep those pounds off by starting an exercise program.

If you attempted a goal and didn’t reach it this year, do you want to try again? Chances are that you learned something from trying it this year, and your odds of succeeding are even higher now. Give it another shot!

Finally, treat yourself to something special.

You deserve it for all your hard work, and this is the perfect time to treat yourself. Whether you book a spa day, take a trip during the holidays, or buy something you’ve had your eye on, celebrate yourself!

Tell us what you’ve accomplished this year so we can rejoice with you!

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Join the Fight to Stop Breast Cancer with These Four Gift Ideas

December 16, 2011 by
Grill Charms pink collection

Grill Charms Pink Collection

Breast-cancer research organizations, doctors, and patients are continually amazed at how many people donate to fight this terrible disease. It’s always special when you can donate to a worthy cause when you purchase gifts, and here are four great gift ideas that help stop breast cancer.

Grill Charms:

A perfect gift for your favorite grill master, Grill Charms are dime-sized stainless steel discs with serrated stems that are inserted in food before grilling. The charm stays in place during the cooking process to distinguish each person’s food. Grill Charms are perfect for those who like their food cooked a certain way, or for those who may be allergic to certain foods or spices.

The inventor of Grill Charms, Leslie Haywood, was diagnosed with breast cancer not long after she began the company. She created The Pink Collection and donates 10% of each sale to the Susan G. Komen Foundation.

Yes Ma’am Tees:

“Yes Ma’am, mammograms are a must!” says the pink Yes Ma’am Tee, created by Lee McCracken of Charlotte, NC. Lee was diagnosed with breast cancer and came to us in 2009 for reconstruction. The tees are $20 and can be ordered from the website, and Lee donates 15% of the sale of each tee to help pay for screenings for uninsured and underinsured women through the Carolinas Breast Cancer Fund.

If you would like to partner with Lee to raise funds for uninsured and underinsured women in your city, contact her at sales@yesmaamtee.com.

 

Yes Ma'am Tees

CHI Pink Breast Cancer Awareness Flat Iron Gift Set:

When you purchase the CHI Pink Breast Cancer Awareness Flat Iron Gift Set, you’ll support breast cancer research. The gift set includes the CHI Pink Breast Cancer Awareness 1” Ceramic Flat Iron, a pink comb, pink sectioning clips, Pink CHI 44 Iron Guard, and Pink CHI Helmet Head.

With the CHI Pink Breast Cancer Awareness 1” Ceramic Flat Iron, you’ll add shine and cut hair straightening time in half—without frizz. The ergonomically designed flat iron heat up in 10 seconds or less and has curved-edge plates to straighten or curl. Pink CHI 44 Iron Guard keeps your hair soft while it protects your hair from damage from heat styling and helps your style last longer. Pink CHI Helmet Head provides hold that lasts and adds shine.

NFL Paraphernalia:

You may have noticed NFL players wearing pink lately to bring awareness to breast cancer. The NFL shop has launched their own program, A Crucial Check, a collaboration with the American Cancer Society to bring awareness to the importance of annual breast cancer screenings for women 40 and over.

The pink apparel worn by coaches and players, along with special game balls and pink game coins, will be auctioned at NFL Auction, with the proceeds going to team charities and the American Cancer Society. You can also support the fight against breast cancer by purchasing special merchandise at www.nflshop.com.

If you know of anyone else who is making a difference to breast cancer research, please share their information with us!

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