Halloween Tricks To Help You Control How Much Candy You Eat!

Halloween is always a tough day for me. I have a huge sweet tooth! I've learned a few tips that have really helped me to survive Halloween without suffering from extreme guilt and an upset tummy.

Buy candy that you don't like. That's challenging for me because I like most candy. I don't like regular tootsie rolls, Jolly Rangers or a lot of candy corn so that's what I buy. I also give any left overs to my church or the food bank so it's not around to tempt me.

My kids are all grown up but when they were young I let them choose they're favorite candy and let them choose what they were going to give a way. I believe it's good to teach children about sharing at a young age.

I had a protein bar that's really filling tonight to get some extra will power. I hope the ghosts and goblins gobble up all your candy!


Your fitness expert

Lynn    www.getrealfit.org


A special thanks to
Free Stock Photo: FreePhotos.com
for supplying the photo

Aerobic Classes Offer More

Aerobic classes have so much to offer you! You work your body in more ways than if you walk, run, or bike. You build coordination, work various muscle groups, improve fast twitch muscle development and improve your balance if you have a well-designed routine.

Finding a good instructor is key. You want to make sure they are certified or have a college degree in exercise physiology. Knowing how the human body works is key to creating a good aerobic routine.

Having fun during your classes is important. Being the best in the crowd is not necessary. Having good form and listening to your own body is where your focus should be. It is difficult to have fun in a class if you believe that you have to compete with the other participants. We all have our gifts. Some people are naturally coordinated while others have to work at it. I am not a natural. I have to work hard at learning new routines.

If the class uses a lot of jumping and leaping moves, known as high impact; a good instructor will demonstrate low impact examples for those who are not able to do the high impact moves. Older people and those with injuries should limit the amount of high impact they do.

Many gyms and studios label their classes as to the difficulty so you will know if the class is your level. That is extremely helpful. If they do not label the difficulty of their classes be sure to ask what type of classes the facility has so you will be able to take the appropriate level of class. You do not want to find yourself in a class that is meant only for the "super fit" unless you are highly fit. In the advanced classes no examples of low impact are generally shown and the instructor usually really pushes her students.

There are lots of different types of aerobic classes here are a few:

Step classes are very popular. If you are coordinated and have healthy knees step classes are great. Step classes can be tough on your knees and if you are not coordinated you can get hurt falling off the step.

Dance classes like "Zumba" and "Hip Hop" are packing women in! They are fun and get your heart pumping while you wiggle your hips which gives you great abs. They are generally low impact as well which makes them doable by most people.

Boot Camp classes are very effective. Know that when you enter a boot camp class you will not be babied. They are no-nonsense get the job done classes. You will be doing a lot of basic moves like push ups and jumping rope. The instructor may play the "tough guy" role for effect. Take that with a grain of salt and go at your own pace.

Spin classes generally require a pre sign up do to limited equipment. You may need special shoes. Some facilities provide them other require you to bring your own. A good instructor will have you huffing and puffing in no time. She will work your coordination by having you up and down in your seat, swinging your arms and lots of other fun moves.

Water aerobic classes are great for those who are not able to do regular "land aerobics" as well as those who just love to be in the water. The instructor will have you using the water's resistance to challenge your muscles and lungs. All you need is your bathing suit, a towel, the willingness to work and you are ready!

Kickboxing is my favorite type of aerobic class. The moves utilize your upper and lower body very effectively. You will have lots of oxygen in your body which allows you to burn lots of fat and to keep going longer due to having so much oxygen in your system. Fat requires oxygen to become used as a fuel source. The more oxygen you have in your system the more fat you can burn. It is a large fuel source so you can keep working out for a long time and it's by-product is water so you will be more comfortable throughout your workout session.

Most gyms and community centers offer aerobic classes. You also have the option of using workout DVDs at home or doing the DVDS with a group of people at a common location. Workout DVDS are wonderful for those days you are not able to get to the gym as well.

If you have not tried aerobic classes I highly suggest that you do. They challenge your muscles, coordination, balance and are really fun to do! They offer more than most other forms of aerobic activities.

Your fitness expert

Lynn   www.getrealfit.org

Foods You Eat And Foods You Taste

My husband and I went out with friends last night to a French restaurant. We really enjoy spending time with this couple. They both want to trim down and asked for my help.

They asked me if I didn't like my food. I told them I  loved the food but I have a rule. I only eat half of my food at restaurants. I went on to tell them that using your fist to determine what a healthy portion is works well too.

Dessert...well I only tasted it. Diving into a really rich dessert is something I gave up when I got my first grey hair! It's just not worth gaining weight for a short lived pleasure. I can taste it and pretend I ate the whole thing lol.

I don't deprive myself but there are certain foods I eat and others that I taste. It's worked very well for me and I highly suggest it to you.

As we age our metabolism slows down. Accepting that and making changes is important for retaining good health through out your life.

The other thought "I paid for that dinner" has changed in my mind to "yes I paid for it but I don't want to pay for it later too." Cleaning your plate is not a good idea. My mother was wrong on that one.

I look forward to working with my friends to help them rethink about food.

If you're struggling with weight issues you can always leave a comment here or visit my website  www.getrealfit.org and leave a question on my contact page. I'll do my best to answer your questions.


Your fitness expert


Lynn     www.getrealfit.org

What Is The Argument About Swimming And Weight Loss?

If you need an aerobic activity that is easy on the joints swimming is your best choice. There is little argument in that fact but there is plenty of argument about other aspects of swimming.

There are those who say that swimming is not a good exercise for weight loss. Their theory is that swimming causes the body to hold on to extra fat in order to keep it's self warm in the water. They also say that the water supports your body so you do not get as much muscle development as with "land" aerobics. Muscle is active tissue so it raises your metabolism. If you are trying to lose weight you want your metabolism high. Others believe that the resistance water provides does allow muscle development to occur while swimming.

Most agree that swimming does increase your appetite. It is very important to be aware of that possibility and to avoid over eating after a swimming session. Being highly aware of your food portions is critical if you want to lose weight while using swimming as your aerobic choice.

Another factor that most agree on is that when you do "land" aerobics your core body temperature increases and needs to cool down after you exercise so you continue to burn calories after your "land" workouts in order to bring your temperature back to normal. The water keeps your temperature down while swimming so you do not burn the extra calories after your swimming session.

No matter what the augments are, swimming is a worthwhile activity. It does burn calories, tones your body and gets your heart in great shape while being easy on your joints. Just be calorie aware and you should reap the benefits swimming offers.

You do need to swim for at least twenty to thirty minutes at a good clip to get an aerobic effect. Just playing in the water is not going to get you fit.

If you do not have health issues that require no impact, a great idea is to combine swimming with "land" aerobics like walking, jogging, aerobic classes and such. Your body loves variety and needs some stress to get strong.

Finding a pool can be more difficult than going out your front door to take a walk. Researching your local community centers is an option. Some colleges and high schools also have swimming pools that may be available to the public during certain hours.

Your fitness expert 

Lynn   www.getrealfit.org

There's Nothing Like The Love Of A Pet

I have a new furry family member. Her name is Betty. She was born with one eye smaller than the other. It has some other problems too so the breeder offered her to me. She's an Australian Terrier.

My house is crazy right now. I have 2 other dogs and they are not happy about their new girl friend. I'm dedicating my time to my furry family so I may not be posting every day for a week or two.

Betty is such a gift to me. I had spine surgery and have a bit of a stiff neck so I look a little odd and Betty has one eye that looks a little odd so together we're perfect!

She is touching me in ways I didn't even know I needed to be touched. She is so innocent and loving. This is going to be my favorite breed of dog.

Here she is with her "boy friend" one of my other dogs, Andy. My other dogs have not spent much time around dogs. I had a little 2 pound pup with lots of issues so we couldn't get out much plus my oldest dog is dog aggressive as well as neurotic. He really is. Bringing this sweet girl into our home is going to be a lot of work but the rewards should be amazing if I do the work.

We're taking dog training classes from a great trainer that's an hour away so lots of traveling is going on. She's the little black pup in the middle of the picture.

I'm getting tons of exercise walking all my doggies so that's good. I'll do my best to post as often as possible but I have to take care of my furry family, get them working together and get her potty trained ugh.

I'm a total computer addict so it's great to have her limiting my computer time:)

There are tons of posts to read on this blog. Please enjoy them. I'll be back to my regular daily posting once I'm sure my furry family is able to take care of themselves.

Lynn

Outdoor Biking Tips and Cautions

Biking can be a good aerobic activity whether inside or outside. There are some precautions needed to keep outdoor biking safe.

Outdoor biking is not for everyone. If you have neck or spine issues it can add to that problem. Today's aerodynamic bikes may help you go fast but they also cause stress to your neck and lower back. The impact caused by going over normal road and or trail irregularities can aggravate spine issues.

Having your handlebars at a good height is important. If they are too low the neck extension and back flexion that creates can do some real damage to your spine. A good way to see if your handlebars are the correct height is to place a yardstick on your bike seat and on top of your handlebars.The yardstick should be level. If the yardstick is lower on your handlebars then you need to adjust them.

Opting for a comfort bike can be a good alternative to standard bikes. Your handlebars are high so your are not leaning over. Having good suspension is very important if you are sitting upright. The impact caused by going over road and or trail irregularities causes the vertebrae to jam together so having adequate suspension is extremely important when riding a bike that has you sitting upright.

Finding the correct height for your seat is trial and error. Most people have one leg that is longer so having the prefect height for both legs can be tough to find. One suggestion is to place your heels on the pedals then pedal backwards. Your knees should fully extend. Then when you pedal forward with the balls of your feel on the pedals you will have a slight bend in your knees which is the desired position for your legs.

Having the correct saddle size is important too. Most women need wider saddles to accommodate our wider hips.

Your helmet should allow you to see without having to over extend your neck. If the brim is too low it will cause you to lift your head up to see under the brim. That is very damaging for your neck.

Recumbent bikes are becoming more popular. The sitting position on a recumbent bike is similar to sitting on an easy chair. The seat back provides support and allows you to push your pedals without sliding backwards. The balance point is different on the recumbent bike. You do not steer with your body. It takes some practice to ride a recumbent bike. If you fall you generally land on your feet so you are more likely to break an ankle than get a concussion. On a regular bike you generally land on your head. If you have osteoporosis you should be sure to check with your doctor before riding this type of bike. Also make sure that you are wearing bright colors and reflectors because it is far more difficult for an automobile driver to see you.

Riding a bike outdoors can be very good exercise but you need to be knowledgeable about the pluses and minuses of bike riding outside especially if you ride on the streets. You need to use precautions. Be aware of the vehicles around you. Have your helmet on. If you have spine issues it is very important to make wise choices when selecting your bike. Find a bike with a good fit and go out and have fun!

Your fitness expert

Lynn    www.getrealfit.org

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A special thanks to 

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For providing the above photo