A Fitness Partner is a Great Benefit for Motivation in Exercise and Fitness

Posted by admin | Posted on 28-02-2010

Category : Sports

Tags: Benefit, Exercise, Fitness, great, MOTIVATION, Partner

In a quest for a healthier lifestyle, women know that fitness and exercise are important. Exercise can improve your health, increase your energy level, relieve stress, and help you to sleep better. A fit woman will remain stronger and more independent as she ages.

Sometimes the road to fitness is a difficult path when you are attempting to initiate and exercise program and eat healthier alone. Attempting to exercise daily, watching your nutrition, and making healthy lifestyle changes are often overshadowed by boredom or a too busy lifestyle. At one time or another, most women have had trouble starting or sticking with a fitness or exercise program.

Being a fit woman does not have to mean a solo journey. If you have ever had trouble initiating a fitness program or sticking with the exercise program you have started, a fitness partner may be the solution. A fitness partner is a powerful motivator. Being accountable to a fitness partner can help you start a new exercise program or stick with the exercise program over time as you continue on your road to fitness.

The right fitness partner can motivate you to achieve your fitness goals. Your fitness partner should be positive and supportive as she encourages and supports you. In choosing a fitness partner, look for someone whose fitness level is close to yours. As you become fit together, you can progress at a similar pace, and encourage each other to climb to new levels of fitness. Having similar fitness goals will allow you and your fitness partner to share triumphs and encourage you to accomplish individual fitness goals.

Keep lines of communication open with your fitness partner. A good fitness partner is honest and sensitive. Cheer each other on in your fitness successes and avoid being critical.

In addition to a fitness partner, the right fitness program is also important to achieve health. Sisters in Sneakers provides a complete home fitness program and exercise program designed especially for the fitness needs of women. Sisters in Sneakers includes color coded exercise cards for flexibility, strengthening, and cardiovascular exercises so you can vary your exercise routine day to day. Since exercise alone is not enough for a healthy lifestyle, Sisters in Sneakers includes nutritional information including fat and calorie awareness to get your eating on the right track.

Motivation is important for fitness, and Sisters in Sneakers includes inspirations and nutrition tips as well. An exercise band is a great tool for resistance exercise and is also a part of the Sisters in Sneakers complete fitness program.

Look no further for your new fitness partner. Sisters in Sneakers will connect you with a fitness partner just for asking. You and your new Sisters in Sneakers fitness partner can motivate each other on the way to fitness and health, as you work out in the privacy of your own home.

It is time to get serious about starting to exercise and becoming involved in a fitness program. Your health is important. You do not need to be an athlete to be fit. The first step is the hardest.

Grab your sneakers, your new Sisters in Sneakers Home Fitness Program, connect with your Sisters in Sneakers fitness partner, and start on the path to better health with Sisters in Sneakers today.

To begin your journey to a healthier lifestyle with a complete women’s home fitness and exercise program visit www.sistersinsneakers.com

As physical therapy and physical education professionals, Linda and Debbie have been helping people get fit and stay that way for many years. As friends, they have been exercising together and encouraging others to get fit and stay that way for many years also. Together they have used their expertise and experience to develop a special and unique home fitness program for busy women who don?t want to spend a lot of time and money to stay on the right fitness track.

Best Way to Lose Weight – Diet or Exercise?

Posted by admin | Posted on 28-02-2010

Category : Lose weight diet plan

Tags: Best, Diet, Exercise, Lose, Weight

If you have been trying to lose some weight, and have done any research at all, you have no doubt read that dieting is best…or exercise is best. So which one really is the ‘best’ way to lose weight?

The short answer is that both ways may help you to lose weight, but neither one will work unless you understand some basic principles of how the body uses and stores calories.

We are all subject to what is called the Basal Metabolic Rate. This is the number of calories every living person needs to survive. It is based on the amount of calories needed to keep our organs functioning. Even walking to the fridge for some tempting snack or a cold one, and then back to the sofa for the next TV show would be considered ‘exercise’ when computing your BMR. It is the amount of calories you will burn if you stay in bed all day and do nothing.

The Basal Metabolic Rate is a clinical formula developed by countless measurements on countless people of both sexes and different ages. Your BMR decreases with both age and the loss of muscle mass. You will increase your BMR by adding muscle mass. Women and men have different formulas to compute their BMR.

A very precise BMR will factor in gender, age, weight, genetics, diet, body surface area, body fat percentage , body temperature, external temperature, glands, and the amount of exercise done on a regular basis. We can get a very accurate number without all this by using the following formula;

For women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) – (4.7 x age in years)

For men: BMR = 66 + (13.7 x weight in kilos) = 5 x height in cm) – (6.8 x age in years)

Note: 1 inch = 2.54 cm.

1 kilogram = 2.2 lbs.

As an example…a woman who is 30 years old…5′ 6″ tall (167.6 cm)…and weighs 120 lbs. (54.5 kilos)

BMR = 655 + 523 + 302 – 141 = 1339 calories a day

To find the numbers of calories we actually burn in a day we need to multiply our BMR by our activity. This is determined by the following types of physical activity;

Sedentary = BMR x 1.2 (little or no exercise, working at a desk all day)

Lightly active = BMR x 1.375 (light exercise 1 to 3 times a week)

Moderately active = BMR x 1.55 (moderate exercise 3 to 5 times a week)

Very active = BMR x 1.725 (hard exercise 6 to 7 times a week)

Extremely active = BMR x 1.9 (hard daily exercise + physical job)

Our 30 year old woman who is moderately active will need 2075 calories a day

This number is also referred to as ‘total daily energy expenditure’ or TDEE. This is the number that we have to know in order to plan a program to lose weight…no matter if we choose diet or exercise as the method.

Now back to our original question…which method is the best? Dieting all by itself will lower the BMR, making it more difficult to lose weight by simply reducing calories. Extreme dieting may actually have negative side-effects like hormone disruption (thyroid output).

Exercise without also reducing calories will result in very slow weight loss as we will not burn enough calories without very rigorous exercise…which usually results in an increase in food consumption. The recommended reduction for safe weight loss is between 500 and 1000 calories a day.

The bottom line concerning calories and weight loss is very simple. If we burn more calories then we consume we will lose weight. If we consume more calories then we burn we will gain weight. The trick is to find the balance using both diet and exercise.

Adding a moderately active to very active amount of exercise to your weight loss program also boosts your muscle mass which will increase your BMR. To keep the weight off it is necessary to lose it gradually…’crash’ or fad diets are not recommended.

Reducing your calories by just 500 a day off your TDEE will result in a loss of one lb. a week. This is an excellent rate to insure you will keep the weight off and you should not exceed 1000 calories a day, or 2 lb. a week. The combination of exercise and calorie reduction will give you the results you are looking for with the added benefit of becoming much more fit in the process.

A little effort will go a long way…happy weight loss.

The author has been an aerobics instructor for over 28 years. He has taught classes for private health clubs and has been a Certified Group Instructor for the Y.M.C.A. since 1980. He is currently developing web sites focused on Health and Fitness.


Please visit to read more on health and fitness by this author.

Treadmill Controls Your Workout Program

Posted by admin | Posted on 28-02-2010

Category : Treadmills Fitness

Tags: Controls, Program, Treadmill, Workout

Treadmill Controls Your Workout Program

Product Description
5K Race-Training Program 6 set CD Set with Guidebook
6-Disc Set: 8 Workouts, Workout times: 30-75 min., Distance Range: 1.5 – 5.5 miles, Speed Range 3-6mph

Guidebook Includes: Workouot Schedule, Nutrition & Hydration Tips, Daily Race Tips, Injury Prevention & More
Enjoy step-by-step personal race training and ultimately achieve the ten-minute mile! Your personal race coach will take you through a sereis of specially designed workouts that build on one another to … More >>

Treadmill Controls Your Workout Program

POLES for Balance & Mobility

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Posted by admin | Posted on 28-02-2010

Category : Pole fitness

Tags: Balance, Mobility, Poles

41j1UlLymdL. SL160 POLES for Balance & Mobility

Product Description
POLES help people of all ages and abilities to achieve and maintain function and mobility. This easy-to-use DVD presents vital information for anyone with mobility issues. People with Parkinson’s, MS, Peripheral Neuropathy, joint pain, arthritis, knee replacements, older adults – anyone who faces mobility challenges will find this an invaluable tool for maintaining and even regaining mobility. Proper use of poles can help with balance, posture, endurance… More >>

POLES for Balance & Mobility

Top 10 Bodybuilding Eating Plan Questions Answered

Posted by admin | Posted on 27-02-2010

Category : Sports

Tags: Answered, Bodybuilding, Eating, Plan, Questions

Developing the proper habits is a vital aspect of any fitness program, and following a solid bodybuilding eating plan is no different. Get the answers to the top 10 questions now!


Q: How many calories should I be eating daily if I plan on bodybuilding?

A: The number of calories you should be eating varies by body size. As a general rule of thumb, when you’re just starting out, you should eat somewhere between 2,500 to 3,000 calories daily. Make sure that your eating plan includes protein, fat, carbohydrates and plenty of water.


Q: How much protein should be included in a bodybuilding eating plan?

A: Multiply your total body weight by 1.2 to get the total grams of protein you need to eat in a day. You should divide this amount equally between your meals and snacks throughout the day. Protein sources should include lean meats (such as chicken and turkey) and white fish. Post protein workout shakes should be the only liquid sources of protein throughout the day. If you do choose to include protein supplements no more than half of your daily protein should come from supplemental sources.


Q: When I am bodybuilding how much carbohydrate do I need to include in my eating plan?

A: Multiply your lean body mass (your fat free body weight, not your total body weight) by 0.8 to get the amount of carbohydrates you should be eating in a day. These should be divided between your major meals. Carbohydrates should also be included post workout.


Q: How much fat (and what types of fats) should I plan on eating when I am bodybuilding?

A: About 25% of your calories should come from fat. This isn’t to say you should increase the amounts of harmful fats in your diet. Essential fatty acids (EFAs) are needed when your bodybuilding. These include omega three and omega six. A good way to make sure you get your EFAs is to include flax seeds, flax oil, are flax meal in your diet. Another good source of EFAs is fish. Fish oil supplements can be taken to increase your EFAs.


Q: Should soy be a part of my bodybuilding eating plan?

A: No. Women often include soy in their diet to raise their body’s estrogen levels naturally. When estrogen levels rise, testosterone levels decrease. Since testosterone is a body builders best friend, it’s in your best interest to reduce your soy intake as much as possible while you’re trying to increase your muscle mass.


Q: How large of meals and snacks should I be eating when I plan to concentrate on bodybuilding?

A: You should eat something every 2 to 3 hours while you are awake. Instead of trying to eat 3 and meals a day it’s important to bring that up to between 5 to 7 smaller daily meals. This gets your body’s metabolism up and feeds your muscles so there able to continually repair themselves.


Q: Do I have to avoid alcohol when I’m bodybuilding?

A: Yes. When you are bodybuilding it’s important to decrease the amounts of alcohol you consume, if not completely cut it out of your diet. Alcohol can negatively affect your testosterone levels.


Q: When considering my bodybuilding eating plan what types of carbohydrates should I include?

A: Nutrient dense whole grains fruits and vegetables should be a part of your healthy eating plan when you are bodybuilding. Candy bars, soda pop, and other empty calories should not be a part of your eating plan.


Q: Why should I eat cruciferous vegetables when I’m bodybuilding?

A: Cruciferous vegetables have many important health benefits. One of the benefits of cruciferous vegetables is they suppress the amounts of estrogen in your system. Suppressing the amount of the estrogen in your system increases the amount of testosterone in your system. Testosterone is a natural bodybuilding enhancer.


Q: What should my post workout snack include?

A: Post workout snacks need to include protein and a high glycemic carbohydrate. The reason you include a high glycemic carbohydrate is to get the protein into your system as quickly as possible. Do not include fats in your post workout snack. Fats will slow the absorption of protein and carbohydrates.


By following the above guidelines for your bodybuilding eating plan, you will maximize your results with minimum effort and time. Good luck!

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