March 10th, 2010

Do you listen to music when working out? If not, maybe you should start! /// No Comments ///

By Cheney

According to H3 Fitness Specialist Amber Shadwick, recent results published in the Journal of Sport & Exercise Psychology, reveal that plugging into paced (beats per minute) music increases stamina on a treadmill by 20 percent.

 

However, do you find that your iPod sometimes serves as more of a distraction than motivator?  Finding the right beat, fumbling with the cord, where do you put it…  Just a few of the problems I have faced when trying to get my groove on and sweat at the same time.

 

Finding the right song for your workout = beats per minute (B.P.M.’s).  Listening to music that matches the pace of your individual footfall can also give you a psychological boost at critical points of exhaustion and fatigue. To figure out how many B.P.M.’s your workout tunes should be, count how many times your feet hit the ground during a one-minute run, or for you “purposeful” walkers out there, take an estimated minute and a half count. 

 

According to an article by the New York Times, “a stroll walker going at a pace of around 3 miles an hour, a remixed track has a count of 115 to 118 B.P.M.; for a power walker going 4.5 m.p.h., the count is 137 to 139 B.P.M., while the B.P.M. for a runner elevates to 147 to 160.”

 

Why didn’t I think of this…The Magneat; the ultimate management solution to tangled cords.  Not only does it come in really cool colors and designs, but this tiny $15 gadget can help you retain focus from annoying cords during your workout.  Click here to see how it works!

 

Here are a few reasons why you should invest in the Magneat!

- No more messed up wires !
- Provides ear relief.
- Enjoy music as it should be, untangled n´fun.
- Suitable for almost any headphone / earphone / hands-free cords.
- Fits on almost any clothing, any where / any wear.
- Eco-friendly.
- Patented design and function.
- Collectable.
- Finally, a solution for annoying headphone wires!

 

Hands-free iPod solutions.  A great choice for gym-goers is the iPod Shuffle.  The world’s smallest music device, with a built in clip, and holds up to 1,000 songs.  The newest generation even talks to you – letting you know the artist and name of the song playing.  You can purchase one for as low as $59.

 

If you feel that you need a little more song space, you can get a sport armband that will hold an iPod of any size in place.  Find your fit here.

 

Now that you have your music ready to go – get out there and get moving!  I’m interested – what is the song that gets you moving?

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March 9th, 2010

EXTRA! EXTRA! Read all about it! – Research shows that chewing sugar-free gum can help you save calories /// No Comments ///

By Cheney

gum EXTRA! EXTRA! Read all about it! Research shows that chewing sugar free gum can help you save calories

Don’t get me wrong- chewing gum isn’t like a magic weight loss pill by any means, but research shows that people who chew sugar-free gum (which is usually less than 5 calories/piece) are likely to consume fewer calories throughout the day. 

 

A study from Louisiana State University revealed that individuals who chewed gum were able to control their appetite better, decreasing daily intake by 40 calories and reducing snack cravings.  Another great benefit of chewing gum is that it’s a sufficient substitute for high-calorie sweet treats like candy.  I’m a “sweets” person myself, so for me popping in a piece of gum will satisfy my sweet tooth.

 

The important thing to remember is that the key to weight loss is exercise, along with a well-balanced diet- chewing gum is not and will never be the solution, but for some people- it can be a valuable tool to help manage hunger and cravings. 

 

For more information and tips on how to save calories by chewing gum, visit WebMD Healthy Eating and Diet.

 

My EXTRA flavor top picks include Sweet Watermelon, Island Cooler and you can’t go wrong with original Peppermint…What’s your favorite?

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March 8th, 2010

Full Body Benefits of Exercise /// No Comments ///

By Cheney

We all know that physical activity is good for our body – but do you know the real details?  Take a deeper look at the ways your vital organs benefit from daily movement.  You won’t ever have to wonder again why exercise gives you such a wonderful glow and feeling!

 

HEART
The heart pumps blood and oxygen to all vital organs. Exercise training increases the maximum amount of ventilatory oxygen uptake by increasing both maximum cardiac output (the volume of blood ejected by the heart per minute, which determines the amount of blood delivered to the exercising muscles) and the ability of muscles to extract and use oxygen from blood.

 

LUNGS
Maximum ventilatory oxygen uptake drops 5% to 15% per decade between the ages of 20 and 80. The best way to take care of the lungs is to give them lots of exercise and not to smoke. Deep breathing of fresh air is the best exercise for the lungs.

 

LIVER
It metabolizes food, filters toxins and converts ingredients into substances that are needed in all parts of the body. Your liver is one of the largest and most important organs in your body. The liver when healthy will store vitamins, sugars, fats and other nutrients from the food that you eat.

 

KIDNEYS
Your chances of developing a kidney stone in your lifetime are 1 in 10. More than 300,000 people suffer from renal failure each year. The kidneys produce urine which is the waste in the body. Often kidney problems are the result of dehydration.

 

SKIN
The skin is the body’s largest organ. By sweating naturally you assist in cleansing the skin and keeping it elastic and healthy.

 

LYMPHATIC SYSTEM
The lymphatic system is the bodies filter system which supports immune function. A healthy lymphatic system filters out bacteria and other foreign particles.

 

COLON
The colon is vital for effective health because it serves the function of transporting waste out of the body. Hydration of the digestion system will improve colon health. This can be done by drinking an equivalent number of ounces of water to your body weight every day.

 

BLOOD
Blood delivers the needed nutrition to all the vital areas of the body.  A regular exercise routine stimulates the blood system and assists the body in eliminating waste.

 

Thanks to Danielle, Program Intern, for supplying content for today’s blog.

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March 5th, 2010

H3 Recipe: Strawberry Mousse /// 1 Comment ///

By Cheney

If you missed our Wednesday e-mail update, you missed out on this tasty low-calorie dessert! 

(Don’t let it happen again by sigining up to receive our weekly e-mail newsletters here.)

 

STRAWBERRY MOUSSE from the H3 Kitchen

Have a sweet tooth? Don’t let desserts be your downfall. Swap out your ice cream for this delectable low-calorie strawberry mousse!

 

Ingredients:

-  8 oz. Fat free cream cheese

-  1½ cups Confectioners’ sugar

-  ½ cup Pureed strawberries (frozen or fresh—strain after pureeing if you don’t want seeds. Sugar free strawberry jam works as well)

-  1 cup Skim milk

-  16 oz. Sugar free, non-dairy whipped topping (does not have to be dairy free)

 

 Preparation:

~ In a mixing bowl, mix cream cheese, sugar and strawberries

~ Slowly add milk and beat at medium speed until smooth

~ Fold in thawed whipped topping

~ Chill and scoop as you would ice cream (freezing gives it the texture of ice cream)

 

Number of servings: 16

Serving size: ¾ cup

Calories: 65

Fat: 1 gram

 

Download the recipe card here. 

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March 4th, 2010

Make it happen with fitbook /// No Comments ///

By Cheney

Looking for a new fitness journal?  For those of you who aren’t following Adam on Twitter (what are you waiting for?!), you may have missed out on this helpful tweet.

 

Check out the fitbook; the perfect journal for setting goals, creating a game plan and watching those dreams become reality.  According to the fitbook website, ‘research shows that people who write down their goals are 75% more likely to achieve them’.  Sure, it takes hard work and a bit of discipline, but setting yourself up for success starts with writing down your goals and determining a plan to reach them.

 

Not only is Adam a fan of this portable journal, I think you will be too.  Check out a few of its features you can find listed on the fitbook website:

 

Goal – oriented.  Using a 12 – week planning system, you will be able to create big picture goals, yet journal your fitness and food behaviors daily.

 

Functional.  For those who need a bit of storage – there is a slot in the back where you can stash ID cards and even cash.  It also comes with a pen and features a handy elastic strap to mark your place.

 

Educational.  Includes resources on how to make the most out of your workout, food journaling tips, and weekly motivational tips.  You can also find more resources online!

 

Portable.  Only 5.5 square inches – you can store this journal anywhere.  And it is durable enough to toss in your gym bag or purse.

 

Personalized.  You can also buy fitbooks with a purpose – they even make specific goal oriented books for those trying to bulk up, those trying to lose baby weight, and even marathon runners.  Whatever your goal – you can find the perfect book for you!

 

Now that you have the H3 stamp of approval – check it out for yourself!  By visiting their website you can see the book itself through a virtual tour. 

 

To order one for yourself - visit www.getfitbook.com

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