In a Hurry?

No time for the gym today? Maybe you woke up late and can't squeeze it in without being late for work. Just remember that doing something is better than nothing. Here's a quick circuit you can do at home without any equipment. Do each exercise for 30 seconds and then move quickly to the next. Rest for 1 minute at the end and then repeat 3 times. The next time you do it, go for 45 or 60 second intervals.

squats
push-ups
plank
alternating lunges
cross crawl (push-up position, bring elbow to knee, alternate)
sumo squats
side plank
tricep push-ups (arms in close to ribs)
walking lunges
Superman (lie on stomach, lift arms and legs off the ground, then lower, repeat)

Have a great day!

Water & Water-Rich Foods

It's hot outside! And last week it was humid on top of the heat. Whew! It is crucial to be drinking extra water during times like this. If you workout or work outside, up the volume to 10-12 glasses a day - at least. Water helps your body function in remarkable ways. It sparks your metabolism, keeps you energized, improves your workouts, and helps your skin.

While you're at it, increase your volume of water-rich foods, especially if you want to lose weight. I'm talking about things like veggies, fruits, low sodium soup, oatmeal, and beans. These foods have fewer calories but are more filling than other foods. In a study by the American Journal of Clinical Nutrition, people who ate a diet of such water-rich foods (compared to a low-fat diet control group) lost 33% more weight! Wow. We all need to eat more fruits and veggies for a variety of reasons, so why not give it a try?

Get Your ZZZZZZs

Let me get just one more thing done before the day is over. . .maybe I should stay up and pay some bills or do some paperwork while I have the chance, throw in a load of laundry while I'm at it. . .or I could watch that show I recorded last week. . .Do these thoughts enter your head each evening? And the next thing you know it's 11:30 p.m. and the alarm is set for 6 a.m.? Not only does a lack of sleep blow your concentration, energy, and mood the next day, it could also be contributing to weight gain. People who sleep 7+ hours per night are less likely to gain weight. One study that was quoted in Women's Health revealed that people who got only 6 hours of sleep per night were 12% more likely to gain substantial weight while people who got only 5 hours were 32% more likely (30 lbs in 16 years!). Sleep is that awesome time for your body (and mind) to recover. Don't neglect its importance. Do yourself a huge favor and go to bed a little earlier tonight. Aim for 7 hours and you'll be doing great! Good night. :-)

10k Anyone?

A few members of Anytime Fitness are planning to do the 10k run at White Rock Lake on the 4th of July. It starts at 8 a.m. and is conducted by the Dallas Running Club. It's only $10 (I think) to enter, so that's a nice change from the expensive fund-raisers. Let us know if you want to meet up before the run!

6 common mistakes that slow your progress

I recently read this article on MSN.com and thought it was actually quite good - simple truths. It could've just as easily been titled "6 Ways to Improve Your Workout Results" to put a positive light on it. Check it out: http://health.msn.com/fitness/articlepage.aspx?cp-documentid=100234590 Then see how many of these little changes you need to make. Okay, for those of you too rushed to actually read the article, here are 6 things to do:

1) Stay hydrated. You'll burn more calories, feel better, and be able to go longer and harder.
2) Slow down and use good form when lifting.
3) Don't skimp on lifting in order to do more cardio. You need the lean muscle mass, bone density, and metabolic boost you get from strength training.
4) Listen to music rather than read while doing cardio. Readers tend to go slower.
5) Wear a heart rate monitor to see how hard you're working and monitor improvements.
6) Pick cardio, exercises, and activities you enjoy. Running isn't the only solution.

FAST FOOD UNDER 500 CALORIES

Yep, we're on the go constantly! Let's see how much we can cram into this 24 hour period, right? Supposedly the average American eats 100 fast food meals a year. If that's the case, it's important that we make good choices when we do it. Here are 3 meals under 500 calories. Pair them with water, tea, or a diet soda.

SUBWAY 6" double roast beef sub w/veggie delite salad, fat free dressing 455 calories, 8 g fat

TACO BELL 2 fresco soft bean tacos with rice, 470 calories, 17g fat

WENDY'S ultimate grilled chicken sandwich, 480 calories, 7 g fat (I'm pretty sure you better make sure this doesn't come w/mayo or honey mustard or the fat's going to skyrocket)

BURGER KING tip - substitute bbq sauce for mayo and save 160 calories and 17g of fat! wow

This info was gleaned from David Zinczenko's writings. He's the author of the very popular book Eat This Not That, an eye-opening read. So when you're going through the drive through today, make a good decision and enjoy your meal. :-)