Susan Marlowe fitness - fitness tips - Scarsdale, NY
Susan Marlowe Fitness & weight loss for Women - Yoga
Fitness Tips
 
Lose weight -- and keep it off -- with super-simple diet tweaks that trim 100, 250, even 500 calories a day.
Cut 100 Calories a Day -- Lose 10 Pounds a YearThe last thing you want to do right about now is go on a diet. You can zap the bulge without resorting to rabbit food. The trick: Eat just a little less. Scientists at Harvard and Louisiana State University in Baton Rouge found that people who lowered their calorie intake lost an average of 13 pounds in six months no matter what kind of diet they were on. "This is the best weight-loss news in a long time," says Frank Sacks, MD, nutrition professor at Harvard School of Public Health and lead author of the study. "If you don't like what you're eating, you're not going to stick with it. These findings give you flexibility to trim a bit here and there and still enjoy your favorites."In fact, by nixing just 100 calories a day, you'll lose more than 10 pounds a year. Up your cuts to 250 and you're down 26 pounds. Want to lose faster? Ditch 500 calories daily and you'll drop those pounds in half the time. We found 50 so-easy ways for you to trim a little but save a lot.Cut 100 Calories at Breakfast
  • Use skim milk in place of flavored Coffee-mate in your two morning mugs.
  • Eat a bowl of high-fiber cereal and you'll consume fewer calories all day.
  • Order bacon, not sausage, with your eggs.
  • Choose a yeast doughnut instead of a denser cake one.

Cut 100 Calories at Lunch
  • Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.
  • Put barbecue sauce, not honey mustard, on your chicken sandwich
  • Top your organic turkey burger with onions, lettuce, and tomato and skip the cheese.
  • skip 12-ounce child-size soda instead of the 21-ounce medium water at the drive-through.
  • Slim down your sandwich by using 100% Whole Wheat Sandwich Thins instead of whole wheat bread.
  • Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You'll get away with using half the usual serving size or better yet ask for dressing on the side or serve your home salad without dressing and just dip your tongs before each bite.Try this trick at dinner too.
  • Skip the crackers and shredded cheese on your chili.

Cut 100 Calories at Dinner
  • Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.
  • Making meatballs? Mix half the amount of ground beef anad use turkey instead with your favorite recipe calls for with half as much cooked brown rice.
  • When munching on chicken wings, don't toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show. Never have them fried,try baking in the oven with olive oil and yoru favorite seasoning with a bit of sea salt.

Cut 100 Calories from a Snack
  • Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of homemade fresh fruit sorbet-just use frozen (no sugar added) strawberries,bluberries,apricots in the blender then refreze and enjoy your homemeade guiltfree and delicious dessert.
  • Munch on Pirate's Booty. In a study, switching to an air-puffed cheesy snack twice a day saved about 70 calories a pop.
  • Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend.
  • Replace half the butter in cake, muffin, and brownie recipes with an equal amount of applesauce or mashed bananas and ue raw honey,aguave or stevia to sweeten.You'll save about 100 calories for every tablespoon you swap.
  • Indulge in a slice of angel food cake drizzled with a reduced fresh fruit reduced sauce rather than three cookies.
 
As the weather grows colder and the days grow shorter, making time for activity can be more challenging. However, sticking to your fitness plan during winter months may help to boost your mood, and keep you on track with your health and fitness goals. You don't have to break a sweat to burn calories; Find ways to move more today than yesterday. Try these winter fitness tips to keep moving:
• If it's too cold outside, look for places to exercise indoors. Don't belong to a gym? Pop in a workout video at home, or find a nearby mall to go power walking.
• Use variety to fight the winter blues. Experiment with a new class such as the Iso-towel workout,yoga, kick-boxing, or Zumba. Enlist a fitness buddy to help keep you motivated. Go ice skating, cross-country skiing, or snowshoeing – each of which can burn over 500 calories an hour!
• Swimming isn't just for summer. Find a local indoor public pool to use. See if there is a water aerobics class you can participate in, or swim or walk laps in the pool.
• Be sure to stay hydrated! Even though the weather may not be warm, you still need to drink plenty of fluids. Drinking water and other no-calorie fluids before you feel thirsty is good to do year-round.
• Take the stairs instead of the elevator or play a Wii game with the kids.
• When you plan on exercising outdoors in the winter, be sure to warm up first. Colder temperatures can make your muscles tighter, which might make them more prone to injury.
1. Find a motivation
 
 
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Finding something to look forward to will help in keeping you on track. You can always think forward to that event when you have those days when you just don't feel like exercising. Schedule a vacation or a special date. Buy the outfit in the size you plan on being by the event. Hang up your idela bikini or dress in a place where you will constantly of your best weight and goal! 
 
 
 
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2. Stick with a routine and the power of the pen

Schedule time everyday for exercise. Actually writing it in your blackberry or fitness journal will insure better results. studies show that when you make a written contract (even with yourself) you are more likely to follow through.
3. Set goals
Set goals based on your current measurements and body fat. Don't be unrealistic, but set short and long-term goals that are achievable. Don't pay a lot of mind to numbers on a scale, but do take your measurements every few weeks.
4. Reward yourselfReward yourself for meeting both short and long-term goals. Although tempting, don't make the rewards around food. Treat yourself to a spa day, a new outfit, a movie date, or a new outfit or a massage to celebrate your accomplishment. Of course, the rewards for meeting long-term goals should be more elaborate than the rewards for meeting short-term goals.
5. Get a workout partner
Although it is hard to find time to workout with someone, having a workout partner that is following a similar plan to yours is useful. I find that it is difficult to skip a workout if my workout partner is going on and on about how great his/her workout for the day was. Hire a personal trainer to get to the next level,add to your motivation and create the most efficient workout ever. on a tight budget-share a session with a friend-this is a great way to learn new exercises and have accountability to a professional to guide both programs to even better results!
6. Get the kids involved
People are always amazed that I have three kids and can carry out a program like P90X. The reason is, I use the time as a bonding experience. Kids love to jump around and they will love trying to do the workouts with you. It makes exercising a little difficult as you have to watch out for the little ones and you also tend to spend much of the workout talking. But at least you get the workout in and you get another healthy way to spend time with the kids.
7. Make simple (lean and green)meals,healthy snacks and plan ahead 
Finding time for dinner is a major issue especially when you have kids. Plan dinners on the weekend. Think of things that are easy to make or that you can make beforehand and freeze. This will remove dinner preparation from the list of things you need to do when you walk in the door. Try one of the recipes in the lighterside gourmet section of this website.
8. Make the time to charge up-anytime!
f you forget to charge your cell phone on a daily basis you do not get to use it-no talk time. The same is true for us-we need oxygen and movement everyday.Try to mix it up-short workouts in the am and pm-even 10 minutes a day can make a real difference.try early in the am stretch before your bootcamp,yoga or zumba at the club workout.creating a daily ritual before teh shower is a great way to start the day-make it a spa at home experience. The house is asleep and you have the time to yourself with minimum, if any, interruptions. You also feel good and energized for the rest of the day.
9. Don't be hard on yourself when you miss a day - Keep Going
Missing a day can be a source of guilt. Often times when days are missed try to be more aware of your activity choices,wear a pedometer and do  home dvd. The pedometer should read the recommended 10,000 steps and the home workout will be a great cross training  option on an alternate day. Especially during the winter we tend to spend less time outside so be sure to have a current dVd ready before the inclement weather. Remember that any day
where you get to work out is beneficial to you!
10. Make it a priority and love yourself more!
his is the most important tip ,If we think of exercising as a "MUST DO" we are more likely to stick with it. Hold yourself accountable by keeping a journal, giving yourself reminders, and adding your workout to your calendar. In the end, it's up to you to decide how important working out really is to you. Determination and dedication to you is the key.the better you take of you the better you feel so -get it done and check it off the "to do" list every day!
 
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fitness and diet tips
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