Wednesday, February 25, 2015

GetFitRadio February 24, 2015

Here we go it is GetFitRadio with Zelda Higgins,, the recreation coordinator from Zayed University.

Lots of things to speak about this week including the 3rd week of detox in the Higgins House, but not all are on the program.

And there are a nice set of questions fired at Zelda!

Here is a little listen to what we got up to.

Here is our conversation about carrots.

Here is a nice exchange about working out in a gym and spandex!

A chat about sports socks.

Here is the podcast.

Here is a look at the show notes.

remedies for work  freakouts

The wearable banana

-just a great story!

Pregnant questions!

Did you work out when you were pregnant?
I trained anywhere between 1 to 3 times per week while pregnant, depending on my energy levels. I performed a dance or kick boxing class and focused on high repetition weight training. As my belly developed, I avoided exercises that required me to lie down. I ensured my heart rate didn’t exceed 140 bpm and I stayed hydrated.

What foods did you eat while pregnant?
I ate balanced meals of lean protein, complex carbohydrates and healthy fats. I splurged on small indulgences here and there, but I was vigilant about not giving into food cravings. I knew that the recommended weight gain was 25 to 35 pounds and it can be easily exceeded if I didn’t watch my intake. I only ate 300 to 500 extra calories per day for the baby, which didn’t come into effect until my 2nd trimester.

How long did it take to lose weight?
Your weight loss is dependent on how much you gain during pregnancy. You should lose 15 to 25 pounds right after giving birth. The rest will take dedication, sweat and discipline. This is why you must mindfully eat while pregnant. If you gain 50 pounds, you will be left with 30 pounds of excess weight after your pregnancy! I gained 35 to 40 pounds with each pregnancy and it took me at least 6 to 8 months to lose the baby weight and feel amazing.

Do you have stretch marks?
I did develop some stretch marks on my abdomen. To help avoid getting them, I kept my skin hydrated and gained weight slowly. Unfortunately, the only way to remove stretch marks is through surgery or some laser procedures. However, your stretch marks will appear less noticeable over time and with strength training.

How do you manage your time with work and three kids?
As a business owner, nonprofit founder and freelance writer with three small sons, I definitely have to manage my time efficiently throughout the day. I make lists every night and try to get my workout completed early before the kids awake. Most of my meals are prepared in advance so I can easily grab a Tupperware or snack bag on the go. It’s important to focus and prioritize your goals daily.

How do you exercise with a baby at home?
Many of my workouts are completed at home because it’s more convenient and I don’t usually have a sitter. You can invest in either fitness DVDs, weights, a stability ball, strength bands, or a treadmill, elliptical or stationary bike.  I often place my baby in an exersaucer or playpen while I train.  

How do you find the energy?
Being a mother is very exhausting, but what keeps me energetic is setting short-term goals that make me motivated. Sometimes I aim for a weekend getaway with my husband. Other times I would sign up for a 5K or a photo shoot. Whenever I create goals, I create energy to complete tasks, especially when I’m tired, frustrated, stressed or depressed.

What are your favorite exercises to tighten your tummy?
I like a variety of exercises. I try to focus on my deepest core muscles, my transverse abdominals, my obliques, my back and my lower abs. I perform core work at least twice a week and incorporate 3 to 4 different exercises with a 20 to 30 rep range. I take 30 second breaks between sets and focus on drawing in my belly button and exhaling through each movement.

-how do i know if Im dehydrated
-I worry about  a big neck from lifting wieghts? I’m a man
-getting muscle cramps the day after a run any ideas

-classes vs individual workouts

How to get a healthy balance!


By: Jennifer Cho Salaff
We live in a fast-paced, plugged in, often stressful, go-go-go kind of world. Many of us have demanding jobs, way too many commitments and feel overwhelmed because we’re spread too thin. Consider these five steps to avoid burnout, find empowerment and create a more balanced life.

Americans spend almost 12 hours per day in front of screens. That includes 5 hours at the computer, laptop or mobile device and almost 4½ hours in front of the TV, according to a 2013 study by research firm eMarketer. With so much of our lives spent watching and consuming it’s no wonder doing and being get pushed to the wayside.
“In our modern, 24/7 constantly ‘on’ world, [unplugging] is even more important [than ever],” says Dr. Mladen Golubic, Medical Director for Cleveland Clinic’s Center for Lifestyle Medicine. Setting aside time, even 10 minutes a day, away from our devices and spending that time “quietly” –like meditating – can have benefits like positive hormonal changes and increased brain size, says Golubic.

Tip:  Challenge yourself to take conscious breaks. Start small, like 20 minutes per day. Go for a walk outside, meditate or do your favorite non-screen activity (cooking, gardening, working on your car, etc.). Push yourself and try it for one whole day. Then one whole weekend! See how you feel and take note how it affects your lifestyle.

“We all need to eat. This is one aspect of our lives we cannot avoid. So why would we not eat foods that support the highest level of our health?” asks Golubic.
We hear it over and over, what we put in our bodies affects how we feel and what we look like. We are far happier when we feel good about ourselves and what we eat plays a very big part in that.
Experts recommend whole, unrefined foods mostly of plant origins. Think vegetables, 100 percent whole grains, legumes, fruits, lean meats and fish. “[These foods] have the most beneficial affects on our body and mind,” Golubic says. “Studies link these types of foods and nutrients with better mood – that is, less anxiety and depression.”

Tip:  Eating smart isn’t about deprivation, but about making better choices. At breakfast try a bowl of steel-cut oats and top with fruit instead of grabbing that sugary donut. If you really want a hamburger, consider skipping the bun (ask for it “protein style” – wrapped in lettuce). Opt for your favorite iced-blended coffee drink sugar-free and with skim milk. “Good for you” doesn’t have to mean “boring.”

Making time for yourself is probably one of the hardest things to do when you’re constantly on the go. But carving out alone time is key in creating space to contemplate, prioritize and recharge.
David Sandler’s job as a relief worker in places hard hit by natural disasters (like Indonesia and Haiti) takes an emotional and physical toll. He builds downtime into his busy schedule like making dinner with friends, scheduling a beach day or writing in his journal.
“I’ll go to a coffee shop and put on headphones when I’m feeling extroverted and need to be around people,” Sandler, 37, says about journaling. “I’ll process and pray for myself for a while. No interruptions.”

Tip: Treat yourself to a massage or a facial. Grab a glass of wine or a cup of coffee/tea (alone or with a friend) and unwind after work. Buy fresh flowers for yourself. Write a letter. Read that book sitting on your night stand.

Research shows regular physical activity can help you be more alert and boost energy levels. Seems counterintuitive, but if you’re inactive or fatigued even a little bit of physical activity can help.
“We recommend 10,000 steps per day in any form – walking, running, swimming, biking, etc.,” says Cleveland Clinic’s Golubic. “That would be 15 to 20 minutes of aerobic workout three times per week and 10 minutes of strength training, twice a week.”
For Andrew Yonce, feeling balanced means never skipping a workout. The 36-year-old juggles a full schedule between family, clients and running his Southern California-based commercial and residential real-estate firm.
“I can start off the day on the right note and feel like I can tackle it,” says Yonce, who wakes up every morning at 5:30 to run, lift weights, bike or swim.

Tip: Put it in the books. The first thing Colleen Quinn puts on her calendar each month is a daily run or bike ride. “I block out time and I schedule every other obligation around it,” says the single mother-of-two and media/entertainment marketing director. “Every Saturday morning, I have a sitter come [watch the kids] while I run. I’m a better mother and person because of it.”

Minimize the negativity around you. Avoid toxic people and relationships (complainers, whiners, bad attitudes), what New York City-based life coach Julie Holmes calls “energy vampires.”
“They only call when they need something, they talk all about themselves and rarely ask how you are – it feels like work to be friends with them,” Holmes says. “It can be hard to distance yourself from people you care about, but if they are sucking the life out of you, you’re better off spending your time elsewhere.”
Consider dropping activities that sap time and energy and re-thinking your to-do lists. And saying ‘No’ to someone or something often means saying ‘Yes’ to yourself.
“Last year, I employed the power of saying, ‘No,’” says Hallie Bram Kogelschatz. “I found myself too over-committed and frustrated because I didn’t have enough time for initiatives that I cared most about, or my family.”

Tip: Re-prioritize your errands (i.e. order those gifts online rather than going to the mall; ask the teenager down the street to mow your lawn; take up that babysitting offer from a friend). Make a list of people who are supportive, uplifting and challenge you to be better. Then make it a point to nurture those relationships. MS&F

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