With a little resistance
AQx Aquatic Training Shoe: Innovative water shoe with a breakthrough technology: built-in resistance scoops.
Likes: Provides a significantly tougher workout and greater calorie burn than the other tested shoes; particularly works the hamstrings and glutes. The all-neoprene lining makes it the most comfortable of all the shoes tested. The quick-cinch lacing system works fast and won't come undone. Includes mesh bag and DVD.
Dislikes: Doesn't dry quickly, because of all-neoprene lining.
Price: $79.95. (800) 203-1276; www.aqxsports.com.
Sock-like feel
SPEEDO Hydro XP: All-around water aerobics and running shoe.
Likes: Has a more flexible, comfortable, sock-like feel than every shoe here except the AQx. Quick-cinch lacing system. Partial-mesh upper allows the shoe to drain and dry quickly.
Dislikes: No resistance mechanism.
Price: $49.99. (888) 4-SPEEDO; www.speedousa.com.
Light in weight and price
Sprint Aquatics Aqua Shoes: Water aerobics shoes.
Likes: Ultra-lightweight. Fine for all water activities. The price.
Dislikes: Regular laces can come undone in the water (a new model with a Velcro closure is coming in September). The thick, stiffer white-foam sole is less tactile than the others.
Price: $40.45. (800) 235-2156; www.sprintaquatics.com.
Versatile and tough
MERRELL WaterPro Current: All-around water shoe with all-mesh upper.
Likes: Good for water running. Has a flexible ground feel; mesh dries very fast. Tough and multifaceted; actually designed for non-chlorinated water sports such as rafting, kayaking and sailing.
Dislikes: Comfy, but not sock-like, as are AQx and Speedo. No resistance technology.
Price: $75. (800) 789-8586; www.merrell.com.
Tuesday, August 11, 2009
One week to a slimmer you: Focus on the little things
- Keep a visual food diary by using your camera phone to snap photos of each meal
- Burn more calories by turning your usual strength-training routine into a circuit
- Conquer stress-induced cravings with yogic breathing
Vitamin D, green tea and cocoa help prevent alzheimer's disease
A nutrient found in grapes, green tea and cocoa could have a significant impact on the brain cell damage that leads to Alzheimer's disease, according to the results of a new study carried out by scientists at Kings College, London (UK).
Alzheimer's disease is believed to be caused by a build up of sticky proteins in the brain called 'amyloid plaques'. Results revealed that epicatechin may prevent their formation.
Through a series of experiments, the researchers were able to determine that curcumin and vitamin D could 'double team' Alzheimer's plaques through a joint mechanism of action. Curcumin was shown to help white blood cells latch onto plaque proteins, while vitamin D could bring up the rear and increase the speed at which the cells were able to gobble it up.
Alzheimer's disease is believed to be caused by a build up of sticky proteins in the brain called 'amyloid plaques'. Results revealed that epicatechin may prevent their formation.
Through a series of experiments, the researchers were able to determine that curcumin and vitamin D could 'double team' Alzheimer's plaques through a joint mechanism of action. Curcumin was shown to help white blood cells latch onto plaque proteins, while vitamin D could bring up the rear and increase the speed at which the cells were able to gobble it up.
Walking fun, free way to get exercise
1. Walking is free and we can all use a break nowadays.
2. You can walk just about anywhere: the beach, the mall, your neighborhood.
3. Walking gets you from one place to another. Talk about "green" transportation.
4. You can take other people with you when you go out or, you can go walking alone. However the mood strikes you, walking is totally adaptable.
5. Walking allows you to take in your surroundings and catch some great scenery. For example, palm tree-lined McGregor Avenue is a beautiful place to walk.
6. You can start your walking exercise at any pace. There is no preset requirement, just one foot in front of the other.
7. You can go walking any distance you choose, again no preset requirements.
8. Walking gives you space to think, and it's a great way to clear your head.
9. It can also have a positive effect on your mental well-being.
10. Walking can be done at any time. Regardless of your schedule, walking is not dependent on facility hours or that sort of thing. It can be done early in the morning, late evening or anytime in between.
11. Walking is a social activity and can be a great way to meet people or catch up with friends.
12. You can go on organized walking trips nearly anywhere in the world. What better way to see a destination?
13. Walking is great exercise to get to know your own neighborhood - and the neighbors.
14. Regular walking decreases your risk of coronary heart disease and stroke.
15. Regular walking programs also promote a decrease in blood pressure and an increase in HDLs or high density lipoproteins - the good cholesterol that improves your blood lipid profile.
16. Walking can reduce body fat.
17. Walking helps to increase bone density, which in turn helps prevent osteoporosis. It also promotes greater flexibility and improved coordination, reducing the risk of falls.
18. Walking helps reduce your risk of colon cancer and various other diseases.
19. It helps protect against the onset of non-insulin dependent, Type-II diabetes.
20. Following a regular walking program helps maintain a proper body weight.
2. You can walk just about anywhere: the beach, the mall, your neighborhood.
3. Walking gets you from one place to another. Talk about "green" transportation.
4. You can take other people with you when you go out or, you can go walking alone. However the mood strikes you, walking is totally adaptable.
5. Walking allows you to take in your surroundings and catch some great scenery. For example, palm tree-lined McGregor Avenue is a beautiful place to walk.
6. You can start your walking exercise at any pace. There is no preset requirement, just one foot in front of the other.
7. You can go walking any distance you choose, again no preset requirements.
8. Walking gives you space to think, and it's a great way to clear your head.
9. It can also have a positive effect on your mental well-being.
10. Walking can be done at any time. Regardless of your schedule, walking is not dependent on facility hours or that sort of thing. It can be done early in the morning, late evening or anytime in between.
11. Walking is a social activity and can be a great way to meet people or catch up with friends.
12. You can go on organized walking trips nearly anywhere in the world. What better way to see a destination?
13. Walking is great exercise to get to know your own neighborhood - and the neighbors.
14. Regular walking decreases your risk of coronary heart disease and stroke.
15. Regular walking programs also promote a decrease in blood pressure and an increase in HDLs or high density lipoproteins - the good cholesterol that improves your blood lipid profile.
16. Walking can reduce body fat.
17. Walking helps to increase bone density, which in turn helps prevent osteoporosis. It also promotes greater flexibility and improved coordination, reducing the risk of falls.
18. Walking helps reduce your risk of colon cancer and various other diseases.
19. It helps protect against the onset of non-insulin dependent, Type-II diabetes.
20. Following a regular walking program helps maintain a proper body weight.
Use a fitness log to keep track of your goals
Keeping a workout journal is an easy way to track exercise progress. Maybe that's why many personal trainers suggest (or insist) their clients keep one. After all, it is difficult to recall exactly how many minutes at what intensity you did on the elliptical trainer last time. Without those details, workouts blend into one another with no real progress measured.
The more detailed it is, the more you know about yourself. If you put down your sets and reps and amount of weight you're lifting, you're going to see if you're increasing or getting stale. Some people even like to put down the time of day when they train. If you train first thing in the morning, you'll know that you were fresher and stronger than if you trained later and weren't able to lift as much weight.
A log should include body fat, weight, how far you run — all the little details. Even though those calorie counters on cardio machines are inaccurate, put the number down anyway. You'll still be able to see that you're burning more calories as you get in better shape.
From a food standpoint, I almost make it a must for clients to keep a food log if they have any specific goals at all. People deny what they really eat. But if you keep a food log, and you know you have to write down the 15 M&Ms you just ate, you're a lot less likely to pull those 15 M&Ms out of the bowl.
The more detailed it is, the more you know about yourself. If you put down your sets and reps and amount of weight you're lifting, you're going to see if you're increasing or getting stale. Some people even like to put down the time of day when they train. If you train first thing in the morning, you'll know that you were fresher and stronger than if you trained later and weren't able to lift as much weight.
A log should include body fat, weight, how far you run — all the little details. Even though those calorie counters on cardio machines are inaccurate, put the number down anyway. You'll still be able to see that you're burning more calories as you get in better shape.
From a food standpoint, I almost make it a must for clients to keep a food log if they have any specific goals at all. People deny what they really eat. But if you keep a food log, and you know you have to write down the 15 M&Ms you just ate, you're a lot less likely to pull those 15 M&Ms out of the bowl.
Top 15 organic foods to buy and eat
Here's are lists of the "dirtiest" and "cleanest" fruits and veggies out there, according to the Environmental Working Group:
Highest pesticide levels:
1. Peach
2. Apple
3. Sweet bell pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes--imported
11. Carrot
12. Pear
13. Collard Greens
14. Spinach
15. Potato
Lowest pesticide levels:
47. Onion
46. Avocado
45. Sweet corn--frozen
44. Pineapple
43. Mango
42. Asparagus
41. Sweet peas--frozen
40. Kiwi
39. Cabbage
38. Eggplant
37. Papaya
36. Watermelon
35. Broccoli
34. Tomato
33. Sweet potato
Highest pesticide levels:
1. Peach
2. Apple
3. Sweet bell pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes--imported
11. Carrot
12. Pear
13. Collard Greens
14. Spinach
15. Potato
Lowest pesticide levels:
47. Onion
46. Avocado
45. Sweet corn--frozen
44. Pineapple
43. Mango
42. Asparagus
41. Sweet peas--frozen
40. Kiwi
39. Cabbage
38. Eggplant
37. Papaya
36. Watermelon
35. Broccoli
34. Tomato
33. Sweet potato
The fun new belly blaster
Basic pump (for abs)Stand with one leg forward and the hoop around your waist, holding it against the small of your back. Bend knees slightly, then spin the hoop by giving it
a big push around in one direction. (Be sure the hoop is level.)
Booty bump (for thighs and butt)
With feet together, hold hoop against small of back. Bend knees and lean forward at waist. With arms raised and back arched, spin hoop; as it rolls over lower back, push up onto toes, popping hoop up with push from lower back. Bounce heels up and down to keep the hoop moving.
Booty blitz (for butt)
Stand with one leg forward and the hoop around your waist, holding it against the small of your back. Bend your knees slightly, then spin the hoop by giving it a big push around in one direction (be sure hoop is level), shifting weight between your feet and moving your hips forward and backward to keep the hoop moving.
Vertical Whisper (for thighs)
Pass the hoop from hand to hand around your body. Pull belly button in toward spine; lift leg on the opposite side from hoop. Extend leg straight out, passing hoop underneath from hand to hand. Alternate legs; repeat.
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