The F.I.T.T. Principle
FITT is an easy way to remember the exercise variables you can manipulate to avoid boredom and to keep your body challenged:
• Frequency – how often you exercise
• Intensity – how hard you exercise
• Time – how long you exercise
• Type – the type of exercise you’re doing (e.g., running, walking, etc.)
When you workout at sufficient intensity, time and frequency, your body will improve (also called the Training Effect) and you’ll start to see changes in your weight, body fat percentage, cardio endurance and strength. When your body adjusts to your current FITT levels, it’s time to manipulate one of more of them. For example, if you’ve been walking 3 times a week for 20 minutes and you’ve stopped seeing improvement, you could change your program by implementing one or more of the following ideas:
Frequency – Add one more day of walking
Intensity – Add short bursts of jogging, speed walking or hill training
Time – Add 10-15 minutes to your usual workout time
Type – Do a different activity such as cycling, swimming or aerobics
Break your Plateau by following The F.I.T.T. Principle
Flexibility Guidelines
Flexibility Guidelines
While stretching is often the most overlooked exercise, it’s one of the most important for keeping us agile as we get older. And, unlike the rigors of cardio and strength training, it’s relaxing and it feels good. Stretching can be done anytime throughout the day, but it’s also important to stretch after your workouts, especially if you have any chronically tight areas. The guidelines for stretching are:
• Stretch your muscles when they’re warm (after your warm up or, even better, after your workout)
• Do static stretches with a focus on tight areas such as the hamstrings and lower back
• Stretch a minimum of 2-3 days a week…even better would be every day
• Stretch within your range of motion. Stretching shouldn’t hurt.
• Hold each stretch for about 15-30 seconds and do 2-4 reps of each stretch
Don’t forget that yoga workouts are a great way to both stretch your body at the same time you build endurance and promote relaxation and stress-reduction. Pilates also promotes flexibility along with core strength and stability. Both of these activities are a great addition to a traditional cardio and strength training routine.
Motivating Yourself to Exercise
Motivating Yourself to Exercise
While it’s important to know basic exercise guidelines and principles covered on the next few pages, I think the most important step in starting an exercise routine is exploring the idea of motivation. Without that, all the advice in the world won’t do you any good.
It’s important to remember that motivation doesn’t just happen. It’s something you make happen each and every day. If you have multiple reasons to exercise, you’ll always have something to get you moving, even when motivation is short. The hardest part of exercise is getting started…if you can get that far, you’ve won half the battle. Some ideas:
• Remind yourself of your weight loss goals
• Think of a future event to get ready for (a wedding, a vacation, etc.)
• Consider how much energy you’ll have to get more things done
• Imagine how relaxed you’ll feel after a workout
• Think of your exercise time as the only time you may get to yourself all day
• Remind yourself how good you’ll feel by following through
• Promise yourself a reward for completing your workout
• Think of all the diseases and illnesses your workout could protect you from
• Remind yourself that this workout is necessary to reach your goal
Exercise: 7 benefits of regular physical activity
Exercise: 7 benefits of regular physical activity
You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life.
Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.
No. 1: Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
No. 2: Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
No. 3: Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
No. 4: Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
No. 5: Exercise promotes better sleep
Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.
No. 6: Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.
No. 7: Exercise can be fun
Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.
The bottom line on exercise
Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.
By Mayo Clinic staff
Cheesy Chicken Roll-ups
“Worth it” Chicken Roll ups
You will need:
• 6oz of raw chicken
• 1 egg white
• 2tbs of fat-free cream cheese
• 1 wedge of garlic and herb laughing cow cheese
• 1/2 tbs of finely chopped fresh basil
• 1 tbs of sun dried tomatoes chopped.
• 2 Tbs of bread crumbs ( you may not use all of then)
• lemon pepper
Pre- heat oven to 350* . Beat out the chicken so it is flat, finely chop fresh basil and sun dried tomatoes. Beat egg white in a bowl set aside. Place bread crumbs in another bowl set aside. Then spread the fat free CREAM CHEESE and the laughing cow cheese on the chicken, sprinkle with lemon pepper, scatter the basil and the sun dried tomatoes on the chicken, roll it up hold tight dip it in the egg whites then the bread crumbs. If u have a problem keeping it rolled place a toothpick in it to hold together. Baked for about 45mins. Serves 1. Serve with my cauliflower mash recipe and make it a complete meal.
nutritional information:
Calories: 334
Protein: 46
Total Fat: 6
Saturated Fat: 3
Carbohydrates: 18
Fiber: 1
Sugar: 6
IF you want to lower your carb count to 8grams , DO NOT roll in the bread crumbs.
