Tone your ab muscles!
This toe reach is exactly what you need to slough off belly fat and firm up ab muscles. It will also increase core muscle strength so that you can bend, reach and lift with greater dexterity. People with back problems should take caution when performing this move. Step 1: Lie on your back. Cross your [...]
Crunches with Balance Ball
Crunches with Balance Ball Starting Position Begin by sitting on top of the balance ball. Roll in the direction your head is pointed until your lower back is supported by the curve of the ball. You can either cross your arms over your chest or place your hands behind your ears. Do not put them [...]
I’ve Decided I’m Joining WOMEN ONLY GYM for Me
I’ve Decided I’m Joining WOMEN ONLY GYM for Me I’m doing this for me. Not for those who called me too fat to be pretty. Not for the snooty saleswomen who look down on me when I try on dresses. Not for those who say “Too bad, she has a pretty face”. Not to make [...]
Ladies here is a great toning tip. If you’re looking to tone up, you may be wondering whether strength-training exercises will make you look big and bulky. Do not worry: A woman’s body does not produce as much of the growth-producing hormone testosterone as a man’s body does. Men produce up to 30 times more [...]
Push-ups to gauge your fitness level
Push-ups gauge your fitness level. If you don’t get in much physical activity during the day, it might be time to get into a push-up routine. All that’s required is a little floor space. Push-ups are the ultimate test of fitness, working muscles in your arms, shoulders, chest, abdomen, hips and legs. They also develop [...]
Congratulations to our Biggest Loser Winners!
Most weight lost……………….Terri Bolla
Most inches lost ………………Bonnie Carotenuto
Most body fat lost……………Lynne Pepek
Come on in ladies and join us for some fun. Get in shape only 30 minutes a day!
30 DAY CHALLEGE” Everyone achieves more!! YOU can do it!!
Starts March 1st ….Ends March 31st Prizes for the TOP 3 achievers!
1) The member that loses the most weight as percentage of their total starting weight.
2) The member that lowers their body fat percentage the most.
3) The member that exeriences the greatest inch loss during the contest period.
Ladies, let’s set our goals as a T.E.A.M… Together
Everyone that signs up needs to get weighed and measured between
FEBRUARY 27th – MARCH 1st
Only YOU can give yourself the most important Gift of all…The Gift of Health!
2 WEEKS FREE! * With pruchase of membership. Offer ends 12/31/12. First time guests only. Must be 18 or older. Must show ID. Some restrictions apply.
We will be closed on Christmas Eve & Day. December 24th & 25th. We hope everyone enjoys their holiday!
For those of us who are looking for quick weight loss, Halloween can be a scary experience! While just one night of indulgence in Halloween candy might not be enough to break your belt, dipping into the leftover stockpile for weeks on end will surely derail your diet or weight loss program.
In 1921, in Anoka, MN, the United States enjoyed our first recorded instance of a Halloween celebration. Annual candy consumption has climbed almost unabated since then. According to the Census Bureau, Americans eat nearly a half-pound of candy each week for an average of 25 pounds of candy a year. Candy is big business, with the United States boasting 1,040 manufacturing establishments producing chocolate and cocoa products in 2001. These establishments employed 45,913 people and shipped $12 billion worth of goods that year. Another 616 U.S. establishments manufactured non-chocolate confectionery products in 2001. These establishments employed 26,400 people and shipped $7 billion worth of goods that year (source: census.gov).
The overwhelming popularity of the South Beach Diet, Zone Diet, and Atkins Diet has prompted low-carb weight watchers to eat less candy. Overall consumption has actually declined over the last few years; as recently as 1997 the average annual candy consumption was a sky-high 27 pounds.
Most people on a diet plan or weight control program look at candy as little brightly-colored fat bombs. That assessment isn’t far off the mark, either, with most candy packing little nutritional value and a ton of calories.
Some of the more popular Halloween candy has too many calories to be included in any healthy diet:
Twizzlers 1 treat size pkg.= 45 calories
Almond Joy 1 snack size bar = 90 calories
Milk Duds 1 treat size box = 40 calories
Butterfinger 1 snack size bar = 100 calories
Milky Way 1 snack size bar = 90 calories
SweetTarts 1 treat size pkg. = 50 calories
1 Tootsie Pop 1 pop = 60 calories
1 Tootsie Roll 1 small roll = 13 calories
Note: Calorie content is based on 1 serving of Halloween ‘snack’ or ‘fun’ size packages, not full size servings found in the candy aisle.
While just a few pieces of Halloween candy won’t obliterate your diet program or weight loss plan, it’s the temptation to keep having ‘just one more’ that will pack on the pounds. It only takes nine small fun-size candy bars to put on a quarter-pound of fat. Besides candy, Halloween threatens many other high-calorie treats like Caramel apples (243 calories), 8-oz. apple cider and a cake donut (319 calories), or a slice of pumpkin pie (240 calories).
Is it possible to cope with the menace of Halloween candy without taking all the fun out of the holiday? Absolutely! If you’re looking for fast weight loss, and don’t want Halloween to bring your fat loss to a screeching halt, consider these healthy Halloween tips:
1) Walk with your kids while they’re trick-or-treating. A 165-lb. woman strolling along (walking slowly) for one hour will burn approximately 150 calories (source: caloriesperhour.com).
2) Out of sight, out of mind. When the kids have unloaded their stash, store it in an airtight container and put it in the cupboard. A bowl full of candy on the counter is an open invitation to have ‘just one’, but a stockpile you can’t see is less tempting.
3) If you’re going to give out candy to trick-or-treaters on Halloween, don’t buy it until October 31st. Having a candy supply in the house before Halloween only entices you to have some early.
4) If you must buy candy before Halloween, buy a kind you don’t like. Again, this will reduce the temptation for you to dig in.
5) Hosting a Halloween party? Supply vegetables, healthy dips, and low fat snacking alternatives instead of candy.
6) Set a Halloween candy deadline by which all Halloween candy must be either consumed (by the kids) or it will be thrown away. Saving that candy for weeks, or even months, only keeps temptation in the house.
7) Put more emphasis on dressing up in a great costume, and less on candy. This is especially true for the kids, who often view Halloween as a candy free-for-all dream come true.
8) By hosting a party on Halloween night, you can control the menu and have fun with friends at the same time.
9) Focus on Halloween activities other than eating. There are lots of options available, from hayrides to haunted houses to bonfires.
10) Candy has a long shelf life, and there’s no reason why you couldn’t put some of it in airtight bags and store it in the freezer. Allow the kids to take out one bag every two weeks until it’s gone. This tactic will at least space out the temptation and minimize candy binge eating.
Of course, the absolute best way to avoid weight gain, and perhaps even achieve some easy weight loss, during the Halloween season is to bump up the amount of exercise you’re getting. There’s no better way to lose weight fast than a healthy diet and regular exercise.
Make sure the workout you’re doing includes both aerobic and resistance training, as it is critical to get both types of exercise to maximize weight loss. It’s also important to exercise for at least thirty minutes, three times per week, which is the most recent recommendation by the Centers for Disease Control and Prevention (source: cdc.gov).
A fantastic strategy is to find the best weight loss program for you now, before Halloween hits. The reason is that the last three months of the year are packed with holidays, special dinners and seasonal treats. Starting with Halloween candy and ending with Christmas fudge, many people find that they’re packing on more pounds during this period than they do any other time of year.
Starting a weight loss program now will not only help keep off those holiday pounds, but will even make you slimmer by New Years.
Congratulations to our 3 Biggest Loser Contest winners!
Debbie Seeburg lost most percentage of body weight….. 9lbs.
Donna Robinson most inches….. 7 1/2 inches.
Ruthann Lenart most body fat percentage……. 1.3%.
Way to go Ladies!!
This toe reach is exactly what you need to slough off belly fat and firm up ab muscles. It will also increase core muscle strength so that you can bend, reach and lift with greater dexterity. People with back problems should take caution when performing this move.
Step 1: Lie on your back. Cross your legs, flex your feet, and raise your legs to a 90-degree angle. Extend your arms and keep your chin up.
Step 2: Breathe slowly as you crunch up, reaching toward your toes through a count of 10 seconds.
Step 3: Hold for 2 seconds at the maximum tension point, then lower yourself back to the starting point through a count of 10 seconds. (Note: Try to keep your upper back from touching the ground.)
Step 4: Repeat three times without resting.