It’s no wonder then that this time of the year is when most of us get sick and also when most of us gain a great deal of weight. Everything around us is screaming  ”eat, eat eat!!!” The cold weather tells us to “Stay home, where it is warm, and watch TV all day long.” But, what we need, now more than ever, is to make a promise to ourselves. We need to drown out the negative outside influences that strive to make us unhealthy and dedicate ourselves to ourselves, once again.

Today, decide to make a pledge to yourself. A pledge to do what ever it takes to change your health, your life and your attitude, for the better.

(Insert Name Here) Healthy Living Fitness Pledge

My Body is a temple. I will respect it, honor it and devote myself to making it the best it can be. My body allows me to get around and to do whatever I want on a daily basis, so in return I will Honor it. I will make it stronger so it can continue to support me. I will make it healthier. I will endeavor to make it as perfect as it can be. I will make others so envious of my temple that they will be inspired to become as perfect as I am. The weather will not stop me, laziness will not stop me, I will not be discouraged by outside influences. I will be sure and certain as an arrow. I will exercise, eat right and become knowledgeable about everything that will make my body as perfect as I want it to be. I will not pay attention to the media’s unrealistic version of perfection. I will seek the true perfection of my body. When I am finished I will be an inspiring motivating example of fitness strength and beauty. I will become exactly what i want to be physically. This I pledge to myself.

About The Author

Kirk Abrigo is a  motivational speaker. He speaks about moving into success. He motivates and instructs on the principles of action and how to achieve anything in life.

Kirk has just released a CD entitled ACTION TO SUCCESS: How To Fearlessly and Successfully Accomplish Anything In Life. It can be downloaded from itunes, amazon.com or the store on his website: SpeakerKirkAbrigo.com

Contrary to popular belief:

• Being fit does not equal being skinny (Ex: not all women who wear a size 4 are fit)
  
• Being fit does not equal being muscular (Ex: not all men who have 20″ biceps are fit)

Fitness is a state of the human body that allows it to function up to its full potential. It is the ability to do regular, day to day activities without strain, while being alert and energetic enough to endure any stressful activities. It is basically a condition wherein, all the major parts of the body, heart, lungs, kidneys, liver, bones and muscles are in proper working condition. There are four aspects related to physical fitness:

• Cardiorespiratory endurance
• Muscular strength
• Muscular endurance
  
• Flexibility
  

What is A Personal Fitness Program?

A personal fitness program is what helps you pave the path to attaining the healthy body of your dreams. A well designed personal fitness program should help you reach your physical fitness peak regardless of your age, gender or health status.

Because of their structured nature, physical fitness programs are especially effective for those who have a hard time incorporating exercise into their busy daily routines. But, the key to seeing results with any personal fitness program lies in being willing to commitment to the program.

How To Design Your Personal Fitness Program

There are several stages in incorporating a fitness program into your daily routine. The first is to check your present health status to determine what kind of a program will suit you. This requires a basic health check up of blood pressure, diabetes-check, and a full work over for any suspected diseases, and past injuries. Also, consider your family history. Are you prone to heart attacks, strokes, arthritis, and other ailments?

Well designed personal fitness programs take all the physical conditions of the person into account. The success of any personal fitness program is also contingent upon one’s objective, be it weight loss, physical strength, or others. When designing your personal fitness program keep in mind that a well planned out exercise regime must be composed of several different types of activities including:

• Aerobics (cardio) activities such as cycling, jogging, walking, etc.
• Weight training for building muscle strength 
• Bodyweight exercises such as push ups, sit ups, and high intensity interval workouts (HIIT) for building muscular endurance
• Flexibility exercises such as Yoga and Pilates

Join The Health & Fitness Club

Though the home fitness movement is making great strides, it is still necessary for the average person to join a health club in order to be able to implement a fitness program. This is simply due to the fact that the average person neither has the budget nor space necessary to purchase and install all the fitness equipment a well-rounded personal fitness program requires.

Of course, despite popular belief, most health club memberships are designed to be highly affordable for the average family. Health club memberships in NYC range between $50 to $150 a month. This number will vary depending on your geographical location. However, as you can clearly see, most of us should be able to spare $50 to $150 a month when our health is at stake. Best of all is the fact that this membership fee, at most health clubs, also includes child care services, group fitness classes, a number of complimentary personal training sessions, a complimentary fitness level assessment, tanning, sauna, etc…

Fight Your Fitness Inhibitions

Your fitness inhibitions are uniquely psychological factors that are keeping you from reaching your health and fitness goals. As a personal trainer I’ve encountered many such inhibitions. The following are just some examples:

• I am too out of shape to start now
• I feel uncomfortable around fit people
• I hate being sore
• Buying a health club membership is a waste of money because I am going to gain the weight back anyways
• I feel guilty spending time at the gym, away from my family

Though these are all valid concerns, in order to accomplish your health and fitness goals you must force yourself to rise above these inhibitions and empower yourself to see them from a health and fitness perspective. For example, instead of saying to yourself “I am too out of shape to start now” try saying, “It’s never too late to start improving my health and fitness level”.

• Don’t be intimidated around fit people. Remember they are human too and like all of us they have had their setbacks. Make an effort to get to know them, their struggles, and what has helped them triumph.
• Don’t be afraid of being sore. Remember the Marine Corps motto, “Pain is weakness leaving the body”. And the good news is that the fitter you become the less soreness you will feel.
• Don’t feel guilty about spending time at the gym. Remember, by making time to workout you are setting a positive example for your entire family. Plus, often, you can bring your children with you and drop them off at the child care center. This will give your children a chance to socialize with other children and make health and fitness a part of their daily life from the start.
  
• And, as far as gaining the weight back is concerned, all I can say is: so what? At different times in life (Ex: after the birth of a child or during illness) we all gain or lose weight/muscle mass. The true test of character does not lie in experiencing these setbacks but in how you deal with them.
  

Embrace The Social Aspect of Your Health Club

Embracing the social aspect of your health club has a number of benefits. One of the least obvious of these benefits is the fact that the social or group aspect of your health club is designed to save you a great deal of money. Of course, I am talking about participating in group fitness classes which can save you money in the following two ways:

• Participating in group fitness classes eliminates the need for a pricey personal fitness program.
• Participating in group fitness classes eliminates the need to hire a pricey personal trainer to help you carry out your personal fitness program.

How is this possible?

•  At most health clubs, the group fitness schedule is organized by knowledgeable fitness directors whose job it is to create a well-rounded fitness program that will help most club members meet their health and fitness goals.
• All group fitness classes are taught by certified instructors and personal trainers who are qualified to help you workout at your own pace.
• At most gyms, the group fitness classes are offered at no extra charge, giving all club members a chance to create their own personal fitness program by deciding which classes to attend.

For example, the following is the fitness program I have designed for myself, based on the classes being offered at my gym:

Monday: 1 hour weight training, Core Pilates class, Zumba class. 3 hrs total

Tuesday: 30 minute cardio, Bootcamp class,(HIIT) high intensity interval training class. 2 1/2 hrs total

Wednesday: 1 hour weight training, Zumba class, Fight Club class. 3 hrs total

Thursday: 30 minute cardio, Bootcamp class, Pilates class. 2 1/2 hrs total

Friday: 1 hour weight training, (HIIT) high intensity interval training class. 2 hrs total

Saturday & Sunday: Rest Days

Have Fun!

Last, but certainly not least, do what you enjoy. The fitness program that you design for yourself should be one that you enjoy and can’t wait to continue. For example, if you enjoy Zumba than make an effort to attend as many Zumba classes as possible. But, if you don’t enjoy Pilates than stay away from those classes. Instead, find another flexibility centered class such as Yoga. Never force yourself into a fitness routine that you do not enjoy. And most importantly, do not allow yourself to feel guilty about what you do not enjoy.

Making matters force is the fact that there is a great deal of conflicting information regarding the proper way to build lean muscle mass. Sifting to all this information can be overwhelming for the beginner. Therefore, in order to succeed in becoming a fitness model you must first start by education yourself regarding the physiology of building muscle mass. The following 8 basic weight training guidelines are designed to help point you in the right direction as you start your journey towards becoming a fitness model.

Build Muscle Mass With Free Weights

The most notable difference between fitness models and fashion models is the fact that fitness models carry a significantly higher percentage of lean muscle mass than fashion models. Therefore, those of you who are interested in becoming fitness models must focus on gaining muscle mass. The most effective way of building muscle mass is to weight train with free weights and focus on basic, compound exercises.

A compound exercise is any lift that stimulates more than one major muscle group at a time. Examples of these lifts are the squat, deadlift, bench press, chin up, barbell row, overhead press, dip and lunge. Compound movements allow you to handle the most weight and will stimulate the greatest amount of total muscle fibers. The following video demonstrates how to do a barbell full squat, which works all the muscles of your lower body as well as your core muscles.

http://www.youtube.com/watch?v=1xMaFs0L3ao

Weight Train Hard

One of the biggest factors that separates those who make modest gains from those who make serious gains is the level of training intensity. In order to stimulate your muscle fibers to their utmost potential, you must be willing to take every set you perform in the gym to the point of muscular failure. That is because sub-maximal training intensity will leave you with sub-maximal results, plain and simple.

Muscular Failure: The point at which no further repetitions can be completed using proper form.

Track Your Progress

Our bodies build muscle because of an adaptive response to the environment often referred to as the Law of Overcompensation. The basic premise behind this law of weight training is that lifting weights that are heavier than what our muscles are accustomed to lifting results in microscopic tears in muscle fibers, which the body rushes to repair. Our bodies see these muscular tears as potential threats to survival and react accordingly by rebuilding the damaged fibers larger and stronger in order to protect us against possible future threats.

Therefore, in order to make continual gains in muscle size and strength, you must focus on progressively lifting heavier and heavier weights from week to week. This can mean performing 1 or 2 more reps for each exercise or adding more weight to the bar. Keeping a detailed training log to track your progress as your strength increases over time is one of the best ways to make sure you are staying on track as far as weight progression goes.

Avoid Overtraining

Overtraining is the fitness model’s number one enemy when it comes to building muscle mass and strength. When most amateur fitness models begin a workout program, they are stuck with the misguided notion that more is better. They naturally assume that the more time they spend in the gym, the better results they will achieve.

Overtraining: This condition occurs when the intensity and frequency of an individual’s fitness routine exceeds his/her physical capacity to recover.

However, the reality is that when it comes to building lean muscle mass, nothing is farther from the truth! In fact, those of you who spend too much time in the gym can actually hinder your efforts to build muscle mass by overtraining which often leads to muscle loss. Remember, your muscles do not grow in the gym; they grow out of the gym, while you are resting and eating a proper diet. Recovery is absolutely vital to the muscle growth process. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

http://www.youtube.com/watch?v=dopGkt4bfQA

Eat Frequent Small Meals

In order to succeed as a fitness model you must first realize the fact that following a proper diet is 50% of the battle. Weight training and cardio make up the other half of the equation. We break down our muscle fibers in the gym. Therefore, if we do not provide our bodies with the proper nutrients at the proper time, we deprive our muscles of the nutrients they need to recover, strengthen and consequently grow. This is why the average fitness model eats 5-7 small meals per day, spaced every 2-3 hours in order to keep her body in an anabolic, muscle-building state at all times. Each 300-400 calorie meal must consist of high quality protein, fiber and complex carbohydrates.

Increase Your Protein Intake

Of the 3 major nutrients (protein, carbohydrates and fats) consuming adequate amounts of protein is most important for those who are looking to gain muscle mass and strength. Protein is found in literally every single one of the 30 trillion cells in our bodies and its main role is to build and repair body tissues. Without sufficient protein intake, it will be physically impossible for your body to synthesize a significant amount of lean muscle mass. A general guideline is to consume 1-1.5 grams of protein per pound of body weight each day from high quality sources such as fish, poultry, eggs, beef, milk, peanut butter and cottage cheese. Furthermore, as this video clearly states, it is better to consume protein than to drink protein.

http://www.youtube.com/watch?v=W-YhEE6w4EU

Drink More Water

If you want a simple, easy and highly effective way to maximize your muscle gains, drinking more water is it. Water plays many vital roles in the body and its importance cannot be overstated. In fact, your muscles alone are made up of 70% water! Not only will drinking more water cause your muscles to appear fuller and more vascular, but it will also increase your strength as well. Research has shown that merely a 3-4% drop in your body’s water levels can impact muscle contractions by 10-20%. Aim to consume 0.6 ounces of water for every pound of bodyweight each day for optimal gains.

Be Consistent!

Consistency is everything. Fitness models who make the greatest gains in muscular size and strength are the ones who are able to implement a proper fitness routine on a highly consistent basis. Simply knowing is not enough, you must also apply what you know on a consistent basis!

Building muscle is a result of the cumulative effect of small steps. Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those small meals you consume will decide your overall success. If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall muscle mass and strength.

What is Yoga?

Yoga, this traditionally Indian concept of uniting mind and body, encompasses meditative and physical practices rooted in ancient Hindu, Buddhist and Jain teachings. However, today, Western practitioners of Yoga engage in transcendental Yoga whose main goal is to engage one’s mind and body in a form of workout that is outside of all religious contexts.

Therefore, it is safe to state that at it’s simplest form Yoga is nothing more than a very effective form of low-impact exercise. The Practice of Yoga involves flexing the body into static poses (asanas) and holding these poses for a specific amount of time. These poses are the secret behind Yoga’s ability to increase blood flow and circulation through various choke points in the body.

The practice of Yoga also puts a great deal of emphasis on the correct pattern of breathing which allow the body to get the most benefit from each breath of air. Expanding from this, advanced practitioners venture into meditative Yoga practices in which they practice the ability to clear the mind and thus reach a higher level of clarity by untangling complicated emotions.

How Does Yoga Help Office Workers?

An office environment is usually neither a calm nor healthy place. That is because most office workers will spend the majority of their day stuck in a chair, staring at a computer screen or hunched over paperwork. This unnatural posture, along with the long periods of complete inactivity cause a great deal of tension to build up in the body, particularly in the leg, back and shoulder muscles. Worst of all, in an office environment the constant pressure of deadlines can escalate stress levels, significantly.

Yoga forces our bodies to move in ways they would not usually do in an office environment. This movement, in turn, helps clear choke points and allows blood circulation to resume it’s normal flow. This, in turn, minimizes the aches and pains associated with long periods of inactivity.

The following Yoga video is a perfect example of a form of gentle Yoga stretch you can perform in the comfort of your own office to help stimulate blood flow after a period of inactivity.

http://www.youtube.com/watch?v=8GWGm69AYBc

But, most importantly, the practice of Yoga in the workplace, especially meditation, can help increase long-term productivity by helping workers relieve stress and clear their minds of all unnecessary thoughts and emotions. For example, imagine how well you would function in your workplace if you were able to forget about all the things that you need to get done in the next week; forget about the rent payment and the deadlines; forget about your boss and your family and concentrate on just one positive thought.

Practice this technique for just a few minutes a day and you are sure to see an improvement in your productivity as well as your decision making process as you learn to put aside all thoughts and emotions that are unnecessary, center your mind, body and soul, and focus on just what is truly important.

The following Yoga video is a perfect example of a quick and easy meditation exercise you can do, from behind your desk, to relieve stress and clear your mind.

http://www.youtube.com/watch?v=H5gDPnSX_go

]]> http://www.theundergroundbootcamp.com/fitness/the-role-of-yoga-in-the-workplace/feed/ 0 http://www.theundergroundbootcamp.com/healthy-living/great-winter-activities/ http://www.theundergroundbootcamp.com/healthy-living/great-winter-activities/#comments Wed, 22 Dec 2010 22:35:12 +0000 Paulin Soleyman http://www.theundergroundbootcamp.com/?p=7518 Guest Post by Megan Gates

When winter hits, most people are concerned about two things: the oncoming cold temperatures and of course winter weight gain. For most people, the spring and the summer months come with a lot of great sports leagues and activities that are an easy way to stay in shape.

Unfortunately, many of these leagues are outdoor sports like softball, baseball, and soccer. Some will even argue that without the nice weather that comes with the warmer seasons, there is no fun way to get out there and keep the body moving. However, there are plenty of ways to keep active even when the temperature is below freezing.

A great way to stay active is participating in indoor recreational leagues during the winter. The obvious one that comes to mind is basketball and it is more than easy to find leagues in your area that are looking for teams and players to sign up. Even getting a few people together to play pickup games is a great way to hone your jump shot and keep in shape until the snow melts.

Then again, if basketball is not your thing there are plenty of other great recreational sports that can be done inside like indoor soccer, box lacrosse, and racquetball. In fact, racquetball is a great sport to consider because it only requires a court, a racquet, one other partner to play with, and is an amazing way to workout.

Sure, all of the mentioned sports and activities are great, but what happens if you do not have a gym membership or can’t get through the rough snowy roads of winter? Well, don’t fret! There are great activities at home that serve the same purpose as going out to shoot hoops or lift weights. One of these great at home activities, believe it or not, is shoveling your own sidewalk or driveway. Now, yes, no one likes to shovel their driveway when there is inches of snow on the ground, but it is a great workout. Shoveling snow is almost comparable to lifting weights, but just like at the gym it is important to have good form when shoveling or you may risk injury.

Another answer to staying fit and healthy during the winter months is purchasing and utilizing great home gyms. Simple equipment like treadmills and ellipticals can really help to keep the pounds off until springtime returns. Home gyms are great if you are more about working out rather then participating in team sports and other activities. If you love to lift and workout then a home gym is the way to go for you.

Winter can be an inactive season for most people and it can wreak havoc on staying fit and healthy, but by following these simple tips you won’t have to hibernate until springtime and can stay fit and healthy during the winter months.

About The Author

Megan Gates is an outreach representative for Gym Source (gymsource.com) – a leading retailer of home gyms and various other fitness and exercise equipment. Megan contributes written work to the blogosphere related to health and fitness.

Mari Winsor is a Los-Angeles based Pilates instructor whose clientele include some of the hottest names in Hollywood. Ms. Winsor, a widely recognized fitness expert, is around 60 years old and still has the lean and flexible physique of a fit 20 year old. Of course, she credits her own brand of Pilates with giving her this incredible physique.

However, as the hype surrounding this revolutionary new Pilates workout grows those of us who are recently introduced to this form of Pilates have to ask ourselves, “What is Winsor Pilates and how can it help me?”

What Is Winsor Pilates?

Winsor Pilates is a low intensity exercise designed to burn a great deal of calories in a short amount of time. Due to its low intensity nature Winsor Pilates is the ideal workout for people of all ages and genders. The effectiveness of Winsor Pilates stems from the fact that it aims to train the muscles in the abdomen, back and buttocks. Mari Winsor’s philosophy regarding Pilates states that by strengthening one’s core, one can attain physical fitness as well as mental clarity which in turn will allow the mind to work efficiently with the body.

What Will Mari Winsor’s Pilates System Do For Me?

Mari Winsor has built her career around delivering results! Ms. Winsor is an instructor at two Hollywood-based Pilates studios. However, if you cannot make it to one of her classes you have the option of purchasing the Winsor Pilates System on DVD. These DVDs are designed to offer results in as little as four to five weeks when practiced at least 3 days a week. To a Pilates Newbie this may seem like an overly ambitious claim but the fact of the matter is that today there are thousands of Winsor Pilates fans around the world who can testify to the effectiveness of this weight loss training program.

Participate in this short Winsor Pilates video and see for yourselves why Mari Winsor’s Pilates method is so highly regarded within the fitness industry…

http://www.youtube.com/watch?v=OiofMIbEJeA

What is “Visualization”?

Visualization is an effective weight loss method.

This is how it works: In your mind’s eye, try to maintain a clear picture of how you will look once you reach your goal weight. This in turn will set in motion an unconscious psychological process commonly referred to as a self-fulfilling prophecy.

Self-fulfilling prophecies work by building a very powerful psychological bridge between belief and behavior. In other words, if you believe you will lose weight and can imagine yourself at your ideal weight than you will subconsciously choose to do what needs to be done in order to reach your weight loss goals.

People who engage in visualization as a weight loss technique report having less cravings for junk food, feeling more accepting of strict diet or fitness regimes, enjoying exercise more, having a better overall body image and reaching their envisioned goal weights easily.

Note: Even though your weight loss will be gradual, the wonderful thing about visualization is that it has the power to give you a more positive body image right away.

The Psychology of Visualization For Weight Loss

Effecting change through the visualization of desired outcomes has become more and more acceptable in recent years. Psychologists do not yet understand exactly how visualization works. This is mainly because visualization is a uniquely personal experience. However, what is clear is that there is a concrete but often subconscious and very powerful connection between our minds and bodies.

For reasons yet unknown, it seems that if we truly want something to happen it is very likely to happen – provided of course that it is something that is possible, and within our control. For those of us who are interested in weight loss, visualization helps clear our minds of any weight loss hang-ups we may have by helping us envision our slimmer and more athletic bodies. In other words, visualization helps us clear away those psychological traps that we often put in our own path.

For example, often individuals who are overweight believe that they cannot lose weight. Sometimes they even say this out loud to their friends and family members. Though untrue, this belief stays in their subconscious and influences their weight loss efforts negatively.

The end result is that these individuals end up battling themselves and the negative thoughts that tell them, “There is no point in dieting. You cannot lose weight so you should just go ahead and eat everything you want”. Visualization can serve as a first step towards learning to overcome such negative thoughts and impulses.

How To Practice Visualization for Weight Loss

It is important to practice visualization on a daily basis. All it takes is for you to find a quiet place in which you can relax and allow your imagination to take over for just a few minutes. In your mind’s eye, image yourself at your ideal weight. If you need help, try finding a photograph of yourself at your ideal weight.

Note: Visualization is a uniquely personal experience and therefore, there is no right or wrong way of doing it.

An effective visualization method is to visualize yourself slimming down. To do this just focus on a particular part of your body, for example, your right thigh and, in your mind’s eye, imagine it slowly becoming thinner. Next, move on to your other thigh, and so forth.

Another effective visualization method is to think of yourself as already at your ideal weight. Create your own affirmations and repeat them often, always in the present tense. For example, “I am glad to be flexible, fit and slim” and not, “I will one day be flexible, fit and slim”. Enjoy the feeling of having a positive self-image and over time, this positive feeling will help you stick to your weight loss plan.

If you are struggling to find the perfect gift for the frequent travel or outdoor enthusiasts on your shopping list consider gifting one of the following innovative new fit travel essentials.

Ultralight Travel Daypack/Backpack

This ultralight travel daypack/backpack is the perfect gift for the frequent traveler and outdoor enthusiast on your shopping list. This multi-functional, self stowing pack can be used as a lightweight piece of carry-on luggage and a hiking/biking accessory.

This top loading, water resistant backpack provides you with 1100 cubic inches of space perfect to fit all of your gear. It also comes equipped with two mesh side pockets for water bottles or other accessories and double padded shoulder straps for added comfort and support.

Best of all, when you no longer need your daypack you can just stuff it back into its 6.5 oz pouch and leave it in your purse, car, or bike saddlebag.

J Fit Complete Workout Travel Kit

The J Fit Complete Workout Travel Kit is ideal for the business travelers, who spend a great deal of time in hotel rooms. This one-of-a-kind fit travel accessory is designed to provide the frequent traveler with a total body workout and features the following, portable pieces of fitness equipment:

• A J Fit bar
• 5 resistance bands and various strength
• Door anchor
• 2 ankle straps
• 2 handles
• A step-by-step instruction guide
• A compact carrying case small enough to fit in a briefcase

NikkiFitness Fit Travel Workout DVD

The NikkiFitness Fit Travel Workout DVD is created by the New York City-based personal trainer, Nicole Glor. What sets this workout DVD apart from all other workout DVDs is the fact that it has been filmed in various locations around the world and features a 30-minute, no-equipment workout that alternates between full-body, bodyweight strength exercises and cardio high intensity interval exercises (HIIT).

Nicole Glor Workout DVD collection also includes such titles as:

• NikkiFitness Military Wife Workout
• NikkiFitness Beach Bride Destination Wedding Workout
• NikkiFitness Booty Camp Workout

JBuds J2 Premium Hi-Fi Noise-Isolating Earbuds

We all know that music makes exercise fun. However, according to a series of recent studies, those who listen to music, especially upbeat music, while they workout are far more likely to workout longer and at a faster pace than those who don’t. Interestingly, these studies also concluded that those who listen to upbeat music during their workouts lose more weight than those who do not listen to music and are more likely to maintain their weight loss over time.

By providing your fit traveler with a set of JBuds J2 Premium Hi-Fi Noise-Isolating Earbuds you will be equipping him/her with a set of headphones that foster rest and relaxation, during long flights by blocking out all external noise, make music sound better, which in turn will make working out in a crowded hotel fitness center more pleasant, and fit comfortably in the ear.

FitDeck Travel: The Best Stocking Stuffer Gift For The Fit Traveler

FitDeck is a unique set of 56 playing cards designed to make exercise fun for people of all ages and fitness levels. Each card contains illustrations and instructions for a movement, stretch or exercise that can be mixed and matched to keep the routines fresh, challenging and exciting.

FitDeck Travel is designed with the unique needs of the frequent traveler in mind. This innovative piece of fitness equipment features 18 different stretches and exercises that can be performed anywhere including in an airplane seat. Best of all, if you choose to perform these exercises on an airplane you will not disturb the people around you, nor will you be required to move about the cabin. In fact, most of the people around you will not even become aware of the fact that you are carrying out a complete workout routine to that is designed to help you increase circulation, de-stress and maintain proper posture during your flight.

Participants subscribe to one of four meal plans—a full week (7 days) plan with snacks, a full week plan without snacks, a work week (5 days) plan with snacks, or a work week plan without snacks. These meals are delivered weekly to the dieter’s doorstep via FedEx, and the menu rotates weekly.

Like many similar diet plans, the Bistro MD meals are designed to be low in fat and high in lean protein and complex carbohydrates. One of the distinguishing characteristics of the Bistro MD plan is the gourmet aspect of its meals, according to the program’s literature.

Breakfasts include items such as buckwheat berry pancakes, a chicken and mushroom crepe, and an omelet with veggie sausage. For lunch, the dieter can expect to receive meals such as arroz con pollo, bacon cheeseburger meatloaf, chicken Moroccan lentil salad, and a southwestern chicken wrap. Penne a la vodka, Gulf Rock shrimp primavera, beef bourguignon, and apricot glazed pork tenderloin are some of the dinner offerings. The website’s list of snacks and desserts includes a chocolate Swiss roll, a mini blueberry cheesecake, raisin nut mix, and lemon garlic potato protein chips.

The program recommends its standard 3 meals/2 snacks per day plan for sedentary to moderately active women who range from 5’1” to 5’5” in height. Women who are more active and/or taller, and sedentary to moderately active men who range from 5’5” to 6’0” in height are advised to add one serving of fruit and an extra protein snack to their daily intake. Dieters are also encouraged to consume 64 ounces of sugar-free, caffeine-free liquid a day. Although caffeinated beverages are not prohibited, program participants are advised to limit their consumption to two a day since caffeine results in water retention and slower weight loss.

What Are The Benefits and How Much Weight Can I Lose?

According to information found on the Bistro MD website, dieters who stick with the plan can expect to lose two to three pounds a week. The standard meal plan provides an average daily calorie count of 1,200. Those participants who add the serving of fruit and extra snack have an average daily intake of 1,500 calories. The lower calorie count is the main factor in the expected weight loss. However, while the average daily intake each week is targeted at 1,200 (or 1,500) calories, the meal plan varies the actual number of calories consumed daily. Calorie counts range from 1,100 to 1,400 per day. Plan promoters assert that this helps to maximize weight loss since your body doesn’t get accustomed to a set number of calories every day. They also indicate that this caloric variation will help the plan participant to maintain his or her weight loss afterwords.

All the meals are prepared by chefs after being approved by Dr. Cederquist and her dietitians. According to the program literature, the ingredients used are carefully chosen. Vegetables are purchased during peak season when they are “richest in their natural vitamins and nutrients” and are processed right after being picked to preserve freshness. Meals utilize foods with a low glycemic index, which helps to reduce cravings for sugar and carbs–the Achilles’ heel for many dieters. The meals are accompanied by information packets designed to help the dieter better understand the workings of the body and what is necessary to lose weight and keep it off.

Those who enjoy dining out can do so on “My Night,” a night on which the dieter gets to decide what he or she wants to eat. In response to one of the FAQs posted on its website, Bistro MD asserts that “My Night” is a weekly occurrence and will not impede the dieter’s progress.

Disadvantages of The Bistro MD Weight Loss Program

Some people may not like the fact that the meals are selected for them. Others may not like one or more of the offerings. Some of the plan’s breakfast meals, in particular, got a few negative reviews. This being said, the program does allow for some limited customization. Anyone with allergies, religious preferences, or a dislike of certain foods can elect to have those foods eliminated from their meals. Similarly, a participant can submit a list of favorite foods to be included in his or her meal plan. Regardless, some people just have an aversion to pre-packaged meals—fresh ingredients or not.

The Bistro MD weight loss program is all about eating nutritionally-balanced meals provided by Bistro MD. The plan provides participants with online access to dietitians, but that is the limit of the support that is provided. There are no chat rooms. There is no physical facility, so there is no opportunity for face-to-face meetings. The program also lacks a fitness and exercise component.

Cost and Coupons

The weekly cost of the program ranges from $129.95 for the Work Week Plan Without Snacks to $179.95 for the Full Week Plan With Snacks. Those who use Bistro MD Coupons can buy the program at a discount. There is no commitment required and no cancellation fees are incurred if you opt not to continue with the diet at any point.

Who Is Bistro MD For?

Dieters who prefer not to have to make a lot of choices, but like variety and flavor in their meals, and who are most comfortable following rigid guidelines should be able to lose weight on this diet. The meal plans incorporate a number of different types of cuisine—such as Italian, Mexican, and French, to name a few—which serves to counteract the boredom factor that is an ingredient in many diets. The meals are portion controlled and carefully balanced to provide maximum nutrition and weight loss while minimizing cravings. Those with busy lifestyles will appreciate the convenience of the “heat and eat” feature of the meals. No shopping, cooking, or cleanup is necessary.

In Conclusion

If counting calories, carbs, fat grams, or points, eating boring, tasteless foods, and/or spending hours in the kitchen has proven to be problematic in past weight loss efforts, Bistro MD may be your answer. The program does not involve counting, the menus are varied, and the majority of user reviews rate the meals high in the taste category. The prep time is almost zilch, and you don’t even need to factor in time to plan a menu since it’s all done for you. You will need to factor the cost of the plan into your budget, however. Too, the program doesn’t offer all the support features that other diets offer, and you are on your own when it comes to incorporating physical activity—another essential component for good health—into your life.

Note: Sponsored Post

I am used to hearing this comment whenever I mention my passion for healthy living to others. This comment is always followed by either a roll of the eyes or a snicker. What bothers me the most, though, is not the snickering but the defensive attitude those closest to me often exhibit around me.

Often, when I am out with friends and/or family members they feel as if they need to justify what they are eating or drinking. For example, often when I am out with friends they will say to me, “This is the only dessert I’ve had this week. I don’t normally eat dessert” or “I know I should be ordering the steak instead of this pasta dish but the pasta here is just irresistible.”

Though innocent, these comments make me highly uncomfortable because I sense that those closest to me feel as if I am constantly judging their actions when in fact that is just not the case.

I understand that in an ideal world we would all be adhering to the principles of healthy living but we do not live in an ideal world. In this, often imperfect world, we all face our own unique set of challenges and temptations. For example, like all of us, I, too, am tempted by all the potato chips and sweets that stare me down as I walk down the aisles of my local grocery stores. And yes, sometimes I not only buy potato chips but I also eat them. Do I eat the whole bag in one sitting? No! Do I eat potato chips everyday? No! Do I eat potato chips often enough that my craving for them does not push me into a 3 a.m. eating binge? Yes!

Call me idealistic, but I am also a firm believer in the fact that the American people can and will adapt a healthy living lifestyle if the components of this lifestyle (proper nutrition, adequate exercise, etc…) are presented to them in a way that can be incorporated into their day-to-day hectic schedules.

Well, to make a long story short, my goal is not to judge or to blame anyone. My goal is to learn to live a healthier lifestyle in a setting that doesn’t always make it easy and share my discoveries with you.

To illustrate what I mean by the above statement I will share with you an incident that happened to me when I first moved to NYC.

Emil and I had just finished unpacking and settling into our first-floor apartment in Brooklyn, NY when I decided to resume my P90X routine. So, I popped my P90X Plyometrics DVD into the DVD player and began my workout. 10 minutes into my routine I heard a very loud knock on the door. When I opened the door I saw the anxious faces of my building’s Super and his wife staring at me. My Super practically screamed at me, “WHAT IS HAPPENING?” Surprised, I said, “Nothing. I am just exercising”. My Super just shook his head and said, “Well, cut it out!” and walked away.

I cannot blame my Super for objecting to my workouts when he lives in the apartment below me. In fact, I am glad that there is someone in my building who is willing to come and investigate a commotion in my apartment in a city in which people who are stabbed, and dying in the streets, are ignored.

But, my point is that this incident made me realize that I needed to adapt my workout routine and workout schedule to fit the unique challenges of living in an urban setting such as NYC where people live in close proximity to each other. This was an interesting new challenge for me because prior to moving to NYC I had always lived in places where I had the freedom to workout at home without having to worry about disturbing my neighbors.

So, instead of abandoning my at-home workouts I decided to utilize my skills as a personal trainer to create for myself an apartment-friendly workout routine and share it with you. My goal in doing so was to help those of you who may be facing the same obstacle.

Check out my Killer Home Workout!!!