Hi Everyone...
I wanted to let all my loyal followers know that I will be discontinuing this blog for an extended period of time. Many opportunities have come my way and I am traveling quite extensively so unfortunately I am unable to keep this blog, my Tips Bulletin and a website operating effectively. I want to thank all of you for your support and if in the future I start my BLOG up again I will surely let you know!!!
Thank you for your readership...
My BEST to you all, Sara Lynn
Tuesday, September 30, 2008
Wednesday, September 17, 2008
Learn From Others-Weightloss and Role Models
The most common mistake people do wrong when changing their weight loss lifestyle is trying to quit all the old habits cold turkey and scheduling too much exercise...more is NOT necessarily better when trying to lose weight. Moderate levels of exercise is what you want to start with. Nobody can go from ground zero to top shape and condition overnight. It just can't be done.
Patience and consistency are two key factors for anybody trying to get in shape or to lose weight. When you see people who are in good shape and who go to the gym three to four times a week...remember that they were beginners too. They most likely didn't start out knowing everything they know now. Talk to others that you know that have successfully lost weight...find a role model. Learn from their mistakes and their experiences.
Patience and consistency are two key factors for anybody trying to get in shape or to lose weight. When you see people who are in good shape and who go to the gym three to four times a week...remember that they were beginners too. They most likely didn't start out knowing everything they know now. Talk to others that you know that have successfully lost weight...find a role model. Learn from their mistakes and their experiences.
Thursday, September 11, 2008
The Secret to Weight Loss SUCCESS
The single most important "secret" to keep in mind for successful long-term weight loss is a healthy food plan combined with a meaningful lifestyle that you can maintain for the rest of your life. This certainly appears simple…so why do we make it harder than it should be!
Did you know that the true meaning of a ‘diet’ (I like referring to it as a “food plan”) is simply knowing and choosing what you eat? You are already on the "food plan" of your own choosing…it just may not be all that healthy.
The good news is that you have control over what you select for your “food plan”. And every day offers you an new opportunity to make small changes to improve. Small changes maintained over time can result in significant results for weight loss, looking better, and feeling better.
Did you know that the true meaning of a ‘diet’ (I like referring to it as a “food plan”) is simply knowing and choosing what you eat? You are already on the "food plan" of your own choosing…it just may not be all that healthy.
The good news is that you have control over what you select for your “food plan”. And every day offers you an new opportunity to make small changes to improve. Small changes maintained over time can result in significant results for weight loss, looking better, and feeling better.
Wednesday, September 3, 2008
Wedding Day Bliss
Hi Everyone...just a note to let you know I will not be posting this week thru to next Wednesday as I am away at my son's wedding. This is the first family wedding and I am excited and a bit anxious about it all. Have a great week yourself and I'll be back with more tidbits soon!
Wednesday, August 27, 2008
Walking Pace and Speed
Walking pace or speed varies depending on stride length, terrain or walking surface, and even your physical condition, age and sex. Remember that your personal situation does affect your speed. But…as far as average speed for walking goes…here are some guidelines.
For the most part women walk about 3 miles an hour…which is approximately 20 minutes per mile. At this pace, you should be able to easily carry on a conversation, but your breathing will be a bit heavier than normal.
For men, the walking speed is a little bit quicker…3.5 miles per hour, (longer legs and longer strides).
If you walk three times a week for 30 minutes or more, you will gradually increase your average speed because you will increase your cardiovascular endurance; plus you will build strength and muscle in your legs. Because of these two factors you will start walking even faster!
If you want to increase walking speed, do it gradually. Try to walk one minute faster this week, and then try to cut a minute off your time every few weeks until you are walking more briskly; say 3.5 to 4.5 mph. Do not go so fast you can’t breath or speak comfortably.
After walking briskly for several months, try powerwalking or speedwalking, which means walking at 4.5 to 5.5 miles per hour. These speeds are similar to jogging or slow running, but walking has less impact and is easier on your joints.
Tracking speed and distance can be fun and motivating, although speed does not really matter from a fitness perspective. If you want to increase your endurance, lose weight, or just cover more distance in less time, then, walking faster can help.
Tuesday, August 26, 2008
Fitness Made Easy
Don’t Speed Through Reps
It is not true that the faster you workout the faster you’ll see results. Actually, the slower you lift and lower the weight the harder your muscles work and the more muscle you build (remember that the more muscle you have the more calories you burn). The best way to slow down is to count 2 seconds while lifting and 2 seconds while lowering. If you want to get even better results try counting 2 second while lifting and 4 seconds while lowering.
Pay Attention To Form
Strength training requires that you lift a weight slowly and through the full range of motion in order to work the muscle correctly. Jerking the weight up or using other body parts to help lift the weight does nothing for you except waste your time and set you up for injury. Hire a trainer to learn how to lift weights correctly. The better your form the better results you get.
Intensity
Doing 4 sets of 12 regularly with a weight that is only somewhat challenging keeps you fit but it doesn’t get you in the best shape you could be. When your goal is to get strong and lean you have to push yourself much harder. This means lifting heavier in order to build muscle and change your body composition. Maintain your reps between 8-12 but lift enough weight so that the last 4 reps are really challenging. If you want to increase stamina maintain your reps between 10-15 with a weight that is challenging on the last 4 reps. The harder you push yourself the faster you’ll accomplish your goal.
Focus More on Strength than Cardio
Focusing all your time and energy on cardio may seem like a good idea but strength training is more important when it comes to getting lean and losing weight. While you may burn anywhere from 200-400 calories per cardio workout the effect wears off within an hour after you’re done. With strength training every pound of muscle that you build burns an additional 50 calories a day even while you’re sleeping. Putting on 5 pounds of muscle in a month means that you’ll be burning an additional 250 calories a day even at rest. You should also beware of doing too much cardio when strength training because it can burn up some of your hard earned muscle mass.
Neglecting Body Parts
Women tend to work on their legs, abs, and arms. The problem with this is that you create imbalances that lead to injuries. Neglecting your upper body makes your lower body appear bigger. So, to look good you must workout your upper body too. Don’t neglect body parts for fear of bulking up.
It is not true that the faster you workout the faster you’ll see results. Actually, the slower you lift and lower the weight the harder your muscles work and the more muscle you build (remember that the more muscle you have the more calories you burn). The best way to slow down is to count 2 seconds while lifting and 2 seconds while lowering. If you want to get even better results try counting 2 second while lifting and 4 seconds while lowering.
Pay Attention To Form
Strength training requires that you lift a weight slowly and through the full range of motion in order to work the muscle correctly. Jerking the weight up or using other body parts to help lift the weight does nothing for you except waste your time and set you up for injury. Hire a trainer to learn how to lift weights correctly. The better your form the better results you get.
Intensity
Doing 4 sets of 12 regularly with a weight that is only somewhat challenging keeps you fit but it doesn’t get you in the best shape you could be. When your goal is to get strong and lean you have to push yourself much harder. This means lifting heavier in order to build muscle and change your body composition. Maintain your reps between 8-12 but lift enough weight so that the last 4 reps are really challenging. If you want to increase stamina maintain your reps between 10-15 with a weight that is challenging on the last 4 reps. The harder you push yourself the faster you’ll accomplish your goal.
Focus More on Strength than Cardio
Focusing all your time and energy on cardio may seem like a good idea but strength training is more important when it comes to getting lean and losing weight. While you may burn anywhere from 200-400 calories per cardio workout the effect wears off within an hour after you’re done. With strength training every pound of muscle that you build burns an additional 50 calories a day even while you’re sleeping. Putting on 5 pounds of muscle in a month means that you’ll be burning an additional 250 calories a day even at rest. You should also beware of doing too much cardio when strength training because it can burn up some of your hard earned muscle mass.
Neglecting Body Parts
Women tend to work on their legs, abs, and arms. The problem with this is that you create imbalances that lead to injuries. Neglecting your upper body makes your lower body appear bigger. So, to look good you must workout your upper body too. Don’t neglect body parts for fear of bulking up.
Thursday, August 21, 2008
The Basics of Healthy Nutrition
Here is some basic nutrition advice that is easy to follow.
First and foremost…In order to achieve good nutrition you need to eat a balanced diet.
Eat breakfast. When you eat breakfast, your metabolism kicks in. The longer you go without eating the slower your metabolism gets. So, if you are one of those that waits until you are starving to eat and overload with carbohydrates KNOW THIS; your body can't handle all those calories in one sitting and will store most of them as fat.
Try to get a little bit of protein, carbohydrates and fat in each meal of the day to ensure that your body gets what it needs to get through the day.
The goal is to eat every three to four hours. Make every other meal a smaller snack so if you start with breakfast, then a snack three hours later, lunch three hours after that, a snack again in the afternoon and a sensible dinner three hours after the last snack.
Eat the heavier carbohydrates like rice or potato with your lunch meal and the lighter ones like greens and salad, with your dinner.
Stay away from preservatives. The most predominant preservatives are the ones found in cheese, bread, pre-packaged foods, soda, candy. Instead, have basic foods like raw vegetable, fruit, fish, shellfish, chicken, turkey, lean red meat, eggs, rice, multigrain real bread, water and some dairy products. These foods have nutrients that will keep your body healthy, strong and alert.
Stay away from high fat and high sugar foods since these are just empty unnecessary calories pored into your body.
Drink Water
Keep salt to a minimum. Use other spices to enhance the flavor of the food.
Be aware of the danger of eating fried food and what it does to your arteries and cholesterol.
Sugar substitutes should be used sparingly. The most common one is aspartame that is usually used in sugar-free food and drinks to give it the sweet taste.
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