Schools Get Funds For Fitness



PORTSMOUTH — Promoting health and fitness just got a little easier for 10 Seacoast schools.

The Foundation for Seacoast Health and Portsmouth Regional Hospital presented $9,619 to seven schools in New Hampshire and $8,997 to three schools in Maine on Wednesday afternoon.

The hospital and the foundation agreed to match the money raised by each school at a Run, Pedal and Paddle event…

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What's going on…

�BOOKS & BITES, 2 p.m., Community Bookstore, 149 W. Gray St., Elmira. Informal book discussion on books recently read. Open to all. Hosted by the Elmira-Corning Branch of the American Association of University Women. Free. 737-7255.

�”TALKING” WITH BABIES WORKSHOP, 1:30-3:30 p.m., Elmira Fitness Center, 828 Erie St., Elmira. Learn one hundred signs to use with your baby in workshop held t…

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Trustees OK SIUE plans for 25 years…

Back to Home > News > Saturday, Jan 13, 2007 Local Posted on Sat, Jan. 13, 2007 email this print this reprint or license this

The SIU Board of Trustees approved their vision for Southern Illinois University Edwardsville during the next 25 years at a meeting Thursday.

The second stage of the Edwardsville campus’ Facilities Master Plan, which identifies areas for future developments,…

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Get your hands off my elliptical machine…

It’s a new year and I’m supposed to be thinking positively, turning a new leaf and generally snapping out of my morose self-absorbed funk. But, then again, it is January — a month that makes me grumpy. Grumpy and lumpy. And when I’m feeling this way, I like to go to the gym. The same gym I’ve been going to for almost six years now.

I am not ashamed to admit it: I am a regular “gy…

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Introducing … Cindy Albert and Dawn Antosy…

Mother and daughter Cindy A. Albert and Dawn M. Antosy.

Occupation: Cindy: Florist with Sam’s Club, Temple; Dawn: Decorator with Sweet Street Desserts, Reading.

Cindy: I began to exercise in October 2005. I was tired of fad dieting. My blood pressure was up, my cholesterol was high, and I was tired of using pain medication for my arthritis. I also wanted to lose weight and feel bet…

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Wellness scholarships sit on shelf…

Back to Home > News > Saturday, Jan 13, 2007 Nation Posted on Sat, Jan. 13, 2007 email this print this reprint or license this GERRY MELENDEZ/GMELENDEZ@THESTATE.COM Betsy Williamson swims laps in the pool at the Drew Wellness Center on Harden Street. More photos

The city has handed out only 11 of 93 membership scholarships since Columbia’s $7.7 million Drew Wellness Center opened a year …

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The Monitor�s Know-it-All: Janette Acosta, director of Power Kids Gym…

The Monitor’s Know-it-All: Janette Acosta, director of Power Kids Gym

Name: Janette Acosta – Director of “Power Kids Gym” at 600+ GymSpa

Area of Expertise: At 600+ GymSpa we have fully experienced staff. My colleague, Sergio Villarreal, a kinesiology major at University of Texas-Pan American, and I have a background of working with youth for six years.

What she knows: D…

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Seton Hall Unveils New Fitness Center…

President Monsignor Robert Sheeran, Executive Vice President for Administration Sister Paula Marie Buley, Director of Athletics and Recreational Services Joe Quinlan and student government president Phil Carpentier each cut the ribbon marking the official opening of the facility.

“We thank God for this room, it is a part of a great university community,” Monsignor Sheeran said…

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Could Sears Holdings Corp. be a baby Berkshire Hathaway in the making?…

Could Sears Holdings Corp. be a baby Berkshire Hathaway in the making?

Last semester my history professor and I used to stay after class and discuss the market. One discussion between my professor and I prompted her to ask me what stocks do I like right now? I mentioned Sears, and needless to say her reaction was not one that I had hoped for. It struck me right away that she was not up to…

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New fitness centre to open Saturday…

As people throughout Greater Victoria follow through on New Year’s resolutions to get in shape, many of the region’s fitness centres are bustling with activity. However, even the exercise industry has to keep fit and change with the times to stay on top of its own game.

That’s exactly what’s happened to the fitness facility at the Pearkes Recreation Centre, just behind the Tillicu…


Fitness Equipment Blog


c649985f746f08092709f5f8061799eaFORT OGLETHORPE — The Rock Fitness Center, which will be the largest fitness facility in Catoosa County and is owned by Rodney Waters, is a $3.5 million project that has been under construction since June.

“In the fitness industry, it’s everything you want,” he said.

The center, which is scheduled to open soon, will have separate locker, lounge and shower are…

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Fitness gear is just the ticket…

Local News National News World News Weather Local News Home Photos Fiona Goodall Jason Oxenham Marcia Jessen Mike Knott Jason Dorday James Madelin Photos Home Franklin & Coromandel News Sport Farming Franklin & Coromandel Home Newspapers STUFF Waikato Times Taranaki Daily News Manawatu Standard The Dominion Post The Nelson Mail The Marlborough Express The Press The Timaru Herald The Southla…

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MedX, Sports Specific Systems, Woodway, and Sci-Fit Launch Tour ……

“It is great to see that the leaders in Strength, Flexibility, Core and Cardiovascular exercise are joining the experts in golf performance to focus on helping golfers play better, pain-free golf,” said Wiren. “I have been preaching for years that the right exercise will not only improve distance and accuracy, but will allow golfers to continue playing the game they love for years.”

The part…

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Technology mixes entertainment with exercise…

SHAPE UP WORKOUT GEAR Technology mixes entertainment with exercise

With built-in TVs, games and other gadgets, electronic fitness equipment might help you beat the workout burnout.

Welcome to the future, in which you can zap calories using electronics-laden cardio equipment that sends boredom to the locker room. A new generation of machines — from treadmills and elliptical trainers…

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A Successful Failure…

» Undercutting the Benefit of Blogs: Credentialing Bloggers

» The Son, The Father, The Boyfriend – What To Do? Astrology-Based Advice

I was hesitant to write this article the way I have because I know some people may misinterpret my intentions, so I will clarify them before we begin so there is no misunderstanding. My reason for writing about parts of my professional jou…

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Biotech center goes into full gear this month…

HUNTINGTON — It’s 1 p.m. on a Wednesday afternoon. First-year medical students file into Room 130 of the Robert C. Byrd Biotechnology Sciences Center, putting on light-blue lab coats and rubber gloves and settling into the lab, where later, they will peer through microscopes at slides of nerve cells from the spine.

Outside, other students are filing into fully wired lecture halls and ma…

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Submitter: Arthouse PR [View Response Source PR Company Listings ] Release Date: 23-01-2007 36 views on Response Source View all releases submitted by Arthouse PR Use Response Source to send requests to all PR contacts. Submit this release to: Digg what is this?

Whether a business looking to host an important event in unrivalled surroundings or simply seeking out the right place to keep…

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Fit to Firefight: Get Past the Gimmicks…

Eating nutrient-dense foods is the key to healthy living

A recent Google search of the word “diet” revealed more than 33 million hits. How can so much information on dieting exist, when such high levels of obesity remain?

Interestingly, one of the first hits was Atkins Nutritionals Inc., which filed for Chapter 11 bankruptcy in late July. I find this ironic considering the d…

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Meredith Grows Second-Quarter Earnings Per Share 24 Percent…

Issuers of news releases and not PR Newswire are solely responsible for the accuracy of the content.

Terms and conditions, including restrictions on redistribution, apply.

Copyright © 1996- PR Newswire Association LLC. All Rights Reserved….

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Trying for �10 in 10� without a gym…

‘Sex Rules? And Love Matters!’ says this course

A Sharper Mind: Imagery, abbreviation – more tricks of the trade

Health Matters: Pumpers support group meets each month

Now accepting applications for Experienced Cath Lab Staff: Nurses, EP Nurses & Techs. Excellent salary and benefits avai…>MORE

Hospice of the Wabash Valley & Visiting Nurse Association


Get Of The Couch! New Rescarce Says Sitting =Death

e8b5c8f1b0a0b559a77ef3d028152109overweight Recently, new studies have directly named sedentary lifestyles as a death sentence. The link between a lifetime of sitting and mortality is clearly in focus, and it’s not pretty. Obesity and resulting complications are a worldwide issue. There’s never been a better time to break free of your cubical or get off the couch. Your life may depend on it.

The CDC says that physical inactivity is the 4th leading cause of death, right up there with cancer and heart disease. The cost of dealing with obesity, and related complications like heart disease, diabetes, and stroke, is unbelievable.

Getting Started

If you’re overweight, getting started is always the hardest part. The first few weeks are not only daunting, they can be physically difficult and leave you sore and discouraged. We often refuse to accept our own limitations. Maybe you could run a mile in a few minutes when you were young, but after a few years of inactivity, that ship has sailed. Here are a few tips to get you on your feet sensibly:

Set small, attainable goals. Start by walking around the block. That’s it. You can do that. First thing in the morning, before your shower, go for a 5 or 10 minute walk around the block. It’s the coolest part of the day and it will leave you feeling energized and alert. If you exercise in the morning, you jumpstart your metabolism for the whole day. During the day, add 5 minutes here and there. Walk around the office or go outside and walk around the building. It all adds up.

Eat more fiber. Fiber cleans out your digestive system, makes you feel lighter and less bloated, lowers your cholesterol, and helps you lose weight. The weight loss associated with upping your fiber is temporary, though. What you’re doing, essentially, is *ahem* cleaning out some excess baggage. You’ll lose a few extra pounds initially, but you’ll feel better and have more energy all the time.

Join a class or group. If the thought of exercise classes with wall-to-wall mirrors so you can see all that jiggly, spandex-clad fat makes you queasy, you are not alone. Fortunately, there are other options. I favor fun ways to get exercise. How about snorkeling lessons?

When I lived in Orlando, I had an annual pass to Seaworld. It didn’t seem like work to spend half a day walking around the exhibits and going up and down stairs. I even climbed the playground ropes with the kids in Shamu’s Playground. If you don’t happen to live in Orlando, find any local attraction or theme park and make it part of your exercise routine. I also like to go line dancing at the local country bar. I’m considering swing dance lessons at the nearest dance studio, but I would not recommend that if you’re just starting out.

Get a hobby. If you’re not quite up for intense exercise yet, consider a hobby that involves slow movement, like bird-watching or gardening. If you have a creative side, why not explore that? Build something, paint, or take up outdoor photography.

The bottom line is that exercise will save your life. It’s vitally important to get up, get out, and live better. The sooner you get started, the better your life will be.

Cindy Johnson is a 26 year old freelance writer with a passion for healthy eating and healthy lifestyle.  When she’s not writing, Cindy loves to hike in the mountains of North Carolina, where she lives with her husband, son, and a small assortment of dogs. Find out how fucoxanthin supplements can help you lose weight.


Proven Meathod for Losing Weight


Unfortunately, it’s not so easy.  That’s why 2/3 of Americans are overweight.  There are a lot of forces working against us – sedentary jobs, junk food, television – the list goes on.  As the American lifestyle becomes more convenient (walking -> cars; cooking -> fast food) our average waistline expands.  Our technological innovations are great for productivity but horrible for our guts.  Something has to change or we’re just going to get worse.  It’s time we attacked obesity head-on.

So, back to my guaranteed formula for weight loss.  Let’s analyze it.

Calories consumed – calories burned = net weight gain/loss

3500 calories = 1 lb of fat. In other words, if you consume 500 more calories than you burn every day for a week straight, you will put on 1 lb of fat (and vice versa).

Pretty simple, huh?  Too bad it’s ridiculously hard to put this knowledge to use.  Weight loss is 99% mental.  You will have to fight your body harder than you can imagine, every day.  You will have to display incredible self-control.  The good news is that it gets easier with time.  That’s why I advocate using a gradual weight loss plan.  Even the smallest steps in the right direction will mean a better chance of adopting healthy habits for the long run.  Below are steps you can take to set you off in the right direction.  All of these are proven ways to keep you on the right track to a slimmer body.

Keep a food diary

Every time you eat something, jot it down in your diary.  You can take it with you everywhere you go or do it at night before you go to bed (if you have a good memory).  The act of writing foods down will make you think twice before mindlessly cramming that Twinkie down.

Don’t finish your plate

I know, this is going against everything your parents taught you.  Since we were children we were taught to always finish our plates and that anything else was wasteful.  Well, I’m here to tell you that is wrong.  There is a great innovation available at most restaurants known as a “to-go box.”  This little beauty allows you to take food home and eat it at a later time.  Wow!  My advice – stop yourself short a few mouthfuls short of where you are usually full.  Before you know it these few mouthfuls will add up to thousands of calories.

Eat more often

There are many theories about why eating often is so effective for weight loss, but I think the most accurate one is this:  it keeps you full.  When you’re constantly eating little meals you don’t develop the hardcore cravings that come from extended periods of self-starvation.  Many folks go for periods of 6 or more hours without eating at work, then proceed to wolf down a 2,000 calorie meal when they get home.  This is what pigs do.  They are starved throughout the day then are fed when their appetite is insatiable at night.  This causes a feeding frenzy and more calories are consumed than would have been if they had eaten intermittently throughout the day.  And THAT is why you should eat small meals, frequently.  Aim for at least 6 per day – breakfast, snack, lunch, snack, dinner, snack.

One treat every day

All of this sounds so hard Jay!  I know, I know.  Losing weight is hard.  It can be utterly depressing giving up so many tasty foods.  That’s why I preach the one-a-day treat method.  Every day, treat yourself to one food or drink that isn’t particularly healthy but that you love.  This is your reward to yourself for sticking with the program.  A little chocolate treat after dinner never killed anybody!  Also, by doing this you will have more motivation to continue with the program and not give up early.

One cheat day every week

Just like the “cheat” above, this is a way to keep long-term motivation. Pick a day of the week, say Friday.  On this day you can eat whatever you want.  Yes, I said whatever you want.  Again, this may sound like weight loss suicide but I promise you it will keep you motivated to stick with your program for the long-term – and that’s what really matters.

Eat slowly

You’re busy, I know.  That doesn’t mean you can’t take 5 extra minutes to eat your breakfast (hint: set your alarm clock 5 minutes earlier).  What is it with wolfing down food these days?  Food was meant to be enjoyed.  Let it sit in your mouth for a while – take in the flavors!  The slower you eat, the less likely you will binge.  Translation:  eating slowly prevents overeating and keeps you looking good.bodybuilding-22a

I have employed every one of these techniques in the past when trying to cut fat off my frame.  They work.  The food diary especially – if you’re serious about weight loss, this is probably my number one recommendation.  Good luck and let me know which of these are most effective in getting you results!


Outdoor Games Help You Stay Fit and Healthy


dorian-yates-maingames that get you fitEven though exercising for most people is to keep fit and healthy, many people exercise to have fun as well.  For those who cannot follow a disciplined regime to stay fit, outdoor activities and games are ideal  This will not only help them stay healthy and fit but also lets their body be exposed to nature’s elements like sunlight and fresh air.

Visit the community park

Apart from being free of cost, outdoor games are great ways to get into shape. In certain Asian countries, a great work-out session can be achieved with a visit to the nearest community park. Communities all over are renovating their parks and installing exercising equipment so that the locals can use them for free. The friendly park environment contributes greatly to an enjoyable fitness experience.

Playing outdoor games is a stress-buster and confidence-booster

Playing outdoor sports or games is a great idea for outdoor work-outs. Along with achieving fitness through the physical exertion, the spirit of competitiveness makes it more enjoyable. Most people like to get their blood pumping and heart racing, along with the enjoyment. This gives them the satisfaction of achieving a brilliant work-out session.

Along with getting fresh air and sunlight, outdoor games prove to be great stress-busters. When you play a game, you tend to enjoy and interact with your co-players. This helps in raising your confidence levels and in socializing. Playing outdoor sports also gives you a natural but beautiful tan that most people would want. Getting this healthy tan in an enjoyable way is much better than sitting under the hot sun for a long time to achieve the look.

Cardiovascular endurance

Sports like football, basketball, swimming and others help with cardiovascular endurance that contributes to fitness. Cardiovascular endurance is a very effective element that can help keep track of your health. This can be retained by playing outdoor games that allow the free movement of your body. Even daily activities like walking, jogging and others help with cardiovascular endurance.

Outdoor games that help you stay in shape

Swimming: Being a popular fitness activity, swimming is an enjoyable sport mostly during summers and hot days. Be it in a pool, ocean or lake, swimming helps build your muscles and tones down your body.

Volleyball: Volleyball is a group sport that helps give an excellent workout for your legs and arms. Beach volleyball is another enjoyable form of volleyball. Apart from getting ample vitamin D from the sun rays, your body will be more toned and healthier.

Frisbee: Even though playing with a Frisbee needs a lot of space it exerts almost every muscle in your body. This game is more like football or rugby and can be played in a group.

Other games: Fitness can also be achieved by playing other sports like badminton, baseball, basketball and many others. Physical activities like hiking and trekking are also fun ways of staying fit and healthy.

Playing an outdoor game must be done more for the aspect of enjoyment than to achieve fitness, because the end factor is fitness. Playing these games shows that physical fitness can be achieved through fun and non-tedious methods as well. To top it all, outdoor games are more of a group activity than lonely rigorous work-out sessions

Grace is an expert associated with Cheap BB Guns, which is a one-stop shop for high quality and cheap BB guns and spring airsoft guns. Shoppers can also get freebies and other exciting offers along with their purchases.


Simple Fitness Tips for Achieving a Gorgeous Body


maxresdefaultfitness -get a great bodyIt is no secret that women around the world try to get that sexy body flaunted by the cover girls of each month’s magazine. Not only do single women aim for that gorgeous body, even moms want something to be proud of. Many of us have tried several workout routines for women to trim our body and lose weight. Having a beautiful body helps by giving us the self-confidence and pride that every empowered woman must have.

Working out shouldn’t be done just to get that glam body, but must also focus on achieving a healthy lifestyle. A body in good physical shape gives you the strength and energy to get by your daily life without getting stressed out easily. Following is a list of things that may help you achieve that gorgeous body and keep you healthy.

Set your priorities straight

The first step in undergoing a fitness regime is to have a clear picture as to what exactly you want to be, and the things you are looking to avoid. For instance, women who are just out of the pregnancy phase will have gained a lot of weight. In such a case, the main focus must be on weight loss before you can even think of aiming for a glam body.

Psych yourself

After you have set your goals, it is important to psych yourself completely. If you believe that you’re not going to reach your target, you won’t! No matter what you try, without the right frame of mind, you cannot achieve what you want to, unless you are confident and committed. Just think about the thousands of women who have already done it, by simply believing that they can. If you can work out for three hours continuously each day, the results will be evident.

Issues with starving

You don’t necessarily have to starve yourself or go fasting to achieve that model look. In fact, these are very unhealthy habits and have the potential to cause health problems. Moreover, by not eating, you will be reducing the amount of energy that could otherwise be used during the day. No one wants to have stress because they couldn’t complete their everyday tasks, right?

Other areas of prime focus

It is important to make sure that you don’t focus too much on losing weight alone. Take care of the other aspects of the body as well. You must work out appropriately to enhance your muscles and to give you the energy to live a happy and healthy life. Stamina is also very important, so make sure that you give enough attention to your running shoes. You may also lift weights to increase your strength. Hitting the gym is something you must do regularly, at least for a couple of hours, and make sure that you follow a healthy diet for best results

Andy Butler is an expert associated with Pit Lane Promotions, providers of promotional models, London promo models and exhibition staff around the UK.


Coffee: Weight Loss Meracle or another Dead End


maxresdefault-1Coffee: weight loss miracle or another dead end?When it comes to weight loss, we all tend to look for a magic bullet; that miracle that will make a difference. A number of studies have shown a link between coffee and weight loss, but there is some controversy about long-term effectiveness.

How it works

There are a number of legitimate, scientifically documented way that coffee contributes to weight loss:

  1. Coffee helps curb cravings. Coffee is a natural appetite suppressant, and eating less leads to weight loss. No conclusive studies have been done to determine how long the appetite remains suppressed after drinking coffee.
  1. Coffee is a diuretic. Water weight can leave you feeling bloated and uncomfortable. Coffee aids digestion and helps you shed extra water. You should be aware that this is a temporary weight loss. While a discernable weight loss coupled with less bloating offers a significant psychological advantage when starting a new diet, only sustained effort will keep the weight off.
  1. Coffee burns fat. The thermodynamic properties of caffeine boost metabolism and help your body burn more of the calories you consume. Your body stores less calories as fat and you lose weight as a result.
  1. Coffee is rich in antioxidants. Coffee contains a number of antioxidants classified as chlorogenic acids, which aid weight loss by slowing the release of glucose. In turn, this process slows the production of fat cells and adds to satiety – it makes you feel fuller, longer.

How much coffee should I drink to lose weight

Coffee has a lot of beneficial properties and several recent studies indicate that there are many health perks hidden in your morning java. However, you should also know that there are some risks associated with over consumption. Most experts recommend 2 to 4 8-oz cups per day.

As you might imagine, adding lots of cream and sugar to coffee will negate any weight loss benefits. Drinking it black for best results, or lightly sweetened with skim milk.

What to expect

Coffee is not a miracle weight loss drug, and it won’t produce any wild results. Drinking a moderate amount of coffee every day will help you lose weight with a sensible, healthy diet and exercise. It is a great way to supplement your diet, not a standalone solution or a fast fix.

Evidence of the benefits of coffee are piling up. Recent studies indicate that it can help prevent type 2 diabetes, Parkinson’s disease, and several types of cancer, and stave off mild depression. So drink up, but don’t expect miracles in the short run. The long run is another story entirely.



Cindy Johnson is a freelance writer with a passion for healthy eating and healthy lifestyle. She loves to travel and is an avid fan of Dr. Oz. Click here for more health tips. When she’s not writing, Cindy loves to hike in the mountains of North Carolina, where she lives with her husband, son, and a small assortment of dogs.


A Workout Is Incomplete Without Music


2ptt081The impetus

Music is the impetus that helps you complete a perfect workout session. If you look through the pages of history, you will see how important music was to the warriors setting out for a war. The Greek warriors always marched off to fight to the tunes of the Dorian music.

Music has always excited and inspired the energy levels of people. Even today, while running on the treadmill most of us listen to motivational numbers and pumped up music like Red Hot Chili Peppers, Queen and Madonna.

Listening to this kind of music helps you pick up your lagging energy during an intense workout session. It keeps you on the move constantly.

Music pushes you to the limit

Good music for your workout session gets you all determined to finish that final mile. There are quite a few studies and researches made on how and why music motivates you during a workout session. Not every kind of song can do so when you workout.

Tempo and lyrics

The best workout songs are the ones with a fast tempo. The tempo of the song reflects the tempo of the person’s heartbeat during a regular session. You can choose your workout music based on this factor. The beats also help you synchronize your motion to the music. This improves you movement efficiency and reduces the risk of getting hurt.

Another factor that your motivation depends on, are the lyrics of the songs you choose. The lyrics of the songs you choose must energize you and pump you up. Songs by Audioslave, The Killers and Rihanna, all prove to be great workout numbers. Many articles show that the theme song from Rocky is an all-time favorite.

The right song

Music is a very personal thing and the genres also matter. You might have the right song with the right tempo, inspiring lyrics and perfect rhythm, but if you have never liked the song then it serves no purpose. So make sure you put together a great playlist for your workout session filled with the peppy numbers you like.

Listening to music seems like such a simple thing, but it does so much more than just make you happy. The right kind of music during a workout session makes a huge difference. It can pump you up or even calm you down. Two different playlists are used while you do yoga and for rigorous workouts for this purpose.

Your body is tailored to perform to the kind of music you listen to during a workout session. Sometimes, the playlist could be so motivating that you will continue your workout until the next song ends, only because you love that track. So make sure you choose the right kind of songs for your workout sessions.

Grace is an expert associated with Finesse Entertainment, a company offering specialized entertainment solutions in the form of live bands and tribute acts. You can contact the group for more information on live bands for events or opt for party band hire to meet your entertainment needs.


The Best Things to Eat On Drink Before After a Workout to Kickstart Your Metabolism


principles-of-bodybuildingwhat to eat to kickstart your matabolismIt’s time to hit the gym. Whether you have plans to do cardio, strength training, or yoga, strategic eating pre- and post-workout can ensure that your metabolism fires up and stays running for hours after your workout is complete.  Adding rocket fuel to your metabolism is the key to getting maximum benefits from your workouts.  It can also help you reach peak performance in whatever sport or activity you pursue. Choose the foods you eat both before and after you workouts carefully to be the best athlete you can – and burn fat and build muscles for hours after your workout ends.

Pre-workout Choices

Depending on the time of day you exercise, it’s important to get adequate calories to fuel your body and get your system revving.  If you are a morning person who squeezes in a run or hits the gym before work, it’s especially important to take the time to eat breakfast.

Working out on an empty stomach doesn’t mean that you’ll be burning extra fat; it just means that you won’t have the necessary energy to power through.  Some studies show that working out on an empty stomach can even cause you to burn muscle which in turn decreases your metabolic performance.

Hydrate, hydrate, hydrate: It’s critical to stay hydrated when you’re working out.  This needs to start pre-workout, and continue throughout the workout as well.  Hydration is crucial to performance, but also to maximum metabolic speed. Drink 2 – 3 cups of water in the two hours prior to your workout, half a cup every 20 minutes you actively work out, and as needed afterwards.

Choose a pre-workout meal that balances protein and carbs:  Carbs will keep you energized during your workout and give you the energy you need to excel. It ensures that your muscles get the glycogen needed to adequately perform.  Combine carbs with protein to ensure that your body doesn’t cannibalize muscle or protein in your organs like your liver and kidneys during the work out. Protein also helps regulate your blood sugar and has been shown to prolong the metabolic effects of exercise.

Three ideas for pre-workout snacks or small meals include: a bagel or toast with peanut butter, fresh fruit with yogurt, or a small serving of grilled chicken and a lettuce wrap. Think about foods that you enjoy and that are easy for you to digest, to avoid stomach issues mid-workout.

Post-workout Choices

After your workout, your dietary needs shift from providing the necessary energy to aiding in recovery.  The key word here, especially if you’re engaging in strength training or weight lifting of any kind, is protein.

Whether you’re an athlete or a weekend fitness warrior, think in terms of providing 10 – 20 grams of protein to your tired muscles after a workout to speed recovery. It will also optimize your metabolism’s performance in the hours after you’re done. Some easy ideas include to fit in protein include:

Hard boiled eggs

Protein drinks or shakes with whey protein or any other powdered source of protein

Nuts and beans, especially if you’re vegan or vegetarian

Energy bars when you’re on the go

Animal sources such as chicken, beef jerky, or fish

More is not better, so choose a source you enjoy and that falls within your target calorie requirements.  In addition to consuming protein, make sure that you adequately rehydrate, as hydration remains one of the key factors in how your metabolism performs.

One final note on portion size: if the idea of eating before or after your workout doesn’t appeal to you, focus on easy to digest foods and just consume small portions.  There’s no benefit to eating larger meals.  The number of calories you need varies based on your size and the intensity of your workout, but when in doubt, it’s fine to opt for smaller portions.  Now get out there, and fire up your metabolism for a killer workout!

-Ken Campbell is fitness guru that blogs about different fitness programs that produce results. His latest workout includes training with slide boards and metabolic drills.


Pre-Bootcamp Foods to Help Maximize Sessions


bodybuilding-wallpaper-13Pre bootcamp foodOne of the easiest ways to kick-start your weight loss regime into over drive is to join a bootcamp class.  Not only do these intense fitness courses help build muscle and break up fat, but they also can lower your medical bills since a healthier lifestyle means less frequent trips to the doctor. But in order to get the most out of your  bootcamp workout and avoid getting too fatigued or ill during (or after), you need to  eat the “right” easily digestible  foods to give you fuel— especially if you plan on joining an early bird session and just underwent 7 hours of foodless sleep. That said, below are a few ideal foods high carbohydrate, moderate protein, and low in fat to help give you the proper energy you need to withstand an hour long (or longer) bootcamp session.

Plain, Non Fat Greek Yogurt

Yogurt is known for being a great source of probiotics and vitamin c which helps regulate the digestive system and boosts immunity respectively, but it’s also an excellent source of protein—one small 6 oz cup has about 12 to 15 grams; that’s one fourth of the daily recommended amount of protein. Plain, non-fat Greek yogurt is the best choice because it’s low in sugar. If it’s too tart for your taste however don’t hesitate to add some fresh fruit like blueberries, strawberries or even bananas to add some sweetness. Whatever you do, do not purchase yogurt with fruit in it already. These varieties contain the highest amount of sugar which means you’ll end up burning off that sugar during your bootcamp rather than fat.


Eggs are most likely the cheapest, yet most effective sources of pre-boot camp foods you can find. They’re not only loaded with the best type of protein since due to its high biological value it goes directly towards muscle growth and  repairment, but they’re also low in calories. An excessive amount of eggs can contribute to unwanted high cholesterol, but a few occasionally are good for your health. Make sure to eat the yolk, since this portion is filled with B12—the vitamin your body needs to help aid in muscle contraction.  To lower the use of oil or butter which can increase the amount of calories per serving, hard boil the eggs instead.


Medical experts recommend an apple a day because they are loaded with tons of vitamins and antioxidants which can help keep your health at an all-time high.  But apples are also a good source of pectin fiber. This type of fiber not only helps regulate our digestive systems but it helps slow the rate of which sugar enters your blood stream. This means you’ll have the proper energy to reach the fat-burning threshold.


One cup of oatmeal (which is about 145 calories) can really help give you the energy you need to maximize your time at bootcamp. This is because it’s full of fiber and thus naturally on the lower side of the glycemic index. This means that similar to apples, whole grain oatmeal helps slow down the rate at which carbs are released into the bloodstream, keeping your energy levels at a constant pace.  Oatmeal is also a great source of vitamin B which is great at converting carbs into energy.

Of course the above choices aren’t the only optimal pre-bootcamp foods, but eating something that is low in fat and a good source of protein an hour before your workout will help you work out harder and see better results.