Chances are, you know someone who has already suffered from the awful and tell-tale signs of the flu; the body aches, sniffling, headaches, vomiting and overall discomfort are nothing to sneeze at! One of the many benefits of living a healthy lifestyle is the natural prevention against the infectious flu. How? Living a healthy lifestyle helps to boost your immune system, thus making it less likely that you catch what’s going around. Ever wonder how some people just never get sick? Chances are they have a higher immune system and probably have a few tricks up their sleeves like the ones below.

1. Keep moving! Regular exercise naturally boosts your immune system. In general, the more you do (just don’t overdo it!), the more you raise your defenses.
2. Bulk up on fruits and veggies. These power-house foods are naturally loaded with antioxidants and the vitamins you need to keep you protected.
3. Don’t forget your supplements. At the very least, a daily multi-vitamin will act as a safe-guard and filling in any voids in your diet.
4. Make sure your getting enough sleep. Ever notice that you are more likely to get sick when your lacking sleep and overly-stressed? Lack of sleep and an overload of stress taxes your system and weakens your immunity.
5. Wash your hands regularly and avoid touching your face, particularly your eyes, nose and mouth. Remember that every time you touch a surface like a door knob or hand-rail you are exposed to a host of germs. It’s best to avoid touching your face and wash hands as often as possible to prevent the spread of viruses. Make sure to scrub up with soap and water for a minimum of 20 seconds. It’s also a good idea to keep a small bottle of hand sanitizer handy when you are out and about.
6. Pay special attention to washing your hands and avoiding touching your face, particularly after visiting public places like the gym or mall.
7. If a family member is sick, encourage them to sneeze into a tissue instead of the air and ask them to wash their hands frequently. Wiping down hard surfaces such as door knobs, the telephone and even the fridge handle with Lysol is also good prevention when someone close to you is ill.

Remember, staying active, getting enough sleep, eating a varied diet and practicing a few flu-proof habits will help to keep you healthy this season. Be well!

Recently, one of our members asked us for some help.  She was wondering how she should adjust her meal plan while breastfeeding and the best way to eat and get fit again after breastfeeding.  As a nutrition and fitness expert who has worked with clients through pregnancies and nursing, I know how eager new moms can be to quickly regain their pre-baby bodies.  The best thing you can do is be patient with your body and remember that the most important factor is fueling your body correctly, for your health and the health of your new child.
I always recommend that you speak to your doctor regarding any personal nutritional recommendations or restrictions she has depending on your health issues, pregnancy and goals.  There are however  general guidelines that most nursing women can use to feed themselves and their baby the healthy way.

Though calorie level depends on you as an individual, the key is eating balanced meals of protein, carbohydrate and fat every few hours to stabilize blood sugar, keep up your energy, and protect your lean muscle mass.  While breastfeeding, the average woman needs approximately 500 additional calories per day.  The best way to add these additional 500 calories per day is to add a small amount of protein, carbohydrate and fat on to each meal every 3 hours (you can easily regenerate new meal plans that have a higher calorie count per meal by visiting the Regenerate Meals button under your Meals Tab in your online program) or start eating every 2 or 2 ½  hours to take in an additional meal or two throughout the day.  You may need to experiment with both methods to see which works best for you.  And remember to listen to your body as some babies nurse more than others hunger levels may vary from mother to mother. If you find yourself getting too hungry or you are worried about not getting enough food ask yourself:

1. Do all of my meals contain the right amount of protein, carbohydrate and fat?  Balanced meals stick with you longest and keep blood sugar stable.

2. Am I skipping meals or waiting too long to eat?  Going too long without eating causes a drop in blood sugar and cravings later on.

3. Am I eating a balanced meal one hour within waking?  While you are sleeping you are in “fasting mode” and it’s important to kick start your day with a balanced meal.

4. Am I eating every few hours until I go to sleep? (ie. if you don't go to bed until midnight and dinner was at 7 pm, you have to make sure to get one more meal in around 10-11 pm. If not hungry, go for 1/2 meal (cut each ingredient in the meal in half equally)

5. Am I getting enough water? Dehydration can cause fatigue and hunger.

6. Am I getting enough sleep? I know with a new baby that can be very hard, but it's good to keep in mind that a lack of sleep causes cravings, hunger and hormones to be more out of whack.

7. Are my meals made up of mostly high quality foods? See your Quality of Food chart in your help/ support tab (in the handbook). This step is very important.  Low quality foods like protein bars or crackers for example are rapidly digested (even when the meal has the correct balance of protein, carb and fat) and will make you hungry sooner.  High quality, natural foods have more staying power.  You should also check with your doctor about which foods to avoid while nursing (for example , many protein bars have unnatural ingredients and artificial sweeteners that may not be safe for your baby).

8.  Am I getting a good variety of foods?  Make sure that your daily intake includes a variety of fruits, vegetables, whole grains, lean proteins, calcium rich products like low fat milk, cheese and cottage cheese, along with heart healthy fats.

9.  Remember also that nursing mothers require more fluids, so make sure you are getting plenty of water throughout the day.

After breastfeeding while under your doctor’s care, you should be able to return to your normal eating schedule and calorie amount per meal that you followed before becoming pregnant.  Though we see celebrities lose weight rapidly after giving birth, remember that many of them have incredible means such as personal trainers, nannies and chefs that the majority of us don’t.  Give yourself time and be patient.  With proper nutrition, exercise and using your Venice Nutrition plan as a guide, your body will get back into shape on its own time!
 

Whether you’re a beginner to the workout world or a fitness buff, you know how important stretching is.  After all, stretching is key in elongating the muscles, preventing injury and soreness and increasing flexibility.  Did you know that stretching incorrectly can actually cause injury?  Learn how to stretch the right way with these easy-to-do tips.  Your body will thank you! 

1. Never stretch a cold muscle.  Doing so can lead to a major injury.  It’s critical to warm up first with a light 5 to 10 minute walk to get your muscles moving and blood flowing.

2  Always follow your workout with a complete stretching routine to increase your flexibility.

3. Hold each stretch for 30 seconds for best results

4.  Never stretch too “hard”.  Stretching to the point of discomfort can lead to injury.  Gradually work your way into the stretch and don’t push it!

5.  Find a qualified professional to teach you a customized stretching routine geared towards your goals, physical limitations, exercise routine and time constraints.  A physical therapist, sports doctor, exercise physiologist , certified yoga instructor or an expert personal trainer are great resources.  This is an important step because the majority of people put their bodies in incorrect positions while stretching, which can lead to strains and injury.

6.  If time is an issue for you, consider a yoga class to incorporate an effective workout and stretching routine in one.

As a Nutrition Coach and Head Chef for Venice Nutrition, I always recommend that my clients have 2 food staples on hand for the week: cooked chicken and cooked brown rice.   Preparing these two high quality, nutrient –rich food items in bulk is a great way to create simple and delicious meals in minutes all week!  

We all know that skinless, boneless chicken breasts are a fantastic source of natural protein.  Brown rice is a high fiber whole grain that naturally keeps blood sugar stable when paired with a protein and fat in a meal.  The challenge is, how do you make these two nutrition stars go from bland to wow?  It’s simple with these tips.

Chicken- I recommend that you buy boneless, skinless chicken breasts and season with a little kosher salt, freshly ground black pepper, minced garlic or garlic powder, dried or fresh thyme and red pepper flakes if you like a little kick.  Bake or grill until moist and no longer pink.  Another option is to purchase chicken breasts with the skin on, season, bake and remove the skin after the chicken is cooked.  Keeping the skin on during the cooking process keeps the meat tender and moist (just make sure to remove it after).  One convenient option to guarantee you have cooked chicken on hand is to purchase a cooked rotisserie chicken at your local market.  Throw on a pair of plastic gloves and remove the skin and bones.  Save the meat in a plastic container for later use.

Brown Rice- Though it’s best to use the brown rice that needs to be cooked for a while, I’m still a fan of instant brown rice because of its convenience.  Make up a batch and store in the fridge for the week.

Now that you have these 2 staple items cooked and ready to go, it’s time to get creative!

 Some delicious combinations that you can stir-fry in a small frying pan within 5 minutes (just make sure to use cooked chicken and cooked rice!):

-Cubed or sliced chicken, brown rice, extra virgin olive oil, kosher salt, fresh black pepper, minced garlic or garlic powder, and red pepper flakes.  Cook until heated throughout.  Top with fresh parmesan cheese

-Cubed or sliced chicken breast and brown rice cooked with Pam Cooking Spray, salt and pepper until heated throughout.  The last minute add your favorite salsa to the pan.  Top with guacamole or fresh sliced avocado

-Cubed or sliced chicken breast and brown rice cooked with Pam Cooking Spray, salt, pepper, garlic and oregano until heated throughout.    The last minute of cooking add your favorite marinara or tomato sauce and fresh herbs like basil.  Top with a small amount of fresh mozzarella, ricotta or parmesan cheese

-Cubed or sliced chicken breast and brown rice cooked with sesame or peanut oil, salt, pepper, garlic, your favorite stir-fry vegetables and a dash of low sodium soy sauce.

In addition to protecting your skin from harmful elements like the sun and pollution, many people are surprised to learn that healthy, youthful skin can be achieved through a balanced diet, plenty of water, the right supplementation and even regular exercise!  As our skin is exposed to elements and as it ages, free radicals (unstable molecules produced by sunlight and pollution) cause damage such as inflammation, wrinkling and an increased risk of developing skin cancer.  While it’s impossible to have the perfect skin you did in your teens without surgery, it is possible to heal, protect and dramatically improve dry, itchy or wrinkled skin naturally from the inside out with this simple guide.
 
A Balanced Diet Is Key

For beautiful skin, take a good look at your nutrition.  Does your daily intake include fruits and vegetables loaded with vitamins and antioxidants to combat damaging free radicals?  Are you avoiding processed food that is high in saturated fat?  Are you including healthy fats like Omega 3 Fatty Acids to hydrate, and plump your skin with moisture to give it a youthful glow?  The following foods should be included in your diet on a regular basis for moist and healthy skin:

Selenium -- Brazil nuts, turkey, cod
Vitamin B-2 -- Milk, enriched grain products, eggs
Vitamin B-6 -- Chicken, fish, nuts
Vitamin B-12 -- Clams, liver, trout, fortified cereals
Vitamin C -- Citrus fruits, red peppers, broccoli
Vitamin E -- Sunflower oil, whole grains, nuts
Omega-3s -- Salmon, flaxseed, safflower oil, walnuts

Supplement your Diet for Optimal Results

Ideally you would get all the vitamins, minerals and antioxidants you need for healthy skin (and a healthy body!) through diet alone.  The reality is due to busy lifestyles, stress and neglect, many of our diet’s are lacking these important nutrients, and that’s where the right supplements can fill the voids.
Research shows that the following can dramatically improve your skin:

Vitamin C & E & Selenium- These powerful antioxidants actually increase your skin’s healing power and prevent further damage, thus protecting skin against sun damage and skin cancer.  They also work to reverse wrinkles and discoloration from age and the environment.

B Vitamins-  The B vitamins are critical for skin cells and a deficiency could cause dry, itchy skin.

Where can you find Vitamin C & E & B & Selenium?

A great multivitamin, such as Vita-Boost, contains all three antioxidants.  In addition to improving your skin, Vita Boost also improves the health of your entire body.  Healthy Greens, contains Vitamin C, E and Selenium, along with a variety of enzymes, vitamins and minerals.  You may also want to add an individual Vitamin C and Vitamin E supplement to your daily diet.  You can find Vita Boost and Healthy Greens by visiting our online store www.VeniceNutritionStore.com   Always consult your physician before taking supplementation, as your individual needs may vary according to your health and any other medications or supplementation you take.

Omega 3 Fatty Acids-   Essential, healthy fats can make a positive impact on your skin as well by increasing your skin’s natural moisture barrier. An excellent way to make sure your getting enough of these good fats in your diet is to use a supplement.

To improve the moisture in your skin, consider a supplement like Essential Lipids which contains a unique blend of seven types of fat (in addition to Omega 3’s).  Essential Lipids also promotes weight loss, and increases your energy and immune system.  Always consult your physician before taking supplementation, as your individual needs may vary according to your health and any other medications or supplementation you take.

Add More H20!

To avoid dry, itchy and flaky skin, increase your water intake.  Plain old H2O hydrates your body from the inside out, giving your skin a fighting chance against the elements.  We recommend that you aim for at least 8 glasses of water per day.

Try a cup of Green Tea!

Flavonoids, a powerful form of antioxidants, are abundant in green tea.  According to research, regular tea drinkers who drink two or more cups a day have less risk of strokes, heart disease, better cholesterol and even improved skin.  The flavonoids in green tea may even help protect your skin from cancer and inflammation, so drink up!

Get moving for better skin!
 
We all know that exercise is critical for weight loss, stronger bones and a healthier body, but did you know it also improves the look and feel of your skin?  As you exercise, you increase circulation, helping to deliver important nutrients to your skin.  Exercise also helps to produce collagen, which naturally gives your skin a youthful, plump appearance.

With a few healthy lifestyle changes, along with some key food items and supplements added to your diet, you can make a dramatic difference in the health and future of your skin. 

*All information derived from webmd.com

The Venice Nutrition Team

You wake up every morning and eat your favorite breakfast of eggs and toast.  Three hours later you have your protein shake with banana and peanut butter.  Lunch is always a turkey sandwich on wheat with cheese.  You packed your protein bar to ward off mid-afternoon munchies and you look forward to your grilled fish and veggie dinner every night.  Your meals are balanced, your energy is high, your body is changing in a positive way, and then it hits you…… you are downright bored with your meals!  And that piece of pizza is looking better and better by the minute.

If the above scenario sounds familiar, you are not alone.   As a nutrition coach and chef, I see plain old boredom push even the most motivated health nut off his or her program all too often.  So what can you do if your ho-hum meals are getting you down?  It’s time to pull yourself out of the food rut and get a little creative!
Creativity is the spice of life and this is particularly true when it comes to food.  As human beings we like to experience different tastes, textures, scents and even visually see different shapes and colors on our plate.  Just because your eating healthy doesn’t mean you can’t have a variety of delicious, creative (not to mention easy to make) meals throughout your day.

The best way to get started is to set the goal for yourself that you will experiment with one new creative, healthy recipe each week.  For easy and waist friendly ideas, I encourage you to check out your Recipes Tab within your personalized plan.  The Venice Nutrition recipe collection contains simple, fast and fun recipes like “Restaurant Worthy Steaks” (when’s the last time you feasted on a perfectly cooked filet at home?) to “Salad with Fries” and “Banana Cinnamon Pancakes”.  Every recipe in the collection contains easy to follow instructions and the nutritional breakdown, so you can be assured that your getting a balanced meal.  Perhaps you pack the “Cranberry Pecan Chicken Salad Wrap” for lunch in place of your plain old turkey sandwich.  Maybe instead your usual mid-afternoon protein bar, you snack on a creamy, sweet “Greek Yogurt Parfait”.  If your getting hungry, all of these recipes are found in your Recipes tab!

If creating a new recipe seems overwhelming, start slowly by incorporating a new food item into your plan.  Perhaps in place of the cheese in your sandwich, you have some sliced avocado instead.  Maybe you switch out your banana and peanut butter smoothie for a strawberry almond variety.

The goal is that once you have established consistency and are completely comfortable with your meal plans, try slowly breaking out of your comfort zone slowly.  Keep the meals that you love, switch out the ones that your bored with.   I promise that with a little creativity on your end, you can prevent a food rut, and reach your goals that much faster.

Valerie  Cogswell
Nutrition Coach and Head Chef

What’s the Fastest Way to Lose Weight?

It’s a simple question and one that our entire Venice Nutrition teams gets asked quite frequently, especially as the New Year rolls around!   We live in a fast- paced world where our every whim and need has a quick solution.   We are fortunate enough that if we want something, anything, we can have it fairly quickly.

As you know, that’s not always the case with losing weight, and it’s frustrating when we are so used to getting what we want right now.  A better question to ask is, “How can I lose weight the right way and permanently?” because the fastest way to lose weight isn’t always the most effective!

Though there are plenty of ways to lose weight fast, such as diet pills, fad diets, skipping meals and over-exercising, the long term repercussions may have you thinking twice.  There’s no arguing that quick fixes cause a quick drop in weight.  The challenge is they are NOT permanent solutions and ultimately lead to unbearable cravings, fatigue and worst of all, a loss of lean muscle mass and slower metabolism.  The end result?  When you stop “dieting” your stuck with a body that has a higher fat percentage and a much slower metabolism, thus causing you to have a harder time losing weight down the road.  As a Nutrition Coach, I’ve seen it time and time again.  And I admit that prior to learning how my body worked and the best way to fuel it, I’m guilty of crash dieting when I was younger as well.  My clients that have a long history of crash dieting and extreme weight loss always have a slower metabolism and a harder time keeping weight off in the long run.  And my goal is always the same; re-train their minds, then their bodies to reach their goals permanently!

The great news is through a solid health plan and a little patience, anyone (even those with a diet-packed past) can lose weight, and get fit and healthy permanently.  Here’s how!

The first step is simply education, and that is why your personalized Venice Nutrition program provides you with so much information about how your body really works.  Once you understand how your body works, you can learn to make it work for you.  I invite you to take some time to read through your software program, particularly your Education Tab, the Help/ Support Tab and the newsletters.  It’s a lot easier to make the right decisions and come up with solutions when you have the education to do so!   

Next is creating a game plan that works for your lifestyle and that includes optimizing your Sleep, Nutrition, Exercise, Supplementation and Water habits.  Each of these components is critical in achieving your goals.  Why?  Sleep is the foundation.  Remember, you are what you metabolize.  Without restful and consistent sleep, you can’t metabolize nutrients properly, thus dramatically slowing fat loss.  Through a solid nutrition plan based on blood sugar stabilization and the right type of cardiovascular routine, you are able to burn the body fat, build lean muscle mass and increase your metabolism, even while your at rest!  Adequate water intake is critical for normal cell metabolism (not to mention dehydration causes bloat, fatique and cravings!).  Lastly supplementation helps to deliver the vitamins, minerals, enzymes and every other nutrient you may not be taking in through diet alone, thus promoting a healthy body weight and healthy body.

Of course,   the science behind Sleep, Nutrition, Exercise, Water and Supplementation is vast (and why I encourage you to read through your software!).  My point is that each of these components all make up a piece of the pie and with a slice missing, optimal results are not always achieved.  That’s not to say that you have to perfect each one; life doesn’t always allow for that!  Just know that even mild improvements in each area will make a dramatic and positive difference in how fast you reach your goals.  The best part of all is your personalized plan with Venice Nutrition looks at you as an individual and guides through all the components of your health.

So when someone asks me, “What’s the fastest way to lose weight?”, I give them my honest answer.  I tell them, “The fastest way to lose weight is to follow a nutrition plan centered on blood sugar stabilization and a cardio routine that is based on science.  Make it a goal to work on achieving consistent and restful sleep, drink atleast 8 oz. of water per meal and at the very least, take a multivitamin and fish oil supplement.  And lastly learn how your body works so you can make it work for you!”
 
It may not be the answer they were expecting, but it’s the truth.  Sure, I could recommend a quick fix, but in the long run, it will only cause them more time, frustration and more body fat.  If you think about it, the quick fix doesn’t seem so easy after all!

Valerie Cogswell

Venice Nutrition Coach

It’s that time of year again.  The holidays have officially come to an end. The endless food and party invites have dwindled.  And it’s time for us to take a long look at ourselves and decide what goals we want to achieve as the New Year stands before us.  Many of us will make a lofty New Year’s Resolution such as “I will lose 20 lbs or I’ll work out every day.”  Though there’s nothing wrong with setting the bar high, I’ve found that all too often we set the bar too high, and in turn set ourselves up for failure!  As a Nutrition Coach (and one who has been known to set unrealistic  New Year’s Resolutions myself), I have found that there is a much more effective way to setting, sticking to, and actually achieving your New Year’s Resolution.    Make a change this year and reach your goals with the strategy below!

It starts with creating small, attainable and specific goals.  Some examples:
I will stop skipping meals.
I will add an extra 5 minutes of cardio on to each session.
I will eat only 1-2 low quality carbs per day.
I will drink an extra 12 oz. bottle of water each day.
I’ll take my supplements each morning with my breakfast.
I’ll prepare some easy, high quality food every Sunday to have on hand for the week like chicken breasts for example.

Notice that these goals don’t focus on the end result such as weight loss or having perfect abs.  So what makes this strategy so effective?  By setting small, attainable goals like the ones above, you create life- long habits you can practice daily.  These small habits are easy to achieve and lead to a sense of satisfaction each day.  “I drank my extra bottle of water today….. woohooo!”  Best of all?  These small habits over time will lead you to your desired end result such as weight loss or a firmer body!  So Step 1 is breaking out a pen and paper and creating these realistic goals that you can work on every day.  To do this right, ask yourself, “Where am I struggling?  What part of my plan am I truly neglecting?”.  Then create a small, attainable goal to remedy the situation.

The next step is simple.  Take that list of goals you created for yourself and post it in plain view.  Maybe you stick it to your fridge or desk at home.  It doesn’t matter as long as it serves as a constant reminder.

Set yourself up for success!  Some easy ways to start?  Clear out any junk left in the house, or delegate it to one cabinet in the kitchen that’s out of sight.  Make a grocery list of healthy and delicious items you know you’ll want to eat.  Prepare healthy, high quality foods in bulk for the week like brown rice, chicken and vegetables and store in the fridge for quick grab and go meals.  Try a new recipe in your recipe tab for a change of pace.  Stock up on protein bars and store a few in the car, in your purse or briefcase and at work for back up.  Layout your workout clothes the night before so your ready the next day.  Plan a “back up” workout you can do at home in case you don’ t have time to get to the gym.  It could be a pilates video, or may include having some resistance bands and a mat at home for a customized routine.  The point is that being prepared is the difference between success and failure.  You can have the best intentions and without preparation, your less likely to follow

Next, get back to journaling, if only for a week or two.  Record what your eating, when and record your successes as you achieve the goals you set for yourself.  Did you remember to take your supplements this morning?  Excellent!  Make note of it in your journal.  This positive reinforcement is a proven motivator that leads to success.  Journaling will also help reveal anything you are missing and may lead to a new goal to add to your list.

Who else do you know that is trying to live a healthier lifestyle?  Maybe it’s a friend, spouse, neighbor or co-worker that you can “buddy up” with to keep each other in check.  It doesn’t mean you need to work out together every day.  The buddy system can be as simple as checking in with each other each week to make sure your on track and achieving your goals.   Have lunch once a week , order healthy and discuss your progress and journal.  Ask for advice and any strategies that work for your buddy that you can adopt into your own lifestyle.  Remember, you have the power to motivate someone else to succeed, just as they can for you.

And lastly… like what you do.  If you hate running but have decided it’s the only way you’ll get the results you want, your probably not going to stick to your new running routine.  If you dislike brown rice even though you know it’s good for you, it’s just going to sit in the fridge.  Find activities you enjoy and make the most of them.  That’s not to say you’ll always be ecstatic when it’s time to work out, but having a fun activity makes all the difference.  Sometimes it’s as simple as changing something you don’t find enjoyable.  I have a client who hates the treadmill but changed her mind when she realized her local gym had small TV’s attached.  Now she looks forward to her watching her favorite tv show while doing something good for herself.
 
Remember, this year make a resolution that is realistic.  Daily, realistic goals turn into permanent habits.  And healthy habits turn into success!  Happy New Year!

Valerie Cogswell
Nutrition Coach and Head Chef

We know it’s cold outside now, but spring is just around the corner.   Those bulky sweaters you love will  be replaced by short sleeves and tanks before you know it!  These days, everyone is looking to firm and tone more than just their abs and thighs.  Having tight, sculpted arms is a popular request and can be achieved in 3 easy steps.

1.  Nutrition is key.  We know we’ve said it before, “Without the right nutrition, it’s impossible to build lean muscle and burn body fat all over, including your arms.”  Take one of our top nutrition coaches, Valerie Cogswell for example.  “Before I learned to stabilize my blood sugar, my workouts felt like a waste of time. I was so frustrated because I took my training seriously; I just never saw the major change I was looking for.  When I started fueling my body correctly, it responded quicker than I ever imagined.  My whole body got leaner, tighter and had more definition.  I was especially impressed with my arms.  By building up my shoulders, I was able to balance my pear shape for a leaner look.  I was also able to eliminate the small pockets of fat on the back of my triceps.”  We keep saying it because it’s true!  Stabilize your blood sugar for a better body- including amazing arms.

2.  Cardio will reveal those lean, toned arms.  You can have impressive muscle in your arms, and if you have a thick layer of body fat over it, no one will ever see it!  Cardio is critical for burning body fat, and if done correctly, can actually help you to protect your lean muscle mass and metabolism.   What’s the best cardio routine?  A mix of white fiber and red fiber training performed through exercises that recruit the most muscle fiber!!  See your Venice Nutrition Handbook, Tips 12 & 13 for details on the most efficient cardiovascular exercise including proper technique, duration and more.

3. Mix up your resistance training and hit all the necessary muscle groups.  Having amazing arms means training your Shoulders, Biceps and Triceps.  Neglect any one of those and your arms will be missing the lean, toned look your after.  Work with a personal trainer to design a routine that targets all three of these muscle groups and make sure to change your routine often to avoid plateaus.  Some effective moves for building better arms?  Push-ups require no equipment and recruit maximum muscle fiber.  Moves like a shoulder press, tricep dips and bicep curls are also effective.  If you are always glued to machines, try free weights or even resistance bands for a change of pace.  If you mostly stick to free weights, give your whole body a workout with push-ups or try a new machine or cables at the gym.  Just make sure that you work with a trainer or workout buddy who can help you to get maximum results and avoid injury.

If you're a sports fan, chances are you'll be frequenting your local bar this season to catch the next game.  Many of our clients have asked us "What should I eat?" at their favorite sports bar.  Though a bar menu isn't typically geared towards a healthy lifestyle, I scanned my neighborhood hangout menu for the healthiest options I could find.

Try:

Instead of fried buffalo wings or tenders, try grilled chicken tenders with a side of buffalo sauce (for light dipping) and carrots and celery sticks on the side

A garden salad with grilled chicken or lean steak tips and low fat dressing on the side

Instead of a high fat hamburger,a grilled chicken sandwich on a wheat bun (if they have wheat) with lettuce, tomato, onions and pickles

A roast turkey and cheese sandwich- skip the mayo, add plenty of veggies and aim for wheat bread if they have it

If you see the menu offers fried seafood like scallops or fish, ask for a grilled version with a side salad

Grilled BBQ chicken plate with a side salad and veggies or a small side of coleslaw

If your a pizza fan, add grilled chicken and vegetables on top and ask your server for the chef to go "light on the cheese".  If the pizza arrives greasy, it doesn't hurt to blot away some of the excess grease with a napkin

If you like to have a few brews with your game, aim for light beer and drink a glass of water in-between to stay hydrated and prevent bloating.  Happy game day!