Post-Thanksgiving Fitness Tips from Fitness 4 Home Superstore

Now that you’ve made it through Thanksgiving weekend (hopefully without gaining those dreaded extra pounds), it’s time to look ahead. The next few weeks in this holiday season are going to be tough, but we’ve put together some tips to help you get through them. Here are some things to keep in mind as your calendar fills up with shopping activities, parties and family events.

Pick three days. From now until New Year’s, your life is going to be filled with many temptations – drinks, cheese dip, chicken wings, more drinks and chocolate pies. Give yourself three days to eat and drink whatever you desire and stick to it. Once the chosen days have passed, you must continue to make healthy choices, so choose wisely!

Limit alcohol consumption. Drinking is a big part of celebrating the holidays. Be sure to stick to your 3-day plan and drink only on those days.

Don’t miss another workout. Chances are, you may have already skipped a few workouts this holiday season. Don’t miss another one! You planned out your fitness schedule because you are on a path to good health. Stay motivated and make sure you stick to your goals. In fact, you should be getting some exercise in every day. A brief strength training or cardio session each day will help keep your metabolism fired up. You can even keep these daily sessions at less than 15 minutes so you can sneak them in at any time.

Exercise early. Get your workouts done early in the morning so you won’t be tempted to skip them. It’s easy to get pulled away from your schedule to shop for last-minute gifts or to make an extra dish for a party. By exercising first thing in the morning, you guarantee yourself a workout and start your day feeling pumped up with energy and motivation.

Eat breakfast. It’s no secret that breakfast is the most important meal of the day. Eat within 1 hour of waking up. You’ll be less tempted to make bad eating decisions if you start your day with a healthy meal.

Drink water. Bring your water with you everywhere you go. Not only will it keep you from feeling hungry by elevating your metabolism, drinking water will keep you hydrated and flush out toxins.

Follow your fitness plan and use these post-Thanksgiving tips to help you get through the next few weeks and maintain your healthy lifestyle!

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Healthy Living –Cold-Weather Workout Tips

If cold weather is preventing you from your fitness activities, try these winter workout tips:

1. If you really need to be outside in cold temperatures, add a layer of thermal underwear. Running, jogging or brisk walking will definitely work up a sweat, even in frigid temperatures. Thermals will wick the sweat away from your body and keep you warm and dry.
2. Don't push yourself too hard. On days when the air feels too cold to even breathe in, listen to your body's signals and stay indoors. Cold air can trigger exercise-induced asthma (EIA) with symptoms like chest pain or tightness, wheezing, coughing and shortness of breath.
3. Workout at home. Now is a great time to think about getting a treadmill, elliptical or stationary bike. Having your own equipment at home, ready to use anytime you please will help you stay motivated and on schedule.
4. Try a new fitness routine at home. Fitness routines are exercises that be done in your own home without major equipment. Try yoga, Pilates, kick-boxing or aerobics with a DVD or video – all in the comfort of your own home.

Labels: diet tips, fitness 4 home superstore, healthy lifestyle, healthy living, weight control, weight loss control, weight loss program, weight loss tips, winter workouts

Diet – Leftover Turkey Soup

If you haven’t done so already, now is the time to figure out what to do with all those Thanksgiving leftovers. Gather up what’s still in the fridge and turn it into a healthy Leftover Turkey Soup.

You can prepare a turkey stock the same as you would for chicken. Use the turkey carcass to create a stock. If you have leftover vegetables like carrots, green beans, pearl onions or corn, go ahead and add those to the stock. They’ll give you more flavor and extra room in the fridge. You can even use rice, noodles or even leftover mashed potatoes as your starch. However you choose to make your turkey soup, you can basically follow this recipe to get the best results:

1 turkey carcass
water to cover
2 cloves garlic

1 bay leaf
1/2 tsp basil
1/2 tsp parsley
2 stalks of celery
2 carrots
1 onion, halved

salt
pepper

leftovers

Put the turkey carcass in a big stock pot and cover with water. If necessary, you can break apart the carcass fit in the pan. Add in the garlic, bay leaf, basil, parsley, celery, carrots and onion. Salt and pepper to taste. Bring to a boil and cook long enough to loosen the meat. Remove the turkey carcass from the stock and pick off all the meat. Add the meat back into the stock, cover and simmer for 2 hours. Remove from heat and let cool. Refrigerate overnight.

In the morning, remove the solidified fat from the top of the soup stock. Put back on the stove over medium-low heat and add in some leftovers (bits of stuffing, mashed potatoes, corn, green beans, tomatoes, etc.). Simmer until everything is heated up and serve.



Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat, low-fat, leftover recipes, thanksgiving leftover recipes

Happy Thanksgiving from Fitness 4 Home Superstore

This Thanksgiving, make sure the turkey is the only thing getting stuffed! Thanksgiving is the second most popular food-based holiday of the season. Did you know that the average American gains 7-12 pounds between Halloween and New Year’s Day? Don’t let yourself become another statistic. Here are some tips that will help you keep from sabotaging your weight loss and health goals.

Keep your goals firm. It’s easy to get caught up in the eating and drinking frenzy that the holiday season brings. Don’t lose sight of your vision and why you set goals for yourself in the first place. You can still have a great time without gaining an extra 10 pounds before January.

Start now! If you haven’t started your fitness program yet, why wait? Give yourself the gift of health and a fit body now! Don’t keep putting it off until next year. In fact, drop by any Fitness 4 Home Superstore location and we can help you choose the right equipment for your home so you can get started right away.

Plan consumption. If you’re going out for drinks or food, plan how much you’re going to consume and stop when you’ve reached your limit. This will prevent you from ruining your diet by eating and drinking too much.

Drink smart. Avoid drinking in rounds. Drink at your own pace and control your consumption. Space your drinks out by rotating in juice, diet soda or water. Stay away from cream-based cocktails or sweet specialty drinks and choose low alcohol content, light drinks that can be mixed with diet soda or water. You can also eat something healthy and filling before you go out. Food not only slows the rate of alcohol absorption, it will also make you feel full so you drink less.

Avoid the "all or nothing" mentality. There may come a time when you go overboard eating or drinking. It’s easy to succumb to temptation or pressure from family and friends. Don’t let yourself be led into the “I already blew it so why stop now” binge that lasts until January 1^st. One or two days will not make or break the efforts you’ve been putting forth for the past 10+ month! Get back on track right away and step up your workouts to balance out the extra calories.

Keep working out! Everyone knows that Thanksgiving is one of the greatest American traditions. We stuff our faces with gravy-drenched turkey, boat loads of stuffing and mashed potatoes, cranberry sauce and pumpkin pie. Your best bet at surviving the holidays with a slim waistline is to keep exercising and working toward your goals. Jump on your home treadmill for an hour and then lift some weights for 15 minutes while you’re waiting for the turkey to finish cooking. Before you sit down to eat, excuse yourself for 5 minutes and do some jumping-jacks. When you finish cleaning up, ride your exercise bike for 30 minutes to battle the turkey coma or challenge your family and friends to a game of flag football. There are plenty of ways to stay healthy and fit during the holidays. You just have to stick to your workouts while you’re having fun.

The staff at Fitness 4 Home Superstores wishes you a safe and happy Thanksgiving! Visit any of our 3 valley locations to see how we can help you achieve your goals with home fitness equipment that you can use during the holiday season and beyond.

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Healthy Living – Sweet Ideas for Sweet Potatoes

Sweet potatoes can be an excellent source of vitamins and great for your diet. In fact, there are many health advantages associated with those little Thanksgiving tubers. Take advantage of their wholesome benefits and learn some great ways to prepare sweet potatoes without drenching them in syrup and marshmallows!

Sweet potatoes are a good source of Vitamin E, which is aides in lowering cholesterol and helps prevent build-up in your arteries.

Potassium, which is necessary for water balance, bone health, normal blood pressure, nerve transmission and muscle contraction, is also found in sweet potatoes. In fact, sweet potatoes contain more potassium than bananas do!

The copper in sweet potatoes assists in the production of connective tissue and collagen, keeping your muscles healthy and strong.

Sweet potatoes also boast a healthy amount of carotenoids, plant compounds responsible for preventing the cell damage that can occur as a result of challenging physical activity like working out.

Quercetin, a potent nutrient found in some vegetables, can also be found in sweet potatoes and has been known to help ward off allergies like asthma and hay fever.

The 4 grams of fiber in a medium sweet potato contains about 10% of your daily need. This will leave you feeling satisfied after you eat and prevent you from over-eating!

Use the benefits as your motivation this Thanksgiving to stay away from the sugary sweet temptation of traditional sweet potato dishes. Here are some alternative ways to prepare sweet potatoes so you can take advantage of their healthy vitamins and minerals.

Mashed Sweet Potatoes. Instead of using instant or regular potatoes, steam sweet potatoes until they’re soft (about 10 minutes), peel them and mash with a little orange juice.

Baked Sweet Potatoes. Heat your oven to 400 degrees and cook until soft (about 30-40 minutes). You can also microwave them on high for 4-6 minutes.

Sweet Potato Fries. Cut raw sweet potatoes into wedges or strips and coat them with olive oil. Roast on a baking sheet at 400 degrees until golden and soft (about 20 minutes).

Sweet Potato Smoothies. Mix a leftover baked sweet potato with a cup of water, ice, a pinch of brown sugar, vanilla and a little bit of peanut butter in your blender. Blend until smooth for a creamy treat.

Sweet potatoes can also cooked and served cold as a snack, a topping for salads or a great flavor on your turkey sandwich!



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Diet – Beef and Sweet Potato Stew

Now that we have covered all the benefits of sweet potatoes and come up with excellent alternatives to serve at your Thanksgiving feast, we can shift our focus to dealing with the leftovers! This Beef and Sweet Potato Stew is not only easy to prepare, but it’s also loaded with protein! Get all of the benefits of sweet potatoes with this low-calorie, low-fat dish.

1 lb. lean boneless chuck or stew meat, cut in 1-inch cubes

Salt

Pepper

1 T. olive oil

1 can (28 oz.) tomatoes, undrained

1 large onion, diced in large chunks

2 cloves garlic, finely minced

1 dried bay leaf

1 cinnamon stick

1 C. frozen corn

½ C. carrots, diced in large chunks

3 sweet potatoes, peeled and cubed

8 dried apricots, halved

Trim all fat from beef and season with salt and pepper. Heat oil in skillet over medium heat, then add beef and brown all sides.

In a large slow cooker, combine tomatoes, onion, garlic, bay leaf, cinnamon stick, corn, carrots, sweet potatoes and beef. Cover and cook on low for 8 hours or until beef is tender. If you do not have a slow cooker, simmer on stove over medium-high heat for 30 to 40 minutes.

Add apricots and cook on low for 20 minutes or until apricots are soft.

Remove the bay leaf and cinnamon stick and serve.

Servings: 6, Fat: 6g, Calories: 249, Protein: 18g.



Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat, low-fat, leftover recipes, thanksgiving leftover recipes

Test the Waters of Your Workout with a Rowing Machine

Rowing machines are great for a full body workout. They combine cardio exercise and strength training to give you the best kind of exercise you can get. All of your large muscle groups, including your legs, back, shoulders, arms and abs will benefit from a rowing machine workout, as well as your heart and lungs.

In addition, using a rowing machine can also be beneficial in your workout because it is low-impact. The rhythmic, consistent motion of a rowing machine will reduce the amount of strain on your joints and muscles. Rowing machines also have great calorie-burning potential and require less time than a stationary bike or stair climber. You can tone thighs, buttocks, arms and back muscles using one machine!

When using a rowing machine, proper form is of the utmost importance. Improper form or use can lead to muscle strains in your legs, back and arms. Be sure to keep your elbows close to your body and avoid over-extending your knees and elbows. Rowing machine exercise isn’t just about your arms; it’s about your legs, too. Drive through strokes with your legs and body core.

With so many rowing machines available, it can be difficult to find the one that suits your requirements and/or budget. Look for a machine that has various difficulty settings that will cater to your workout. You may also want a digital display that tracks heart rate, distance traveled and calories burn. Some rowing machines also fold up for easy storage in your home.

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Healthy Living – How to Prevent Arthritis

Arthritis is the number one cause of disability in the United States. It currently affects one in five adults and close to 300,000 children. By the year 2030, arthritis in adults is expected to increase from 46 million to nearly 67 million.

While there are many types of arthritis, it is generally characterized by the inflammation of joints, causing pain and swelling that restricts movement. For most people, signs of arthritis begin to show as you get older. Taking pain medication is sometimes thought to be the only remedy to relieve arthritic aches and pains. However, a few simple lifestyle changes can help you keep arthritis at bay.

Keep extra weight off. Every extra pound a person gains puts four times more stress on their joints, especially their knees. Watching your weight will give you more energy and increase your goal potential.

Walk… a lot! Walking 30 minutes a day (or 10 minutes three times a day) can limit your chances of arthritis now and in the future. It can also improve mobility, decrease joint pain and promote overall health and fitness.

Take your vitamins. Adding Vitamin D to your diet not only helps you absorb calcium, it has been thought to help prevent arthritis in the knees. You can also prevent deterioration by taking Vitamin C for making collagen. Collagen makes up cartilage which cushions your bones. Talk to your health professional about the non-drug and natural options that can be used to improve or help prevent arthritis pain.

Keep a well-balanced diet. A healthy, nutrient-rich diet is important to your joints and bones. The simple rule of thumb to remember is that color equals nutrients. Eat more colorful meals and get more nutrients!

Use these simple tips to change your lifestyle and help prevent arthritis and disability.

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Diet – Turkey Chili

Use your leftover Thanksgiving turkey to make a healthy, high-protein, high-fiber chili that is low in fat and tastes great! Keep in mind that white turkey meat has half the amount of fat and saturated fat as dark meat.

INGREDIENTS:

1 lb. leftover turkey, chopped

½ C. onion, chopped

1 tsp. sugar

1 ½ T. chili powder

4 C. canned kidney beans, rinsed and drained

2 C. canned tomatoes

2 C. celery, chopped

8 T. fat-free sour cream

Water, as desired

Sauté the turkey and onion in a soup pot over low heat until the onions are translucent. Stir in the sugar, chili powder, kidney beans and tomatoes. Cover with lid and cook for 10 minutes on low heat. Add the celery and cook another 10 minutes on low heat. You can add water for thinner consistency.

Serve in bowls and top with a tablespoon of fat-free sour cream.

Servings: 8, Fat: 4g, Calories: 242, Protein: 21g, Fiber: 7g.



Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat, low-fat, leftover recipes, thanksgiving leftover recipes

Why You Should Workout

There are many, MANY benefits to maintaining a healthy lifestyle with regular fitness exercises. Most of these benefits, like lowering your body weight, improving physical appearance, lowering body fat and decreasing risk of disease, are obvious. But there may be some benefits of which you may not be aware.

1. Exercising regularly not only helps your body, it can help your mind as well. It can give you more positive self esteem, help you experience better and more sleep, give you more energy, help you handle stress and reduce depression.

2. Strength training will help to increase your metabolism. Muscle requires more calories than fat, so the more muscle you have, the more calories you burn. Because your metabolism slows as you get older, your body also gradually begins to lose its muscle. If your workout levels and calorie intake both stay the same, you will end up gaining weight. You can combat this by exercising with weight and doing aerobic activity on a regular basis. Then you won’t notice much change in your metabolism as you age.

3. Strength training can also help your bones. Studies have shown that weight training can increase bone density by 13 percent in just six months. That is a powerful tool for fighting off osteoporosis.

4. Exercise helps to improve your cholesterol levels and improve cardiopulmonary function by decreasing blood pressure and lowering your resting heart rate. Working out three or more times a week will make your heart stronger and pump blood with less effort. Your blood pressure will go down and so will your cholesterol level, lowering your risk of heart disease.

5. All forms of exercise help to reduce the risk of injury, especially lower back strain. While some injuries require a lot of rest, most lower back pain can get better if you stay active. Exercise will help reduce lower back pain and help you recover faster and prevent re-injury.

Working out can help you experience all of these benefits and more. Exercise regularly to improve your overall health, lose body fat, prevent injury, lower your metabolism and maintain a healthy mind. You'll be glad you did!



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1. Healthy Living – How to Eat Out without Ruining Your Diet

Maintaining a healthy diet when you’re eating out at a restaurant or take-out establishment isn’t always easy. Sometimes it’s hard to resist the temptation of ordering anything you want off the menu! But whether you’re celebrating an event, traveling or just didn’t feel like cooking, you’ll find that most restaurants do offer healthy choices to those who want them. You can almost always find grilled chicken, a cup or soup or a nutritious salad that will satisfy your hunger without all the calories. Some places even let you “have it your way” so you can ask for the food to be prepared to meet your dietary needs.

You should also watch out for “all you can eat” buffets where you may eat more than you should. And when at parties, barbeques or picnics, be sure to bring a healthy dish to share. Then you can be sure that there is something nutritious for you to eat.

In addition, here are a few more tips that will help you make healthy choices when you’re eating away from home:

1. Avoid fried foods. Choose foods that have been baked, broiled, roasted or grilled.

2. Limit your intake of bread, chips or whatever might be in the basket they give you before your meal.

3. Choose light salad dressings and have them served on the side.

4. Instead of an entrée, have a salad and an appetizer to help control your portions.

5. If you do have an entrée, save half of it for tomorrow’s lunch.

6. And if you enjoy dessert, avoid the calories and order fruit or sorbet.

Labels: diet tips, fitness 4 home superstore, healthy lifestyle, healthy living, weight control, weight loss control, weight loss program, weight loss tips

Diet - Apple Oat Muffins

Always being on the go can lead to bad eating decisions. Prepare yourself for the morning rush or a quick snack with these easy apple oat muffins!

TOPPING:

¼ C. brown sugar

¼ C. unbleached flour

1/8 tsp. cinnamon

2 T. margarine

3 T. oats

Pinch of salt

MUFFINS:

2 T. margarine

½ C. sugar

2 tsp. vanilla extract

1 large egg

½ C. unbleached flour

½ C. whole wheat flour

½ tsp. baking powder

½ tsp. baking soda

½ tsp. salt

¼ cup fat-free sour cream

2 T. low-fat butter milk

1 ½ C. apples, cored and diced (about 2 apples)

Preheat the oven to 375 degrees.

Topping: In a large mixing bowl, combine the brown sugar, flour, salt and cinnamon. Using a paddle mixer or spatula, beat until blended. Add in margarine and beat on low until mixture turns to fine crumbs. Work the oats into the mixture with your hands. Pour contents into a small bowl and set aside.

Muffins: In a separate bowl, add 2 T. margarine, sugar and vanilla extract and beat with a mixer until light and fluffy. Add egg and beat until blended.

In another small bowl, mix together the following dry ingredients: unbleached and whole wheat flour, baking powder, baking soda, ½ tsp. salt. Then, add the dry ingredient mix to the batter along with the sour cream and buttermilk. Beat on low until blended. When finished, carefully fold in the apple chunks.

Line a muffin pan with paper or foil liners. Spoon a slightly heaping 1/8 C of batter into each paper. Sprinkle topping evenly over each muffin. Bake about 20 minutes or until muffins are lightly browned.

Servings: 12 muffins (6 servings), Fat: 2.5g, Calories: 130

Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat, low-fat