HOW TO TONE UP THOSE FLABBY UNDER ARMS??? HERE IS MY FAVORITE TRICEP TONING EXERCISE! CHAIR DIPS!!!!
at the bottom of the movement, straighen up those elbows as hard as you can & repeat! You will feel the "burn" in the back of your arms and shoulders! Tones the entire upper arm! Enjoy!
Myth: You can't get too much protein.
TRUTH: Oh, Yes you can!!!!!
Too much protein can be a very bad thing. It can worsen kidney-function tests in people with kidney disease. Think that warning doesn't apply to you? A vast majority of people have kidney disease and don't know it yet. One in five overweight adults has at least a mild form of kidney disease. As for people trying to lose weight, eating too high protein diet puts their kidneys at risk. Overdoing it over the long term also causes calcium to be leached from your bones, increasing risk of osteoporosis and fractures. So, how much protein should we be eating? Here is a simple formula. Multiply your weight by 0.36. If you weight 150 pounds, for example, aim for at least 54 grams of protein daily. Over age 65? Multiply your weight by 0.5 instead.
You know that feeling of fuzziness or slow thinking when your brain is not quite clicking along at its usual speed? It's called BRAIN FOG!, and many things can cause it. Though some are serious, others are temporary and can be reversible. Here are the 2 biggest culprits of insomnia and brain fog!
1. Sleep disrupters (such as cell phones) Sleep deprivation is a common cause of brain fog. Going to bed with your gadget (tablet, smart phone), sending one last text, or checking Facebook just before bed (while you are in bed....how many of us have done that?!!) The shortwave light that electronics emit interferes with the production of melatonin, a hormone involved in sleep. What should you do? When it is time for sleep, put the phones (yes, i am going to say it) at least 7 feet AWAY from your head. Preferably, in another room. Our parents and grandparents survived just fine without a phone 6 inches or less from our heads as we sleep!
2.Sugary snacks - Hunger is one of the most simplest causes of fuzzy thinking and lack of concentration. And downing processed sugary foods can make things worse. Eat regular meals or snacks throughout the day to keep your blood sugar and insulin in check (i advocate eating something every 3 to 4 hours so you are not STARVING and ready to raid the kitchen cabinets). It will help keep you satisfied and your blood sugar stable, which in turn, will help your brain and sleep!
With summer soirees filling up your social calandar, arm yourself with a list of lighter drink recipes so you can join the party without overdoing it on alcohol, sugar and calories. Here are three light cocktail equations you can sip without the guilt!
Happy Summer Solstice Week!!! Seems like everyone lately wants lean, toned abs...here are some excellent exercises that don't require any equipment! But remember....if you have belly fat, or need to lose some weight....those muscles will be toned and sculpted underneath that fat layer. You need to do all 3 components TOGETHER! to get that flat, toned tummy: CARDIO work to burn the fat layer off the top, STRENGTH/TONING work (above to firm and sculpt those muscles) & PROPER NUTRITION to fuel your body to burn fat and build lean, toned muscle that boosts your metabolism 24/7! Remember....you can't get a "washboard"stomach by just doing crunches...you need to lower your body fat % in order to see the definition....if it were that easy, everyone would have the ABS of their dreams and I would be out of a job! So do that cardio/strength/eat properly and see those ABS POP!!!
I REALLY DISLIKE GYMS!!!, including exercise classes. I never felt comfortable in using the equipment and was very self-conscious in the classes if I couldn't keep up. Melanie Roofe is the perfect trainer for me! I am very comfortable training in her home gym, and there is no need to worry about what I look like or how much I sweat. She will guide me through all the machines making sure I am using them correctly, and she knows exactly how hard to push me every single session! Exercise has always been a negative experience for me, and now I actually LOOK FORWARD to my workout with Melanie! I highly reccommend her!
Janet S. - Groveland
If your goal is weight loss (along with getting stronger and toning up your body): As a fat-loss strategy, you should do your cardio work AFTER your weight/strength training, not before. Weight/strength training is about improving the intensity of the stimulus to your muscles...for hypertrophy (muscle growth to tighten and tone and gain muscle definition - which is what most women want!) , and you can't do that if your exhausted from high intensity cardio training. You would be breaking down the muscle, not building it. If your muscles are fatigued (from weights) but you overall are not exhausted, you can still work hard, elevate your heart rate and burn a ton of calories! Which, translates to faster, efficient fat loss, not muscle loss! Happy Memorial Day!!!!
Took me 5 months to reach this goal of 1 hour cardio session on my elliptical & over 514 calories...7800 steps. ..with all the pain in my back & feet...not bad for an old chick who has herniated discs in her low back, spinal stenosis, degenerative arthritis throughout her spine, plantar fasciitis both feet, pinched nerve in her shoulder blade, & benign bone tumor on her T3....I'm making a comback!! WHAT'S YOUR EXCUSE??!just GO DO IT!
KICK IT OR PICK IT? NUTRITION QUIZ!!!Can you spot the healthier choice in these common food comparisons? The answers here may surprise you.
Turkey burger vs. Sirloin burger
Better choice: Sirloin burger
Why? : Turkey burgers, especially sold at restaurants - are often made with dark turkey meat and skin, making them far from low-fat. A better choice would be a sirloin burger made from 90% or leaner ground beef that provides 20 grams of protein. Just be smart when it comes to toppers - cheese and sauces stack on the fat and sodium.
Pretzels vs. Almonds
Better choice: Almonds
Why?: True, pretzels have gained popularity as a virtually fat free snack, but almonds provide the protein, fiber and the good mono-unsaturated fats that will help you feeling fuller longer. Plus, salty, high carb pretzels often leave you feeling more hungry and thirsty.
1/2 cup of regular full fat ice cream vs 3 scoops of sorbet
Better choice: 1/2 cup of ice cream!
Why?: Beat a sweet craving by choosing a sensible serving size of ice cream. Sorbets often contain twice the sugar as ice cream without any of the calcium & protein ice cream provides. Yay!
I'm a lovin life girl... a bit of a daredevil at times... I love my family and friends and my great clients! I learn a lot a long the way and I'd love to share what I learn with you. :-)
All content and images on this web site are owned, the property of and copyright of Melanie Roofe. All The Materials Contained May Not Be Reproduced, Copied, Edited, Published, Transmitted Or Downloaded in Any Way. All Rights Reserved. Copying, altering, displaying or redistribution of any of these images without written permission from Melanie Roofe.
Photography by Black Wings Photography.