Happy New Years!

Best wishes from all of us at Element Fitness for a happy, fit and healthy New Year in 2011!!

Winter Workouts and a Happy Healthy Holiday Season!

The cold weather and icy roads discourage people from exercising during the winter. The holidays and lack of desire to move or go out as often lead to winter weight gain in many people.




However, maintaining a good metabolic rate and keeping your body healthy is important all year round. A good way to stay in shape during the holidays is to exercise at home, where the harsh temperatures of the winter or the prices of gym memberships can’t serve as an excuse for winter inactivity.

If the cold keeps you snuggled up under your covers and reluctant to get out of bed, here are some tips to help you transition from laziness to exercise mode. For one, you can start the day with a hot shower to help warm your body up and become alert. Also, putting your workout clothes in the dryer for a couple of minutes before wearing them can also help keep your body warm and cozy and ready for activity.

Convenient, inexpensive at-home exercises are easy to do in every season. Simple push-ups work your shoulders, triceps, chest and abdominal muscles. Squats work your quadriceps and hamstrings and can be more effective with a set of dumbbells, which are cheap and useful, to make the most of your workout. Sit ups and crunches work your midsection, including your abs, obliques (if you twist) and back muscles. Small choices in everyday life can also help you make the best of exercise, like taking the stairs, taking the long way when walking to destinations and simply moving more whenever you have the chance. The little things add up and make a difference in the end.

The cold weather is no excuse to neglect your body’s health. Be sure to stay active all year round to keep yourself in optimal shape. Enjoy the holidays and be proactive about winter weight gain by sticking with your exercise regime.

A happy and healthy holiday season from all of us at Element Fitness!



Want to know more? Read more!:
http://exercise.about.com/od/healthinjuries/ss/winterexercise_2.htm
http://www.bukisa.com/articles/218613_top-ten-indoor-exercises-for-the-winter
http://www.streetdirectory.com/travel_guide/4041/health/7_winter_exercise_tips_for_busy_people.html
http://www.emaxhealth.com/43/1194.html

9 Surprising Diabetes Risk

"Find out if your lifestyle habits are risk factors for developing diabetes, and what to do about it.

By Sari Harrar via FitnessMagazine.com

Click to read the rest..

Staying in shape when the weather outside is frightful!

So, it’s the holidays. Cold weather, getting together with family, big holiday dinners, Christmas cookies, staying warm, hot chocolate, snow and gift giving is the name of the game. However, just because it’s too cold outside to go exercise doesn’t mean you have to pack on those ever-pesky holiday pounds or feel guilty about changing your eating habits! Follow these tips to avoid those extra pounds!










1. Hit the gym on the days you won’t be having holiday fun.
Going to a gym to keep your metabolism up during the winter is a must. People gain weight over the holidays due to a combination of two things: They eat more during the holiday season and are less active because of the weather. Hitting the treadmill or elliptical and doing calisthenics, and stretching as always will help your body keep up metabolism and burn off grandma’s pie before it can manifest itself around your waist!

2. Do at home exercises!
Sometimes, a gym membership just isn’t in the financial picture, or maybe the commute to get to one is a pain, especially when it involves snow. Take some time out of the day to stretch, do some abdominal exercises like crunches, sit ups, or bicycle kicks, do some push ups or pull ups (if you have a pull up bar), jog in place for 30 minutes, whatever you can do as long as you don’t injure yourself or neglect the holidays to work out.

3. Control yourself during those delicious holiday meals
Think before you take that second helping of turkey, mashed potatoes, gravy and stuffing or that second piece of grandma’s home made pie. You can still enjoy the delicious holiday foods, just don’t stuff your face! Also, we all know that plate of Christmas cookies mom just baked look delicious, but refrain from taking more than 1 or 2!

4. Remember, it is the holidays after all
A holiday is a day for you to enjoy yourself, eat some delicious food and spend quality time with friends and family. Don’t drive yourself nuts! You can skip going to the gym on Christmas day if you want. Live a little! If you feel guilty while you are eating pie and chatting it up with your friends and family, remind yourself that this is a day, and you can always spend the non-holidays going back to your healthy lifestyle.

Happy holidays and happy working out!

For more reading, check out these links!
http://www.bukisa.com/articles/218613_top-ten-indoor-exercises-for-the-winter
http://www.selfgrowth.com/articles/Lempert3.html
http://www.associatedcontent.com/article/429143/ten_tips_to_staying_in_shape_during.html?cat=51

Dressing right to work out this winter!

Winter is upon us! Especially if you live up north, the cold will set in and some of us will be choosing to stay inside, stuff ourselves and pack on the pounds. You don’t have to let the cold keep you inside and not go for a run! Follow these handy tips for working out outside WITHOUT catching hypothermia or freezing up!

1. Warm up indoors first
This is one of the most important parts of working out in the cold. Before you throw on the sweats, warm-ups or whatever, make sure you jog in place, stretch and do some calisthenics inside. If your body is warm and stretched before you step out into the cold, you won’t cramp up and you will be less likely to become uncomfortably cold.

2. ALWAYS Stay Hydrated
It might be cold outside, but the dry air of a cold winter can be brutal. Also, you are more likely to get frostbite if you are dehydrated and out in the cold. Make sure you drink plenty of water (in sips, not gulps. You don’t want to cramp up!) before you go out to run. If possible, bring your water or a hydration pack with you.

3. Dress in Layers as well as according to the temperature.
If it’s freezing cold outside, you are going to regret running outside in shorts and a T-shirt. First and foremost, make sure you wear something made of moisture-wicking material on the first layer. It might be cold, but you are still going to sweat. Dressing in cotton might cause you to chafe and get wet. If you are getting wet out in the cold, you will lose even more heat than normal. The next layer should be something that will absorb moisture, like cotton or wool. The outermost layer should be something that will block out freezing wind chills. Remember, you can try your own variations depending on how cold it actually is, as well as how long you will be working out.

4. Cover you head and ears
This is one of the most important parts. Your body loses most of its heat through the head, especially the ears. A simple synthetic beanie should suffice for this.

5. Know your limits and don’t overdo it
Cold can be deadly, so know your limits. You might regret going out for a run in the snow with gusting wind chills of -10. Cold is stressful on your body, as is exercise, so always know when enough is enough. If you must work out in extreme weather, cover up as much of your body as you can to prevent potentially deadly frostbite.

Stay safe and have a good workout this winter!

For more info, check out these articles!
http://www.healthline.com/sw/wl-working-out-in-the-cold
http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=24
http://www.mayoclinic.com/health/fitness/HQ01681

Sports In Central Park via Time Out NY!

Get out of the gym and enjoy this wonderful city we live in for all its exercise possibilities! Check out this great article from our very own Time Out NY about all that NYC fitness has to offer!

Sports in Central Park via Time Out NY

Cancer-Fighting Foods via FoodNetwork.com

From dark leafy greens to citrus, find out what foods can fight off cancer causing toxins via this great article on FoodNetwork.com!









"Researchers believe that 60 percent of cancer deaths can be prevented by adopting a healthier lifestyle. Start with your diet: Work these 8 cancer-fighting foods into your daily routine....."Read More...

The RIGHT way to diet and lose weight!

It seems no matter what, people are always trying fad diets, or sometimes borderline self-starvation in order to lose weight. Not only are these methods largely ineffective in the long term, but they are also unhealthy. Honestly, what good is weight loss if you are not going to feel good and energized, and probably still gain the weight back anyway?

First things first, set a reasonable goal to start with. Keeping a list of reasonable goals will not only help you keep track of your loss, but help you obtain realistic goals. Obviously, you are not going to drop massive amounts of weight over a period of a few days, but stick with it!

The key is burning more than you consume. Extra calories are the main cause of weight gain. If you consume more calories than you burn, weight gain is what results from it. If your weight has been steady and not increasing, try starting with eliminating 500 calories from your daily diet. Keep a tally in a notebook if you want. You can do this by decreasing you intake, or amplifying your exercise schedule.

This is all about staying properly nourished. Yes, you can eat! Just control your portions and try to make healthier choices!

For more information, check out selfgrowth.com’s article!

http://www.selfgrowth.com/articles/nutrition_fat_loss_how_to_diet_properly

Interval Training

Training to get the 1 mile, 2 mile or whatever distance your goal is down as fast as possible? Stuck around that same time that you just can’t quite seem to break? First, take a look at how you are running. Do you start strong and fast and get progressively slower? Or do you maintain a constant pace? In either of those 2 cases, you should try interval training!

First, set a reasonable goal for the distance you are going to be running. Say you want to run 3 miles in 21:00 minutes, but are currently running it at 24:00 minutes. 21 Minutes is a 7 minute per mile pace, while 24:00 is an 8 minute per mile pace. Instead of running 3 miles over and over agin trying to get your time down, train for the specific pace!

Start out by running 1/4 of a mile in 1 minute, 45 seconds. Get used to running it, and then gradually increase the distance, while trying your best to keep the same pace. After a few days, move up to 1/2 of a mile in 3:30, and so on and so forth. Eventually, you will be running your full desired distance and be keeping your pace all the way!Your actual pace and distance may vary.

For more information on interval training for running, check out Military.com’s fitness guide!

http://www.military.com/military-fitness/fitness-test-prep/improving-your-pft-run-time

Trouble Sticking with it?

Find a Buddy!

Let’s face it, especially for newcomers, finding the motivation to stick with your exercise regimen, push it a little harder or even start exercising at all can be a challenge for some. Working out alone can be good for you, but it can also lead to a loss of motivation. Say you had a hard day at work, and think “I’ve been working out hard, I can take a few days off”, and you end up spending the rest of the night relaxing, on the computer or watching T.V. Well, why not take one more day off? That single day turns into a week, and before you know it, you have lost your
motivation! Once you finally get back to the gym, the bar you were up to before has been slowly sinking while you were away and you end up having to work back up to
where you were. If only you had someone to keep you going….

Bottom line is, unless you have a personal trainer or a group, going to the gym freelance without a buddy can be mentally challenging, and having a buddy to work out with can help your motivation immensely. If you are the only one working out, it’s easy to pass it up. If you have a buddy who is expecting to see you at the gym at a certain time, your not going to be calling in sick just because you feel tired out from work.

With a buddy, or even a group, fitness becomes more of a commitment. You’re not going to want to leave your buddy who is expecting you alone at the gym! Be it a friend, a family member or even a coworker, setting fitness goals and tackling them with someone by your side becomes much more of a motivation to get off the couch and in gear! Best of luck finding a buddy!

For more information on buddy fitness, check out these links!

http://www.revolutionhealth.com/healthy-living/fitness/workouts/personal-
trainer/buddy-system

http://www.weightwatchers.com/util/art/index_art.aspx?
tabnum=1&art_id=13511

How do YOU hydrate?

Especially important in the hot summer months, but still important all year round is hydration. Staying hydrated is absolutely necessary to human survival and functionality, especially if you are working out. We all take water for granted, but it is an absolute necessity for everybody. However, water is by no means the only method of hydration. Sports drinks, juices, hot beverages and the like we all consume every day. But what really is the best way to stay hydrated?

Water

Water is unarguably the most available and common method of hydration in the world. It is also hydrates better than sugary juices and sports drinks, mainly due to the fact that it is pure H20 and nothing else. While it might not have the energy-boosting electrolytes, carbs and the sweet flavors of sports drinks, it is the best when it comes to basic hydration. Especially if all you desire is basic daily hydration without consuming excess calories, water is your best choice.

Sports Drinks

Sports drinks do not hydrate as well as water does, but they do have carbs, sugars and electrolytes to replenish nutrients usually lost through perspiration when working out. However, the upside is that they are not bland like water, they taste good and they “replenish” by helping you get your energy back up after or even during a workout. The downside to sports drinks is that, especially if you are working out or training to lose weight, they tend to replenish the calories and carbs as you burn them off. This can lead to a neutralizing effect on your workout if you drink a lot of sports drinks.

What does it come down to?

Personal preference. Drinking water everyday is the best way to hydrate, but it is good to mix things up once in a while.


**Have an idea for a blog or need advice? Email: info@elementfitnessny.net!


Wanna know more? Read more! For more information on hydration and on the effectiveness of more methods of hydration, check out about.com’s article! http://chemistry.about.com/cs/foodchemistry/a/aa070803a.htm

Take a Deep Breath…..

We all breathe. It's a basic human function and it tends to be something we take for granted. Doing breathing exercises can help anyone, be it before a workout, after a workout, relaxing, at work, in class, anywhere! Breathing exercises have numerous benefits, from improving circulation and lung capacity to reducing stress and anxiety at work and can even help boost the immune system! They can also help you get the most out of your cardiovascular workout.

Reducing and Relieving Stress and Anxiety

This is perhaps the most common reason that everyday people do breathing exercises. Pressures at work, things to get done, an exam at class coming up, your boss wants to see you in 15 minutes, life is stressful these days! Taking just a minute to do a breathing exercise can make your day that much better, and you can get back to work in no time relaxed, refreshed and maybe a little bit more energized. Check out About.com’s specific exercise for stress relief breathing here.

Breathing Exercises while you run

Breathing the right way while you run, or do any type of cardiovascular exercises can help you immensely by increasing endurance and helping stop premature fatigue and tiredness. Taking deep breaths before running, breathing to the lyrics of music, or even running to a cadence can help improve your running times. Deep breathing after running can also help with the cooldown after your run. For more information on breathing exercises for running, check out Fitness Motivators article here.

Wanna know more? Read more!

Chinese Holistic Health Breathing Exercises

To run in or out? That is the question.

Chances are if you are reading this blog, you incorporate running into your cardio routine.






Running is the most common and by far the most popular form of general cardiovascular exercise. However,in overcrowded urban areas, many people have substituted outside free or track running with running indoors on a treadmill. Both have their ups and downs, but which one is for you?



Don't know? That's okay. We've broken it down for you.

Treadmill

The Good: Treadmills have much better padding than concrete or asphalt. Any type of running related injury, such as shin splints, is extremely unlikely with a treadmill. A run on a treadmill will likely not leave your knees killing you the next day. Since treadmills have fully adjustable speed and incline, you have many, many options. With a treadmill, you also never have to worry about the weather preventing you from running.

The Bad: Unless you go to a gym, treadmills are expensive to buy and maintain. Treadmills don’t have the psychological benefits of free running outside. Users have reported that treadmill running can be monotonous as well. Lack of exposure to outside running can actually weaken tendons and joints from under-stress, making them more prone to injury should you transition to outside running. Long term treadmill use can actually affect proper running stance, as decreased wind resistance causes treadmill runners to stop leaning forward, and causes an overly bouncy form.

Outside Running
The Good: Outside running is a great way to get outside and get some fresh air. Outside free running is a great stress reliever, and has shown to have numerous psychological benefits. While for some it might be bad, the added stress on the legs in outside running helps condition them, so you can become a better overall runner. If you are training for a race or a marathon, outside running simulates those conditions far more effectively than a treadmill. Also, a treadmill only simulates real running, whereas actually running gives you the full health benefits
The Bad: Injuries, Injuries, and Injuries! Outside running, especially for beginners carries a much higher risk for injury than a treadmill. Especially if you are running on terrain with changing slopes, uphill and downhill, you have a higher risk of developing shin splints or joint pains. Also, running outside under the sun or in hot weather, especially for beginners, leaves you more prone to sunburn or heatstroke unless you take proper precautions to stay covered and hydrated.

What does it come down to? Personal preference.

Consider the benefits and risks of both the track and treadmill and identify your needs: Are you training for a marathon? Or maybe you just want to work out? Do you have financial limitations?


Wanna know more? Read more!
http://sportsmedicine.about.com/od/tipsandtricks/a/treadincline.htm
http://www.treadmill-online.com/home/treadmill-guides/facts/treadmills-advantages-and-disadvantages.htm
http://running.about.com/od/treadmillrunning/f/treadmillrun.htm

The PERFECT Pushup!

We have all done or at least attempted some form or variation of this classic upper-body exercise.
The pushup has stood the test of time and is still used by trainers, the military and even high school P.E teachers. The pushup is a great addition to any workout, and helps to build and maintain upper and core body strength.

They are also a great supplement or alternative to bench-pressing.

Benefits

Including pushups into your workout is a great way to help gain and maintain strength in the chest muscles, triceps, shoulders, as well as abdominal and core muscles. Pushups have not only muscular, but cardiovascular benefits as well, helping to improve circulation and breathing. Whether you are training to lose weight, build muscle, or prepare for a physically demanding job, pushups have near limitless benefits.

Warming up/Stretching

To avoid injury or late onset soreness, start by stretching and warming up by stretching the chest, shoulder and triceps. Get your muscles “warm” before you attempt to do a high number of reps.

Proper Form

Your hands should be placed about shoulder width apart on the floor or mat. Keep your back straight (this is where your abdominals come in). Your feet should be together. Before the first rep, your body should form a straight line from your head to your feet. Keep your head forward and eyes focused on the floor just in front of you. Your arms should be extended. Lower yourself until at least your upper arms are parallel to the floor, lower if you so desire, and then exhale as you push back up to the arms extended start position. Do either as many reps as you can, or do them in sets of 10, 15, 20, or however many you desire. Keep form throughout each set and only rest your knee on the ground if you can no longer do anymore, or are done with a set.

Variations

There are several different variations on the old classic push up to emphasize certain muscles, or simply increase resistance if you desire a tougher pushup. To learn about some of these pushup variations, check out Men’s Fitness magazine online!

Wanna know more? Read more!

http://www.military.com/military-fitness/fitness-test-prep/practice-for-perfect-push-ups

http://www.ehow.com/about_5064113_muscles-used-pushups.html

http://www.mensfitness.com/eternal_pushup/fitness/beginner_weight_training/200

Super Food 7-Day Diet from Self Magazine!

So what is a "Superfood" exactly?

According to Wikipedia.com, the term Superfood is "a term sometimes used to describe food with high phytonutrient content that may confer health benefits as a result.For example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber.^[1] "

Fight wrinkles, weight gain, cancer and colds all at once! Try this 1600 calorie-per-day menu designed by SELF magazine to be healthier and summer slim in no time!

*Do you have an idea for an article, have questions or need advice? Please write us at info@elementfitness.net! Subject: Blog

July Updates from Element Fitness!

Element Fitness is now on Yelp and Insider Pages!

Have a great training experience? Do something special in your last training session? Hit a new milestone with an Element Fitness trainer? Just love Element Fitness? Please take the time to give us a review on Yelp and Insider pages and share you experience!

The right and wrong way to weight train...

Though weight training can be very beneficial when body building, loosing weight or keeping trim, improper technique can leave you with hyper-extended joints and pulled muscles.

Check out this slide show by webmd.com which shows 9 common exercises and their safer, more effective alternatives.

How To Achieve a Proper Cardiovascular or Strength Training Workout

Pre-Workout Stretching

A proper strength training or cardiovascular workout begins with a warm up involving non-resistive movements followed by the stretching of the various muscles. The initial goal of the warm up should be to raise the core body temperature so that the muscles are not “cold.” If a cold muscle were to be stretched, there would be greater probability of it sustaining injury. Non-resistive movements raise the core body temperature because they involve moving various muscles without straining them by over extension or the use of weights. This prepares them for stretching. Stretching can be static, which means to hold a position for a minimum of 10 seconds to a maximum of 30, or dynamic, in which the stretched position is coupled with movement such as walking while performing a toe touch. The goal of the stretch should be to move a body part to some extreme until there is mild discomfort. Stretching can also be performed with a partner to achieve a greater range of motion. Stretching allows the body's muscles and ligaments to keep from tearing or pulling.

Strength Training

In strength training, the warm up is followed by a comprehensive exercise period which generally focuses on a part of the body such as the core, the lower body, or the upper body. Strength training is anaerobic exercise which triggers anaerobic metabolism that in turn builds muscle. Anaerobic exercises are resistance-based with the goal of building muscle mass and strength for activities that have short durations and require much power. The goal of a strength training workout is to achieve a balance between intensity, the amount of resistance, and volume, or sets and repetitions to maximize the effect of the workout. For instance, if the goal is to build muscle mass, then one should do fewer reps with more resistance or, if the goal is to tone the muscles, then one should do more reps with less resistance.

Cardiovascular Training

Cardiovascular training is aerobic exercise, meaning it focuses on improving the ability of the body to consume oxygen. Cardiovascular training involves exercises such as swimming, running, cross country skiing, and cycling over long periods of time at a relatively moderate intensity. This kind of training is generally used by athletes who must maintain intensity for extended periods of time. An effective work out should last at least twenty minutes.

Post-Workout Cool Down

Following both cardiovascular and strength training, there should be a cool down period which gradually takes the body from a state of high intensity to a state of rest. In cardiovascular training, a cool down may involve going from a fast jog to a walk. In strength training, a cool down may involve moving from heavy resistance to non-resistance movement. This period should only last from 5 to 10 minutes.

The Benefits of Martial Arts Training

Though the exact origin is unknown, martial arts have been around for thousands of years. Today, hundreds of different techniques and styles exist all over the globe from Capoeira in Brazil to Kalarippayattu in southern India. Though the various schools of martial arts have evolved over the generations, their purpose remains the same: to use self defense as a vehicle to better one's mind, body, and spirit. Martial arts can help you to become a physically and psychologically healthier person, and here are a few ways how.


Physical Health
Martial arts training can be very physically strenuous depending on the style and the teacher. In kick boxing, the kicking motion is used as a conduit for an intense cardiovascular workout. Proper breathing technique is emphasized in all styles of martial arts. Students learn to exercise on a regular basis which is about the healthiest habit one can form.


Discipline
If you’re a couch potato by nature and you want to learn how to be more productive, martial arts is a great place to start. Persevering through the levels of belts which become exponentially harder to obtain teaches sticktoitiveness and gives students a feeling of real accomplishment. This carries over into the students life outside of the dojo. A kid who studies martial arts is probably also going to excel elsewhere in life, such as school.


Confidence
Of course learning to defend one's self is empowering and confidence building, but martial arts can help cultivate confidence in many other ways. So often we send subconscious messages with improper posture. Martial arts emphasizes correct body posture and teaches students to carry themselves with pride and dignity. Confidence also comes with increased physical fitness.

Yoga-nna Love It: 5 Reasons To Try Yoga Today!

For thousands of years, Yoga has been used to calm the mind, enrich the spirit, and maintain a healthy lifestyle. Yoga can be done nearly anywhere and with minimal equipment. Its physical and psychological health benefits are innumerable as yoga has been shown to increase concentration, promote better breathing, improve posture, tone muscles and improve mind-body awareness. Here are some ways that yoga can help you be a better you!

Flexibility

Yoga is obviously all about flexibility. We’ve all seen pictures of master yogis performing seemingly impossible feats of strength and flexibility which may appear intimidating to the beginner, but the truth is that no matter how inflexible you are, yoga will help you increase range of motion in your joints. Keeping limber is a great way to ward off injuries such as pulled muscles. It also helps relax muscles which can reduce the risk or effects of lower back pain.

Breathing

In yoga, there is much emphasis put on the importance of breathing. As an extremely important bodily function (obviously) it is worthwhile to learn to breath in the most effective manner possible. In most forms of yoga, one is taught to lengthen and deepen their breath which can improve lung capacity. Learning to be a better breather will not only help you in your yogatistical endeavors, but also in any other cardiovascular exercises you might be doing.

Strength

Yoga is always relaxing, but often times it can be very physically strenuous. Almost every yoga position (if practiced correctly) increases core abdominal strength, others focus more directly on triceps, biceps, hamstrings, quadriceps, etc. Increased strength can mean more toned muscles and greater endurance which brings us to my next point.

Posture

With greater range of motion, and increased core strength, good posture (correct alignment of the spine) is more easily maintained for extended periods of time. Over the years, gravity tends to take a toll on most people which causes them to slouch, hunch and slump. Inevitably, detrimental habits are formed. Yoga can help to reteach your body good posture to eliminate back pain.

Psychological

Yoga is proven to reduce stress dramatically due to the release of hormones such as endorphins and oxytocin and reduced levels of hormone neurotransmitters like dopamine, norepinephrine, and epinephrine. This leaves the body with a sense of calm and tranquility. Yoga also emphasizes meditative techniques which can improve one's ability to concentrate effectively over long periods of time. There is also speculation that yoga can help those afflicted by depression and other psychological disorders like Obsessive Compulsive Disorder.

Get out there, give yoga a try and see how it can help you achieve your goals.

*Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

The Facts of Fast Food.

We talk about healthy eating on this blog alot, but very rarely discuss the foods that aren't good for you.

We hear it all the time -- "Fast Food is bad for you". But how bad is it exactly? We know about the trans fat, high calorie, and high sodium counts. We know about the grade D meat, the processed vegetables, and are told the nutritional information on charts behind the registers with type too small to read. They even are honest about their practice of using preservatives in their food.


But what kind of preservatives and how much exactly? Many of you remember a few years back when activist Morgan Spurlock debueted with his epic documentary "Supersize Me"-- a film following a 30-day time period in which he eats only McDonald's food for breakfast, lunch, snacks and dinner -- exposing the drastic affect on Spurlock's psychological and physical health, while exploring the fast food industry's influence and its encouragement of poor nutrition for profit.

If that wasn't enough to shake the Big Mac out of our hands, Author and Obesity Activist Julia Havey set out to find the truth about fast food as well. In an attempt to prove exactly how processed and full of additives a McDonalds hamburger really has, she has been aging a McDonalds cheeseburger for 4 years -- and it does better than a human being.

Wanna find out what happens to this 4 year old burger? Check out the video below courtesy of DietHealth.com!





*Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

Fresh Feast via Self.com!

Eating healthy in the summer can be difficult. BBQ's, trips to the beach, cocktails, vacation -- all these fun summer activities can help you pack on the pounds.

Take a cue from Self Magazine. This great article is from people who "know". Dishes crafted from chefs who grow their own -- and great tips on what ingredients you can look out for at a local farmer's market for gorgeous and ripe fruits and vegetables.

Recipes in the article include: Farro and Pine Nut Tabbouleh, Roasted Beet and Goat Cheese Salad, Spicy Grilled Tuna with Garden Salsa and Grilled Lamb Loin with Tomato and Cucumber Raita and Israeli Couscous. All so deliciously good and good for you!

Click to see these "Fresh Feast" recipes via Self Magazine Online!!

How to go From Belly Fat, to Belly Flat

Does this summer have you in a mad dash to lose those few extra pounds you stored up over the winter? Look no further, for here are some helpful tips on how to reduce belly fat and lead a more healthy lifestyle.

Steer clear Of “Miracle Weight Loss Solutions”
There are no shortcuts to a leaner you. The internet and late night informercials alike are filled with snake oil, contraptions, and pills all claiming to help you lose weight. These are all to be avoided. Nothing other than good ol’ fashioned hard work will do a darn thing.

Forget about Sit-ups
Doctors agree that sit-ups, crunches, and other similar spot exercises are an effective means of developing abdominal muscles, but will not help in your quest to reduce belly fat. Focusing on just your abdominals will not help you lose weight, instead you must take a holistic approach to your exercise regimen. Make sure your workout includes exercises for each individual part of the body.

Don’t Forget About Cardio
There are many different kinds of cardiovascular exercise, but not all are created equal. Oftentimes, someone will jog for an hour at the same speed in the hopes of burning fat, but this method is relatively ineffective. Interval training is any physical workout which involves alternating periods of high and low intensity. During the high intensity periods, muscles are depleted of their oxygen supply which creates lactic acid (what you would associate with that burning sensation). During the low intensity periods, oxygen is restored to the muscles and the lactic acid dissipates. This allows the body to increase cardiovascular fitness and raises the bodies potential to burn fat. One effective way to go about interval training is to set your treadmill to 60 seconds of jogging followed by 30 seconds of sprinting.

Eat Right
Eating healthy is an integral part to losing weight and maintaining a healthy lifestyle. Belly fat is closely associated with many health problems including heart disease, diabetes, some types of cancer, and high cholesterol.

A healthy diet emphasizes:
• Vegetables
• Fruits
• Whole Grains
• Reduced fat milk products
• Poultry
• Fish
• Beans
• Brown Rice
• Eggs
• Nuts

And Reduces intake of:
• Saturated Fats
• Trans Fats
• Cholesterol
• Salt (sodium)
• Added sugars
• Processed and red meats

Prepare Your Own Meals
The most effective way to insure that your body is ingesting healthy foods is to do your own cooking. If your eating from a bag or a box, it will most likely not aid in weight loss. The American Cancer Society has created a very helpful way to ensure healthy portion sizes by relating everyday objects to correct portions of foods:
■ 1 oz. meat: size of a matchbox
■ 3 oz. meat: size of a deck of cards or bar of soap—the recommended portion for a meal
■ 8 oz. meat: size of a thin paperback book
■ 3 oz. fish: size of a checkbook
■ 1 oz. cheese: size of 4 dice
■ Medium potato: size of a computer mouse
■ 2 Tbs. peanut butter: size of a ping pong ball
■ 1/2 cup pasta: size of a tennis ball
■ Average bagel: size of a hockey puck.
■ Medium apple or orange: the size of a tennis ball
■ 1 cup chopped raw vegetables or fruit: baseball size

Preparing healthy meals does not necessarily have to be labor intensive. Simply adding strawberries to your cereal in the morning, lettuce and tomatoes to your sandwich along with an apple at lunch, and preparing a salad with dinner can account for your daily recommended servings of vegetables and fruit for the day.



*Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog





http://www.mypyramid.gov/guidelines/index.html

Living Smart: The American Cacer Society’s Guide To Eating Healthy and Being Active

http://www.mayoclinic.com/health/belly-fat/MC00054/NSECTIONGROUP=2

http://www.bodybuilding.com/fun/weik51.htm

http://www.medicinenet.com/script/main/art.asp?articlekey=10048

http://www.marc-kent.com/beach-ready-body.html

Celluwhat?

Alright ladies, it's officially summertime! And since I know so many of you out there are dreading beach season, let's take a minute to talk about Cellulite.

What is cellulite?

Cellulite is a topographic skin change that is claimed to occur in most post-pubertal females. It presents as a modification of skin topography evident by skin dimpling and modularity that occurs mainly in women on the pelvic region, lower limbs, and abdomen and is caused by the herniation of subcutaneous fat within fibrous connective tissue, leading to a padded or "cottage cheese" like appearance.[wikipedia.com]



Nearly 95% of post-pubescent women are affected by cellulite. It's a condition most commonly found in women due to skin conditions and composition. It relates to aging, fat storage, diet, life's stress and exercise and is all a matter of timing. Any combination of those factors can allow fat to accumulate and fluids to develop, weakening the epidermis. The weakening of the skin causes fat to push to the surface causing the lumpy and "orange peel-like" appearance.

How can I treat it/prevent it?
Daily Exercise

Cellulite exercises, such as resistance training, can reduce as well as eliminate the presence of cellulite on your body. The key? Muscle. For every pound of muscle in your body, you'll burn an extra 50 calories a day. The combination of fat burning and toning exercises is a sure and quick way to get results.

Cardio

Fat burning and metabolism play an important role here. Think fast paced walking, jogging and swimming. The actual ideal cellulite exercises include the cardiovascular cellulite exercise. The more fat you burn, and the more fat you replace with muscle, the less cellulite you'll see. Cardio is also known to improve blood and lymphatic circulation. Plain and simple.

Anaerobic Workout

Instead of just turning into excess fat, this type of exercise will convert fat into actual muscle tissue. It's extremely important for women who have already acquired cellulite and are not actually overweight. Think strength and weight training.

Stay hydrated!


This is one of the simplest and best ways to fight any type of skin issue from acne to cellulite. The more hydrated you are, the plumper your cells will be -- improving the tone, texture and appearance of your skin.

Detox, Detox, Detox

Believe it or not, you can eat your way out of cellulite as well. Since hydration is such a key component, choose foods with lots of water in them like tomatoes to keep skin healthy and supple. Pick vitamin C packed items, such as colorful veggies, as the vitamin C is essential in preventing the breaking down of collagen. Keep your blood sugar stable with whole grains, such as brown rice and wheat bread, to keep those fat-storing insulin spikes to a minimum. Hit up the following foods the next time you're at the local grocery.


Cellulite-fighting foods shopping list

Apples
Brown rice
Celery
Cucumber
Grapes
Kiwifruit
Lettuce
Mangos
Oatmeal
Oranges
Papaya
Popcorn
Quinoa
Red bell peppers
Tomatoes
Watermelon





*Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

Lose Your Booty to earn some Booty!

While we all know that healthy bodies are synonymous with healthy minds,did you know your healthy body and diet plan can earn you some cold hard cash or rewards?

Along with overall better performance in many areas in your life, taking care of your body can take care of your wallet as well. Many employers, in an effort to encourage employees to set health goals and care about their weight, are offering incentives such as cash, paid vacation time, lower healthcare premiums, and other rewards for being committed to a healthier lifestyle.

While this concept may be controversial, these seemingly attractive programs have a pretty high failure rate. Employers taking part in programs that reward employees looking to improve their overall health should get two thumbs up for caring, yet employees don't seem to find the financial benefits worth it.

IBM employee, Kevin Acocella, stated that he failed twice in keeping with his goals. His excuse? The environment. After relocating from IBM’s New York City office to the San Jose, California office, he felt there were more health-friendly activities as part of the local culture and has since stayed on track, losing 9 pounds in 3 months.

Studies are being conducted on the best ways to encourage employees to lose weight. While a reward is linked to much success with weight loss, it has also been proven that, in general, people are more concerned about losing potential money than receiving money that is not already theirs. This logic has led some employers to take a deposit from participating employees which will only be refunded if they are successful in achieving their goals.

StickK.com, a website developed by a Yale economics professor, uses a method of motivation in which the deposited money will go towards an organization the unsuccessful employee hates. While research is still being conducted on the most effective ways to reward healthy employees, there is still little known about maintaining health for the long-term.

While some employers are concerned about the legal risks they may be taking in participating in weight-loss challenges, concerned employees may perceive their actions as invasive and offensive by calling out cheaters, assigning co-workers as counselors, and maintaining an overall presence in the lifestyle of employees. Others, however, are taking risks for rewards and taking on the creative challenge to stay healthy while enjoying a little healthy competition between themselves and co-workers.


Would you participate in a program like the ones described above? Element Fitness NY wants to hear what you have to say!

~*Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog


*http://www.time.com/time/health/article/0,8599,1950896,00.html?artId=1950896?contType=article?chn=sciHealth
**http://today.msnbc.msn.com/id/26184891/vp/34664760#37466193
***http://www.msnbc.msn.com/id/37385706/ns/health-diet_and_nutrition/wid/11915773/page/2/

What's your Happy Weight? (Via Self.com)

According to Self.com, 87% of women of a normal or healthy weight wished the scale would say they've dropped a few pounds. In a recent article, they invited readers to drop the unrealistic goals and use a formula to find your healthy and maintainable number you can reach and not compulsively obsess over. They even provide you with details as to how this oh-so-wonderful formula works, dealing with things like frame size, family weight history, age, smoking, whether or not you have children, if you allow yourself treats and weight training. They even have a handy little chart to teach you how to determine the size of your frame.

This is a great tool and something every-body (pun intended) can use!

Enjoy!

Happy Weight Calculator via Self.com

** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

Workouts on the go...

We hear it time and time again: "I don't have time to workout!" "The TV workouts on the Fitness channel are too early in the morning!" "I'm constantly on the go and away from my equipment and gym!"

Well, FitnessMagazine.com has found a solution for your whining and ninnying!
Announcing Fitness Magazine Workouts on the Go! Workouts that travel with you and download to your computer or ipod! Costing on average between $2 - $30 dollars, these handy videos can service in helping you achieve your weightloss or fitness goals from anywhere! We love it, and you will too.

Click on the link below for more details and how to download!
Fitness Magazine's Workouts on the Go

May is National Runners Month!

Since May is National Runner's Month, we at Element Fitness thought we'd take some time to go over some of the Most Commons Running Mistakes made by new runners so you can avoid them and run happy and healthy!

Mistake #1: Wearing the Wrong Shoes
The problem: Wearing the incorrect shoes or old running shoes can lead to injuries.
The solution: Make your way to a specialty shoe store that has knowledgeable salespersons who can help you evaluate your foot type and running style.The sales people will determine whether you're an overpronator, underpronator, or neutral runner,and make shoe recommendations accordingly. When you do get your hands on the "right" pair of shoes, be sure to replace them every approximately 350 miles. Also, alternate your shoes -- they'll last longer when you allow them to decompress and dry out between runs.


Mistake #2: Too fast, Too much, Too soon.
The problem: Many people that are new to running make the "too fast, too soon" mistake. In this case, more is not better. As a result, they often develop problems associated with overuse sucha s shin splints, ITB or runner's knee.
The solution: Take it slow! Early on your development, be conservative aout how much, long and often you run. Also, pay attention to your body's aches and pains. If it gets worse, its a sign that you should stop for a while. Don't try to be a hero and run through pain. Lastly, take at least one full day off exercise every week. Those rest days are important to your body's recovery and injury prevention.


Mistake #3: Bad Form.
The problem: Some runners have a tendency to swing their arms side to side, inhibiting their ability to breathe properly and causing them to slouch. While some hold their hands to their chest, causing tightness and tension in their shoulders and neck.
The solution: Really try to keep your hands at waist level, just ever so lightly brushing your hip. With your head up, back straight and shoulders level, keep your posture straight with your arms at a 90 degree angle, holding your elbows at your sides. As the run progresses and you start to feel tired, don't slouch. Instead, poke your chest our and imagine there's a shelf holding your chin upright.



Mistake #4: Not Staying Hydrated.
The problem: A lot of people underestimate how much fluid is lost during runs and exercise. They avoid drinking because they're worried about getting "side stiches"and as a result, they experience dehydration which can be extremely detrimental to your health and performance.
The solution: Pay attention to how much you're drinking before, during and after exercise. As some basic guidelines; Try to drink 16-24 oz. of water before your run, take in 6-8 oz. every 20 minutes during your run, and drink 20 to 24 fl oz. of water for every pound lost after you're done with your workout.

Mistake #5: Not Keeping Yourself Properly Fueled.
The problem: Many people tend to underestimate the importance of nutrition for both their overall health and exercise performance. When and what you consume before, during and after your runs can have a huge effect on your body's abilities and performance and recovery.
The solution: An hour and half before your run, try eating a light snack or meal. Things low in fat, fiber and protein but high in carbohydrates works the best. Try a bagel with peanut butter, an energy bar or banana, or cold cereal. To avoid mid-run bloat, avoid things that are high in fiber, rich or high in fat. Also, to breed healthy muscle building, try to replenish energy as quickly as possible after a workout. As a basic rule of thumb, keep your post-workout food to a ratio of 1g protein per 3g of carbs. Try: A PB&J, yogurt smoothie, or chocolate milk.

Happy Running! And we hope to hear you've joined in on National Running Month!


** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

Sponsored by Dick's Sporting Goods, May is National Runners Month! Check out the Official Website for Twitterfeeds and Deals of the Week. http://www.nationalrunnersmonth.com/

The Importance of Breathing Properly

It's a well-known (and obvious) fact that breathing is essential to life. We begin life with our first breath and end with our last. It's an automatic brain function that we rarely think about, but should definitely pay more attention to -- especially when it comes to exercise.


Let's talk about Proper vs. Improper Breathing

During cardiovascular training, it's important to focus on taking deep breaths and establish a comfortable breathing pattern. Try to avoid shallow breathing, and be aware of every breath you inhale and exhale. For example, use a 3:2 ratio of breath in to breath out rate when running. This basically means you would inhale for 3 steps and exhale for the two steps following (obviously repeating the process over and over). No one said it's easy, and it takes some time to master, so have patience with yourself.

Proper breathing during strength and resistance training is similar, but with a few different things to remember. Do not inhale on the "grunt" phase of the exercise, you want to be exhaling as you are putting the most stress on your body. It's also super important to remember to practice continuous breathing during the exercise and not to hold your breath. Holding your breath, pushing or pulling while lifting can cause injuries such as hernias or aggravate high blood pressure conditions to a dangerously high level.

During flexibility training, inhale when creating "space" in the body and exhale to lengthen and stretch the muscles around those joints. For example: Take 3-4 deep breaths while holding each stretch. Remember to breathe from your abdomen and avoid shallow chest breaths.

During relaxation training, try to shift your focus to making the length and depth of your inhaled breath equal to the length and depth of your exhaled breath. Use your diaphragm to fill your lungs completely -- focusing on your belly, then ribs, and then onto chest before slowly exhaling completely back out. When practicing this type of conscious breathing, make sure to sit upright, stand or lay flat on the floor with your spine in neutral position. These types of poses will allow you to make the most of these types of deep breaths.


Now - Let's take a look at some different types of breathing techniques you can use via HealthandYoga.com

First, lie down on your back, relaxed, with hands and legs outstretched and eyes looking up at the roof. Gently close your eyes and relax.

Step 1: Abdominal breathing

Observe your natural breath. You will notice that as you inhale the abdomen rises and then falls with exhalation. Watch this for a few moments to check this flow. Now begin to deepen, lengthen and extend that movement. That is, while inhaling, let the abdomen rise to its limit and at exhalation let it fall completely. Keep the chest still during this entire process – only move the abdomen. Continue this for 20 breaths and then rest.

Step 2: Thoracic (chest) breathing

Again observe your normal breath, this time focusing your attention on the chest. You will notice the chest moving slightly up at inhalation and down with exhalation. Again observe this pattern for a few moments. Now again, begin to deepen, lengthen and extend that movement. This time, on inhalation expand and lift the rib cage, filling the lungs completely. Then on exhalation, let the lungs collapse fully, sinking to the limits. In this step, keep the abdomen still, moving only the chest. Do this for 20 breath cycles and then stop

Step 3: Full Yogic breathing

This combines the above 2 steps in the following way:
First inhale by filling the abdomen and then CONTINUE inhaling as you expand and fill the chest. Then exhale first from the chest as it empties and falls and then CONTINUE exhaling from the abdomen as it draws inwards completely. This is one round of the full yogic breath. Repeat this for 20 rounds.

Remember the pattern… Inhaling – abdomen then chest; Exhaling – chest then abdomen.

Thanks to HealthandYoga.com for a wonderful little lesson on the importance and how-to's of Yogic Breathing!



Go ahead, breathe deep!

** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog





Sources:
http://www.examiner.com
http://www.healthcentral.com/
http://www.healthandyoga.com/HTML/news/yogicbreath.html">HealthandYoga.com