For many, the summer months signify a time of carefree living: summer vacations, staying up late, poolside barbecues and hours spent in front of favorite television programs. Unfortunately, for some this extra dose of freedom can also equate to falling back out of shape. Alternately, you can continue to have fun, stay healthy and look great in your swimsuit all summer, if you abide by some basic strategies.

Participate in Community-Sponsored Activities
Many communities offer summertime activities, such as resident hikes at nearby trails, community softball leagues and T-Ball for kids. By joining in, you will stay in shape, get to know new people in your area and brush up on your skills.

Work Out in the Morning
You don’t need to fully ditch your outdoor workout ritual if you can commit to exercising in the early morning hours before the sun’s rays become intense. The great pay off of working out in the morning is that you get to smell the fresh dew, watch the sun as it rises in the sky, enjoy the tranquility of your neighborhood before it fully awakens, and you become energized early on to face the rest of your day. Try going for a brisk walk with your dog, taking a leisurely swim or rollerblading with a friend.

Play
Even if summertime doesn’t mean “summer vacation” for you, it more than likely means extra play time for your kids. Whenever you have the chance, join them. Go outside and jump on the trampoline, play Frisbee at the beach, have a swinging competition at the park and dance around the house on weekend evenings. You will burn calories without feeling that you’re working out.

Enjoy Indoor Activities
If you’re not a morning exercise person, you can still get in a good work out by staying indoors where the sun isn’t beating down on your skin and the temperature is cool. Head to the nearby gym and run on a treadmill as you listen to upbeat music on your MP3 player, power walk through the mall for some fast-paced window shopping, or head to the local rock climbing wall with a group of friends. For a mini-vacation from the brutal summer temperatures, take a trip to an ice skating rink in the middle of July and pretend that it’s December.

Stay Hydrated with the Right Stuff
Childhood summertime favorites such as sugary lemonade and iced tea are refreshing and delicious, but only consume them in moderation, as they do little to keep you hydrated and they pack on unnecessary calories. It’s especially important in the warm summer months to stay hydrated during exercise by drinking water. Drink at least half of your body weight in ounces–if you weigh 120 lbs., drink 60 oz. of water each day–and replenish your fluids if you have been sweating excessively due heat or exercise. Make your water tastier and more refreshing by adding a slice of fresh citrus fruit to a freezer-chilled pitcher.

from live strong

While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer.

Our society and pop culture seem to associate weight training with oversized muscles, but that’s just one avenue, which is extremely difficult for most people (including men) to achieve.

Women with an intense fear of becoming large (likely due to these images and myths) as a result of weight training are at a disadvantage when it comes to their health. The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain).

from sparkpeople

Lynnfield Boot Camp will be at the Healthy Melrose Health Fair on Saturday, April 10th from 10am to 2 pm at the Melrose Veterans Memorial Middle School
350 Lynn Fells Parkway, Melrose, MA

Does your head spin trying to figure out food labels?

• What is maltose and enriched flour?

• Canned or Frozen?

• What do low fat, light, less, and other food labels really mean?

YOU ARE NOT ALONE!!
You will be enlightened on the reading of food labels as you gain more insight on choosing the most healthy and nutritious foods available. You’ll also gain a better understanding about how manufacturers of many food products intentionally try to fool us into buying their product, even if it isn’t the most nutritious choice.

JOIN US

Monday, March 8, 2010 from 7-8 pm at the Lynnfield High School, Lynnfield, MA - Cost $20
or
Tuesday, April 6, 2010 from 7-8 pm at the Lynnfield High School, Lynnfield, MA- Cost $20
or
Wednesday, May 5, 2010 from 7-8 pm at the Lynnfield High School, Lynnfield, MA- Cost $20

email rebecca@northshorewomensfitness.com to register

This lively low-saturated fat pasta dish contains lots of tomatoes and herbs and very little oil.

INGREDIENTS

* 1 tablespoon olive oil

* 2 cloves garlic, minced

* 1/4 cup freshly minced parsley

* 4 cups ripe tomatoes, chopped

* 1 tablespoon fresh basil, chopped or 1 teaspoon dried basil

* 1 tablespoon oregano leaves, crushed or 1 teaspoon dried oregano

* 1/4 teaspoon salt

* ground red pepper or cayenne pepper to taste

* 8 oz. uncooked fusilli pasta (4 cups cooked)

* 1/2 lb. cooked chicken breasts, diced into 1/2-inch pieces (3/4 lb. raw) (optional)

DIRECTIONS
1. Heat oil in a medium saucepan. Sauté garlic and parsley until golden.

2. Add tomatoes and spices. Cook uncovered over low heat 15 minutes or until thickened, stirring frequently. Add chicken and continue cooking for 15 minutes until chicken is heated through and sauce is thick.

3. Cook pasta in unsalted water. Drain.

4. To serve, spoon sauce over pasta and sprinkle with coarsely chopped parsley. Serve hot as a main dish and cold for the next day’s lunch.

Yield: 4 servings–Serving Size: 1 cup
from SparkPeople

Body weight alone is not a clear indicator of health or fitness because it does not distinguish how many pounds are fat and how many are muscle. But body composition helps describe the amount (and distribution) of fat and lean muscle tissue in the body. The popularity of body composition (as a measure of progress) is growing as people realize its value in determining health risks and showing progress, even when the scale doesn’t.

There are several methods of measuring body composition, one being the Skinfold Tests (Calipers)

What they are: Skinfold tests require the use of specially-designed “calipers” to measure the thickness of several sites on the body. Calipers are devices that pinch your skin, pulling fat away from muscles and bones.

What they measure: Skin fold measurements are used to calculate a person’s body fat percentage.

How they work: Typically, the tester uses the calipers to “pinch” at least three different sites on your body, such as the abdomen, arm, and back, but many more sites can be used as well (including the chest and thigh). This test is based on the assumption that the amount of fat stored at these various sites is proportional to a person’s overall body fat. By measuring several sites, total body fat may be calculated.

The thickness of each pinch is plugged into a formula to determine a person’s body fat percentage. Currently, over 100 different equations are available to estimate body fat when using skinfold calipers.

Where to find them: Individuals can buy various types of calipers at specialty stores and online. However, to ensure accuracy, it’s recommended that only trained professionals (who have been trained in skinfold measurement and have had many opportunities to practice) conduct skinfold tests. Because calipers are readily available and fairly inexpensive, this body fat test is pretty common. It can be done quickly, and the interpretation is simple. Many local gyms, YMCA’s, and community centers offer this as a free service free or charge a minimal fee.

Accuracy: The American College of Sports Medicine states that skinfold measurements, when performed by a trained, skilled tester, are up to 98% accurate. Because of the consistency in results, the high success rate, and the low margin of error, this is generally accepted as the best field test, outside of clinical testing, such as hydrostatic weighing.

from spark people

Here are a some suggestions on what to eat after a workout:

* Bread, a bagel, or an English muffin with cheese or peanut butter
* Dried fruit and nuts
* Cottage cheese with fruit
* Fruit juice with cheese
* Yogurt with fruit
* Veggie omelet with toast or roll
* Chocolate milk
* Cereal with milk
* Eggs and toast
* Turkey, ham, chicken, or roast beef sandwich
* Vegetable stir-fry with chicken, shrimp, edamame or tofu
* Crackers with low fat cheese
* Rice or popcorn cakes with nut butter
* Smoothie (with milk, yogurt, or added protein powder)
* A protein or energy bar
* A protein or energy shake
* Any regular meal that contains lean protein, starch, and vegetables

from Spark People

• Water is a dieter’s best friend. Drink Plenty of Water: Water helps control your appetite by making you feel fuller faster.

• Eat Slowly: It takes 20 minutes for your brain to register that you’re full. So, savor your food, drink lots of water and slow down. Give your mind a chance to catch up with your body. According to experts, eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food.

• Eat Before the Party Starts: Don’t go to dinner starving. Eat a healthy breakfast and a low calorie snack before hitting the holiday buffet. Start your day with a small but satisfying breakfast — such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk — so you won’t be starving when you arrive at the gathering. Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices. You’re less likely to overeat if you’ve got your appetite under control.

• Eat the Special Stuff: Don’t blow your precious calories on large portions of food you can eat everyday. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories.

•No Seconds: If you eat slowly and drink plenty of water with your meal, you shouldn’t feel the need to go for seconds. If you’re being pressured by your host to take seconds, politely say, “No.”

from womensfitness

To strengthen bones, we’ve always heard that weight-bearing and high-impact exercises (like running and lifting weights) are best. This leaves many people assuming that their low-impact workouts aren’t doing much to improve bone strength. Swimming has long been touted as a low-impact exercise, one that’s easier on the body and good for individuals with joint pain.

However, a recent study from Israel’s Wingate Institute in Netanya indicates that women who frequently swim laps have greater leg bone mass than women who don’t swim at all.

Action Sparked: While weight-bearing exercises are the best way to strengthen your bones, swimming is another option, especially for obese exercisers who experience pain and difficulty moving. Try adding a few laps to your regular routine to relieve boredom, and to surprise your muscles…and bones!

Time Involved: At least 20 minutes

Body Benefit: Stronger heart, lungs, muscles and bones

from Spark People

It doesn’t matter what weight you lift or for how many reps as long as you are completely EXHAUSTING your muscles. That’s where the progress comes from. Some people lift very light weights - so light that they could do 20+ reps without feeling exhausted - but stop at 12-15 because those are “the rules” of lifting.

Achieving total exhaustion is key to developing more lean muscle. It will increase your metabolism as you build strength and tone your muscles, and give your metabolism a boost for several hours post-workout.

To find your ideal lifting weight, first decide how many reps you want to do, which depends on your lifting goals. To build strength, do higher weights for 6-8 reps. For overall toning, try moderate weights for 8-12 reps. And to build endurance, do lighter weights for 12-15 reps.

Once you decide your lifting and rep goals, it’s a matter of guessing and checking. Pick a weight. Within your chosen rep range, you should feel EXHAUSTED - meaning you could not possibly do another rep in good form - on the last rep.

For example, if want to do 10-12 bicep curls for overall toning, you might try 10-15 pounds. If you can do more than 12 reps, the weight is not enough. If you can’t do 10 without breaking proper form, you should lighten up a little. After a few workouts, you’ll get the idea.

Remember, the amount of weight you lift depends first on your strength training goals.

from Spark People