Archive for January, 2012

Vince Vaughn’s mom is a health nut — and it shows!

- January 24th, 2012
SheaVaughn

Vince Vaughn's mom featured in Keeping Fit.

Just in case you missed it, here’s the link to yesterday’s Keeping Fit column featuring Shea Vaughn, uber-fit mom of Hollywood actor Vince Vaughn …

Mind, body and heart

And here’s a funny video clip of Shea and Vince exercising on the Ellen Degeneres Show on Dec. 1, 2011 …


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Website: http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

YouTube: http://www.youtube.com/user/CaryIsKeepingFit#g/u

LinkedIn: http://www.linkedin.com/pub/cary-castagna/

Six biggest cardio mistakes

- January 23rd, 2012

(Note: The following post is courtesy Bruce Krahn of www.ebodi.com.)

treadmill

Are you guilty of one or more of these 'cardio mistakes?'

Hi, Bruce here from www.ebodi.com.

When it comes to losing body fat, performing cardio exercise can make the difference between OK results and fantastic results. However, just because you are performing regular cardio exercise doesn’t mean that you are doing it correctly.

Because of the simplistic nature of cardio activities (running, elliptical, biking etc) people often make the mistake of simply “going through the motions” and then wonder why they are not seeing any results. If this sounds like you or someone you know, then the following list will shed some light on the problem and provide you with an effective solution.

Cardio Mistake #1: Always Doing the Same Thing

Doing the same thing and expecting a different result is the definition of insanity. Listen, if it hasn’t worked for the past nine months, it isn’t going to start working anytime soon. Change is what is needed. Here is a simple change you can try — instead of regular “steady state” cardio, give this simple HIT program a try:

Note: To be performed on a stationary bike, elliptical or treadmill.

Begin with a 5 minute warm-up. Perform 60 seconds of high intensity effort followed by 60 seconds of low to moderate intensity effort. Repeat 10 times. Each workout, add 2 seconds to the high time and subtract 2 seconds from the low time. Finish with a 5 minute cool down.

Cardio Mistake #2: Not Sweating

Some folks do sweat more than others but if your cardio isn’t at least causing you some light perspiration, then it is time to increase the difficulty.

Cardio Mistake #3: Reading the Newspaper

I once observed a person reading the newspaper while performing bicep curls. If you are reading the newspaper while performing ANY exercise, then don’t be surprised when your results are less than stellar.

Cardio Mistake #4: Talking on the Phone

Please — don’t be that guy. You know the one — the person who loves to share the details of last night’s bar escapades with his buddy on the other end of the line for everyone to hear. This is so annoying that it should be illegal and any offenders banished from the gym for life. If you can carry a conversation, then you are not working out hard enough.

Cardio Mistake #5: Watching Television

Ok, I am going to get some resistance on this one. I know that cardio time can be boring and watching television helps pass the time, BUT it is still distracting you from the task at hand. The more you focus your attention and energy into what you are doing, the better your results will be. Your boss doesn’t allow you to have a TV on your desk at work for the same reason.

Cardio Mistake #6: Wimpy Workouts

Most people don’t get results because they don’t work hard enough. If you are using a treadmill or elliptical, try speeding it up or raising the incline. Crank up that resistance on the exercise bike, too. Challenge your body by trying to progress one aspect of your program each week. This is the way to ensure results keep coming.

Like your resistance training, cardio needn’t be boring or ineffective. Fix these mistakes and you will start seeing results again.

Bruce www.ebodi.com

Website: http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

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LinkedIn: http://www.linkedin.com/pub/cary-castagna/

VIDEO: Nutrition expert offers meal-plan makeover

- January 20th, 2012

Dawn Jackson Blatner, author of The Flexitarian Diet, introduces the Grapefruit Active Lifestyle Meal Plan.

Watch the video of her five-minute chat with yours truly (recorded Jan. 19):

To recap, here are some highlights of the seven-day plan as outlined in a press release:

• Feel full and satisfied: The Grapefruit Active Lifestyle Meal Plan consists of three balanced meals and two sensible snacks each day and follows the USDA’s new MyPlate guidelines.

• Delicious and invigorating taste: Fresh grapefruit and 100% grapefruit juice are the centerpieces of the eating plan because of their invigorating taste, nutrient-rich profile and potential health and weight management benefits when coupled with a healthy lifestyle.

• Easy-to-follow eating plan: Available at Juicy Scoop on Facebook, the plan is designed with busy women in mind and includes simple-to-prepare meal solutions and snack choices.

• Flexible: The plan can accommodate many dietary preferences, including vegetarian and vegan lifestyles.

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About Dawn Jackson Blatner

Dawn Jackson Blatner is a registered dietitian and certified specialist in sports dietetics. She is a trusted food and nutrition expert appearing regularly in national media outlets, such as “The Dr. Oz Show,” USA Today, “Dateline,” Newsweek, Cooking Light and WebMD. Dawn is the nutrition consultant for the Chicago Cubs, a food and nutrition blogger with USA Today and Huffington Post and a nutrition expert on the advisory board of Fitness magazine. She has a private practice based in Chicago providing personalized nutrition counseling, healthy cooking classes and educational workshops.

Dawn is the author of The Flexitarian Diet (McGraw Hill, 2009) and a co-author of Counseling Overweight Adults (American Dietetic Association, 2009) and nutrition consultant for the New York Times best-seller The Carb Lover’s Diet (Oxmoor House, 2010.) She has worked as the dietitian for Lifetime Television and with a national health food chain, exclusive spas, DePaul University and Northwestern Memorial Hospital Wellness Institute. Dawn was a national media spokesperson for the American Dietetic Association for nine years and has 13 years experience working to improve the health outcomes of clients facing obesity, diabetes, high cholesterol, high blood pressure, heart disease and cancer.

Website: http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

YouTube: http://www.youtube.com/user/CaryIsKeepingFit#g/u

LinkedIn: http://www.linkedin.com/pub/cary-castagna/

Tips to winterize your workout

- January 6th, 2012
20112

Fitness guru Melissa Paris

Much of western Canada has been basking in above-zero temps in recent weeks.

But surely this unseasonably warm winter can’t last forever.

And when the mercury eventually plummets, will your workout regimen survive the dreaded drop?

Melissa Paris, fitness guru and personal trainer at the exclusive Reebok Sports Club in NYC, offers the following solutions to help keep your winter workouts from slipping into hibernation:

Melissa’s Top Tips for Winterizing Workouts:

• Switch It Up — The sun rises earlier. Get your run in before work instead of after.

• Take Classes — Zumba, kickboxing and yoga are great ways to keep active.

• Think Variety — Seize your chance to ski, snowboard or ice-skate.

• Bring it Indoors — Mimic your favourite outdoor activity. If you like to bike, try spinning.

• Enlist Help — Workout with a partner. Set goals and keep each other motivated.

About Melissa Paris

Melissa Paris has a degree in nutrition and dietetics from Montclair State University. She also holds a certification in personal training from the National Academy of Sports Medicine, pre and postnatal certified, integrated flexibility training, and the TRX system. Melissa’s knowledge of anatomy, physiology, organic chemistry and medical nutrition provides her with the tools to help anyone master their fitness and wellness goals. Melissa is best known for how she relates to people, her realistic approach to fitness, and her genuine love for making people feel good from the inside out. Her clientele includes some of the most elite entrepreneurs and CEO’s of NYC at the exclusive Reebok Sports Club.

Visit www.melissaparisfitness.com.

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Website: http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

YouTube: http://www.youtube.com/user/CaryIsKeepingFit#g/u

LinkedIn: http://www.linkedin.com/pub/cary-castagna/

Ditch the doldrums in 2012

- January 5th, 2012
BrantMark

The following post is courtesy Mark Allen (right) and Brant Secunda.

Ditch the doldrums: Nine keys to health and happiness in the New Year

by Mark Allen and Brant Secunda

Adapted from their bestselling book, “Fit Soul, Fit Body”

Are you stressed-out, overweight, overworked, uninspired, or plagued by negative emotions? Don’t worry — anyone can achieve health and happiness by trying out some new behaviors and attitudes, and working at it step-by-step. Here are nine ways to achieve a fit body and soul in 2012.

Key #1: Balance your responses to the six types of stress. Chronic stress produces high cortisol levels that don’t go away. Chronically high cortisol will make you sick, physically and emotionally. Stress can come from multiple sources including these six: negative emotions, too little sleep, poor diet, overwork, toxic chemicals, and inflammation. The antidote for stress is balance. Look at each of these six stress triggers individually and work on finding small ways to reduce excesses and achieve more balance in each area. Seek more laughter, calmness, and clarity in your life.

Key #2: Quiet the mind. Ignoring external chatter and focusing on one thought or a single repetition is an extremely effective tool for dissipating emotional stress and helping shift negative thoughts. Learning to quiet your mind also helps to reduce cortisol levels in your body and increase DHEA, a feel-good hormone that promotes feeling of serenity. Quieting your mind can help you sleep better, eat more healthfully, and keep work and life pressures in perspective. One of the best ways to quiet your mind is to exercise, especially outside.

Key #3: Transform fear, anger, and jealousy. Good thoughts lead us to incredible awareness and experiences. Olympic athletes know this, which is why they psyche themselves up before a big event. Each day brings personal “Olympic moments”— for instance, an important meeting, a big workout, a tough but necessary talk with a friend, or a commitment to a daily spiritual practice. Fear, anger, and jealousy hinder our optimal performance. Bite off a smaller chunk of tasks that seem overwhelming. Get perspective on the real significance of your troubles and reactions by being out in nature. Accept the fact that challenge is normal and life is not controllable.

Key #4: Reconnect with the spiritual world of nature. 

Who hasn’t been touched by a rose in bloom or trees coming to life in the springtime? Having a sense that you and Mother Earth have a special relationship lets you know that everything is as it should be, which makes our souls happy. The more you connect to nature, the more open you will be to its wisdom and calming influence.

Key #5: Honor yourself. Self-love is the best way to honor yourself, and the most immediate tool you can use to fortify yourself against negative emotions like fear or self-doubt. Learning to honor and love yourself instantly transforms “need” into “peace.” One of the factors that eats away at self-love is boredom — boredom with work, boredom with your own repetitious behaviors, boredom with life. Try to find what’s new in the old; seek out new ways of thinking and behaving. Draw strength, support, and affirmation from community.

Key #6: Know and set the quest. To get somewhere, you first have to know where you want to go. What physical goals are you striving toward? What kind of person do you want to become? Having these answers sets your intentions, helps focus your efforts, and provides you with tangible ways to measure the results. Set small goals. Set yourself up for success; for example, schedule your workouts at a time when you’ll be most likely to do them. Turn your attention away from negative thoughts.

Key #7: Live what you ask for. Asking for a healthy soul but choosing unsupportive friends will only prevent you from finding peace. Asking for a fit body, but eating junk foods, will only sabotage your own success. Surround yourself with actions, thoughts, and people who will empower you and allow you to achieve your personal success.

Key #8: Slow down to get faster. In the modern world, most people feel they must push their bodies and souls to the limit to make any gains in fitness, or in life. Slowing down allows your body to run more efficiently. Apply small focused changes that are gradual versus intense.

Key #9: Invite your inner cave man to the table. Our bodies weren’t built to withstand the rapid changes we’ve witnessed in our food industry. The hunting and gathering we once did has turned into drive-throughs, super-sized meals, and chemically laden foods our organs don’t have the ability to use or process. Eating the right amounts of carbohydrates, fats, and protein based on ancient genetics keeps you from eating either too little or too much, both of which cause us to hold onto unwanted and unnecessary body fat. Drink lots of water and eat whole, unprocessed foods.

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FitSoul,FitBody_FinalFrontCover

Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You

Shaman-healer Brant Secunda and six-time world champion Ironman Mark Allen are body-soul fitness experts and seminar leaders known for blending ancient shamanic wisdom with the latest scientific findings on nutrition, fitness, mood, and stress, and turning them into fresh tips and advice for improving health and well-being. Their new book is Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You (BenBella Books). Learn more at www.fitsoul-fitbody.com.

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Website: http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

YouTube: http://www.youtube.com/user/CaryIsKeepingFit#g/u

LinkedIn: http://www.linkedin.com/pub/cary-castagna/