December 2012 - True Fitness - Home Fitness Equipment

Seven foods that are secretly adding to your waist

Posted on December 28, 2012 by Angie Tinsley

Even if you're working to shed excess pounds in an ergonomically safe way with true treadmills, true ellipticals and true bikes, what you're putting into your body could be reversing your hard work. Some of the foods you're consuming could potentially be putting the pounds back on that you worked so hard to keep off. Be wary of what you're eating, even if it may seem healthy at first glance. Here are 10 foods you should stray from when trying to whittle down your middle:

Artificial sweeteners
Never opt for artificial sweeteners over regular sugar. Dumping these packets into your morning coffee everyday may set you back more than you realize.

Artificial sweeteners, register as much sweeter than sugar to your taste buds, and can reset them to crave more sugary foods. "As a result, you end up eating more junk," Cosmopolitan magazine explained.

If you settle for a reasonable amount of normal sugar, you'll find you won't be indulging on sweet treats later on. You may also find you have more energy if you cut little extra treats out of your diet.

Frozen dinners
Even though some frozen meals promise a healthy meal, many dinners may not be as healthy as you imagine. Many are packed with preservatives and a high amount of sodium. You can make a healthy meal just as quickly using fresh ingredients.Try grilling up some chicken with a few vegetables for the same meal with healthier rewards.

Skim milk
Dr. Mehmet Oz revealed a shocking twist regarding your dairy intake. Next time you're at the grocery store shopping for milk, you'll want to grab the 2 percent over the skim. Why? Even though there may be less calories in skim, there's more sugar. Therefore, it's actually more fattening than regular milk. So go ahead and enjoy that glass of 2 percent.

Salad dressing
You may be proud of yourself for opting for a nice green salad for lunch. However, what you're drizzling on your salad could make the difference between a healthy meal and hidden extra calories. The creamier dressings are the ones you should be aware of. According to Associates in Nutrition Therapy, restaurants usually drench your salad in a whopping eight tablespoons of dressing. The recommended amount is only two tablespoons. By asking for dressing on the side or choosing a lighter dressing, you'll be saving yourself tons of calories.

Wheat bread
Yes, wheat bread is great for you and has fiber to keep you full and energized. However, make sure to really examine the packaging before you buy what many companies call wheat bread. Self magazine warns that if the bread doesn't say "100 percent whole wheat," then it's probably not. Choose bread that has at least two grams of fiber so you know you're actually consuming a healthy grain.

Margarine
This high-in-calories alternative to butter may actually be worse for you than you thought. Cosmopolitan magazine said that margarine is filled with trans fats, which doesn't do any favors for your cholesterol level. Instead, use a small amount of butter or even olive oil. Land O'Lakes Margarine, for example, has two and a half more grams of trans fats than regular butter. That's more than one day's limit!

Tortillas
Even when there are plenty of vegetables and protein-filled meats wrapped in a tortilla, you're not necessarily indulging in a healthy meal. Although they may seem harmless, don't be fooled. According to Shape magazine, a tortilla by itself can hold up to 800 calories! You're better off choosing whole wheat bread, or if you must, sharing the meal with a friend for half the calories.

How to properly use your stationary bike

Posted on December 27, 2012 by Angie Tinsley

Stationary bikes have always been a great way to get in a cardiovascular workout without putting a large amount of stress on your joints. Both your legs and core can really benefit from what stationary bikes have to offer. In order to get the best workout possible on your stationary bike and avoid potential injury, it's important to know how to properly use your bike.

Stationary bikes
There are two types of home exercise bikes. One of them is the upright, stationary bike. Much like a traditional bicycle, you're sitting up straight while your legs extend down to the pedals. You can get the same workout you would outdoors on a normal bicycle, but lucky for you, there's no inclement winter weather to worry about!

Recumbent exercise bike
A recumbent exercise bike is similar to an upright bike, but is different in a few ways. Instead of pedaling straight down, the pedals are located out in front of you. You also have a chair-like seat which supports your back and creates a more relaxed and comfortable position. Active said this seat promotes better spinal posture and allows you to multi-task due to the hands-free environment.

How to set up your bike
It's vital to know how to set your bike up correctly, whether it's a recumbent exercise bike or a stationary bike. Doing so will help you to get the best workout possible out of the equipment and help to avoid injury.

One of the best ways to make sure the bike is properly fitted is to adjust the height of the seat on an upright bike. Spark People suggested adjusting your seat based on the height of your hip. Once you sit on the bike, your legs should be fully extended, helping you to get the best leg workout. You should also make sure the height of the handlebar is in a comfortable position.

"Raising the handlebars higher will alleviate lower back stress that occurs when you lean forward. You should be able to reach the handlebars easily, keeping your elbows slightly bent." explained Spark People.

If you're using a recumbent exercise bike, you can choose to move the seat forward and back. Much like an upright bike, your legs should be almost fully extended out in front of you to give you a full pedal stroke. You can also choose to adjust the degree in which your seat leans back. However, it's important to remember not to tilt the seat too far back. According to Spine Health, this can potentially hyperextend the back and strain the muscles.

For either a recumbent exercise bike or a stationary bike, you should adjust the foot straps so your foot fits snug and won't fall out while pedaling.

How To Live A Longer And Healthier Life

Posted on December 24, 2012 by Angie Tinsley

Although many wish to live a long and healthy life, sometimes things like greasy fast food, busy schedules, and guilty pleasures get in the way. What you may not know is that there are simple ways throughout your day to increase your chances to live a longer and healthier life! Check out these lifestyle tips below and be on your way to living a healthier life

Exercise

Even though this may be the most obvious beneficial act you can do to improve your health, its importance should be restated. Fitness treadmills, stationary bikes, and ellipticals are all simple pieces of equipment that offer easy ways to get in your daily dose of exercise. Dr. Mehmet Oz explained to Good Morning America that instead of fitting in an intense 30-minute workout everyday, you should be working on incorporating more frequent physical activity into your everyday life. For example, Dr. Oz suggested pedaling on a stationary bike while watching TV or taking the stairs rather than the elevator. Either way, exercise should be considered a vital element in your day-to-day life.

Grab A Mint

According to Rodale, peppermint has the power to increase exercise performance.

“Researchers say that the scent of mint alters your perception of how hard you’re exercising. which can make workouts seem less strenuous so you don’t mind exercising longer,” explained Rodale.

A delicious way to be tricked into a better workout? We’ll take it!

Eat Breakfast

You know what they say, breakfast is the most important meal of the day! And for good reason. Not only does it boost your metabolism, according to AARP, but this morning meal also has the power to make you look younger as well! However, make sure you’re not opting for a sugary breakfast. Although Pop-Tarts may satisfy your taste buds, they’re not doing your body any favors. Try oatmeal instead of its high fiber and low-glycemic index, which may help to ward off wrinkles. You can even add your favorite fruits like strawberries or blueberries to add a touch of sweetness to your oatmeal, while still keeping your morning meal healthy.

Stretch

Activities requiring stretching, like yoga, have been proven to reduce stress by relaxing the blood vessels. Rodale suggested starting off your morning with a simple cat stretch. This can relieve tension in the body while promoting blood flow and healthier posture. You can also fit stretching into your day by using TV commercial breaks as an easy opportunity to loosen up your muscles.

Catch More Z’s

By heading to bed earlier, you could be lengthening your life. Getting a good night’s sleep can help significantly increase brain power and cognitive function.

“Sleep regenerates neurons that enable the brain to function optimally,” explained Jane Ferrie, Senior researcher at University College London Medical School.

According to AARP, those who received less shut-eye over a five-year span showed decreased mental function, which was equal to 4 to 7 years of aging. So, do yourself a favor and get a good night of sleep. Your refreshed body will be sure to thank you in the morning.

Drink Plenty Of Water

The benefits water provides for your body are truly endless. Getting more H2O into your day can help give you healthier skin and hair, protects your joints and even aids in digestion. A good way to see if your body is fully hydrated is to check your urine.

“You should drink enough water that your urine looks like pale lemonade,” said Chris Mohr, registered dietitian and nutrition consultant to the Cincinnati Bengals.

So, drink up! After all, your brain is made up of 80 percent water.

Six Simple Ways To Cut Calories

Posted on December 20, 2012 by Angie Tinsley

Shedding pounds is usually not an easy task for anyone. It seems no matter how many diets we put ourselves through, nothing seems to make a difference. However, there are easy ways to cut calories throughout your day that won’t leave your stomach grumbling the way many diets can. Here are a few ways to cut calories that you should try that will help you become a healthier you!

Exercise

Of course one of the most efficient ways to cut calories is by exercising. Getting in cardio workouts on fitness treadmills, stationary bikes, and elliptical machines can be a great way to build endurance and burn calories fast.

Skip Whipped Cream

As tempting as whipped cream may sound on a hot chocolate or latte, it’s best to skip it. Why? Even though it’s light and airy feel may seem harmless, don’t let that fool you. According to Self Nutrition Data, whipped cream from some coffee chains can add up to 100 more calories to your drink order.

Get Better Sleep

There could not possibly be an easier way to burn calories than to sleep them off.

“Insufficient shut-eye appears to increase the production of the stress hormone cortisol, which regulates appetite,” explained Health magazine.

High levels of cortisol make you more likely to indulge. Lack of sleep also keeps your body from burning off carbohydrates. If they’re not burned off while sleeping, they’re then stored as fat. So, go to bed!

Log Your Calories

You truly don’t know how much you’re eating until you start writing down everything you eat. This allows you to become more aware of what you’re putting in your body and you feel accountable for the things you write down. If you’re not logging your calories, you’re making it easier to brush off that extra piece of cake after dinner. It’s also a good idea to take your food diary with you everywhere you go, as to not lose track of what you’ve eaten after a long day.

Switch Hands When Eating Snacks

When snacking, try switching over to the hand you’re less comfortable using.

“People who snacked using their nondominant hands reduced about 30 percent of their total intake, compared with those using their dominant hands,” reported CNN.

Next time you sit down on the couch with a bag of popcorn or chips, be wary of which hand you’re using!

Increase Your Protein Intake

Having a diet rich in protein helps to build up muscle. Studies have shown that women who eat more protein lose more fat and maintain more muscle than those who don’t. Health magazine recommended adding the amino acid leucine into your diet. Conveniently, this amino acid is readily available in many types of eggs, fish, poultry, dairy, and beef. Try Greek yogurt for a creamy and delicious way to add more protein to your diet.

How To Stay Healthy While Dining Out

Posted on December 19, 2012 by Angie Tinsley

When the weekend rolls around, chances are you may be eating at a restaurant at least once. If you’re dieting or trying to stay healthy, dining out may put your plan to a halt even when you’re exercising on cardio equipment like fitness treadmills and stationary bikes. However, there are several ways to go out to eat while maintaining your trim figure at the same time. Keep the following tips in mind when you are trying to stay healthy while dining out at restaurants.

Skip The Bread Basket

Some restaurants provide their guests with a basket of bread to snack on before their meal arrives. As tempting as this might be, it’s better to skip it. We all know how hard it is to only eat one slice when you have an entire basket in front of you. If you don’t think you have the willpower, don’t hesitate to ask your waiter to take the bread basket away. With the bread basket out of sight, you won’t be tempted to indulge.

Share A Meal

Most often, the portion sizes prepared by restaurant chefs are much more than you actually need. Even though you may be full, it’s easy to overeat when you have that much food in front of you. One simple way to cut calories would be to share a meal. If you’re opting to dine by yourself, Prevention magazine suggested asking your server to give you a half-portion instead.

Grab A To-Go Box

Another easy way to decrease your calorie count would be to ask for a to-go box when your meal arrives.

“Restaurant portions have ballooned in recent years, and many of us don’t know when to stop eating,” Discovery Fit & Health explained.

By opting for a to-go box right away, you can put half of the dish in the doggie bag and save it for later, before you overindulge.

Opt For A Lighter Salad Dressing

Choosing a lighter dressing allows you to still have a flavorful salad, but without the heavy, mayonnaise-based topping that weighs down you and your meal. Dressings like Ranch and Thousand Island will pack more calories per bite than a vinaigrette.

If you can’t part with the creamy dressings, Prevention suggested asking for the dressing on the side. This way, the salad won’t be drenched and you can enjoy its flavor without the extra calories.

Substitute Your Side

If the meal you ordered comes with fries, ask your server for healthier alternatives like steamed vegetables or fresh fruit. These options will provide you with the energy your body needs without the saturated fat. Although turning away fries is not the easiest task, your body will thank you later and is one of many ways to stay healthy while dining out.