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Sample Exercise Demonstrations

Sample Exercise Demonstrations
 

Here are just a few examples of the strength exercise demonstrations offered in our members only library.

 Supine Hip Extension With Leg Lift

    Begin by lying flat on the floor with ball resting under your calves and heels pressed firmly into the ball.

    Squeezing your hamstrings and glutes, raise your hips up off the floor.

    From this raised position, lift your left leg straight upward. This requires some balance so be sure to keep your right heel firmly pressed into the ball.

    Return to start position and repeat and then switch legs.

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Fitness Tips For Looking Your Best On Your Wedding Day

 Fitness Tips For Looking Your Best On Your Wedding Day

Every bride wants to look perfect on her wedding day. Selecting a dress that will make you look and feel great is an important first step. But what happens when you look in the mirror and don't think you look quite as good as you could? When this happens it’s not uncommon for brides to try quick-fix diets to help them get in shape. Unfortunately, many dieting brides make fitness mistakes that not only prevent them from reaching their goals but also cause unnecessary stress and sometimes even illness. Those are two things no bride needs! Here are five of the most common diet mistakes as well as some tips to help you avoid them.

Exercise Tips for At-Home Moms


 Exercise Tips for At-Home Moms

Many women have an extra challenge when dieting - Motherhood. A trip to the gym is out of the question with soccer practice and dance class to attend. But there is a way to fit exercise into your motherhood routine.

Many women have an extra challenge when dieting - Motherhood. A trip to the gym is out of the question with soccer practice and dance class to attend. But there has to be a way to fit exercise into your motherhood routine if you want to lose weight, without losing your sanity. Below you'll find some suggestions for calorie burning activities real moms can do to fit exercise into their lives.

Hit The Road

Once the school age kids have hit the bus, take a brisk walk for an hour. If you need to, bring your child along in a stroller. Pushing the stroller while taking a brisk walk will actually increase the calories burned, not to mention that your child would probably enjoy it.

Weight Loss : Keep it Simple

 Weight Loss : Keep it Simple

An increasing trend over the last few years has been for diet books to make things complex.

I expect it's because each one vies with the other to come out with some brand new theory or other about why we gain weight and why their diet plan is the only one to help us lose it. And the low fat, low calorie stuff has already been covered!

My problem with this new trend is that the diets all involve more counting and while basic maths was never a problem at school I don't want to use it at the dinner table to know what I can eat. And while counting calories is one thing (most of us are probably walking encyclopaedias by now with how many calories our usual choices contain) the new diets are so much more complex.

Bacon and Scrambled Eggs Sandwich Dukan Style

Bacon and Scrambled Eggs Sandwich Dukan Style

Nothing beats a good bacon and egg sandwich at the weekend! And this is why I created my very own recipe for a healthy bacon butty Dukan style which sees the bread being replaced by a delicious oat bran galette and the bacon with low fat turkey rashers.
Yumminess without the guilt!

Ingredients (Serves 2)

2 oat bran galettes
1 pack of turkey bacon rashers
4 eggs
4 tablespoons of skimmed milk
A pinch of dried dill
Salt and pepper

Butternut Squash and Sage Soup

Butternut Squash and Sage Soup

Fancy a little extra to dunk in the soup? Then serve this soup with a herby oat bran galette as shown in the picture above for a great vegetable and protein combo.

Preparation time: 10 minutes

Cooking time: 1 hour

Ingredients (Serves 2)

2 small butternut squashes, peeled, de-seeded and cut into large chunks
a handful of fresh sage leaves
½ onion, chopped
2 ½ pints of reduced salt chicken stock
low fat cooking spray
freshly ground black pepper

2 herb-flavoured oat bran galettes to serve (optional)

Indian Spicy Omelette

Indian Spicy Omelette

Bored of the usual plain omelettes? Then give this Indian spicy omelette recipe a try! Yummy and filling, it’s ideal to spice up your Dukan routine on PP days or it can be served with a mixed leaves and cherry tomato salad on P+V days. Because the omelette is very light and fluffy, you can also use it as a base for a wrap and fill it with low fat cream cheese, cooked meats or even smoked salmon. Serve hot off the pan or prepare the night before and store in the fridge for a delicious light lunch.

Dukan Oat Bran Galette Sandwiches

Dukan Oat Bran Galette Sandwiches

If when you started the Dukan Diet you thought you would have to give up sandwiches altogether then think again: there is an easy peasy way of making delicious Dukan-friendly sarnies by simply replacing the bread with the oat bran galette and filling with no-fat cream cheese such as Quark and your favourite cold meats.

There are 2 main reasons why I love oat bran galette sandwiches. First of all, you never get bored of them – because you can use different fillings as well as flavour your galette with all types of herbs and spices, the combinations are endless so that, unless you have a particular favourite, you never end up eating the same thing twice in the same week.
On top of that, oat bran galette sandwiches can be prepared in advance and stored in the fridge so that, whether you want to take them to work for lunch, as a snack, or simply fancy having something you can munch on throughout the day, you don’t have to get the pan out every time.
How to make an oat bran galette sandwich

Homemade Sugar-Free Fat-Free Frozen Yoghurt

Homemade Sugar-Free Fat-Free Frozen Yoghurt

The only downside of this recipe is that, unless you have an ice cream maker, the process of making frozen yoghurt is very time consuming so it’s perhaps best to prepare at the weekend when you know you’re going to be in the house for a good couple of hours.

Preparation time: 10 minutes

Cooking time: at least 4 hours without ice cream maker, less than an hour with ice cream maker

Butternut Squash and Sage Soup

Butternut Squash and Sage Soup

Packed full of beta-carotene, vitamins and anti-oxidants, butternut squash is a super-healthy meal for P+V days that is very easy to prepare and that you can enjoy both at home or work.

Preparation time: 10 minutes

Cooking time: 1 hour

Ingredients (Serves 2)

Spicy Cajun Turkey Mini Burgers

Spicy Cajun Turkey Mini Burgers

Everyone loves burgers and this recipe offers the perfect opportunity to enjoy a home-made and healthier version of what’s generally available from supermarkets. To keep the fat level of this recipe low, I’ve replaced the traditional beef mince with turkey and, because this can taste a little bland on its own, I have added plenty of spices, some chopped green chilli and garlic to give it a bit of extra kick. If you are using fresh turkey mince that hasn’t been previously frozen, you can also store these Cajun mini burgers in the freezer and cook later on for an even quicker dinner.

Super Quick All Spice Salmon

Super Quick All Spice Salmon

Dukan recipe - salmon - needs more than 30 minutes to prepare it. Enjoy itself the attack phase and PP days or combined with a garnish of vegetables per day P + V cruise phase.

Preparation time: 5 minutes

Cooking time: approximately 20 minutes, depending on the size of the fillets

Ingredients (Serves 2)

2 large salmon fillets
1 teaspoon of all spice
freshly ground black pepper

Pilates exercises at home

Pilates exercises at home

Pilates full body home workout. The Pilates exercises in this video can be completed daily in just 15 minutes.

Pilates 100 (a favorite), rolling like a ball, shoulder bridge, watchdog, spine stretch and more!

Renee from Renz Pilates takes you through a NEW 30 minute Pilates routine.

Try this Pilates workout wherever you are. It is a full 30 minutes.

Instant Weight Loss Strategies That Anyone Can Use

Instant Weight Loss Strategies That Anyone Can Use

You've probably heard it a hundred times before but I will say it again, incidental activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone.

Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The loss of fat comes from fat cells all over the body, not from one or more specific area's so spot reduction of a certain area is not possible. The main priority of this article is to show you the quickest and safest way to lose fat from the body.

Do you want to be thinner, healthy and fit?

 Do you want to be thinner, healthy and fit?

While we offer an effective and natural fat loss product – the Jen Fe Next Fat Loss Patch and the Power Patch, we also know that without a commitment from you to bring about some lifestyle changes, you won’t reach optimal fat loss. There is no product in the world that can produce fat loss while we are eating and drinking excessively, and moving only slowly from couch to car to office chair. We need a program of sensible diet and exercise that will support the products we utilize to help our weight loss.

Diet and Fitness, Winning Tactics For Weight Loss

 Diet and Fitness, Winning Tactics For Weight Loss

Tell me, does this describe you? 'I tried a zillion diets in fits and starts and was never successful.' Just going on a diet will not give you a complete healthy persona. I finally paid attention to what everybody was saying, but I was too lazy to do.

I added exercise and fitness to the equation. We also need to stay fit as well as diet to lose weight. Our true wealth is our health. Isn't it worth your time bring it into peak condition and maintain it? Diet fitness is all about an accurate mix of diet and an appropriate fitness program.

Anorexia Nervosa Alert - is your daughter dying to be thin?

 Anorexia Nervosa Alert - is your daughter dying to be thin?

Anorexia nervosa is a serious medical disorder that is statistically most prevalent in the adolescent teenage years of young women. It is estimated that 7% of the population suffers from eating disorders and if left untreated over 20% of them will die from it. Anorexia takes the lives of children everyday in this world and there are things you can do as a parent to identify anorexic behaviors and intervene to protect your children.

Anorexia nervosa is a condition where one becomes obsessed with losing weight and practices self-starvation in an attempt to achieve significant weight loss or to maintain extremely unhealthy level of body weight. Anorexics are terrified of gaining weight, and often believe they are very fat even though they are already very thin.

4 Great Diet Tips

 4 Great Diet Tips

Here are 4 diet tips we all need reminded of from time to time.

Diet Tip 1: Never eat standing up.

Mom was right. Sit down and eat your food! Never eat standing up. One of the easiest ways to sabotage your diet is to 'eat without thinking'. Fix yourself a plate. Sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.

Diet Tip 2: Fluids

Drinking plain water is always top choice on a diet. You can also drink flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of water flavored with a spritz of fruit.

Common Sense About Low Carb Diets


 Common Sense About Low Carb Diets

With all of the conflicting studies and fuzzy interpretation of information, it's no wonder that confusion reigns when it comes to the value and safety of low-carb diets. It seems like heated debates are raging everywhere!
Whether it's Atkins, the South Beach or some other low-carb plan, as many as 30 million Americans are following a low-carb diet.

Advocates contend that the high amount of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health problems. Critics, on the other hand, attribute obesity and related health problems to over-consumption of calories from any source, and lack of physical activity. Critics also express concern that the lack of grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including fiber, vitamin C, folic acid, and several minerals.

Is Low-Carb Really The Way To Go?

Is Low-Carb Really The Way To Go?

The latest trend in the area of weight loss is low-carb diets such as the Atkins Diet. With so much conflicting information out there on nutrition and weight loss, it’s difficult for the average person to not only find out what works, but also understand how to apply it.

In order to help clear the air, I’m going to dispel some of the myths that are floating around and give you some facts backed up with real science on how the human body actually metabolizes food.

First, let’s talk about why the low-carb approach is so popular. There are a few reasons, but the most common is that people are finally realizing that the low-fat/high carb approach that has been promoted for decades now just doesn’t work! Not only is it making us fatter, it’s also responsible for dozens of diseases and illnesses.

The Neuro-Science Of Losing The Weight You Hate


The Neuro-Science Of Losing The Weight You Hate

Are you one of the 90 million Americans who are currently on a diet? Do you lose weight only to gain every ounce of it back? Well you’re not alone.

The national center for health statistics suggests that over 64 % of Americans are overweight and that figure is growing every year. There are currently over 300 books on dieting and over 16,000 variations of diets from which to choose. People spend over $40 billion a year on every magic potion or pill that they think will help them lose the weight they hate. Unfortunately, 95% gain back all the weight only to once again look for the next hot new diet. John Assaraf, one of the world’s leading optimum performance experts, suggests we look at the cause of this epidemic instead of relying on diets and temporary weight loss tricks.

Perfect Lawns, is it worth it?

 Perfect Lawns, is it worth it?

Have you ever been driving down the road with the windows open going past a golf course or a field and then you get a strange smell? A chemical type of odor? Or go walking in the country and notice a large area, usually a field, all brown with dead grass. And next to it, alive green grasses and shrubs? Chances are you smell a herbicide being used or you are seeing what it can do to vegetation.

Then you start to wonder. Are those chemicals getting into the water table? Is wildlife eating the “treated” vegetation and insects tainted with the chemicals? Or maybe we are taking in the toxins and not even realizing it. It could possibly be in the foods we eat, the air we are breathing everyday or the water that we are drinking.

Wonder Food For Women!


 Wonder Food For Women!

The humble soybean boasts some extraordinary benefits. This nutritional powerhouse has stayed under wraps for too long. Apart from being the only vegetable protein with all 20 amino acids essential for our health and well being, the humble soybean has many other virtues...including an excellent foundation for fast, safe weight loss program.

According to Dr David Heber in "The LA Shape Diet" women who are on a weight loss program, need about 100 grams of protein per day to fight against hunger and to build their best personal lean muscle shape whilst still losing weight. Without the appropriate level of proteins in a low calorie diet, people and women in particular, risk losing 1 pound of muscle for every 4 pounds of weight lost!

A Mediterranean Diet - How to Lose Weight Safely


 A Mediterranean Diet - How to Lose Weight Safely

If you are looking for a way to lose fifteen pounds in two weeks, a high protein diet, a low carb diet, a fruit diet, a no fat diet, a blood type diet, a juice fast, a diet named after a place in Miami, a grapefruit diet, a cactus diet, a coffee and cigarette diet, a diet that includes sweets, a diet based on your body type, a diet based on an ancient religion or a diet based on your hair color, then this article is NOT for you.

Fad and crash diets, such as the ones described above are not only unhealthy but they also cause rebound weight gain. Also most diets, even though diet gurus write them, cause an initial weight loss but the ultimate result is that you gain all of the weight back the minute you go off the plan. If you don't gain it back within a couple of diets, you are likely to gain it all back plus a bit more within a year.

They Said It on TV, So It Must Be True

They Said It on TV, So It Must Be True

Lose 30 pounds in 30 days! Lose the weight without the effort! Eat anything you want, and still lose weight!

Everywhere you look – magazine covers, print ads, radio, TV infomercials, the internet – headlines like those above, promoting the latest weight loss sensation, abound. They are impossible to avoid. Whether it is for the latest diet craze, magic pill, or infomercial gadget, we are inundated with a large daily dose of weight-loss-made-easy promises. And these ads obviously work, as the American Obesity Association estimates that American consumers spend over $30 billion per year trying to lose weight. Some estimates even put the figure higher, at over $50 billion.

Stay in shape after weight loss


Stay in shape after weight loss

With the healthcare industry coming up with newer programs and medications to aid the obese, people are also experimenting with different options to control their weight gain.

Overweight people try out different diet plans, diet pills, exercises, and they also join Weight Control Programs to lose their weight. They often succeed with their objective, but only to put it all back again once the dieting fever is over.

After significant weight loss, it becomes very important to pursue an exercise regimen strictly. Exercise is crucial to keep your muscles firm and helps tighten the skin. The diet plans must be followed even after losing weight. One of the biggest drawbacks to a substantial weight loss is the flabby skin that is visible and which often takes months to disappear.

Can You Attain Weight Loss While Fasting?


 Can You Attain Weight Loss While Fasting?

Fasting, when done properly, can be a basic part of a solid weight loss plan. If done correctly it can be a great start to your new way of living.

When I first started my weight loss program I began with a fast. I have fasted for 2-7 days on a few different occasions. The reason that fasting can be such a great way to start a weight loss program is because you can see results immediately.

It will also make it very easy to stick to your diet for the first week. After not eating for a few days, your food will taste better. This is a great time to go a few days eating only fruits and vegetables. This can easily turn your two day fast into a 7 day, full body cleanse.

How to Lose Weight After Pregnancy


 How to Lose Weight After Pregnancy

Weight control is a prevalent concern for many women after pregnancy. Although common during pregnancy, weight gain is difficult for many women to handle emotionally. Many women are unclear about how to separate fact from fiction concerning this "post-pregnancy" weight control. First of all, women need to understand how much weight gain is actually "normal" during pregnancy. Do try to keep in mind that your pregnancy weight wasn't gained overnight so it won't disappear that quickly, either. As a matter of detail, you gained that weight so that you would have plenty of reserves for feeding your baby.

The 4 Secrets to Weight Loss Success the Diet Books Don’t Te


The 4 Secrets to Weight Loss Success the Diet Books Don’t Te

Weight loss plans come in all shapes and sizes. Some are fad diets that are too restrictive to follow more than a couple of weeks, while others are provided by professionals that make customized plans for us. All of them give us some guidelines on what we should and shouldn’t eat to ultimately reach our weight loss goals. No matter how many food plans we try, healthy or unhealthy, there are some fundamental things you must know in order to be successful in a weight loss program that, believe it or not, have nothing to do with food.

How To Lose Weight Sensibly and Keep It Off



How To Lose Weight Sensibly and Keep It Off

Who should lose weight? Health experts generally agree that adults who are overweight and have weight-related medical problems or a family history of such problems can benefit from weight loss. Some weight-related health problems include diabetes, heart disease, high blood pressure, high cholesterol levels, or high blood sugar levels. Even a small weight loss of 10 to 20 pounds can improve your health by lowering your blood pressure and cholesterol levels.  

Your Weight Loss Problem: How-To Cure It By Watching Movies

Your Weight Loss Problem: How-To Cure It By Watching Movies

 Is it possible that you could actually lose weight while watching your favorite shows or reading your favorite books?  YES, it is!  Read this article to find out how...

I don’t know anything about you but if you’re anything like me then you struggle with a weight loss problem.  Your weight loss problem consists of you struggling to keep your weight down, or struggling to make your weight go down. 

Most people who see me wouldn’t believe that I have a weight loss problem, but I do.  I’ve battled bulimia and constant gains and losses in weight, of ten pounds each time.  Thats what I call a big weight loss problem.

Aerobic Cross Training for Weight Loss

Aerobic Cross Training for Weight Loss
 
Do you sometimes get bored with your aerobic exercise? Do You sometimes feel like you're not getting the results you should from your aerobic exercise? If so, then aerobic cross-training is for you.

Aerobic cross-training refers to using two to three different types of aerobic exercise during an exercise session. For example, if you plan to exercise for 60 minutes, you might start with 20 minutes of walking or jogging, followed by 20 minutes of biking, and finish with 20 minutes of rowing.
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