Pounds Off - Women's extra needs

Hydration Back to top

If you're like many of us, your motors probably running from the minute your feet hit the floor in the morning. You shower, get dressed, and (hopefully) grab a quick, nutritious breakfast (This is where our Oatmeal Raisin Bar fits perfectly). But how do you get refreshed during the day?

Don't forget to keep drinking water. Six to eight eight-ounce glasses a day will give your cells the fluid they need to function properly. If you're in a dry home or workplace (particularly during the winter months), the water will keep your skin hydrated and will reduce the dry, chapped skin many of us suffer through each winter, too.

Some women are afraid to drink water throughout the day. In fact, new research shows that more than 11 million American women suffer from urinary incontinence (the inability to control excretory functions). It can be improved, if not cured, in 8 out of 10 cases, but fewer than half of the women affected mention the problem to their doctors. You may be surprised to learn there is an effective treatment if you have these kinds of issues! Then, you can drink all the water you want and gain the benefits water provides.

Proper hydration helps keep our kidneys in good order as it plays a filtration role. It's also essential in the prevention of kidney stone diseases. Every day, 8 litres of water is secreted and reabsorbed into the intestine.

Adequate hydration or water intake is also necessary for physical exercise, as studies show that a 2% body weight water loss is equivalent to a 20% decrease in physical performance.

Drink at least eight 250ml servings of water each day. The more active you are, the more water you need to replenish lost fluids.
Drink plenty of water throughout the day. Don't wait until you're thirsty to drink water. By the time you feel thirsty, you have probably already lost two or more cups of your total body water composition. Deep yellow or amber colored urine can be a sign of dehydration.
Don't substitute beverages with alcohol or caffeine for water. Caffeine and alcohol act as diuretic beverages and can cause you to lose water through increased urination.
Once you start exercising, drink water throughout your workout. Keep a bottle of water with you and take frequent water breaks. Don't underestimate the amount of fluids lost from perspiration. During an hour of vigorous exercise, people sweat out approximately a quart of water.
Start and end your day with water. Your body loses water while you sleep, so drink a serving before bed and again when you wake up.
Cool water is the best fluid for keeping hydrated when it's warm outside. Cool water is absorbed much more quickly than warm fluids and may help to cool off your overheated body. If you're going to be away from home or outdoors, make sure you keep a bottle of water close by.
Make sure children drink enough water. Children need water to balance their intake of other beverages - especially during activities.

Any questions?? Email us at our Contact Us link.

Vitamin D and Calcium Back to top

Vitamin D increases calcium absorption and is required for normal bone metabolism. There are a few food sources of vitamin D; they include: fish, eggs and liver. Good sources of calcium include dairy foods, calcium-fortified soymilk and sesame seeds. However, for the women who cannot consume these foods, calcium supplements may be desirable. Remember Pounds off Bars include 50% of your Recommended Daily Intake of Calcium.

Alcohol and Weight Loss Back to top

Alcohol can defeat your weight-loss plan in two key ways. One, alcohol stimulates the appetite - not the best idea when your goal is to lose weight. In addition, alcoholic beverages, and especially mixed drinks, are high in sugar and thus, high in calories. (Alcohol, on average, has 7 calories per gram.) Again, not ideal for weight loss.

A better weight loss approach is to drink herbal teas or pure water. Also avoid non-alcoholic beverages that can be very high in sugar while absent of any true benefits.

Stress & Weight Loss Back to top

Stress raises your bad cholesterol level in your body as well as your blood pressure. Both well known health risk factors. The chain reaction in your body with its physiological response to stressful situations is pretty much the same for everybody. The danger occurs when somebody already in the risk zone because of his or her weight, are stressing about minor things that make their blood pressure and accompanying hormone production increase. Somebody with already high blood pressure tends to have a short tolerance level already and added stress will only make it worse.

When feeling stressed out, stop for one second and evaluate if the situation is worth damaging your health for?

Whether it is financial stress, work related stress or family problems that are pushing you over the edge, the situation won't get any better by you stressing about it. In many situations there is not anything you can do about it directly anyway, so why stress about it. Using foods as a comfort zone when battling stress is more common then you think.

Some women find that exercise is a great way to escape from the day's stress and allows them to recharge. Others may promise themselves a chapter in a good book every evening. What's most important is to know yourself, listen to your body and make time every day for YOU!

Breast Awareness Back to top

October is Breast Cancer Awareness Month. But, that doesn't mean that breast cancer screening isn't a 12 month program! Women need to be active participants and take responsibility for their own breast cancer screening. It¹s really a 3-step process:

First is monthly breast self-exam.
Second is an annual exam by a healthcare professional
Third is a mammogram -- when you start and how often you get one is something to discuss with your healthcare provider

But, women's health is more than breast and gynecological screening. Don't forget to have your cholesterol checked, have your blood pressure checked regularly, and to talk with your health care provider about when you should have other screening exams such as sigmoid- or colonoscopy. And, if you smoke cigarettes, do all you can to quit. Breast Self-Exam Information

As part of a total approach to breast health, it is also important that women become familiar with their own bodies; play an active role in their own health; and develop a close partnership with their health care providers.

Breast self-exam is a screening method that is intended to find early tumors, particularly those that develop in the time between annual mammograms and clinical breast exams. By doing breast self-exams once a month, women can become familiar with the way their breasts look and feel normally and thus may be able to recognize changes, such as thickening, lumps, spontaneous nipple discharge or skin changes, such as dimpling or puckering.

When doing breast self-exams, many women may find that their breasts feel lumpy, because breast tissue naturally has a bumpy texture. There is also a great deal of individual variation, so that for some women, the lumpiness is more pronounced than for others. In most cases, this lumpiness is no cause to worry. If the lumpiness can be felt throughout the breast, then it is probably just the normal breast tissue. The kinds of lumps that are of concern are ones that are firmer than the rest of the breast. When such a lump is found, there is more of a risk that it may be cancer, although cysts and fibroadenomas can cause similar lumps. Any time a woman discovers a new lump that feels different from the rest of the breast or one that is different from what she has felt before, she should have it checked by a health care provider.

If you would like additional information please utilize the Contact Us link. We will gladly provide you with contact information to a premier organization dedicated to eradicating breast cancer.

Exercise Motivation Back to top

Exercise will make everyday physical activities easier! Things like carrying grocery bags, vacuuming, and walking up stairs will be much less of a challenge when exercise is part of your life.

If weight loss is a goal, keep in mind that the more exercise you get, the more lean mass (muscle) you will have. So not only will you look more toned, you will also burn calories much more efficiently!

Here are some motivational tips for starting your exercise program:

Start slowly, both with the number of different exercises you do and length of time you spend at each session
Use visualization daily: visualize yourself completing a great work out
Take responsibility for your emotional and physical health
Schedule, prepare and plan your exercise: make a regular appointment with yourself
Set realistic goals
Make exercise a Top Priority
Keep a daily exercise log
Enjoy your workouts
Don't feel guilty when you miss a session or two
Believe in yourself: You CAN do it!

Here are some motivational tips for continuing your exercise routine:

Exercise at a new time of day

Break up your workout: aerobic workout in the morning then strength train and stretch at night

Try new moves, exercises, or sports: take a new aerobics class, try Tai Chi, or try cross-country skiing‹variety is the spice of life

Recruit a family member, work associate, or friend as an exercise partner

Create distractions while you workout: exercise to your favorite music or television show

Finally, if you miss a week or two, or more‹don't beat yourself up over it. It is never too late to get started again, and remember: this happens to the best of us.

When Should I Workout

Is it true that by working out in the morning your body will burn more calories during the day?

This is one case where the early bird doesn't get the worm, because, it doesn't matter. Whether morning, midday or evening, the number of calories you burn during a specific activity doesn't change. Rather, the number of calories you burn generally depends upon your body composition, metabolism and food intake -- none of which are dependent on the time of day you choose to exercise.

Don't Overdo It

While sports and exercise can be both fun and healthy, don't overdo it. Listen to your body. When you feel pain, stop. When you're gasping for breath, stop. If you want to increase the amount of time you spend exercising or participating in a sport, increase the time gradually by approximately 10 percent per week.

Remember - Always make sure your capable of the exercise and if you have any questions or doubts check with your health care provider

Any questions?? Email us at our Contact Us link.

Stretching & Flexibility Back to top

No matter what your age, gender, race, or socioeconomic status, stretching is the one thing that everyone can do that is a sure-fire way to increase sports performance, prevent injury, and battle the aging process.

Maintaining a fluid, flexible body is a great start. The flexibility of your muscles and joints dictates your ability to move within certain ranges of motion and during specific activities. Whether you're an elderly adult looking to enjoy active golden years, or you're a weekend athlete looking to avoid injury or the "Monday-morning blues of soreness," stretching and flexibility exercises are something you should add to your daily ritual for wellness.

Flexibility and stretching comprise what can essentially be recognized as the cornerstone of injury prevention, muscle recovery, and increased mobility for exercise enthusiasts (as well as couch potatoes). Unfortunately, busy schedules and lack of education concerning the importance of this key wellness component lead to an increased injury rate in active individuals and paralyzing decreases in range of motion in the elderly. Many individuals do not realize the importance of properly executed flexibility/stretching programs, and many others do not know the correct and most effective way to perform these exercises.

You should aim to stretch all your major muscle groups at least once a day, even if you do not plan on participating in physical activity‹especially if you do not plan on participating in any physical activity. By stretching, you will increase the blood flow to your muscles and lubricate your joints. This will ensure proper movement and decreased muscle and joint stiffness. Cold muscles are more prone to injury. Much like a rubber band, you will be able to stretch them farther when they are warmed. If you are planning on participating in physical activity, it is a good idea to warm up prior to your stretch by engaging in light aerobic activity. ,

Cold muscles are more prone to injury. Much like a rubber band, you will be able to stretch them farther when they are warmed. If you are planning on participating in physical activity, it is a good idea to warm up prior to your stretch by engaging in light aerobic activity
Avoid pain - Never hold a painful stretch. Stretch a particular muscle just to the point below where you feel pain. If you do feel pain, back off a little and hold the stretch at that point. It should feel slightly uncomfortable, but not painful. Ease into your stretches slowly and gently before holding.
Hold your stretch - Ease into your stretches and control the motion by holding the stretch between 10 and 30 seconds. Typically, there is no such thing as stretching too much. Stretch two or more times a day for best results. But keep it slow and under control.
Stretch appropriate muscles - It's a good to idea to stretch as many muscles as possible. However, make sure you focus on the muscles and range of motion that you will be using during your sport activity. For example, if you will be playing soccer, focus on your leg muscles.
Never bounce - Bouncing during a stretch can injure your muscles. Simply hold the stretch in one place for at least 30 seconds.
Adapt to a routine that best suits you and your environment or activity. This will make it more difficult to avoid stretching.

Stretching Exercises

Yep, increasing your flexibility through stretching is sure to give you a great sense of health and well-being that will last for many years to come. Here are some examples, but please remember before attempting any of these exercises make sure your up to the task. You may need to seek assistance.

Don't Overdo It

While stretching can be both fun and healthy, don't overdo it. Listen to your body. When you feel pain, stop. When you're gasping for breath, stop. If you want to increase the amount of time you spend exercising or participating in a sport, increase the time gradually by approximately 10 percent per week. Remember - Always make sure your capable of the exercise and if you have any questions or doubts check with your health care provider

Stretches for side of neck:

Sit or stand with arms hanging loosely at sides
Turn head to one side, then the other
Hold for 5 seconds, each side
Repeat 1 to 3 times

Stretches side of neck

Sit or stand with arms hanging loosely at sides
Tilt head sideways, first one side then the other
Hold for 5 seconds
Repeat 1-3 times

Stretches back of neck

Sit or stand with arms hanging loosely at sides
Gently tilt head forward to stretch back of neck
Hold 5 seconds
Repeat 1-3 times

Stretches side of shoulder and back of upper arm

Stand or sit and place right hand on left shoulder
With left hand, pull right elbow across chest toward left shoulder and hold 10 to 15 seconds
Repeat on other side

Stretches shoulder, middle back, arms, hands, fingers, wrist

Interlace fingers and turn palms out
Extend arms in front at shoulder height
Hold 10 to 20 seconds, relax, and repeat

Stretches triceps, top of shoulders, waist

Keep knees slightly flexed>
Stand or sit with arms overhead
Hold elbow with hand of opposite arm
Pull elbow behind head gently as you slowly lean to side until mild stretch is felt
Hold 10 to 15 sec
Repeat on other side

Stretches middle back

Stand with hands on hips
Gently twist torso at waist until stretch is felt
Hold 10 to 15 sec
Repeat on other side
Keep knees slightly flexed

Stretches ankles

Stand and hold onto something for balance
Lift right foot and rotate foot and ankle 8 to 10 times clockwise, then 8 to 10 times counterclockwise.
Repeat on other side (Note: can also be done sitting)

Stretches calf

Stand a little way from wall and lean on it with forearms, head resting on hands
Place right foot in front of you, leg bent, left leg straight behind you
Slowly move hips forward until you feel stretch in calf of left leg
Keep left heel flat and toes pointed straight ahead
Hold easy stretch 10 to 20 seconds
Do not bounce
Repeat on other side
Do not hold breath

Stretches front on thigh (quadriceps)

Stand a little a way from wall and place left hand on wall for support
Standing straight, grasp top of left foot with right hand
Pull heel toward buttock
hold 10 to 20 sec
Repeat on other side

Relaxes hamstrings, stretches calves, achilles, and ankles

Stand with feet shoulder-width apart
Keep heels flat, toes pointed straight ahead
Assume bent knee position (quarter squat)
Hold 30 sec

Stretches inner thigh, groin

Stand with feet pointed straight ahead, a little more than shoulder-width apart
Bend right knee slightly and move left hip downward toward right knee
Hold 10 to 15 seconds
Repeat on other side
If necessary, hold on to something (chair, etc.) for balance

Stretches side of hip, hamstrings

Sit on floor with right leg straight out in front
Bend left leg, cross left foot over, place outside right knee
Pull left knee across body toward opposite shoulder
Hold 10 to 20 seconds
Repeat on other side
Breathe easily

Stretches lower back, side of hip, and neck

Sit on floor with left leg straight out in front
Bend right leg, cross right foot over, place outside left knee
Bend left elbow and rest it outside right knee
Place right hand behind hips on floor
Turn head over right shoulder, rotate upper body right
Hold 10 to 15 seconds
Repeat on other side
Breathe in slowly

Stretches back of leg and lower back

Sit on floor, legs straight out at sides
Bend left leg in at knee
Slowly bend forward from hips toward foot of straight leg until you feel slight stretch
Do no dip head forward at start of stretch
Hold this developmental stretch 10 to 20 seconds
Repeat on other side
Foot of straight leg upright, ankles and toes relaxed
Use a towel if you cannot easily reach your feet

Stretches shoulders, arms, hands, feet and ankles

Lie on floor, extend arms overhead, keep legs straight
Reach arms and legs in opposite directions
Stretch 5 sec, relax

Women's Exercise Strength & Endurance Levels Back to top

Strength Training for Women

Strength training refers to exercise that requires your muscles to exert a force against some form of resistance, such as free weights. Performing strength training exercises 2-3 x a week for 20 minutes yields terrific results.

What are the benefits of strength training?

Strength training is the fastest way to improve muscle strength and endurance. The increase in muscle strength and endurance allows a person to perform everyday tasks with less effort and for longer periods of time. Many changes in muscle tissue that are associated with age are caused by disuse. Simply forcing the muscles to work on a regular basis significantly improves their capacity to do work. Resistance training can also improve circulation, coordination, balance, bone and ligament strength.

Is it safe for a woman to participate in strength training?

Some misconceptions associated with weight training are that women would produce bulging muscles and/or they would seriously injure themselves lifting weights. It is very difficult for a woman to produce large muscles due to the fact that women generally have high levels of the hormone estrogen. The fact is improvements are made in muscle tone, strength and endurance and not necessarily in size. As muscles become toned, the body begins to lose fat tissue and becomes more firm. When it comes to strength training, anything that is considered a healthy practice for men is also healthy for women.

Is it necessary to stretch before and after performing free weight exercises?

Yes, stretching before exercise prepares the joints for motion, helps avoid injury and increases the range of motion of the area being stretched. After exercise stretching reduces soreness, helps to prevent muscle cramping and increases the range of motion. When stretching it is important to remember to stretch until you feel a slight tension and hold for 10-20 seconds. Do NOT bounce. Never stretch until it hurts and stay relaxed throughout the stretch. Aerobic exercise and stretching should be performed first followed by resistance training participation. Trained professionals should demonstrate proper form and technique of each exercise before participation is encouraged.

One way you can estimate how hard to work is by using something called the Borg scale. It was named after Gunnar Borg, the scientist who developed it. The numbers on the left of the scale don't indicate how many times or how many minutes you should do an activity; they are just a way of helping you describe how hard you feel you are working.

Don't Overdo It

Remember - Always make sure your capable of the exercise and if you have any questions or doubts check with your health care provider.

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