ROW LIKE A PRO

by Andrea Metcalf

Strong core, ripped back, buff arms, lean legs—that’s the body of a rower. And it can be yours. Rowing is a challenging, non-impact, total-body workout that can burn 700-800 calories per hour. But proper form and posture are of the utmost importance.

There are four stages of a rowing stroke: The beginning, slide, drive, and finish. Here’s how to perfect your performance.

Beginning: Rowing isn’t just about pumping your arms and legs. The key is to leverage the weight of your entire body into the motion. First, secure your feet. Grip the handles without curving or flexing your wrists. As you begin your stroke, rather than arch your torso forward from the waist, hinge from the hips to generate power. Keep your arms extended and relaxed.

Slide: Use your hamstrings and glutes to help you slide forward. Your knees should bend comfortably towards your chest. Arms remain extended.

Drive: Engage your quads and core to push backward, as you lean your torso away from your knees, and pull your arms toward your chest in one smooth motion. Make sure to keep your elbows tucked inward near your ribs.

Finish: This is how your body should look: Forearms parallel to the floor, wrists straight, legs extended without locking your knees, torso tilted backward. You are now ready to perform the next stroke.

Now it’s time to execute what you just learned. Click here to buy your new rowing machine!

-from Fitstudio by Sears

HOW TO BE A WINNER

Have you wondered what drives Olympic athletes to endure the rigors of training, compete with the best, and come out on top? Would you like to hone the same chutzpah for yourself? Try this winning recipe.

Step one: Do a desire check. Let's be clear: Winning is not a game of maybes. Either you aspire to win, or you don't. Do you truly wish to do great things, or do you value familiar comforts? You must honestly answer this question before you endeavor to see your goals through. If you lack ambition, evaluate why. You may be aiming toward the wrong target, or your timing may be off.

Step two: Brainwash your psyche. Some people have an inborn certainty that they'll excel. And they do! The rest of us, on the other hand, must train ourselves to operate in that confident headspace. Start by telling yourself that you wholeheartedly deserve to achieve top honors. It's your right to win — don't ask for it; take it! Once you fully invest in that mindset, you can approach any goal with the expectation that you'll conquer it.

Step three: Work, work, work. People forget that glory has an unglamorous side. Breakneck training, meticulous coaching, strict meal plans — that lifestyle takes unparalleled discipline. How do you do it (without going nuts)? You have to delight in the crazy, laborious process. There's a spiritual aha that occurs when you direct your thoughts and actions toward a singular focus. Be open to that discovery — it's your secret weapon.

Step four: Be stubborn. Keep in mind that winners often lose, too. But falling short doesn't confirm their fallibility. Instead, it fuels their belief, desire, and work ethic. Which proves that winning really does come from within.

by Andrea Metcalf- fitstudio.com

WALKING F.A.S.T.

BY ANDREA METCALF

Walking is one of the best forms of exercise. You can fit it into your life without too much trouble, and it provides an excellent cardiovascular workout. Just as importantly, people stick to their walking programs more often than they do other types of exercise.

Here’s what I call the “F.A.S.T.” program for getting the most out of walking:

“F” stands for friends and frequency. You’ll be more likely to remain motivated if you walk with a partner or partners. In addition, try to walk every day for at least 30 minutes. If that’s not possible, walk at least three days per week.

“A” stands for abs. Stand tall while you walk, and pull your abs in toward your spine. This will help keep your waistline in check, and it can reduce back pain as well.

“S” stands for stride and sideways. While walking, vary the length of your strides. Use both short, quick steps and long, rocking paces to modify the intensity of the exercise and the muscles worked. In addition, walk sideways from time to time, as this will significantly increase your caloric burn. It will also stretch and strengthen your thighs and glutes.

“T” stands for tempo. Try taking 30 paces quickly with a short stride, then 10 paces slowly with a longer stride. This will burn more calories than walking at a steady pace.

By using these F.A.S.T. techniques, you’ll get more out of each step. Also consider the Walk-ilates™ program described in my book Naked Fitness.

-Originally posted on Fitstudio.com by Andrea Metcalf

Bike Better: What Not to Wear

Don't be caught wearing this on your bike ride. 

Andrea Metcalf

Biking is picking up in every city. There are more riders biking to work and cycling for pleasure than ever before. Bike-friendly cities are making headlines and bike-sharing is becoming more popular too. But, before you jump on the bike and pedal for pleasure, you might want to check out these tips for enjoying the ride.  

What you wear on the bike can help your performance and biking pleasure. Check out these tips about what to wear on a bike from Melissa Moo Harkins, founder of MooMotion Sports.

3 Tips for What to Wear on a Bike

1. Design: Cycling apparel does not leave much to the imagination and therefore, the design has to be flattering and slimming. Aside from overall aesthetic, look for functional details such as pockets for storage and reflective details for low-light visibility.
2. Fabric: The fabric has to be smooth to the touch and durable to withstand the outdoors, frequent washing, sun exposure, and sweat. The fabric should be moisture wicking and breathable.
3. Comfort and Fit: Cycling apparel should be fitted but enable full range of motion while riding on and off the saddle. Cycling jerseys should be longer in the back and provide enough coverage when leaning forward. Flat seams are important in preventing chafing and "saddle sores." I always recommend wearing a chamois cream as additional protection.

What Not to Wear While Biking

• Muffin Top Bottoms: These include any and all shorts that pinch or pull. No muffin tops while riding a bike. It hurts the belly and restricts movement.
• Thigh-Pinchers: Leg openings on shorts usually have silicone elastic, grippers and non-elastic bands. Choose ones that will not irritate your skin. 
• Big pads: Based on personal preference and the distances you are riding, the chamois (seat pad in your shorts) should have enough support without being bulky. It should also be moisture wicking and allow for air flow and ventilation. 

Whether you're riding near of far, keep in mind that what you wear matters.  If you're looking for an introduction to biking, check out my program, Bike Your Butt Off, on FitStudio.com. It is a daily program that combines stretching, strengthening and biking to be ready for your first 12K ride.

-from womensforum.com

Hydration: How Much Water Should You Drink?

Drink more water and lose weight!

Water takes up almost 2/3 of the planet and makes up more than half of your total body weight. Muscles are made up of 72% water. Your brain and heart are comprised of 73% water. Your lungs are 83% water and your skin is 64% water. In fact, even your bones are comprised of 31% water. I'm sure you're wondering, "How much water should I drink each day?"

Every cell, tissue and organ in your body need water to function. New research suggests that the daily intake should be 11 glasses of water for women and 16 glasses of water for men. Plus, if you live in a dry or hot climate, or are trying to lose weight, more water is encouraged.

Water Can Help With Weight Loss

But, don’t wait to be thirsty to know if you’re dehydrated. Water is something you need to focus on throughout the day. Fill up a glass and keep it at your desk or try bottled water.

In a study at University of Washington, drinking one 8-oz glass of water eliminated hunger pains in 98% of the subjects tested.

You don’t have to drink just water to get hydrated. Water can come from tea, coffee, fruits, vegetables, milk and even soup. However, water is zero calories and the common temperature (room temperature) is optimal for hydration.

One of the best indicators of proper hydration is clear urine. This is a sign of good hydration. If you have darker urine, you need to drink more water.

How many glasses of water do you drink in a day?

Heart Healthy Foods to Eat Away Heart Disease

Give your heart a little boost at dinner tonight with these tasty and healthy foods! 

For both men and women, heart disease is the leading cause of death. Although a regular exercise program is key to reducing your risk of a heart attack, you can eat your way to a healthier heart by eating heart healthy foods. Heart healthyfoods reduce inflammation and can help to reduce your cholesterol. Heart healthy foods include whole grains, fruits, veggies, and more. Here are five foods that are low in fat and/or cholesterol as well as other specific benefits that are sure to keep your heart running.  

Five Foods for Heart Health

1. Grapes

Researchers have found that grapes reduce cardiovascular risks by lowering blood pressure, reducing inflammation throughout the body and improving heart function. Other recent studies have found that grapes decrease signs of heart muscle damage. Although eating the entire grape is best, try adding grape jams to your daily yogurt or oatmeal and look for grape juice that is 100 percent grape juice not made from concentrate.

2. Tomatoes

Tomatoes help lower both cholesterol and blood pressure as well as reduce the risk of heart disease. Tomatoes have a substantial amount of vitamin B3, which helps lower cholesterol. They are also a good source of potassium, which lowers blood pressure and reduces the risk of heart disease. With every salad, always try adding one to two bites of a tomato as well as trying them as a side dish such as grilled tomoatoes topped with bread crumbs, garlic, and olive oil.  Although using ketchup may have some benefits, the skin of the tomato has most of the nutrients.

3. Cherries

Cherries are heart healthy because they help reduce inflammation and protect against stress and pain. “Anthocyanins” are found in cherries, which protect your blood vessels from stress. Cherries can also be used as natural painkillers - reducing pains from inflammation and arthritis. Try to consume at least two servings of cherries a day to reap the many benefits. If life is a bowl of cherries, you might just live longer by eating them by the bowl- now that's heart healthy!

4. Oatmeal

Oatmeal is a great source of whole grains that keep your heart healthy. Whole grains contain the entire kernels, which are packed with B vitamins, fiber, iron and vitamin E.  The fiber in oatmeal helps lower and reduce the bad cholesterol in your body and aids in your digestion.  Oatmeal can be bland. Instead of adding sugar to make it sweet, try honey, cinnamon, jams or even cherries.  Oatmeal ultimately helps lower both your total blood cholesterol level and your risk for heart disease. Oatmeal isn’t only for breakfast either. Add whole grain oats to recipes like wild rices and risottos for a boost of fiber.

5. Fish

Although we’ve heard the scares of mercury poisioning from our fish supply, the trace amounts are not enough to make a significant healthy risk versus the health benefits of eating fish 2-3 times per week. Fish contains omega-3 fatty acids. These fats are essential in making our bodies work and absorb vitamins and nutrients. Omega-3s help to regulate the electrical impulses that keep your heart beating at a consistent rate.  They also help reduce your blood pressure and prevent inflammation. Keep in mind that the best fish are salmon, tuna, mackerel and herring. Fish are loaded with omega-3s for brain and heart health.

Remember, it’s important to be active everyday and eat your way to a healthy heart. What are some things you’re doing to be heart healthy this year?

-from womensforum.com

Best Yoga Accessories

We've got a yoga accessories list to improve your experience.

Yoga, the union of mind and body, promises to improve your health, reduce stress and improve strength, as well as flexibility. Getting the most out of your practice is important. Each yoga class or session may have a different focus: strength, flexibility, endurance, breathing, balance and even courage.

However, in an effort to improve your form and each move’s function, I’ve found a few new yoga accessories to check out for your own program.  

Here are three unique ideas to include add to your yoga practice.

1. A Better Yoga Block

YogaFit’s, Three Minute Egg is designed to help keep your spine aligned correctly and helps protect your wrists while performing several yoga poses. It’s curved shape offers a more comfortable replacement for the rectangular yoga block.  Instead of a square feeling on the neck, the Three Minute Egg fits easily behind your head where the skull meets the neck while in any supine position. This supports your head and stretches your neck. The benefit of supporting and stretching is releasing tension you have in your neck that gives you neck pains. And, with simple rotation while supported by the curve of the Three Minute Egg, you’ll find relief from the tension that causes neck pains.   

2. Hang on to the Stretch

Not everyone has the ability to be flexible and achieve every yoga pose. The yoga strap is a tool used to help reach such poses. This strap artificially lengthens your limbs so you will be able to approximately reach the full pose. By simply looping the strap around the balls of your feet for seated forward bends and pulling the straps with your hands, you’ll instantly gain more extension in your spine. Proper alignment prevents tension and pain. Once you become more flexible, you can walk your hands closer to your feet until you no longer need the strap for this position. Yoga straps can be used for several positions where flexibility isn’t your strength. They also help improve your posture and release tension in the neck and shoulders.  

3. Root Your Feet

When practicing yoga, many people forget about the feet and toes. It is more important to stretch and strengthen your feet and toes as than the rest of your body.  Having strong toes and feet help align your posture and most knee, hip, and back pain stems from improper foot mechanics.  If you do not have strong feet or toes, you may have balancing issues as well. Toeless yoga socks are open-toed socks that have a compartment for each toe.  If you do not want your toes open, they have closed-toe socks with compartments for each toe.  Injinji toe socks can also be worn withfitness shoes with similar benefits of strengthening the feet.  Along with aiding in having a good posture and balance, these socks also keep your feet warm and help protect your feet from germs if you happen to share a Yoga mat. These socks also come with grips at the bottom to prevent slipping.  You may find the Warrior pose to be easier with a grippy bottom.

Remember, yoga is meant to bring the body and breath together, but if you are having trouble with the moves, a yoga accessory like these may be your solution.

-from womensforum.com

10 Ways to Eat Better and Live Healthier

Shed Those Unwanted Pounds Easily by Eating Better Using These Tips!

Have you ever wondered how those people stay so slim and healthy? It’s no secret. There are several tricks of the trade that help people maintain body weight and live healthier and happier. 

If you’re looking to make some diet changes for a healthier lifestyle, try these ten simple ways to eat better.

1. Variety counts. Try to eat a variety of nutritious foods. Each fruit or vegetable has different nutrients. Oranges and kiwis are high in Vitamin C and potatoes and bananas are high in potassium. By eating lots of different fruits and vegetables, you’re more likely to get the correct nutrients your body needs. 
2. Go Fish!  It’s not the card game, but a deck-sized portion of fish should be part of your weekly diet at least twice a week. Fish is low in calories and high in protein. Many fast swimming fish like salmon and tuna are even better because of the Omega fatty acids they contain.
3. Fiber filler.  Everyone needs fiber in their diet but you probably aren’t getting enough of it. Most people consume less than the recommended 25-30 grams of fiber daily. If you must have breads or other grains, check the labels that they are giving you what you need. Opt for breads with a minimum of 4 grams of fiber per serving or skip that loaf completely.
4. Skip rice, veg is nice. Instead of serving chicken over rice, try shredding vegetables instead. Zuchinni, carrots, and even potatoes can be lower in calories and higher in nutrient values than what rice can do for your belly.  
5. Morning flush. Each morning, try adding 1/2 the juice from a lemon or lime and some fresh mint to an 8 oz glass of water. This will help hydrate the body and reduce toxins from the juices. If you need to add some sweetness, try a zero-to-low calorie option.
6. Fatten up.  It not fat that makes you fat - it’s too many calories! Work on eating good fats instead of saturated and trans fat options. That means fats that come from natural food sources like olive oil, nuts, and avocados.
7. Cream with Beans. Try creamy soups that are made from lentils instead of noodles to get those big fiber bites and creamy flavor you crave from higher calorie soups.
8. Steam or Roast. Just about every food can be cooked in these ways and are the lower calorie options versus frying or sauteing. 
9. Half the Pasta. One way to still fill your plate but not overload on carbs is to substitute half your pasta for vegetables. Zucchini, squash, carrots, sprouts, and beans can still fill you up with lower calories.
10. Slow down, show down. It’s important to actually taste your food and even savor the moment of eating. So, slow down on eating and even take a picture. By sharing a picture on social media, you can help track your intake and maybe encourage someone else to eat healthier. It's easier than a food journal and very effective in helping understanding conscious eating.

You don't have to turn to supplements or crazy diet fads to lose weight. Simple lifestyle changes will help you lose weight and feel more awake! Do you have ideas on how to eat healthier? Share them with us on facebook or tweet me@andreametcalf.  I'm happy to help share your healthy lifestyle ideas as one of America's Fitness experts.

-  http://www.womensforum.com/