What is the Best Exercise to Lose Weight?

Are you trying to lose weight?

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Would you like to know the best exercises you can do to accomplish that goal?

best exercise to lose weight running

best exercise to lose weight spinning

best exercise to lose weight cardio

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Well here’s your chance!

best exercise to lose weight Bob Bateson We’re working with fitness expert Bob Bateson to write an eBook that finally answers this commonly asked question: “What is the best exercise to lose weight?” This book will be a great resource filled with information that is sure to help you accomplish your weight loss and body transformation goals. With close to 30 years of helping tens of thousands of people change their lives and transform their health, Bob will help us provide readers with a clear concise guide to shedding body fat, understanding their bodies, and we’re sure he’ll dispel a few weight loss myths along the way. If you have specific questions regarding this topic that you’d like us to answer please submit them using the form below and we’ll try to answer them in the book. We’ll also send you an email letting you know when the book is complete. If your questions are used in the book we will send you a link to download the book for FREE (The book is expected to sell for $29.99 USD).

What is the best exercise to lose weight?

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How to give yourself a nail salon quality pedicure at home

pedicure finished toes - spa alexis

While there is no substitute for getting a professional pedicure, sometimes this just isn’t possible due to time or budget constraints. This made us wonder, is it possible to give yourself a salon quality pedicure at home? To answer this question we turned to our friend Alexis Luczak, owner of Spa Alexis in Buffalo, New York. She agrees that there are some aspects of a professional pedicure that are difficult to duplicate at home – for example the ability to just sit back in a chair and relax while someone else takes care of you – but she says it is still possible to give yourself a good pedicure.  We had Alexis walk us through a pedicure so that we could break it out into steps that you can follow at home.

Step 1: Gather the Necessary Supplies.

You are going to need some supplies to complete your pedicure and you will want to be sure that they are available and in reach BEFORE you get started.

What you’ll need:

Now that you have all of the necessary supplies, let’s get started.

Step 2: Soak Feet.

pedicure foot soak - spa alexis buffalo
Fill foot soaking tub with warm water,  liquid soap, Epsom salt, and essential oils (eucalyptus, spearmint, and lavender are good choices to help relax) and soak feet for approximately 5 minutes to help soften nails and calluses.

Tip: If you have thicker nails you can add a cap full of Listerine Original (The amber color) to the foot soak to help soften them.

Step 3: Remove existing nail polish.

pedicure remove nail polish - spa alexis

Using a cotton ball and acetone remove any existing nail polish that might be present on the nails. For stubborn polish spots simply hold the cotton ball on the area for a few seconds and it should easily wipe off.

Step 4: Cut Nails.

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Lift your leg bringing your foot toward you then cut your nails to the desired length using the toenail clippers.

Important: Do not lean over to cut your toenails. This creates a poor perspective and can lead to an uneven cut. Also be sure to cut your nails straight across -you will use a file to round them later if you prefer – cutting them on angles increases the likelihood for an ingrown nail…OUCH!!!

Step 5: Push Back Cuticles.

Use the cuticle pusher (bamboo stick) to push cuticles back. Don’t worry about removing them at this point – you will take care of that in a couple of steps.

Step 6: Files Nails.

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Starting with the sides of your nails first use the nail file to file each nail down and around leaving the edges smooth and creating your desired shape.

Step 7: Apply Cuticle Oil

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Apply cuticle oil (or olive oil) to each nail. This will help soften and nourish the cuticles.

Step 8:  Buff Nails

Using the nail buffing sponge, buff the tops and edges of nails.  You can use the edge of the sponge to clean up any loose cuticle that still remain from step 5.

Step 9: File Calluses

Using the foot file, file calluses and thick skin that has formed on the side of toes, balls of feet, and heels.

Important: Do not file arches of feet and other sensitive areas of feet as this can cause injury. Also do not use “cheese-grater-like” callus tools as these can also cause injury. 

Step 10: Apply Sugar Scrub.

Apply sugar scrub to feet and legs to remove dead skin.

Step 11: Rinse Feet.

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Place feet back in tub and rinse off the sugar scrub.

Step 12: Dry Feet.

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Remove your feet from the tub and dry them off using the towel.

Step 13: Apply Lotion and Massage Feet.

Apply the lotion and massage it into your feet, toes, and legs. Don’t forget to get the area between your toes. This is the step that is much more enjoyable if you can have someone do it for you. So if your significant other or kids owe you any favors, this might be a good way to cash in.

Step 14: Remove Lotion and Oil from Nails Using Rubbing Alcohol

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Wet a cotton pad with rubbing alcohol and use it to remove lotion and oil from each nail.

Step 15: Put on Toe Separators.

pedicure toe separators - spa alexis buffalo

Put on toe separators with the openings facing down. According to Alexis, a lot of people make the mistake of putting them on the opposite way which requires them to have to lift their feet to remove them and increases the likelihood that they will hit their nail on something in the process.

Step 16: Apply Base Coat.

Apply a base coat to nails before applying polish. The base coat contains vitamins and nutrients that help keep the nail healthy as well as providing a protective layer that prevents the nail from becoming discolored. The base coat also helps the polish set.

Step 17: Apply Nail Polish.

Prepare the nail polish by either tapping it on the palm of your hand or rolling the bottle between your hands. Alexis advises that you avoid shaking the bottle. Using smooth, even strokes apply the polish to each nail ensuring that the entire nail is covered. Don’t worry about going outside the nail, we’ll show you a great technique to clean that up in a minute.

Step 18: Apply Top Coat.

pedicure products - spa alexis

Apply a top coat to the nails to help protect the polish from chipping.

Step 19: Clean Up Nails.

Pedicure Nail Polish Cleanup - spa alexis buffalo

Use the nail cleanup brush and some acetone to remove any polish that may have gone outside of the nails.

Step 20: Apply Drying Drops.

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 Apply drying drops to each nail to help set the polish.

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TADA!!!

Once again Alexis reminds us that there is no substitute for receiving professional treatment, but if you’re in a bind following these simple steps will have your toes looking great and your feet feeling wonderful.

To learn more about Alexis Luczak you can read this article that was published in the Buffalo Business First, visit her website at www.spalexis.com, or stop by Spa Alexis located within the Hyatt Regency Buffalo | 6 Fountain Plaza | Buffalo, NY.

For more great health and wellness information or to learn how we can help your business grow: follow our blog, visit our website, and connect with us on:

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Starting a food journal: being consciously aware of what you are consuming is half the battle.

There is a popular axiom that states, “you can’t manage what you don’t measure.”

CANI Consulting Weight Loss

Many people who are overweight are unaware of what they actually consume on a daily basis. Starting a food journal is one of the simplest and most effective ways to begin making healthy choices. Start by documenting everything that you have eaten over the past couple of days. Be honest; there is no sense lying to yourself.

CANI Consulting Food Journal

A large part of this process is being willing to face the unpleasant realities that we previously ignored. You can do a manual food journal by documenting everything in a notebook or you can use one of the many online food journals or smart phone apps that are out there. I recommend the app because it’s convenient and contains all of the nutritional information, making it very easy to use. The Calorie Counter App by FatSecret.com is a great option, but again there are many to choose from so find one that works best for you. Once you have the app (or a notebook) document each food item and the amount that you eat along with the general time of the day that you ate it (morning, late morning, afternoon, late afternoon, evening, late evening). Don’t forget to include your drinks: soda (pop), juices, beer/wine (unfortunately these contain calories too).

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After you have added all of the food items, look at the total calories and nutritional values for each day, if you are doing it the old-fashioned way and using a notebook, you will have to manually look up the nutritional information for each item and do some math; either way the results may surprise you. The most important part of this exercise is becoming aware of what you are putting into your body. Armed with that information, you can begin to make some changes.

For more great health and wellness information or to learn how we can help your business grow: follow our blog, visit our website, and connect with us on:

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3 Fitness Myths Preventing You from Accomplishing Your Goals

Are these common fitness myths may be preventing you from accomplishing your goals?

Fitness Myths True False

The internet is filled with free workout videos, exercise videos, fitness books, etc. that provide advice about fitness and how to drop a few pounds. Like anything, some of the information is credible and some of it not so much. Unfortunately sometimes the false information becomes so pervasive that it actually comes to be accepted as fact by many people. Our friend and fitness expert Bob Bateson refers to these as fitness myths and he loves debunking them whenever he gets the opportunity. With more than 25 years working in the fitness industry, Bob often finds himself setting the record straight on a number of these myths. These are the three that he says he encounters most often.

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Myth #1: Want to lose weight… consume fewer calories.
If you plug your gender and size into most fitness apps, you will probably be given a calorie goal of between 1200-1500 calories per day. Although this might happen to be accurate for you, these numbers are based on average body compositions that are likely different from yours. In reality your calorie goal should be based on a calculation known as your Basal Metabolic Rate (BMR). This number is assessed by using your specific body composition to calculate the number of calories your body burns at rest in a 24-hour period. Put simply this is the number of calories your body needs to properly sustain life.
This means that if your BMR is 1500 calories and you are only consuming the recommended 1200 calories you are failing to provide your body with enough fuel to make it through the day (if you were resting). While this may seem to be producing favorable results in the short-term, over a period of time your body will begin to store calories in the form of fat to ensure survival.

Bottom Line: The best way to manage your weight is to understand how your body works and to use weight reduction strategies that cut the extra calories that are consumed in addition to your BMR. Which means that you may actually have to take in more calories.

fitness myth body builder

Myth #2: Strength training will make you look like a bodybuilder.
According to Bob, this may be the most common fitness myth that he hears, especially among women. The reality is that it is a big enough challenge for men, who have the added advantage of muscle producing testosterone to help them out, to add that type of muscle mass. Most women simply don’t have the biochemical composition to add enough muscle mass to get “bulky.” This myth often results in people skipping resistance training and doing only cardio (we’ll address that problem next).

 fat vs muscle fitness myths

The simple fact is that lean muscle takes up less space than fat. If you were to look at 1 lb. of muscle compared to 1 lb. of fat you would see that the fat is almost double the size of the muscle. There’s a tremendous difference between a person who weighs 200 lbs. with 5% body fat and a person who weighs 200 lbs. with 30-40% body fat. What’s better is that lean muscle mass helps your body burn more fat, this means that you get leaner.

Bottom Line: Strength training in the endurance work zone (12-15 Reps) will increase lean muscle mass, reduce fat, and have you looking leaner.

Active Lifestyle

Myth #3: You must do more cardio if you want to lose weight.
Although cardio makes you feel as if you got a great workout in and it is definitely convenient (No thinking involved, put on your iPod, set it, and go), the reality is that cardio alone burns fewer calories than weight training. In fact resistance training in the work zone (lifting the maximum amount of weight for a desired number of repetitions) can produce a calorie burn that is 3x’s higher than cardio.

Bottom Line: No, this doesn’t mean that you don’t have to do cardio. Having a strong cardiovascular system is essential to achieving your fitness goals. However, if your fitness goal is to burn fat, it is essential that you do your resistance training, in the work zone, first and save your cardio for the last 15-20 minutes of your workout.

For more great health and wellness information or to learn how we can help your business grow: follow our blog, visit our website, and connect with us on:

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Cardio or Resistance Training?

 

 

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Envision Success: How will the new healthy you look, act, and feel?

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Ok so you followed the advice in our post about how to get started on living a healthier life and you’ve made the decision to begin making healthy changes in your life… now what? Now we get to have a little bit of fun and give your imagination a workout.

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Once you’ve decided on health, make it real by envisioning what success will look and feel like. This may seem trivial, but it is an extremely important step in the process. In fact many of the most successful people throughout history have described this step as being fundamental in their process. In his book, The 7 Habits of Highly Effective People, Stephen Covey lists ‘beginning with the end in mind’ as the second habit that all successful people have in common. From professional athletes  to the CEO’s of the most successful companies in the world, Covey found that all of them were able to envision what success would look and feel like early in the process. The same is true for this journey, you must be able to envision the new and healthier you.

Picture yourself living an active lifestyle: hiking, jogging, running around with your kids or grand kids. Picture your new wardrobe and how fun shopping for new clothes will be. Picture yourself exercising and all of the great new friends you’ll make. It is also important that you picture yourself getting started. See yourself throwing out the junk food in your house and replacing it with healthy snacks and foods. See yourself getting up early in the morning to exercise or going to the gym after work. Imagine how empowering those things will be and how good they make you feel. Imagine how great you will feel when your friends and family start to notice your progress and pay you compliments about how great you look. See yourself living and enjoying the life that you deserve.

Now that you have the proper mindset, hold on to that image of your future self and remind yourself of it everyday. When you encounter a setback on your journey, return to that image and remind yourself that it’s just a speed bump on the way to the new and healthier you. When you are struggling to get through a run or a workout, motivate yourself by using the image to remind you of what you are working toward. And always remember this quote from the great  American classic …The Waterboy,

“You can do it!”

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Tipping the Scales: Getting Started on the Journey to a Healthier You

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If you ask most people who are overweight or unhealthy, they will tell you that they want to get rid of the excess weight or start living a healthier lifestyle. However in many cases their aspirations are often followed with qualifying statements such as, “after the holidays,” “at the beginning of the month,” “next week,” “as soon as I finish (fill in the blank),”… Sound familiar?

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The fact is that many of us associate pain or sacrifice with living a healthier lifestyle, so it’s only natural that we will try to postpone that pain as long as possible.  The trick to getting started on the journey to your transformation- immediately–  is to associate more pain with being unhealthy than you do with the process of getting fit.

The tipping point:

When asked how they did it, people who have been successful at transforming their bodies and completely changing their lifestyles often state that they reached a tipping point. A point where the pain of continuing to live an unhealthy lifestyle outweighed (pardon the pun) the pain and sacrifice required to achieve and maintain their health. In many cases the tipping point was a simple event: getting winded walking up the stairs, outgrowing another pair of pants, being unable to play with the kids or grand kids, or simply seeing a holiday picture and finally realizing just how unhealthy they had actually become. While for others it was more serious: a heart attack, or perhaps the death of a friend or family member due to poor health. Whatever the event, no matter how big or small, it caused these individuals to take the most important step in their journey. In that moment, they decided that they were no longer willing to accept their current situation and that they were going to make changes immediately.

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This is the point that you MUST get to if you want to have a truly successful journey. Make a list of the things that you can’t do or that are extremely difficult for you to do as a result of your unhealthy body and pick out the one or two things that you are no longer willing to accept. Think of the pain that these things cause in your life and associate that pain with your unhealthy weight/lifestyle. Now be unwilling to accept this pain for another day and be willing to do whatever it takes to get rid of it. Finally affirm your decision by stating it out loud:

“Starting NOW I will no longer  allow myself to feel like this or suffer from things that are within my ability to control. Starting NOW I will make the changes necessary to conquer this pain and  enjoy the life that I was intended to live.”

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