Now that school has started and things are getting busier it is a good idea to plan ahead. Here is a list of tips to help make things healthier. There are lots of things that can be cut out or cut in half to make things a lot better for you.  

·     Cut juice or other drinks in half with club soda or water

·     Make your own “soda” with sparkling water (or club soda) and fresh fruits.  Mix up the fruits to add interesting flavors.

·     Use unsweetened apple sauce in place of oil in baking recipes

·     Brush your teeth in the middle of the afternoon to help curb snacking

·     Drink cup of broth (bullion cubes–chicken, beef?) 1/2 hour before meals to curb appetite

·     When you feel hungry, drink two glasses of water first; sometimes the feeling of hunger is really dehydration

·     Dip carrots or celery in hummus instead of pita chips OR bake your own pita chips instead of buying prepackaged (take a whole grain pita pocket, open and cut in to triangles–bake for a few minutes or broil for a few seconds to get crispy.  Can brush with lite olive oil or canola oil and sprinkle with salt if desired but also great plain.)

·     Eat low-fat ricotta cheese in place of cream cheese on your bagel (can also mix with sugar substitute for added sweetness)

·     Add spices (not hi-calorie fats) to foods to add flavor — experiment!  Try cinnamon, red pepper, cumin, curry–see what your taste buds respond to.

the my beauty girls doing lunges
Lunge!

Originally uploaded by O2 MAX

Most people cringe when they hear it, but lunges are one of best exercises for you. If I was only going to do one exercise the rest of my life I would choose walking lunges.  Not only do they involve some very large muscles groups (all the muscles in your legs) they also use core stabilizing muscles. This combination is great for burning come calories, and can make a workout very intense.

Lunges can be donea variety of ways from standing in one place to walking, lateral and backwards. You can vary them up by changing the balance, like adding a BOSU or dyna disc, adding an upper body exercise like curl or press, or adding some weight like dumbbells or medicine ball.

Lunges will strengthen and tone your lower body, they will also help with balance and coordiation.

Good luck and have fun lunging-we will be adding videos to our sight soon, so keep checking back.

 1-You Will Be Physically Stronger.
Being strong will not only help you be able to carry your back pack around campus, but you will be less dependent on others to help you do things, thus making you more self sufficient. Strength training is both effective and beneficial for teens and adults

2-You Will Lose Body Fat.
Strength training 2-3 times a week for a month and you will notice a gain in lean body mass.  As your lean muscle increases so does your resting metabolism and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

3-You Will Improve Your Athletic Performance-

Whether you play sports competitively or not participating in any activity requires basic coordination, strength and flexibility.  Strength training will not only help you get stronger but improve your coordination by doing different combinations exercises. 

4-You will improve your academic performance. 

Studies have shown that kids who are active perform better in school. Participating in athletic activities allow for stress relief, and allows kids to work off extra energy, helping them be more focused in school check out:

5-You Will Reduce Your Risk of Diabetes and Heart disease

Research has shown that being active and eating a healthy and balanced diet reduces the risk for heart disease. Teens have been shown to perform well in strength training because it’s a non competitive form of exercise. Teens can work at setting goals for themselves in a a non competitive way.

6-You Will Improve Your Attitude And Fight Depression.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

• Stand erect, legs hip-width apart, feet parallel.
• Contract the muscles at the top of your knees; tuck your tailbone. Lift your head up and out from your shoulders.
• inhale deeply, filling your lungs. Raise your arms over head, palms facing inward. Relax your shoulders and stretch from your armpits.
• Gaze ahead and hold for 10 counts. Release; let your arms slowly float down to your sides.

Benefits:

• Aligns the spine
• Provides proper alignment for other standing poses
• Corrects posture problems
• Restores balance to the body and the mind

IMG_1012

Originally uploaded by O2 MAX

Lizzie in Action!

In an attempt to quell my own curiosity I sent out a survey to about 100 individuals age ranging from 14-60. Interestingly, age didnt seem to skew the answers at all.

1. Did you know who Michael Phelps was before the Olympics started this year?

85.4% YES

16.7% NO

2. Why do you find Phelps so fascinating (rank answers)

                                                Most                                     Sort of                        Least

his calorie intake                      16.7%                                  45.8%                          37.5%

his physique                             15.8%                                  47.4%                          36.8%

his performance                       87.2%                                 7.7%                            5.1%

his age                                    15.4%                                   53.8%                           30.8%

amount of money he will make from endorsements

                                                4.3%                                     52.2%                         43.5%

I don’t find him fascinating     26.7%                                   0.0%                             73.3% 

3. What inspires you about Phelps?

His performance                        70.8%

His dedication                            39.6%

His focus                                   35.4%

I am not inspired by him             8.3%

4. Do you think Phelps can make swimming as popular as Lance made cycling?           

YES                                              58.3%

NO                                               22.9%

NOT SURE                                    18.8%

O2 MAX @ Brentwood Grand Prix

We were @ the Brentwood Grand Prix last Sunday. There were some VERY fast cyclists!

in action

Literally were stepping it up @ our studio last Saturday. I don’t think they ever worked that hard!

We often see the olympic athletes listening to music before they go on to win the gold medal. I was curious to see what gets them inspired and focused before they compete.

According to the Today Show on 12 August, 2008 when Michael was asked he said: What did I have on today? I think I had Lil Wayne, “I’m Me.” I think I had that on there. Rhapsody has the full playlist posted by Phelps

Usain Bolt-another record breaker this year, loves listening to Elephant Man, Black Rhino and Beenie Man

My personal favorite : Dara Torres’s list