Aqua Aerobic

 Water aerobics provides a low-impact alternative to traditional aerobic routines, placing less stress on joints and muscles than a comparable workout on dry land. On the website Pool Life, certified aquatic exercise instructor MaryBeth Pappas Baun says that a person's body weight in a pool is effectively reduced 90 percent thanks to their buoyancy in water, allowing participants to exercise with fewer physical jolts. Make calf stretches part of your warm-up to help prepare you for the physical demands of your routine and promote your development of proper balance in chest-deep water.

 

Benefits of Water Aerobics

If you experience problems with your range of motion due to weakness in your limbs, you'll find that your buoyancy within the pool adds support that allows you to extend your arms and legs more fully without discomfort. Exercising in chest-deep water also provides support for your lower back and spine, which may allow you to perform aerobic exercises within the pool that would be excessively painful on land. The water's viscosity adds a greater measure of resistance than you'd experience outside the pool, and your exertion against the water will help strengthen and tone your calf muscles during your stretches.

 Water aerobics is a moderate-intensity activity that burns 145 to 380 calories in 30 minutes, depending on your weight and how hard you exercise, according to FitnessforWeightLoss.com. If you weight 150 pounds, for example, you will burn about 145 calories while a 250-pound person will burn about 240 calories per half hour. While you might be able to lose weight faster by swimming laps, which is a more intense exercise, water aerobics may appeal to you more if you prefer group exercise, dislike putting your face in the water, or lack swimming skills.

During Workouts

Step 1

Prepare your body for exercising by warming up. The instructor will lead you through a warm up sequence but you can warm up before class by water jogging and stretching.

Step 2

Keep moving between exercises to maximize calorie burn. Perform scissor kick or jumping jacks, tread water, do lunges or move your arms rapidly through the water in front of you and in back of you.

Step 3

Increase your heart rate and burn more calories by raising the intensity of the exercise. Make your movements larger, move from one side of the pool to the other and back, and move more quickly to increase the amount of resistance on your body,

Step 4

Increase the resistance of the water against your body and the intensity of the exercise by using a foam noodle, water dumbbells, ankle cuffs or webbed paddles, suggests Baun. Substitute household items such as empty plastic milk containers for dumbbells and plastic frisbees for paddles if you prefer not to purchase equipment.

Step 5

Ask your instructor to suggest ways to increase the intensity of your workout when the routine becomes too easy for you.

Tips and Warnings

• To lose 1 pound per week, you need to create a 3,500-calorie deficit between the number of calories you consume and the number you burn, according to the Centers for Disease Control and Prevention. You can create the deficit by burning 500 more calories a day through exercise, by reducing your normal calorie intake by 500 each day, or by combining the two approaches.
• If the class is held in an outdoor swimming pool, wear sunscreen and a hat to minimize sun exposure. Wear aqua shoes or an old pair of tennis shoes to prevent you from slipping on the bottom of the pool when exercising in shallow or chest-high water.
• SO WHAT U WAITING FOR TAKE A ACTION :)!

Strength Training For Woman

Best Foods are for Bikini Body

 
Did you know that apples could help reduce cellulite? "Apples are full of enzymes that can aid in the digestive process of breaking down and eliminating fatty deposits in the body's cells. These enzymes are called malic acid and may assist in ridding the body of toxins that can lead to cellulite,

   Berries

Berries are packed with antioxidants and fiber, so they'll keep you feeling full on fewer calories, Shapiro says. Plus, the antioxidants will help you with your workouts by improving blood flow to your muscles. Sounds like a great summer snack to us!

   Grapefruit

Another tasty tropical fruit, grapefruit is a great summertime snack. "Grapefruit is high in water content for hydration and contains a healthy dose of vitamin C, which is important for skin health—to keep that glow all summer long," Berman says. What's more, studies show grapefruit may help promote weight loss by reducing insulin levels and boosting your metabolism.

 

   Asparagus"Perfect (and in season) for the summer, asparagus is a slow-releasing energy food, helping to normalize blood sugar levels," Rathbun says. "This tasty green can act as a powerful stimulant to the liver and kidneys, helping to reduce water retention and bloating. Asparagus has also been shown to act mildly as a laxative to help promote regular elimination. They are also a good source of vitamins C, K, and beta-carotene.

  Pears

Stay full and regular (both play a helpful role during your quest for a better beach body) with pears. "Pears are a great source of pectin, a soluble fiber that helps to keep the digestive tract healthy," Rathbun says. "They are also a good source of heart-healthy potassium and bone-building calcium."

 

PineappleThis tropical, naturally sweet fruit is perfect for summer, and it's great for your bikini bod too. "Pineapple contains bromelain, a digestive enzyme that can help reduce gas,

 

Raw Nuts

"Raw nuts are high in healthy fats, vitamins, minerals, and antioxidants," Kelly says. "Eating raw nuts (like almonds, walnuts, and Brazil nuts) regularly has shown to reduce your risk of heart disease and possibly prevent breast cancer." Kelly recommends steering clear of roasted and salted nuts and sticking with raw varieties for the best slimming (and health) benefits.

 

Peppermint

"Peppermint works to reduce bloating and indigestion and soothe the GI tract all around," says Rachel Berman, registered dietitian and Director of Nutrition for CalorieCount.com. Try mixing up some iced peppermint tea or add a few mint leaves to your water.

   Peppermint

"Peppermint works to reduce bloating and indigestion and soothe the GI tract all around," says Rachel Berman, registered dietitian and Director of Nutrition for CalorieCount.com. Try mixing up some iced peppermint tea or add a few mint leaves to your water.

Cross Training

For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

Healthy Snacks: 5 Foods You Can't Overdo

Forget the portion police.vegetables are the lowest calorie food group. So they're the only food you can eat with abandon. I shared this list of the best snacks for days you don't want to pay attention to portions.

Homemade Cucumber Pickles

Make it: 1.Thinly slice cucumbers; 2. Douse in rice vinegar. Pretty simple, right? "Cucumbers only have 16 calories per cup and the rice vinegar only adds 1 calorie per teaspoon but tons of flavor," Blatner says. This low-calorie snack should be a staple in your healthy diet (along with these 20 best foods for weight loss).

  

Zucchini Carpaccio

Make it: 1. Thinly slice zucchini; 2. Drizzle with lemon; 3. Sprinkle with pepper. The secret to this healthy snack is in the lemon. "Cutting the zucchini very thin allows the lemon to tenderize it, so it's extra delicious!" At only 19 calories per cup, with flavorful and low-calorie lemon and pepper as seasoning, this may become your favorite way to eat squash. 

 

 

Canned Artichokes

Blatner recommends rinsing and draining to reduce the sodium content. Then dig in! Artichokes have one of the highest antioxidant contents of all fruits and vegetables. "So you're not only getting just 16 calories each," Blatner says, "you're also getting healthy anti-aging, disease-fighting antioxidants." Call it youth in a can.

 

Homemade Kale Chips

Make it: 1. Preheat oven to 375°F; 2. Wash 2 bunches of kale, remove stems, tear into small pieces; 3. Toss with 2 tsp olive oil and spread on baking sheet; 4. Salt lightly; 5. Bake until crisp and slightly golden around edges (10 minutes). "These satisfying chips only have 34 calories per cup, versus a cup of bagel chips, which would be four to five times more calories

 

 

 

Finger-Food Veggies

"Veggies are mostly water—about 90 percent," Blatner says. So you'll feel full long before you overdo it. Plus, veggies are one of the most portable snacks around. "Celery, carrots, grape tomatoes, snow peas and broccoli are the best finger-food veggies." Pop them in a plastic bag and eat on the go. It'll save you from giving in to drive-thru disasters like these!

 

Why You Should Lift Heavier Weights

Heavy lifting is in! You can't swing a kettlebell these days without hitting some workout guru, exercise program, or book advising women to not only lift weights but lift heavier weights. But why? And should you try it if you're already happy with your current workout routine? Here are eight reasons why you need to make this change
 You'll Torch Body Fat

You may have been told that cardio is the ultimate fat burner, but that effect stops the minute you hop off the treadmill. Build more muscle and you'll keep your body burning fat all day long. According to one study, adding just two sessions per week of heavy lifting can reduce your body fat by three percent without cutting calories.Another study from the University of Alabama in Birmingham showed that dieters who lifted heavy weights lost the same amount of weight as dieters who did just card, but all the weight lost by the weight lifters was primarily fat while the cardio queens lost a lot of muscle along with some fat. And more muscle, less fat translated to smaller clothing sizes than their less muscular counterparts.

 You'll Look More Defined

Love the lean, defined muscles on super-fit ladies? "If women want more definition, they should lift heavier since they cannot get bigger muscles because of low testosterone levels,"  an exercise physiologist and author. "So, lifting heavier has the potential to make women more defined."

 You'll Fight Osteoporosis

The key to this one is consistency, as research has shown that lifting heavy weights over time not only maintains bone mass but can even build new bone, especially in the high-risk group of post-menopausal women.

  You'll Burn More Calories

You may burn more calories during your 1-hour cardio class than you would lifting weights for an hour, but a study published in The Journal of Strength and Conditioning Research found that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended.And the effect is magnified when you increase the weight, as explained in a study in the journa. Women who lifted more weight for fewer reps (85 percent of their max load for 8 reps) burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight (45 percent of their max load for 15 reps).
  You'll Build Strength FasterLifting lighter weights for more reps is great for building muscle endurance, but if you want to increase your strength, increasing your weight load is key. Add compound exercises such as squats, deadlifts, and rows to your heavy weights and you'll be amazed at how fast you'll build 

 You'll Lose Belly Fat

While it is true that you can't spot reduce—your body is born with pre-conceived places it wants to store fat—a University of Alabama study found that the women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who just did cardio. This not only helps you lose your belly pooch and look better in a bikini, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers.

  You'll Feel Empowered

Throwing around some serious iron doesn't just empower women in the movies. Lifting heavier weights—and building strength as a result—comes with a big self-esteem boost. Your strength will not only show in your lean, toned body, but also in your attitude.

 You'll Prevent InjuryAchy hips and sore knees don't have to be a staple of your morning run. Strengthening the muscles surrounding and supporting your joints can help prevent injuries by helping you maintain good form, as well as strengthening joint integrity

Summer Snacks Under 200 Calories

Raspberry S'Mores

Per serving (two squares): 185 calories, 3.6g fat, 35g carbohydrates, 2g fiber, 3g protein S’mores are a must-have summertime treat, so go ahead and indulge in this decadent (but still relatively healthy) dessert . The raspberries add a little extra sophistication (and fiber) to this classic camping-trip treat.
Ingredients:
1 graham cracker sheet
2 marshmallows, full size
2  small squares of dark chocolate
6  raspberries
Directions:
Use ½ of the sheet for each s’more (2 pieces), top with a melted marshmallow and small piece of dark chocolate and three berries each.

Grapes make a refreshing summer snack on their own, but if you're looking to jazz them up a little, try roasting them. This sweet and filling snack also makes the perfect light and refreshing dessert!
Ingredients:
1 lb. seedless grapes (use your favorite variety)
2 tbsp Olive Oil
1 pinch of kosher salt
3-5 sprigs fresh thyme
1/4 cup hazelnuts (crushed)
3/4 cup ricotta cheese
3/4 tbsp orange flower water (this distilled water contains essential oils of orange blossoms and can be found in markets that carry Middle Eastern foods. If you can’t find it, you can still make this delicious dish without it)
1 tsp orange blossom honey
1 1/2 tsp vanilla
12 Melba toasts

Directions:
Preheat oven to 450 degrees F. Break the grapes into small clusters or remove grapes from the stems completely. Place them on a rimmed baking sheet along with the hazelnuts. Randomly place the thyme sprigs on top of the grapes. Drizzle olive oil on the grapes and mix well to make sure they are well coated. Roast in the oven for 15 - 25 minutes (timing depends on how roasted you want them to be). They will change color a bit as well as split open and wrinkle. Remove the thyme sprigs. In a medium size bowl combine cheese, orange flower water, honey and vanilla. Stir to thoroughly combine. Spread some of the cheese mixture onto the toasts. Top with a few grapes, some of the roasting juices and hazelnuts

Baked Tomatoes

Per serving (1/2 tomato): 50 calories, 1g fat, 3g carbohydrates, 1g fiber, 1g protein Consider these your healthy alternative to pizza! This delish recipe incorporates lycopene-rich tomatoes (which may help prevent sunburn—a nice summer snack bonus!) and yummy feta cheese for a snack that’s filling, yet light.
Ingredients:
2 tomatoes, cut in half
½ tsp olive oil
½ tsp parsley (fresh or dried)
¼ tsp oregano, dried
¼ tsp basil, dried
¼ tsp garlic salt
2 tsp minced garlic
2 oz fat-free feta cheese
Directions:
Place tomato halves in baking dish sprayed with fat-free cooking spray. Drizzle or spray olive oil over tomatoes. Sprinkle with remaining seasonings. Distribute ½ tsp minced garlic on each tomato half. Top with ½ oz slice of fat-free feta cheese. Bake covered at 350º for 20 minutes. Uncover, broil 3 minutes or until cheese is golden brown.

Watermelon Salad

Per serving (1 cup): 70 calories, 1g fat, 13g carbohydrates, 1g fiber, 10g sugar, 3g protein This refreshing, sweet, and savory salad makes a great between-meal bite (especially after you’ve been at the beach all day!).
Ingredients:
10 cups watermelon (reserving ¼ cup of its natural juices)
¼ cup white balsamic vinegar
1½ tsp olive oil
¼ cup reserved watermelon juices
2 tbsp fresh mint, chopped
1 tbsp fresh stevia leaves, chopped
1 cup vidalia onion, thinly sliced (can use red onion is desired)
3 oz (¾ cup) fat-free feta cheese
6 mint leaves (for garnish)
salt and pepper (to taste)
Directions:
Cut the watermelon into bite-sized pieces, removing and discarding the seeds; and set aside. In a small bowl, combine the vinegar, salt and pepper and whisk until salt is dissolved. Slowly whisk in the olive oil and the reserved watermelon juices. Add in the chopped mint and stevia leaves. In a large bowl, combine the melon, onion and feta. Pour the dressing over the watermelon mixture and toss gently until everything is coated and even;y mixed. Garnish with mint springs and serve.

Chicken Salad-Stuffed Peppers

Per serving (1/2 stuffed pepper): 92 calories, 1g fat, 8g carbohydrates, 1g fiber, 1g sugar, 13g protein If you need something to hold you over until dinner (or still need to whip up lunch), these chicken salad stuffed peppers should do the trick. Stuffed with protein-packed (but light) chicken salad, this snack will curb your hunger without weighing you down.
Ingredients:
12 oz cooked boneless, skinless chicken breast, cubed
¼ cup scallions
¼ cup diced celery
½ cup Smart Beat® Mayonnaise (or your favorite light mayo)
1 tbsp fresh chives, chopped
1 tsp Dijon mustard
⅛ tsp salt
⅛ tsp black pepper
3 large bell peppers, any color, cut in half lengthwise with seeds and membranes removed
cayenne pepper (to taste)
Directions:
In a large bowl, combine the chicken, scallions, and celery. In a separate bowl, combine the mayonnaise, chives, mustard, salt and pepper. Mix until ingredients are well-combined. Add to chicken mixture and toss to coat well. Season with cayenne pepper, if desired. Stuff each pepper half with the chicken salad mixture and garnish with extra chives, if desired.

Mini Caprese Salad

Per serving: 141 calories, 6.4g fat (3.5g saturated), 11.8g carbohydrates, 2.5g fiber, 7.8g sugar, 9g protein This delicious mini-meal is super easy to make. Serve it up anytime you have a snack attack or as a healthy appetizer at your next summer soiree.
Ingredients:
1 cup halved cherry tomatoes (about 12)
1 ounce sliced fresh mozzarella cheese
1 tbsp chopped fresh basil
1 tbsp balsamic vinegar
Directions:
Mix all ingredients together in a bowl, and serve!