Health and Fitness

Live Fit – 101 Tips


June 25, 2014 0 comments Health and Fitness

Live Fit – 101 Tips

By Chris Freytag

Whatever your fitness goals, I’m here to help you reach them. I’ve rounded-up 101 of my best fitness tips into a long list of awesomeness. Now, you don’t need to do all 101 (your brain would get a workout trying to remember all of them!), but try incorporating a few into your daily routine each week and watch your health change. Got it? Good. Then, let’s get down to business.

1) Move your body everyday of the week and remember to think movement not just exercise… be active everyday.

2) Give up soda and juices with lots of sugar or high fructose corn syrup and Don’t drink all your calories. Save calories and drink water, various teas (especially Green Tea!) or black coffee. Skip the whip and chocolate in your coffee…save the calories for food.

3) Keep a food journal on paper, online or with an app. Tracking keeps you accountable and studies show that people who keep food journals are more successful at losing weight than those who don’t. I love the MyFitnessPal app!

4) Thoughts are powerful; pay attention to yours. Do you encourage yourself with positivity or hold yourself back with negativity? Shift toward positive thoughts.

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15 Minute Agility Ladder Workout


June 16, 2014 0 comments Health and Fitness

15 Minute Agility Ladder Workout

by Chris Freytag

 

An agility ladder will challenge your cardio, strength, and balance. No ladder? Grab a piece a chalk and hit the pavement! Do each exercise for 1 minute. Repeat 3 times. 15 minutes and you’re done!  A Wealth Triangle Warrior work out in the books!

 

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Tank Top Arms


June 6, 2014 0 comments Health and Fitness

Tank Top Arms

By Chris Freytag

 

You’ve heard the saying,”Sun’s out, guns out,” right? Well, the sun is out, and it’s time to show off your rocking guns! Watch Chris Freytag as she demonstrates four favorite upper body moves for toned and tightened arms. Grab a set of dumbbells, crank up the music, and get moving!  A Wealth Triangle Warrior has to have nice arms! 🙂

 

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Simplify Your Workouts


May 28, 2014 0 comments Health and Fitness

Simplify Your Workouts

By: Chris Freytag

Simplify Your Workouts! It’s not complicated! The latest AT&T Ad campaign hits my funny bone as the little kids sitting at the table show the grownups that things don’t have to be so complex. And, their slogan and message bring up a good point that you can apply to healthy living (and your smartphone): “It’s not complicated.”

I love these ads so much because after all, that’s my mantra when it comes to getting people eating well and moving: “It’s not complicated.” It calls for commitment and sometimes hard work. But complicated? No, it doesn’t have to be!

Just eat a little healthier; move a little more; and you will improve performance. The problem is, it’s easy to make things more difficult and elaborate than they need to be. Perhaps you remember the early days of step classes. When I first started teaching step, there were five basic choreography moves everyone was doing.

Then step patterns got really crazy! People were going “over the top” and “boomeranging” over their steps. I sometimes practiced for hours just to teach one really elaborate choreographed class – that’s how complicated it was.

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Yoga Workouts


May 14, 2014 0 comments Health and Fitness

Yoga Workouts

By Chris Freytag

ENERGIZE OR DECOMPRESS: TWO MINI WORKOUTS TO HELP YOU WAKE UP OR WIND DOWN.

 

Here are two mini-workouts that do double-duty. Not only can they each be done in about 10 minutes,

these workouts will either help you get moving in the morning (or anytime you need a little pick-me-up)

or help you wind down from a stressful day.

 

If you have a hard time getting out of bed in the morning, an energizing Pilates routine may be just the thing to jumpstart your internal alarm clock. This workout will get you going even before you get out of bed. Or, if a harder surface is desired, use the space at the side of your bed—you don’t even have to change out of your pajamas! These five Pilates exercises will lengthen you, stretch you and help “align” your day.

 

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Cinco de Mayo and Skinny Margarita


May 5, 2014 0 comments Health and Fitness, Nutrition

Cindo de Mayo and Skinny Margarita

By Tami Broderick

Happy Cinco de Mayo!

Most people think of Mexican food as unhealthy, and I admit, there can be quite a few not so healthy items to choose from.  On the flip side, however, are the dishes made with some of the most healthiest of food … tomatoes, onions, garlic, avocado, peppers, lime juice, whole grain corn, whole beans … the list is long.  With that said, here are ways to navigate the menu on this very festive day.

  • Avoid the fried foods … crispy tacos, flautas, chimichangas, taquitos, the big tostada shell, etc., and opt for lean grilled meats, skinless chicken breast or grilled seafood.  Soft chicken, carne asada or grilled fish tacos, chicken mole, and even fajitas can be healthier if you ask for light oil.
  • Opt for corn tortillas instead of flour, and if the tacos come double wrapped, remove one of the tortillas. You can also ask your server to have them made using only one tortilla. The traditional tacos al carbon or the newest “street tacos” are great, just grilled meat, onion, and cilantro on a corn tortilla – perfect!
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Invest in Strength Training and Increase Your Metabolism


April 30, 2014 0 comments Health and Fitness, Peak Performance

Invest in Strength Training and Increase Your Metabolism

By Chris Freytag

Financial experts speak of letting your money work for you—investing your savings so they earn money on their own, without additional labor or effort on your part. Weight management works in a similar way. Sure, you’ll burn calories when working out, but to work more efficiently, you also want your body to burn calories at the highest possible rate even when you’re NOT exercising. You want to burn calories when you’re sitting at your desk, relaxing at home, or even sleeping.

It’s called your resting metabolic rate (RMR), and you can increase it.

One of the surest ways is by building more muscle mass through strength training. Muscle can burn three to five times more calories than fat does. So the more muscle you have, the more calories you’ll burn—even when you’re staying perfectly still.

And you don’t need to invest much time. Working with weights for as little as 20 minutes two to three days a week can be enough to crank up your resting metabolic rate over time.

Here are some easy ways to add strength training into your life without feeling like you have to go to the gym and hoist the big barbells:

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April 23, 2014 0 comments Health and Fitness, Peak Performance

4 Common Myths About Fitness

By Chris Freytag

The difference between a myth and a fact is good science. I love this saying. I often overhear gym-goers sharing fitness advice that just isn’t true. Let me try to shed some light on some fitness myths  with a little science.

Myth 1: You have to walk slowly to burn body fat. You use two types of fuel when you exercise: fat and glucose (carbohydrates/sugars break down into glucose in your body). Yes, your body uses more fat as its fuel choice when walking at a moderate pace. However, your calorie burn is also moderate. When you pick up the pace and walk or run with a high intensity, your body uses more glucose as fuel but burns calories at a faster rate. The bottom line is that most hardworking people are too busy to take a leisurely stroll for two hours. Do pick up the pace and your effort to melt body fat faster. Make the most of your exercise minutes—whether you have 10 minutes or 60 minutes, use them well.

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Egg Safety Tips by Tami Broderick


April 16, 2014 0 comments Health and Fitness

By Tami Broderick

Spring celebrations are here and so are lots and lots of eggs.  Whether you decorate and hide them on Easter Sunday or cook eggs for your Passover Seder, there are some important safety tips to remember when handling this featured food.

 

  • Always buy eggs from a refrigerated case and make sure the shells are clean and un-cracked.
  • Eggs should be stored at 40 degrees or below.  Keep them in their original carton in the coldest part of your refrigerator, not in the door.
  • Always wash your hands with hot soapy water before and after handling raw eggs.
  • If you’re planning on dying and hiding some eggs, use only food-grade dye, and make sure and hide them in places that are protected from dirt, pets and other sources of bacteria.
  • Keep the eggs refrigerated until the hunt, and make sure they stay at room temperature for no more than two hours.   Put the “found” eggs back in the fridge and discard any that may be discovered later.  If the eggs become cracked during the hunt, throw these away, too.
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Figuring Out Your Fitness Personality


April 9, 2014 0 comments Health and Fitness

Figuring Out Your Fitness Personality
by Chris Freytag

On my Facebook page, I asked my fans if they thought there’s a perfect workout for their personality type and immediately many responded with their favorite workouts and how those workouts match their personalities. It’s clear that many people feel their personalities are driving the types of workouts they love. Here are just some of the responses I received …

I love kickboxing because I trained in karate.

I love swimming because water gives me peace.

I love to crank up the iPod and hike.

I love your HIIT workout. There is a mental boost I get when I am pushing myself hard for those intense 20 seconds. http://chrisfreytag.com/nutrition-exercise/hiit-dvd-series/  

I like variety because I get bored with routine.

I do workout apps on my phone because I can do 3-10 minute workouts whenever I have 10 minutes throughout the day.

I love kickboxing because of the self-confidence it creates.

I like to run because it’s a stress reliever.

I walk outside because I love to be close to nature.

I choose spinning and Pilates because they make me work hard and that’s my personality.

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