Inspire Health 05

INSPIRE ISSUE 05

Real Inspiration for Women

Get Your

BEST BODY

By Summer

(full-body workout plan)

5 SLIMMING

SMOOTHIES

under 300 calories

You can survive Menopause

The Best Kept Secret to Cellulite-free

Skin

Family Vacations THE MIND-BODY BENEFITS OF

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contents Issue 5

§ 5 REASONS TO EAT THE GARNISH-PARSLEY { page 5 }

§ GET RID OF YOUR LOWER POOCH { page 7 } § PARENTS CAN HELP TEENS FIGHT OBESITY! { page 8 }

§ LIVING LONG HABIT #5 GIVE YOUR BRAIN A LIFT { page 9 }

§ FRESHEN UP YOUR ROUTINE TAKE IT OUTDOORS { page 10 }

§ THE BEST KEPT SECRET TO CELLULITE - FREE SKIN { page 12 }

§ 5 SLIMMING SMOOTHIES UNDER 300 CALORIES { page 14 }

§ GET YOUR BEST BEACH BODY BY SUMMER WITH THIS ULTIMATE FAT-BURNING PLAN { page 16 }

§ HOW TO CHOOSE FIGURE FLATTERING SWIMWEAR { page 19 }

§ FAMILY FUN VACATIONS { page 20 } § TAKE A TRIP { page 24 } § WHEN YOU’RE FORCED TO HIT (meno) PAUSE… { page 26 }

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20 Page

FAMILY FUN

VACATIONS

super food FEATURE

process by reducing inflammation, especially in brain cells. k VIRAL COMBATANT: Parsley is full of chlorophyll--a health giving substance that helps combat bacteria and fungus while suppressing various viruses from developing in the body. l TOP IN VITAMIN C: Parsley is a superior source of vitamin C, containing more than lemons, oranges and any other fruit. It is also a great source of iron, and when coupled with its high vitamin C content, the iron is readily absorbed by the body to help fight anemia.

5 REASONSTO EATTHE

Garnish-parsley

PARSLEY, THAT LITTLE GREEN GARNISH ON EVERY PLATE, IS AN OFTEN OVERLOOKED SUPER FOOD. TEAMING WITH ENORMOUS BENEFITS, HERE ARE JUST 5 REASONS TO USE THIS LEAFY GREEN AS MORE THAN CULINARY DÉCOR.

j UNIQUE FLAVONOIDS: Parsley contains the powerful flavonoid, luteolin which has the ability to eradicate free radicals (cancer causing agents) from the body. This powerful flavonoid also helps metabolize carbohydrates and helps protect cells from the aging

m POWERFUL ANTIOXIDANT: Parsley is loaded with antioxidant vitamins and minerals that contribute to superior health, among them are provitamin A, vitamin B, vitamin E, vitamin K, beta-carotene, magnesium, phosphorus, iron, manganese, sodium, potassium, sulfur and calcium. n HEART PROTECTANT: Parsley is a rich source of folic acid which is known to help prevent heart disease by strengthening individual blood vessels. ■

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editor’s LETTER INSPIRE ISSUE 05

Get Your

BEST BODY

Real Inspiratio

n for Women

By Sum

mer (full-body worko ut plan)

5 SLIMM

ING SMOOTH

IES under 300 calorie s

You can survive

Menopause

The Best Secret toKept Cellulite-f ree

Skin

Family Vacations THE MIND-BO DY

The Famous

BENEFITS OF

Question

Working in the fitness industry, there is one question I hear more than any other. You probably know what it is; likely you have asked someone this exact question. So, what’s the famous question? The question is: How can I get toned? The answer to the question is quite simple, and it is outlined in this very issue of Inspire Health. We put together a workout plan and eating guidelines that will put you on the path to that coveted, toned physique that nearly every woman desires.

credits

If your personal goal is to tone up, first it is important to understand exactly what the term means. Having a “toned” body means you have visible definition in your muscles; that’s right, muscles! What this actually translates to is an overall low body fat percentage. So, what you are actually asking for when you desire to be toned is a reduction in body fat.

Lowering your body fat, while maintaining lean muscle tissue, is the secret to the toned body formula. Lean muscle tissue is tight, compact, and firm; it is devoid of bumps, softness, and cellulite-- like body fat. When body fat melts from your body, your muscle tissue can appear, revealing a tight body.

An integral part of toning up, as you will see in our cover story, is resistance training. Resistance training is so valuable because it burns fat and maintains lean body mass. Many women, however, shy away from the weight room. Which brings me to the second famous question that women ask, will I bulk up? My answer to you is: Do these awesomely fit girls on the cover look bulky to you? Absolutely not, but you can bet on it that they regularly weight train to keep their bodies strong, fit, and yes, toned—all the same results you can expect.

I hope after reading this issue of Inspire Health you are motivated to make a commitment to yourself and to your health to get in the best shape of your life right now! Living healthy and strong has phenomenal rewards and is an amazingly inspiring experience every day—especially when you can feel good about yourself.

Get Inspired,

Christina Leidenheimer, CPT, CHLC Editor-in-Chief Follow me on Twitter @christinaleid See what we’re pinning. http://pinterest.com/ IHMagazine www.inspirehealthmag.com

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CORE MOVE OF THE MONTH

Get Rid of Your Lower Pooch

MANY WOMEN ARE CONCERNED ABOUT THE APPEARANCE OF THEIR LOWER ABDOMINAL AREA—THE POOCH. THIS AREA IS HARD TO TARGET WITH JUST BASIC CRUNCHES, AND FAT SEEMS TO ACCUMULATE THERE MORE THAN ANY OTHER AREA OF THE STOMACH. WOMEN ALSO TEND TO BE WEAKER IN THE LOWER ABDOMINAL AREA.THIS EXERCISE WILL TARGET THE LOWER ABS SPECIFICALLY TO HELP TIGHTEN AND STRENGTHEN THAT REGION.

Reverse abdominal crunch with ball • Begin by lying on your back on a mat; place a core stability ball between your knees and feet. Bend your legs at a ninety degree angle; squeeze the ball with enough pressure to hold the

ball in place throughout the entire movement.Your arms should be at your sides for support.

• Once the ball is secure, begin to lift your butt off the floor and your knees toward your chest.This is a small movement; you don’t have to lift your butt high up to feel the contraction.

• Perform a 3 to 1 tempo (lift up for 3 counts and come down for 1 count). Perform 3 sets of 12-15 reps.

Precautions: This exercise will also activate your lower back muscles; if you have a history of lower back pain, do not perform the exercise. ■

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mighty kids FEATURE

PARENTS CAN HELP TEENS

Fight Obesity!

A

CCORDING TO THE CENTERS FOR DISEASE CONTROL AND PREVENTION, NEARLY 28% OF TEENS ARE OVERWEIGHT;THIS MEANS 1 IN EVERY 5 PARENTS ARE CONCERNED ABOUT HOW TO HELP THEIR CHILD. With the risk of type 2 Diabetes and psychosocial consequences threatening overweight teens, parents have due reasons to be concerned.

Furthermore, since many habits developed during the teenage years may well follow your child into adulthood, there is a sense of urgency to help teens conquer the battle of the bulge now!

What can parents do to help?

Studies show that leading by example

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may be the most effective tool to help teens control their weight. This means that teens expect parents to walk the walk--literally. If you are practicing a healthy lifestyle as a parent, teens are more likely to be motivated by your actions than your words. So, perhaps, the first step should begin with a selfexamination. As the parent, ask yourself a few questions: What particular activities or sports does my child enjoy? Can the entire family make a commitment to go on a walk together a few times per week? Can I encourage my teen and his/her friends to get together for a regular workout session?

Can I, as the parent, cook healthier meals and buy healthier foods for the family? Can I plan meals ahead of time to avoid opting for fast foods, soft drinks, and other unhealthy foods? How

can I make exercise fun for my child?

Don’t expect teens to hit the gym loyally as an adult does, at their age, they don’t yet have that sense of obligation to their health. Exercise has to be enjoyable for them, or they will not stick to it. Teens are tech savvy; encourage them to use exercise or food apps to gauge their progress. As a parent, carefully consider all the areas where you can personally be proactive to help your overweight teen. Lead by example; stay positive and consistent, likely your loyal efforts will pay off. ■

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live long FEATURE

r really Is Laugt hte the bes Medicine?

LIVING LONG HABIT #5

A new study suggests, people who are happier in their daily lives have healthier levels of key body chemicals than those who muster negative thoughts. The study further suggested that happier people may have healthier hearts and cardiovascular systems, possibly cutting their risk of heart disease and diabetes.

The Vegetarian Advantage A new study from the University of Oxford states that vegetarians are 32% less likely to die from heart disease than meat eaters.

Early menopause According to a study led by researchers at UC San Francisco, women with harmful mutations in the BRCA gene, have a higher risk of developing breast and ovarian cancer, and may undergo menopause significantly sooner than other women.

Lift

GiveYour Brain a

U

nfortunately, as our body ages so does our minds, and for some, that could mean the possibility of developing dementia. However, you don’t have to settle for such a grim possibility; there is much you can do personally to fight against cognitive impairment.

For example, recent research shows that strength training can absolutely enhance cognitive function in individuals with mild impairment. And while aerobics has been shown to improve physical fitness and balance, strength training, in particular, brings about cognitive improvements.

Lifting weights is easy preventative medicine. The best part is, if you are not currently lifting weights, you can begin at any age and still see vast improvements in your health status. What is more, older individuals that exercise regularly have improved self-esteem and self-confidence, contributing to a positive outlook.

INSPIRE HEALTH TIP Try giving your brain a lift by starting a strength training program today, it is an easy step to reap the large rewards of a stronger body and a sharper mind. www.inspirehealthmag.com

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exercise INSPIRED TO MOVE

TURN UP THE HEAT Full-Body Tone Up THIS DYNAMIC FULL-BODY CIRCUIT ROUTINE IS DESIGNED TO KEEPYOU MOVING ANDYOUR MUSCLES GUESSING--ALL WHILE BURNING CALORIES GALORE.

➀

AFTER SIX WEEKS OF PERFORMING THIS ROUTINE, YOU WILL HAVE INCREASED STRENGTH AND STAMINA, AND BE VISIBLY TONED FROM HEAD TO TOE. ➀

➁

1.

PRISONER SQUATS – 15 reps Stand straight up and place your hands behind your head. Begin to squat by looking straight ahead, bend at your knees and drop your butt back as if you were sitting in a chair. Keep your elbows open to the sides, hold your chest up and keep your abdominals tight throughout the movement.

FOR BEST RESULTS, PERFORM THIS ROUTINE FOR 6 WEEKS. FOR THE FIRSTTHREEWEEKS,PERFORM ONE SET OF EACH EXERCISE IN ORDER, THEN REPEAT FOR A SECOND SET. FOR WEEKS 3-6, INCREASE THE WORK LOAD TO THREE SETS PER EACH EXERCISE. REST FOR 15-30 SECONDS BETWEEN EACH EXERCISE.

➁

2.

PUSHUPS - 15 reps Begin on the ground face down. Bend your knees and lift your body weight off the ground and come up onto your hands; your arms should be fully extended at the top of the movement.

4.

PLANK WITH MOUNTAIN CLIMBER AND OBLIQUE TWIST- 8 reps on each side Hold your body up in a basic plank position. Bring your right knee in toward your chest. Return to the starting position, then bring your right knee toward your left shoulder. Repeat with left leg.

➀

➀

➁

3.

➂

➃

DEAD LIFT WITH BICEP CURL - 15 reps Stand straight up; hold two dumbbells in front of your thighs. Begin lowering your chest until it’s parallel to the floor; bend at your waist and let the dumbbells stay close to the front of your thighs. Keep a slight bend in your knees and keep your shoulders pressed back throughout the entire movement. Do not round your upper back.

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➀

➀

➀

➂

➁

6.

REVERSE LUNGE WITH TWIST -8 reps on each leg Stand straight up. Hold one dumbbell between both hands; bring the dumbbell to chest level. Your arms should be at a 90 degree angle. Extend your right leg back to perform a backward lunge; your left leg should be bent at a 90 degree angle. Twist at the waist to bring the dumbbell over the bent leg. Repeat on the other side.

➁

5.

TRICEPS DIPS - 8 reps on each side Set on the ground with your hands pressed to the floor; bend one knee and place that foot on the ground; lift your body weight up onto that leg. Point your opposite leg straight up to the ceiling.

Lower your body weight while bending your elbows to perform a triceps dip. * If you have shoulder concerns, do not perform this exercise.

➁

➀

7.

SIDE PLANK WITH DIPS - 15 reps each side Lie on your side. Come up onto your elbow and hold your body weight parallel to the floor. Hold this position for 3 seconds then lower yourself down until your hip almost touches the floor. Repeat 15 times then switch to the other side.

8.

ALTERNATING FRONT AND LATERAL SHOULDER RAISE Stand straight up and hold a dumbbell in each hand. Look straight ahead and raise your left arm to the side of your body, simultaneously raise your right arm in front of your body. Return to the starting position then alternate the movement by brining your right arm to the side and left arm to the front.

TO ACHIEVE MAXIMUM FAT-BURNING, COMBINE THIS WEIGHT-TRAINING WORKOUT WITH A CONSISTENT CARDIOVASCULAR ROUTINE. SEE PAGE 21 FOR A 30 MINUTE INTERVAL TRAINING TREADMILL ROUTINE THAT BURNS 350 CALORIES PER SESSION.

9.

PLANK WITH DEAD ROW - 8 reps on each side Hold your body in a basic plank position. Using a dumbbell begin a dead row by bending your right arm to a 90 degree angle. You will be supporting your weight with the left arm. Perform 8 reps and then switch sides.

➀

➀

➁

➂

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➁ HEALTH INSPIRE

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natural beauty FEATURE You will never believe that the best kept secret to cellulite-free skin has something to do with your morning cup of Joe. After drinking your java, don’t throw the grinds away, they are the key ingredient in this cellulite cure. Rubbing coffee grinds over cellulite is nothing new; coffee has been used as an age-old beauty secret for years. Caffeine is so effective because it is a vasodilator, which means it can tighten cells and blood vessels, giving your thighs and butt a slimmer, tighter appearance. Furthermore, caffeine--a well-known diuretic, helps accelerate the flow of fluids, minimizing the appearance of puffy skin. A caffeine scrub in the morning or even at mid-day can be most invigorating; not only is coffee a powerful antioxidant that will enliven the skin, but as the robust scent of coffee grinds hits your nose, it is certain to awaken your senses.

Certainly, another perk to using coffee grinds lies in its texture; the mildly gritty grinds act as an excellent exfoliator-- scrubbing dead skin cells from the surface. This “Perk Me Up Lower Body Scrub” will leave your skin positively smoother, cellulite-free, and silky soft. ■

The Best Kept Secret to

Cellulite - free Skin IF YOU ARE FED UP WITH CELLULITE, IT’S TIME TO TOSS THOSE INEFFECTIVE EXPENSIVE CREAMS, THAT ONLY PROMISE DIMPLE-FREE SKIN, IN FAVOR OF SOMETHING THAT YIELDS AMAZING RESULTS!

G

enetically, women are designed to have a higher percentage of body fat than men, this is especially true of the thighs and buttocks—the most common sights for cellulite. Typically, the higher your body fat percentage the more likely you are to have cellulite.

Cellulite occurs when several fat cells

accumulate and begin to press up against the skin; the fibrous connective cords attaching the skin to the muscle underneath begin to pull downward, creating an unappealing dimpling effect just beneath the skin. Once there, cellulite can be hard to get rid of; however, this all-natural remedy, when done routinely, yields unbelievable results.

* Results, while amazing, are not completely permanent. However, maintaining this beauty routine on a regular basis will help to drastically minimize the look of cellulite. Use this remedy along with a healthy diet and exercise program to reduce your body fat percentage, and shrink fat cells.

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Perk Me Up Lower Body Scrub w 2 tbsp. of almond oil w 2 tbsp. of used coffee grinds w 1 tbsp. of raw sugar Mix all ingredients together and begin applying to problem areas (butt and thighs) in a circular motion. Apply a little pressure to the massage to exfoliate the skin.

Use this scrub twice a week for best results.*

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nutrition GET INSPIRED

5 SLIMMING SMOOTHIES under 300 calories

2.

Rockin Chocolate Smoothie • • • • • •

The Perfect Breakfast Smoothie

14

3.

Green Tea Delight Smoothie

1.

• • • • • •

.50 tbsp. of cacao powder 1 tbsp. of cacao nibs 1 cup of soy milk ½ frozen banana 1 pack of stevia .50 cup of ice

1 frozen banana 1 tbsp. almond butter ¼ cup of dry oats 1 tbsp. of flax seeds ½ cup of soy milk 1 cup of water

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• 1 cup of frozen blueberries • ½ banana • ½ cup of organic soy milk • ½ cup of freshly brewed green tea • 1 packet of stevia

4.Smoothie

fit food FEATURE

Island Dream

• • • • •

½ cup of pineapple chunks 1 cup of frozen mango 1 cup of unsweetened coconut milk 1 tbsp. of flax seeds ½ frozen banana

5.Smoothie

Supercharged C

• • • • • •

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½ cup of grapefruit juice ½ cup of orange juice 1 cup of frozen mango 2 tbsp. of lemon juice 1 tbsp. of chia seeds 1 cup of water

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cover story GET INSPIRED SETTING ASIDE TIME TO ESCAPE THE BUSYNESS OF LIFE MAY POSE A CHALLENGE FOR HARD-WORKING MOMS, BUT THE MANY REWARDS ARE WORTH EVERY EFFORT! Vacationing, as you will see, can be one of the best things you do for your physical and mental health! Vacations don’t have to be elaborate or long in order for you to experience the tremendous benefits.Taking just a few days to reconnect with family and friends can help in the following ways: Recharges Your Batteries When you take a break from everyday life and put yourself in new surroundings, you are able to gain perspective and get in touch with your inner-self. Despite our best efforts to do this while at home, it rarely works. New surroundings promote creativity and relaxation, and aid in making us more productive upon our return.

Take a Trip THE MENTAL AND PHYSICAL HEALTH BENEFITS OF VACATIONING By: Kim Miller

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Improves Overall Health Chronic stress takes a toll on our bodies. Stress can be positive when it keeps us alert and away from danger, but without opportunities to relax it can build to an unhealthy level. In order to ensure we maintain balance and perspective, it’s important to take a time-out by immersing ourselves in new surroundings.

While difficult, the more dedicated you are about leaving work behind the more beneficial vacationing will be for your health and wellness.

Strengthens Important Relationships Life is made up of moments. Looking back on past experiences, isn’t it true that we rarely remember the things that happen on a day-to-day basis? Often, what stands out in our memories are the intimate times we spent with friends and family, especially the times where our focus was simply to enjoy each other and have fun. Vacations promote communication and encourage learning about each other. Whether you travel near or far, make every effort to spend at least a few days away on vacation. You’ll return feeling refreshed, renewed, and more capable of handling life’s challenges.

Family Fun

Vacations

AMONG THE MANY THINGS TO LOVE ABOUT SUMMER IS FAMILY VACATION. HERE ARE SOME OF THE TOP RATED VACATION VENTURES THAT PROMISE LOADS OF FUN FOR THE ENTIRE FAMILY.

Take a Hassle-free Cruise

Cruises are not only loads of fun, but they are typically hassle-free. Pack a bag, board the ship and you are off to creating amazing memories.The unique thing about cruise ships is they provide activities for all ages, so parents, kids, and teens can all have the time of their lives.

There are supervised playrooms with arts and crafts, games and storytelling, and action-packed arcades. More recently, ships have started providing movie theaters, rock climbing walls, skating rinks, miniature golf courses and basketball. For dinner, families unite for endless food options; not to worry; there are both healthy choices and indulgences to be made.The best part of the dining experience is mom and dad do not have to prepare the meal or clean up the mess, just walk into the dining room of your choice and enjoy a delicious family meal.

Visit an Adventurous Theme Park

Theme parks are among the most visited summer destinations, and rightly so, the rides and attractions can be a thrilling adventure for the whole family. Large parks provide enough variety that every age group can have a blast.Theme parks are especially good for kids, allowing them to disengage from cell phones and tech toys. With exciting rides and games at their fingertips, your kids will need no prompting to walk, play and run all day long.Theme parks are full of activity and are stress-free. Work worries will dissipate as you scream and squeal on larger than life roller coaster rides.

Be a Beach Bum

If you ever delved your toes into a sandy beach during summer, you have experienced the amazing allure of the ocean. At dawn, active parents can run the beach for an awesome exercise experience. On lazy days, parents can read a book or just relax in their sun chair while kids have a blast chasing waves and building sand castles.

At night, there are fun gift shops and coastal dining that await. Without a doubt, the beach is a fun and relaxing vacation for parents and children alike. www.inspirehealthmag.com

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healthy recipe OAT-CRUSTED TURKEY

Edamame Burgers

Recipe Created by: The Fit Mom Diet Team, Kim Miller and Shannon Dougherty WHAT YOU NEED: •1 lb. extra lean ground turkey •1 cup of diced onions • ½ cup of rolled oats •1 cup of diced edamame •2 egg whites •1 tablespoon garlic powder or fresh garlic •2 tsp. of mustard seed •1 tablespoon of olive oil or non-stick cooking spray

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WHAT YOU DO: Step 1: Mix turkey, onions, oats, edamame, garlic and mustard seed in a medium mixing bowl.

Step 2: Form 8 patties and place them on a plate.

Step 3: Dip each patty in egg whites thoroughly and place in heated skillet with olive oil.

Step 4: Cook thoroughly.

Step 5: Serve patty on kale or whole wheat bun.

Why edamame is Fit Mom Diet approved:

Edamame, better known as soy beans, is an excellent plant source of protein. Its sweet and very mild flavor makes it an easy addition to any dish, or it can be enjoyed as a snack on its own. It delivers a healthy dose of fiber and offers valuable nutritional benefits from its large array of vitamin content. It’s typically pre-cooked and sold either shelled or in the pod. Adding edamame to turkey burgers provides and unexpected flavor twist and helps create an excellent, fit mom approved meal for the entire family. ■

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fashion FEATURE

How to Choose FIGURE FLATTERING SWIMWEAR ARE YOU PEAR OR APPLE SHAPED, OR SOMETHING IN BETWEEN? NO MATTER WHAT YOUR UNIQUE BODY TYPE IS, YOU CAN CELEBRATE YOUR BODY BY CHOOSING SWIMWEAR THAT HIGHLIGHTS YOUR BEST ASSETS. TYPE 1: Do you have an HOUR GLASS SHAPE? If you have an hour glass figure, it means the top and lower portions of your body are proportionate, and you have a cinching waistline. This body type will allow you lots of possibilities in swimwear.

1. Choose a bathing suit or bikini top that offers enough support up top such as the halter style or a full coverage, supportive cup.

2. Accent your tiny waist even more with a waist cinching design. Color blocking or a unique pattern that draws attention to your middle is ideal.

3. Elongate your legs by buying a suit with higher cut in the leg area.

TYPE 2: Do you have a PEAR SHAPE? If your hips and thigh area are wider than your waist and bust, you have a pear shape. You probably have a medium to small waistline, flat abdominal area and have a smaller top (bust and shoulders).

1. If your stomach is flat and thin show it off with a bikini.

2. Choose a mix and match style bikini. This allows you the freedom to choose different sized tops and bottoms as needed to fit your unique proportions.

3. Choose a bottom that comes up high on the legs, otherwise your lower half can appear boxy or shor t.

TYPE 3: Do you have an APPLE SHAPE? Women who fall into this category are fuller and wider in the chest area, and their figure begins to taper from the chest down. Many apple shaped women carry most of their body fat in the chest and abdomen, but have amazingly lean and muscular legs.

1. Shop for a highly supportive top.

Avoid strapless tops or triangle bikini tops. A halter top, a top with wider straps, and/or a supportive underwire are all excellent choices.

2. Pull the eye from your bosom to your bottom by choosing a colorful bottom, perhaps one with a pattern, and a solid or dark halter top.

3. If your waist is a problem area, a tankini may be an option for you; tankinis can detract from the waistline and bring the eyes to your beautiful legs.

TYPE 4: Do you have a RECTANGLE SHAPE? A person with a rectangle body type will have the same width measurements on top and bottom but have a waistline that is not as distinct as the other body types mentioned.

1. Create curves by selecting a ruffled or skirted bottom and/or waist tapering patterns.

2. Choose tops that do not have thick straps; they may make you appear wider on top.

3. If you have smaller breasts, choose a top with a pattern or a ruffled top to add volume to the chest area. www.inspirehealthmag.com

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Get Your

Best Body

by Summer

with This Ultimate Fat-burning Plan No matter your age or fitness level, with consistent effort and a dynamite fat-burning plan, you really can achieve your very best body!

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Diets come and go, but the plain and simple tried and tested truth remains effective--YOU MUST BURN MORE CALORIES THAN YOU CONSUME. If you are not using body fat as an energy source every day, your body will store it.

Inspire Health has teamed up with cover models, Shannon Dougherty and Kim Miller of Fit Mom Diet to help you TURN UP THE HEAT to burn unwanted excess body fat in just 6 weeks—just in time for bathing suit season.

STEP 1: BURN FATeat a fat-burning diet The absolute key to successful weight loss is achieving and maintaining a caloric deficit. You must consume fewer calories than you burn. How can you do that? You need a practical system to track your caloric intake.

Many people do not realize how quickly calories can add up.

Try this: Multiply your current body weight by 15-- that is approximately the number of calories you are currently consuming on average each day to maintain your current weight. Are you shocked?

Next, multiply your current body weight by 12--that is the amount of calories you will need to consume each day to force your body to use body fat as fuel. This equation amounts to approximately 500 fewer calories than you normally consume.

Why only 500 calories less? Well, 1 lb. of fat is equivalent to approximately 3,500 calories. If you decrease your calories by 500 per day (Example: 1,800 to 1,300), at the end of one week, you will lose 1 lb. of body fat.

Taking away any more than 500 could lead to nutritional deficiencies, or even cause your body to use muscle for fuel instead of fat. Making a consistent effort to eat just a little less over the next six weeks will be a key factor to shopping the swim suit aisle.

STEP 2: BURN FAT-move your body

Inspire Health Tip: Calorie counting apps can be a very useful tool; they are easy to use and can help you stay on track

Here are a few diet tips to help increase your fat-burning potential:

❧ Take a break from your java jolt; instead, replace coffee with fat- burning, good for you, green tea (up to 3 cups per day). ❧ For breakfast, start your day with a slimming smoothie (see page 14 for recipes). The vitamins and minerals in smoothies can pack a powerful punch supplying you with mega nutrients to get your day off to a good start. ❧ For lunch, don’t be skimpy. Many choose to eat lunch on the run or even skip lunch; this is not a wise choice.

Your digestive juices are on full throttle between 12-2 p.m., thus you should satisfy your hunger with a fat-burning meal composed of a healthy balance of lean protein, complex carbohydrates (like veggies) and healthy omega-rich fats. ❧ For dinner, eat light and bright.

Choose a light and colorful salad or makeover your main dish by replacing pasta, rice, and bread with a hearty side of roasted seasonal veggies. ❧ Snack healthy. Choose an antioxidant laden half palm full of nuts and seeds, or a figure friendly fruit instead of chips or other junk foods. ❧ Spice up your meals with fat-burning spices like cayenne and cinnamon.

After you achieve and maintain your caloric deficit by eating less, it is time to turn up your fat-burning engine with a super charged cardiovascular routine. Cardiovascular exercise is an excellent way to increase energy (calorie) expenditure.

When you are eating less and your energy expenditure increases, your caloric deficit becomes larger which means your body now has the ability to use up even more of your fat stores. Exercise combined with your caloric deficit could help you lose up to 2-3 lbs. of body fat per week.

Perform this 30 minute interval cardio routine 5 days a week. This workout is no doozy; the changing speeds and inclines will force your body into fat-burning mode.

Remember challenge is what creates change, so you must leave your comfort zone to get results!

*For beginners: if the speed is too intense, reduce the speed as needed but push through the varying inclines. By week six, this workout should become easy.

Turn up the Heat: 30 minute Interval Training Treadmill Routine Burns 350 calories TIME

SPEED

INCLINE

Warm up 5 min.

2 min.

1 min 2 min 1 min 2 min 1 min 2 min.

1 min 2 min 1 min 2 min 1 min 2 min 5 min

3.5 4.5 5.5 4.5 5.5 4.5 5.5 4.5 5.5 4.5 5.5 4.5 5.0 4.0 3.5

1.0 2.0 4.0 6.0 5.0 4.0 6.0 8.0 4.0 6.0 4.0 6.0 4.0 2.0 1.0

STEP 3: BURN FAT- tone your body If you want a toned physique, you will not get it without strength training—it is an absolute must!

The benefits of strength training are extraordinary: l stronger bones l improved mobility l increased strength and stamina l increased fat-burning ability l improved self-confidence

l elevated mood l improved cognitive performance l improved blood pressure If you’re still not convinced that you need to strength train, consider this: strength training, unlike aerobic exercise, burns calories even after you finish exercising. So, a regular strength training program will actually help you burn more calories throughout your entire day, and it helps prevent against the natural muscle loss (slowed metabolism) that naturally occurs as we age. Check out the Turn up the Heat Full Body Tone Up routine on pages 10-11. Perform this work out 3 times per week for the next 6 weeks; your body will be slimmer, more toned, and stronger! ■ By: Christina Leidenheimer, CPT,CHLC, Editor www.inspirehealthmag.com

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beauty FEATURE

AD Maintain Youthful skin with

U

VITAMIN D3

NFORTUNATELY, AS WE AGE, WE LOSE THE ABILITY TO PRODUCE VITAMIN D3 IN THE SKIN. 87% PERCENT OF AMERICANS ARE DEFICIENT IN VITAMIN D. THESE DEFICIENCIES ARE DUE TO A VARIETY OF FACTORS INCLUDING DECREASED SUN EXPOSURE, WORKING INDOORS, AND THE OVERUSE OF SUNSCREENS (MOST SUNSCREENS ACTUALLY INHIBIT THE ABSORPTION OF VITAMIN D).

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Taking oral supplementation is a beneficial way to correct vitamin D3 deficiencies. However, bypassing the skin with oral supplementation helps internally but does not support the skin? New research shows that both oral supplementation and topical application of vitamin D3 cream, may support the protection and rejuvenation of aging skin.

Skin cells die at a rate of about 30-40,000 cells per minute. Vitamin D3 comes to the rescue in the vital role of the producing specialized cells

called keratinocytes. Keratinocytes are important because they produce millions of new healthy skin cells every few minutes.

Keratinocytes are dependent on vitamin D3 to create the structural framework that supports the skin tone and locks in the moisture needed to stay supple and soft. Without the production of keratinocytes in the skin, the skin will dry out, wrinkle, sag and become thin and fragile; thus, vitamin D3 is the jewel of youthful skin.

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Increase

Your Green Time?

Naturally, the spring and summer months is a time of increased activity. In fact, many find it easier to stick to workout programs in the spring and summer than in the winter. And while any exercise is good, clearly the benefits of indoor and outdoor workouts are vastly different. Indoor workouts, like pounding the treadmill, simply cannot provide fresh air, majestic scenery, and naturally derived vitamin D from the sun’s rays. In fact, the benefits of outdoor exercise are so magnificent they have evoked experts to add a new name to the list of exercise jargon-- “green workouts.”

Green workouts are especially revered for the mental health benefits that nature provides; so much so, they are even being prescribed for individuals with depression and other mental illnesses. A green workout can provide a momentary break from the hectic American lifestyle that leaves us indoors, immersed in technological chaos. So, go ahead, take advantage of the mind-body benefits of a green workout scene. Green workouts can be as simple as taking a brisk walk or cycling around the block. Think of simple ways to get more green time; perhaps the next time you are at the park, you can blast through a few push ups, triceps dips, and crunches while your toddler climbs the jungle gym. Studies confirm that fluorescent lighting and even air conditioning can lower the metabolism so taking a break from the office during the day, may be a good idea. Instead of driving to lunch, try walking to the restaurant-if it is close enough; this will allow you to leave the four walls of the office and get some fresh air. ■

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healthy mind FEATURE

T

he day carries on with it a plethora of mistakes and disappointments at work. The boss pulls you into his office during lunch, wanting to discuss your recent job performance. Two employees have complained that you have snapped at them over minor issues and your weekly reports have been lacking in a number of pertinent details.

WHEN YOU’RE FORCED TO HIT

(meno) PAUSE… By: Kelli Ewing, M.Ed., CIT, NCC, CCMHC, LPC

It’s 6am. You woke up a few times throughout the night, so you don’t feel completely rested. As you slowly push yourself into an upright position, the ice cold air from the AC vent sweeps your skin but the heater might as well be on--you are drenched from head to toe.

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You drive home feeling both saddened and defeated.You make a mad dash for the freezer and consume the remainder of the Rocky Road ice cream in record time. It doesn’t dawn on you until after you finish the last bite of ice cream that it is mighty quiet in your home.You know that by now, your younger son would be a nuisance about when dinner would be ready. It is already 7:45pm.You walk over to the fridge to get an idea of what to throw together but your eye is caught first by a brightly decorated invitation that hangs on the door by a magnet. The invite reads: “Join us at 6:30pm for the Annual Senior Banquet…gasp, you forgot all about it.

If you are a woman (roughly) between 45-55 years of age and the above scenario of memory loss, night sweats and diminished attention span sounds like a typical Tuesday in your home, you may very well be in the beginning stages of menopause.

The first stage of menopause is known as perimenopause and can last anywhere from 2-4 years. In this stage, women are likely to experience frequent hot flashes, night sweats, insomnia, mood instability, changes in their menstrual cycle, hair and bone density as well as weight gain-- just to name a few. Once a woman has lost her menstrual cycle for 12 consecutive months, she is officially in the life changing stage of menopause.

While the changes brought on by this phase of a woman’s life are responsible for a number of physical alterations to one’s functioning, many women tend to be caught off guard by the not-so-positive effects to their

mental functioning. It is now widely accepted that menopause is linked to certain psychological and behavioral changes. Mental disturbances linked to the gradual depletion of estrogen and progesterone include (but are not limited to): irritability, tearfulness not caused by a sad event, excessive worry, diminished energy, concentration problems, loss of memory and feelings of low self-esteem.

While estrogen therapy (ET) is an option for many women when attempting to find stability both physically and mentally following menopause, (or after a hysterectomy or the surgical removal of the ovaries) not all women are wired alike. Many women are forced to adopt different lifestyles that don’t include the use of ET. While natural remedies and physician-approved vitamin combinations may be helpful for many, “stress relieving tactics” can be used to assist in the stabilization of a woman’s mental health. Such tactics include participation in pleasurable activities, talking with friends to gain emotional support, snacking on healthful raw vegetables and fruits, seeking creative outlets that fulfill mental and spiritual needs, progressive deep breathing, maintaining a healthy sleep schedule as well as regular exercise.

There is also the option of support groups and professional counseling.

As women, we can often be very quick to judge ourselves harshly when we aren’t operating to the best of our ability. The cornerstone of mental health through the process of menopause (in addition to the ‘stress relieving tactics’ above) is quite simplistic. We must recognize that we are human beingsriding the natural rollercoaster that is the female life cycle. While this process takes it course, without your without your permission, you always have the option to treat yourself well and to give yourself a break. After having been an awkward teenager, brave young adulthood, (possibly) experienced childbirth, motherhood and now menopause, you can handle this too! ■

Get Inspired!

Take time each day to escape the chaos and enjoy life.

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