The majority of Americans are overweight, and millions of them have been diagnosed with pre-diabetes, Type 1 diabetes or Type 2 diabetes, but nearly a quarter of skinny people also have pre-diabetes and are considered “metabolically obese.” These people have an increased rate of death when diagnosed with diabetes than overweight people.

Testing Your Health

Instead of using the scale as an indicator of your physical fitness and health, see your doctor for these important tests:

• Blood pressure
• HDL (good cholesterol)
• Fasting blood sugar or glucose
• Triglycerides
• Insulin response test
• NMR lipid particle test

These tests are essential for people who automatically assume they are healthy because they are thin. Taking a second look at your health can reveal metabolic obesity, which is just as dangerous, if not more, than actually being obese.

Becoming Skinny Fat

Many people become skinny fat by losing weight the wrong way. They cut calories but skip using their workout grips or fitness gloves on a regular basis. Drastically cutting calories forces their bodies to rely on lean muscle mass for energy, causing the body to store more fat for future energy use. This puts their energy balance totally out of whack, and although they shrink sizes because their lean muscle mass is disappearing, they are still storing more body fat… leading to becoming skinny fat.

Be honest… are you skinny fat? What’s your plan for getting in real shape and building lean muscle mass? Share your ideas with our readers in the comments below!

Image By -  lululemon athletica

1. MILK is the best source of calcium and essential to bone health. 

Contrary to popular belief and the extensive marketing efforts of the dairy industry, no study has found that dairy products increase bone health. Calcium, consumed together with other nutrients like Magnesium and Vitamin D are essential for bone health, but every study is conducted with supplementation and not with actual milk, cheese, etc. Making the claim that “Milk is the number one source of calcium” literally just means that we drink a lot of milk in this country and so that is where we are getting the most of our calcium! Considering that the majority of the world’s population cannot handle dairy very well, or at all, sometimes leading to side effects like digestive issues, chronic infections, skin conditions and more, there are many other foods that can serve as better sources of calcium without that added growth hormones and other chemicals that are present in most conventional dairy products.  Sesame seeds, almonds, chick peas (garbanzo beans), and leafy greens like kale, collards and turnip greens are packed with calcium, not to mention tons of other micronutrients that have been found to prevent disease and manage a healthy weight. If your body type does handle dairy well, then opt for the best quality in moderation like real Greek yogurt and grass-fed cheeses. Don’t forget that many studies have found that physical activity DOES boost bone health, so encouraging the use of your weight lifting gloves is more important than downing glasses of milk. In addition to physical activity, a diet loaded with fruits and vegetables will help maintain a healthy body weight.

2. EGGS boost your bad cholesterol.

Eggs have gotten a bad rap for over 50 years, when researchers linked them with heart disease. What we know now is that those studies were flawed and biased, being conducted by the Cereal Institute, the lobby group for…well, you guessed it: cereal and grains. It’s not a coincidence that soon after, cereal became a staple food on American breakfast tables and the consumption of eggs and meat declined. But, rather than heart disease, diabetes, and other health issues declining too, they only got worse. What’s the disconnect? The real culprit was sugar, not fat and cholesterol, and now we just added a huge load of additional sugar to our diets by upping our intake of cereals and grains.

Eating an egg a day is fine, as they are a great source of vitamins A and D and lean protein. Eat one before you use your workout gloves for fuel, and be sure to eat plenty of vegetables and other whole foods throughout the day.

We have all believed at least a few common health rumors, but remember research is key. Make sure you know the source of your information and be sure to steer clear of industry funded research, because their first priority is to sell products, not look after your health.

What health myths have you fallen for? What are the wildest ones you have heard?

Image By -  Mike Licht

What is trans fat?

Through the process of hydrogenation, trans fat is created when vegetable oil and hydrogen combine. The combo increases the shelf life of the oil and helps keep foods stay fresh longer. It also increases your cholesterol levels more than other types of fats.

Trans fat in your diet

Trans fats are most commonly found in commercial baked goods, like cakes, cookies and crackers. Fried foods, like french fries and doughnuts, are also often loaded with them. Working out with your weightlifting gloves or gym grips may help you burn off the calories from these foods, but it won’t eliminate the effects of trans fat in your diet.

Understanding food labels

The amount of trans fat in a food must be listed on its nutrition label in the United States, but foods that have less than 0.5 grams of trans fat per serving may be classified as having 0 grams of trans fat. That may seem like a miniscule amount, but it adds up when you eat multiple servings of foods with less than 0.5 grams of trans fat.

Foods that list partially hydrogenated vegetable oil as an ingredient also contain trans fats. “Completely” or “fully” hydrogenated oils do not contain trans fat because they are made through a different process than partially hydrogenated vegetable oil.

The effects of trans fat

Trans fat has an unhealthy effect on cholesterol levels, and eating too much of it can raise your risk of developing heart disease. The fats raise your “bad” cholesterol, which can cause the formation of plaques on the walls of your arteries. These fatty deposits can reduce blood flow through your arteries.

Trans fat also increases triglycerides, a type of fat in the blood that may thicken the artery walls and contribute to atherosclerosis.

Share with our readers: How do you avoid trans fats and get the right amount of healthy fats in your diet?

Image By -  nemuneko.jc

1. Multivitamins
   Exercising really takes a toll on your body, including the loss of essential vitamins. If you train hard, you need a multivitamin every day to make up for the loss.
2. Glutamine
   If training with your workout gloves makes you feel run down, glutamine may help put a spring back in your step and reduce infection and inflammation. It can even stimulate muscle growth by regulating the glycogen within your body.
3. Conjugated Linoleic Acid
   Certain types of fat are an essential part of a healthy diet, and this supplement is a great source of omega fatty acids. This type of “good fat” can actually help you lose the fat that makes you flabby, and it also helps preserve muscle tissue.
4. Protein
   This nutrient is vital both before and after your workouts. Protein stimulates muscle growth, and grabbing a nutrition bar loaded with it or having a shake made from protein powder is a great way to fuel your body for a workout or recover after breaking a sweat. Just make sure your supplemental source isn’t also loaded with unnecessary sugars. Sugar depletes the body of nutrients as well and can basically cancel out any good effect you were getting from your supplement source.
5. Creatine
   Creatine is essential for building lean muscle mass and strength. Taking a creatine supplement every day can boost your growth factor by over 20 percent, but be careful not to take too much so you can avoid negative side effects.
6. Branched Chain Amino Acids
   If you work out to the point of fatigue and muscle soreness but still don’t see fat loss, try taking this supplement to reduce soreness and enhance your fat burning potential.

What supplements do you use to reach your fitness goals? Share your favorites with our readers in the comments below!

Image By: adamjackson1984

1. Add Flavor & Fiber to a Salad.
   Infuse a vegetable-heavy salad with a touch of sweetness by tossing in some grapefruit slices or mandarin oranges. Citrus fruits taste good in any basic salad, but they are especially delicious in an Asian-inspired salad made with tomatoes, spinach, grilled chicken and snow peas. Add some peanuts or cashews for a bit of a crunch, and then top it off with a mixture of soy sauce, oil and vinegar. Tasty and nutritious, this light lunch will keep you full all afternoon.
2. Spike your Water.
   Staying hydrated is important, especially when you are working out with your weightlifting gloves, but if plain water gets boring for you now and then, liven it up without adding unhealthy sugars. Adding fruit slices like lemon, oranges, or lime can make a refreshing difference. You can squeeze some juice right from the fruit in their too for a light flavor. You can also bring your creative inner chef out and try mixing fruit or fruit and herbs. A couple favorites of ours here at the GRIPAD offices is Strawberry/Lavender (strawberry slices and sprigs of fresh lavender) or Watermelon/Mint (diced watermelon and fresh mint leaves.) ENJOY!
3. Snack with Citrus Salsa.
   Top off your favorite lean protein, like chicken or fish, with a spoonful of citrus salsa. This treat is easy to make – just combine diced pineapple, mango, red pepper, red onion and fresh chopped cilantro. The high levels of vitamin C in all of these fruits boost the fish and poultry’s bioavailability, so the salsa is a winning combination of flavor and health benefits.

We want to know – what are your favorite citrus recipes? Share your best dishes using these flavorful fruits in the comments below!

Image By: bleu celt

Am I eating enough fruits and vegetables?

Many bodybuilders focus on meats, grains and fat sources, completely ignoring the produce aisle, but fruits and veggies contain something these other foods are lacking: micronutrients. These complex chemicals, vitamins and nutrients are just as essential for getting a six pack as working out with your weight training grips.

If you are not eating enough produce with every meal, you may need a supplement to boost your levels of vitamins and nutrients. Remember, though, nothing beats the real thing!

Am I timing my nutrients properly?

Your food choices are obviously important, but so is your timing, especially when eating carbs in the form of grains. For most people, the best time to scarf down some starches is before and after a tough training session with your fitness grips. Eating starches before you training provides your muscles with glycogen, and you need to replenish those stores after a workout with more starches and sugars. Eating carbs after a workout also raises your insulin levels temporarily and facilitates protein synthesis for muscle growth. If you can’t get your hands on some carbs at these important times, consider using a supplement.

Where am I getting protein from?

Many of the most popular types of supplements contain protein, but whole foods are really the best sources of this muscle-building nutrient. When you get protein from whole food sources like nuts, seeds, vegetables, lean meat, eggs, poultry and fish, instead of from a protein shake, you also get a variety of minerals, fats, vitamins and other nutrients. Instead of getting all your protein from a shake, head to the grocery store!

Do you take supplements to get killer abs? What are your favorites?

Image By: CelebMuscle

1. The Excuse: I am too tired.
   This is the top reason people blow off using their workout grips. You feel tired after a long day at work, or you just can’t seem to roll out of bed early enough to hit the gym.
   If getting out from underneath the covers is your problem, make sure you are getting plenty of rest at night, or download the Sleep Cycle alarm clock app. When you set the alarm for a 30-minute window, it wakes you up in the lightest stage of sleep. When the sound blares and you open your eyes, you will feel most rested and ready to workout.
   If you prefer to exercise with your weightlifting gloves at the end of the day, make a killer playlist or recruit a workout buddy to help motivate you.
2. The Excuse: I don’t have enough time.
   Let’s assume you are super busy and work 50 hours a week. If you get eight hours of sleep a night, you still have 62 hours leftover each week for other things. To improve your health, you should get a minimum of 75 minutes of vigorous activity each week. When you break down the numbers this way, it doesn’t sound so impossible to find time to workout, does it?
   Find time by making it. Schedule your workouts like you would a business meeting or doctor’s appointment. If you are short on longer chunks of time, break your exercise into smaller pieces, like taking a brisk walk on your lunch hour or biking to the store instead of driving.
3. The Excuse: Exercise is boring.
   Sure, running on a treadmill for an hour may be boring, but it is a lot more fun when you watch television or read while you are breaking a sweat. And few people would call inline skating, hiking or surfing boring, yet they are all forms of exercise.
   Mix up your workouts and keep them interesting by trying something new. Take a class, join a sports league or take up rollerblading. There is an exercise for everyone.

What excuses do you think of to not use your weightlifting gloves? Fess up in the comments below, then let us know how you overcome them!

Image By -  Dain Sandoval

Even though the process is healthy and necessary, sore muscles can be a pain. Here’s how to recover in time for your next workout:

1. Actively Recover
   It may sound counterintuitive, but one of the best ways to recover from muscle soreness is to stay active. To help heal your muscles, do an activity that is less intense than the one that caused your soreness. For example, if you are sore after running, take a light walk. If a killer chest workout with heavy weights was the culprit, do yoga or pushups to recover your arm, shoulder and chest muscles.
2. Ice Your Muscles
   Apply ice soon after the onset of inflammation. This method is most effective when it is started within the first 48 hours of exercise induced muscle soreness.
3. Sleep
   When you sleep, your body produces anabolic hormones that speed up the recovery process. Try to get at least eight hours of rest before you reach for your crossfit grips.
4. Rest Between Workouts
   Let your muscles recover in between workouts by rotating the focus of your workouts. For example, if you work your upper body one day, focus on your lower body the next.

What are your best tips for getting rid of muscle soreness? Share your best tips and tricks with our readers in the comments below!

Image By: bodybuildingestore.com via Beth on Pinterest

Medicine Ball Pushups

Start your all or nothing arm workout with five sets of ten reps of this exercise. Place a medicine ball on the floor, then in standard pushup position, place your hands on the side of the ball. Slowly lower your body down until only an inch remains between you and the ball, then push yourself back up to the original position. To make it even harder, use only one hand on the ball.

Reverse Grip Bench Presses

Put on your workout gloves, then grab the bar with your hands a bit wider than your shoulders and your palms up. Lift the bar, hold it right above your chest, and then squeeze it hard as you arch your upper back. Lower it down to just under your nipples, then push your feet into the floor as it touches your chest. Press the weight up, then repeat for seven sets of three reps.

Cheat Curls

Keep your fitness gloves on for this move, too. Load up a barbell with more weight than you would normally curl. Use an underhand grip to hold it with your hands shoulder-width apart. Bend your knees and bend forward at the hips to gain momentum, then curl the weight by extending your knees and hips. Reverse the motion to get back to the original position. Keep adding more weight for seven sets of four reps.

Towel Pull-ups

Place two towels over a chin up bar. Grab one with each hand, let your body hang, then pull yourself up until your chin hovers over the bar. Lower back to the original position, then repeat for five sets of eight reps each.

How do you get shredded arms? Share your favorite exercises with our readers in the comments below!

THI Personal Trainer

If you are looking for predesigned workouts, this is the best place to start. The hundreds of workouts in the library are proven to work, and every exercise is explained in full detail so you can workout safely and effectively. You can even easily track your progress and create personalized fitness reports.

Fitness Pro

Download this free app to get instant access to over 450 exercises, descriptions and photo references. Custom create your own routine, track your workouts and share your logs with family and friends through the online portal.

Jillian Michaels Slim-Down Solution

You probably can’t afford to hire Jillian as your personal trainer, but you can get the next best thing with this free app. She’ll virtually kick your butt with dozens of exercise routines and circuits. You’ll also get nutritional guidance and daily tips and tricks to help you shed pounds quickly.

JEFIT

If just getting to the gym is the hardest part of your workout, you need this app. It makes it easy to create a workout schedule and stick to it. You can also search for new exercises and track your progress.

Fitness Builder

Other than your gym grips and fitness grips, this app is one of the most important things you can bring to any workout. Use it to find instructional videos, connect with live personal trainers, create detailed progress reports and learn exactly what you need to do to reach your fitness goals.

What fitness apps can you not live without? Share your favorites with our readers in the comments section below!

Image By: mariachily

1. Skipping a meal tricks the body into preparing for a famine. Worried it won’t get food, the body slows down its metabolism to store more body fat and burn fewer calories. The body’s preferred fuel is carbohydrates, so skipping meals creates a carbohydrate deficit.
2. When the body is in a carb deficit, it uses stored fat as an alternative source of fuel. This may sound like a benefit of fasting, but it actually isn’t because fats don’t burn completely without carbohydrates. They produce a byproduct called ketones, and these compounds can damage the liver and kidneys and make the blood more acidic.
3. Skipping meals also makes you hungrier. If you skip lunch in order to lose weight, imagine how hungry you will be by the time dinner rolls around. With your stomach growling and your blood sugar low, you will be tempted to eat everything in sight. Instead of cutting calories, you may actually overeat out of hunger. You also won’t have enough energy to use your gym gloves or fitness grips!
4. Skipping meals can lead to future risks in your health. In a 2007 study published in “Metabolism,” researchers found that subjects who skipped meals during the day and ate one large meal in the evening experienced risky changes in their metabolism. Participants who skipped meals had a delayed insulin response and elevated fasting glucose levels. Both of these conditions could lead to diabetes if participants continued to fast in the long term.
5. Although counterintuitive, eating more meals throughout the day can actually help you lose weight better than skipping meals. The key is to eat five or six small meals throughout the day, or three meals separated by healthy snacks. Eating mini meals keeps your energy levels steady so you can use your fitness grips and prevent hunger, which in turn keeps you from overeating.

What other dieting myths have you heard? Share the wildest ones in the comments section below!

References:

Carlson, O, B Martin, et al. "Impact of Reduced Meal Frequency Without Caloric Restriction on Glucose Regulation in Healthy, Normal-Weight Middle-Aged Men and Women." Metabolism. 56.12 (2007): 1729-34. Web. 4 Apr. 2013.

Image By: °Florian

1. Plié Reach
   This move stretches your outer and inner thighs, back, arms and shoulders. Stand with your feet wider than your shoulders, turn your toes out and gently raise your arms above your head. Next, lower your arms in front of you as you squat deeply. Bring your elbows to your knees with your palms facing forward. Raise your right arm, then twist in the opposite direction as you raise your left arm. Return to the starting position, and do eight reps before you grab your fitness gloves.
2. Low Lunge
   Stretch your back, leg and butt muscles with this dynamic exercise. Lunge forward with your right leg until the floor and your thigh are parallel. Place both of your hands flat on the floor on either side of your right foot. Rotate your right shoulder back as you stretch your right arm up toward the ceiling. Slowly bring your hand back to the starting position, then repeat on the other side.
3. Wrap Around
   Great for the neck and shoulders, this exercise is particularly great for after a tough workout with your fitness gloves. Stand with your feet hip-width apart. Reach your left arm behind your back, then clasp your hands as you pull your right elbow back. Gently draw your shoulder blades together, then circle your head slowly. Repeat this exercise eight times to increase flexibility and finish off your workout.

What are your favorite flexibility-boosting moves? Tell us your secrets for getting limber in the comments section below!

Image By: theloushe

1. Identify your weight loss goals.
   Think about how much you need to lose before you create a plan to do it. The amount of weight you must shed will affect your overall diet and exercise plan. For example, very overweight or obese people may benefit most from entering a weight loss center or formal program. People with less to lose can start by controlling their portion sizes to cut calories. Everyone can benefit from using their weightlifting gloves and gym gloves more often, so definitely make that part of your plan!
2. Make a firm commitment.
   Understanding why you want to lose weight will help you stick to your weekly diet plan. Before you start your diet, ask yourself these questions:
   • Am I ready to lose weight?
   • Where is my motivation coming from?
   • How will I deal with lack of progress or occasional setbacks?

   Rethink these questions every week before you start your diet, and write down the answers in case you need a little reminder come mid-week.

3. Make Meal and Exercise Plans
   Plot out exactly what you will do each day to reach your weight loss goals. Calculate your daily caloric needs, then create a healthy, well-balanced meal plan for each day that will give you energy and fuel your workouts. Schedule time for exercising with your gym gloves on most days of the week to burn calories and build muscle.
   How do you stay on track at the beginning of a diet? What are your best tips for kick-starting a weight loss plan? Share your advice with our readers in the comments below!

Image By: kuwashima

Whatever it is, a setback can unleash your inner workout bully – you know, that little voice in your head that says “Skip your workout today!” or “Go ahead, swap your training gloves for a donut!”

It is hard to keep your head up in the face of this powerful bully, but you can conquer it and get back on track by following these tips.

1. Use only positive words.
   Instead of telling yourself “I can’t” all the time, tell yourself “I can.” Repeat it enough and you will start to believe it. Focus on the positive improvements you’ve made instead of your failures.
2. Be patient.
   The workout bully can make you feel like you are not seeing results fast enough. Change takes time, and there are no shortcuts to getting a healthier, slimmer or more toned body. The only way to do it is to eat a healthy diet and use your fitness grips most days of the week! Keep doing what you need to in order to reach your goals, and you will see progress.
3. Trade your bully for a buddy.
   Kick the workout bully out of your life and replace it with a workout buddy! Exercising with a friend or making connections with people who have similar interests as you is a great way to stay motivated. Choose a training partner whose goals vibe with yours, join a running group or sign up for a group fitness class at your gym.

What do you do when the workout bully starts giving you doubts? Share your best tips for staying motivated in the comments below!

Image By: Edson Hong

The Myth

Over the last ten years, popular fitness books and countless trainers have perpetuated the myth that working out an empty stomach forces the body to use fat stores for fuel instead of carbohydrates made available thanks to a pre-workout snack or meal.

The Truth

Although the myth seems to jive with conventional wisdom, research shows that using your gym gloves on an empty stomach does not lead to any benefits and may actually work against you.

Regardless of whether or not you eat before exercise, the body burns roughly the same amount of fat. However, you are likely to lose more muscle if you break a sweat in a depleted state. Without adding fuel to aid the workout, your overall calorie burn and exercise intensity will be reduced.

If you do snack or eat a meal before exercising, you will burn fat instead of muscle, leaving you with a higher calorie burn and more energy while you are using your fitness grips.

A study published in the September 2002 issue of the International Journal of Sport Nutrition and Exercise Metabolism revealed another benefit from eating before working out: Women who ate 45 grams of carbs prior to hitting the gym ate less throughout the rest of the day[1].

The Bottom Line

Working out on an empty stomach is a bad idea. To boost your energy and perform your best, eat something about 30 minutes before you exercise, like a protein shake or yogurt topped with fresh berries.

[1] Melby, CL, K.L. Osterberg, A. Resch, B. Davy, S. Johnson and K. Davy, “Effect of carbohydrate ingestion during exercise on post-exercise substrate oxidation and energy intake.” International Journal of Sport Nutrition and Exercise Metabolism. 12. 3. (2002): 294-309. Web. 14 March 2013.

Image By: lululemon athletica

Calculating Your Target Heart Rate

Figure out your target heart rate to get the most out of a cardio workout. To reach that number, you first have to calculate your maximum heart rate. If you are a woman, subtract your age from 226. If you are a man, subtract it from 220. That number is your maximum heart rate.

The American Heart Association suggests that your target heart rate zone is 50 to 75 percent of your maximum heart rate. If you don’t use your training grips often and are just starting to get in shape, stick closer toward 50 percent. If you use your workout gloves every day and are already in great shape, aim for 75 percent.

Here is a sample calculation for a woman who is new to cardio training:
226 minus 40 (her age) = a maximum heart rate of 180 beats per minute
180 times 50% = a target heart rate of 90 beats per minute

Cardio Workout Zones

When you workout at 50 to 60 percent of your maximum heart rate, you are in what is called the “Healthy Heart Zone.” This zone is ideal for people who are new to fitness training, and you can reach it just by walking.

Working out at 60 to 70 percent of your maximum heart rate puts you in the “Fat Burning Zone.” Jogging slowly should put you in this range, and keeping your heart rate at this level can improve your cardiovascular health, helping you gain muscle mass and burn fats.

At 70 to 80 percent of your maximum heart rate, you are in the “Aerobic Zone.” You can reach this point by running; also, working out in this zone improves your lung capacity and the ability of your heart to pump blood.

Do you pack a heart rate monitor in your gym bag with your workout gloves? Which cardio workout zone do you try to reach while exercising?

Image By: Kizzlexy

1. Unhealthy Behaviors
   If you are unhappy with the way your body looks, feels and functions, you may have low self-esteem. This can cause increased levels of stress and push you toward relieving that stress in unhealthy ways, like abusing alcohol or drugs, smoking or overeating.
   People who have a negative body image and low self-esteem are less likely to care for themselves properly and often neglect exercise. This leads to a host of health problems, and low self-esteem has been linked with high blood pressure, heart disease, diabetes and obesity.
2. Obesity
   People with negative body images are more likely to practice poor eating habits and become obese or overweight. Being overweight carries a significant health risk and increases your likelihood of developing type 2 diabetes, heart disease and arthritis.
3. Eating Disorders
   Dissatisfaction with your body type, size or weight can lead to binge eating disorders, bulimia or anorexia. These eating disorders can be disastrous for your fitness goals and overall health. People with eating disorders run the risk of fainting, fatigue, dehydration, heart failure, dangerously high or low blood pressure, muscle weakness, kidney failure, electrolyte imbalances, tooth decay, high cholesterol and other significant health risks.

Improve Your Body Image

If you have a negative body image, start feeling better in your own skin by following these tips:

1. Think of your body’s capabilities instead of its appearance. It is pretty amazing what our bodies can do. Instead of setting goals to be something, like a size 2, set goals to do something, like use your training gloves each day or finish a marathon.
2. Redefine health. You use your workout gloves or training gloves everyday, you stay active and you eat a balanced diet. That is true health, not being at a certain size or weight. If you are killing yourself to get “healthy,” there is something wrong with your definition.
3. Stay off the scale. Your weight can fluctuate up to five pounds every day, so only step on the scale once a week or every two weeks to monitor your weight accurately.

How do you keep a positive body image? What do you do when you are feeling negative about your appearance? Share your best image-boosting tips with our readers in the comments below!

Image By: Pink Sherbet Photography

Children Under Five

Young children who can walk without assistance should be active each day for a minimum of three hours. This activity should be spread throughout the day and can take place indoors or out.

To encourage activity in your young child or toddler:

• Go to a playground where he or she can run, jump or climb.
• Play tag in your backyard.
• Keep the garage stocked with riding toys, balls and a tricycle.
• Jump in piles of leaves together in autumn.
• Build snowmen and make snow angels in winter.
• Walk to the supermarket or library together. Take your toddler out of the stroller for a few minutes of the journey.
• Take the stairs together instead of the escalator.
• Limit your child’s TV time to establish healthier habits later in life.
• Sign up for a sports league, tumbling class or other activity with children.
• Set a good example by using your gym gloves or fitness gloves often at home, letting your toddler see you being active or taking a “Mommy and Me” type class together.

Children & Young Adults Aged 5-18

Children and young people in this age group should get at least one hour of aerobic exercise each day.

The hour should include a mix of:

• vigorous-intensity activities, like running, gymnastics, martial arts, riding a bike on hilly ground or at a fast speed, energetic dancing or aerobics, and
• moderate-intensity activities, such as walking to school, rollerblading, skateboarding or playing on the playground.

Older kids and teens should also incorporate strength-building activities into their workouts. Get gym gloves for the whole family, then encourage your kids to build strength by doing activities like resistance exercises, rock climbing, playing tug-of-war or doing push-ups. Be sure not to push kids under 18 to workout like an adult; it can lead to injury and stunt proper growth among other health issues. Remember, always let kids be kids.

How do you encourage your kids to be more active? Share your best tips for getting fit as a family with our readers in the comments section below.

Image By: Marco Nedermeijer

1. Unnatural Meats
   Red meat has gotten a bad rap, and that’s because most of it is pretty unhealthy these days. But it’s not that red meat in and of itself is unhealthy, but it’s how that meat was raised. Cows, for example, are supposed to eat green grass and clover, but today most are being raised on corn and other grains. This makes them high in unhealthy fats and really low in healthy nutrients. Look for pasture-raised animals that are eating their natural diet and you can feel good knowing you’re getting a healthy protein high in essential nutrients. The slightly higher price now is worth it, because eating healthier foods prevent illness and disease in the future…which cost a lot more than your grass-fed burger today! You can also save more money in the long run buying more expensive meat, because most who study accurate nutrition learn that meat is not needed every day, and at every meal, like it was once thought. Less meat = less money!
2. Alcohol
   Losing weight means losing the booze. Cocktails are filled with empty calories and sugar, which hinder your ability to lose weight and keep it off. Make smarter choices and avoid having to spend all day Sunday without your weightlifting gloves by swapping blended daiquiris for low-calorie mojitos and sticking to Mimosas and Bloody Mary’s.
3. Fried Potatoes
   According to a team of Harvard researchers, french fries and chips are the absolute worst foods if you are trying to lose weight. Instead, indulge in a delicious baked potato to get fiber, protein and flavor.
4. Soda
   There are literally no nutritional benefits to drinking soda. Even diet soda has risks. Don’t sabotage your weight loss goals by gulping it down. Instead, try sparkling water with a squeeze of fresh orange, lime or lemon juice.
5. Refined Grains
   Foods made from refined grains, like white breads and pastas, make blood sugar levels spike, causing increased hunger and food intake. Swap them for whole grains products that are higher in fiber and vitamins to stay on track with your weight loss goals.

Image By: missmeng

If you were using your fitness grips and working out regularly before your pregnancy, continue using your gym gloves in moderation. Stick with a routine that is comfortable for you instead of trying to work out at your former level. Go for low impact aerobics, for example, instead of high impact.

If exercise was not a regular part of your life before you became pregnant, now is a great time to start. Being fit is a major bonus when it comes to labor and delivery, and staying active will help you throughout your pregnancy. Before you start an exercise program, consult with your health care provider and avoid jumping into new strenuous activities.

What exercises are safe?

Most exercises are safe as long as you use caution and don’t overdo it. The best activities for pregnant women include low-impact aerobics, brisk walking, swimming, step or elliptical machines and indoor stationary cycling because these activities benefit the whole body and carry little risk of injury. Strength training is also safe during pregnancy, so don’t be afraid to grab your gym gloves and continue to tone your muscles.

What exercises should be avoided?

The following activities and exercises should be avoided while pregnant:

• Exercising in hot, humid weather
• Bouncing while stretching
• Heavy spurts of exercise followed by long periods of no activity
• Activities in which falling is likely, like horseback riding or skiing
• Activities that require extensive running, jumping, bouncing, hopping or skipping
• Exercises that require rapid changes in direction or jarring motions
• Contact sports, including volleyball, softball, basketball and football

How do you stay fit while pregnant? Share your best pre-baby workout advice in the comments below!

Image By: molly_darling