Good Habits for Working Out

Many people work out to feel better, get healthy, and gain more strength. And it doesn’t really matter if it’s a one hour power workout in the gym or a ten minute video done in the living room. It just feels good. familykenkel shares some good habits for people who work out – alone or with others.

Hungry? Grab a protein snack on the way to the gym or from the fridge if working out at home. Don’t ignore grumbling stomachs. Exercising on an empty belly can breakdown muscle tissue – which is counteractive to why people workout in the first place. One good habit to keep in mind is the closer to workout time you are – the more simple the meal or snack. Eat a banana, a piece of cheese and some fruit. Even a small bowl of cereal will give you added fuel to start and finish the workout.

Using the equipment at the gym? Take your own sanitizing hand wipes or spray and bring your own water bottle. Wipe or spray the handles, knocks and anything else your hands touch before using the machine. Dry it well with a paper towel. No one wants to put their hands on someone else’s sweat. Make your own flavored water at home with water, lemon, lime, mint, and orange slices, add ice, cover and shake. Avoid using the water fountains.

In a rush to get to spin class on time? Leave a little earlier and avoid speeding to the class.

If working out at home, familykenkel learned the hard way to move free weights out of the way when done using them. One accidental toe stubbing resulted in a week’s worth of limping. Choose a time when no one is home to work out. Or carve time out for yourself by taking a power walk around the area. This is your time. Make it work for you.

Why a Little Jogging and Running is Good for Us

A new study is out which implies that most people should run for at least a few minutes every day. It doesn’t have to be a fast run. But a little jog for a few minutes can apparently add 3 years to our life.

Are you wondering what we’re wondering? If we start jogging/running for a few minutes every day, will we eventually work harder so we can enter our first marathon race? Or do we just want to add a little jog to our daily walk and let that do? We at Familykenkel focus every day to make our lives and yours a little healthier. So where does that leave us on the question of how much running must we do of we do not like to run or jog?

The current U.S. guidelines for physical activity call for 75 minutes per week as a minimum of running or other vigorous workout, and 30 minutes of moderate intensity. But people who do less than that still receive the health benefits, according to this new study. The research mentions that people who ran less than an hour per week reduced their death risk as much as runners who put in three hours or more weekly of the super cardio exercise.Familykenkel suggests start out walking at a brisk pace and when it is comfortable, add 2 minutes of jogging and then go back to walking briskly. This is a good way to enjoy daily exercise. It also works well when we need to get out of the house for a little “me time”.

The States with the Highest and Lowest Obesity Rates

The Gallup-Healthways Well-Being Index recently reported on the states with the highest and lowest obesity rates in the U.S. Familykenkel takes a look at what might be behind the percentages.

While it is not a proven fact, it often seems as if people living in states where income is generally low may make food choices which are not healthy. In fact, many frozen and processed foods are less expensive than fresh food. Residents in these states also reported a higher percentage of chronic diseases such as high blood pressure and depression. Familykenkel suggests finding affordable healthy foods and walking every day after dinner as a family.

10 States with Highest Obesity Rates
Mississippi: 35.4%
West Virginia: 34.4%
Delaware: 34.3%
Louisiana: 32.7%
Arkansas: 32.3%
South Carolina: 31.4%
Tennessee: 31.3%
Ohio: 30.9%
Kentucky: 30.6%
Oklahoma: 30.5%

Residents in these states tend to earn more than those in the above states, and therefore, have more income in which to spend on healthy foods. They are also states whose health officials have programs for and encourage healthy living and regular exercise.

10 States with Lowest Obesity Rates
Montana: 19.6%
Colorado: 20.4%
Nevada: 21.1%
Minnesota: 22.0%
Massachusetts: 22.2%
Connecticut: 23.2%
New Mexico: 23.5%
California: 23.6%
Hawaii: 23.7%
New York: 24.0%

Fitness Series Part V—Nice Butt

We are at the last part of our five part series on fitness and we decided to work on the butt. There is a lot of focus on this part of the body and you may think you don’t have any control over the way your butt looks. 

That isn’t the case though there are exercises for every part of the body including the butt. These exercises are not that difficult to do or very time consuming, and they work. The producers of Familykenkel suggest these butt exercises for a nice, firm and eye catching butt.

Familykenkel on Exercises for a Nice, Firm Butt

Hip-Lift-this exercise is so easy you can do this on your bedroom floor while you’re watching television. All you need to do is lie on your back on the floor with your arms at your sides and your knees bent with your feet on the floor, then lift your hips toward the ceiling, hold this position for one count, and then lower your hips back down to the floor. You can start with 20-30 lifts and work your way up to 100 a day. 

Toe Taps-lie on the floor with your arms at your sides, lift your feet, bending both knees at a 90 degree angle so that your thighs are perpendicular to the floor. Then slowly tap your left toes toward the floor and then tap your right toes toward the floor. Tap each side for about one minute.

Ball Squats-stand with your feet shoulder-width apart, place a stability ball between the wall and your lower back, then put your hands on your hips, then bend your knees at a 90 degree angle, and make sure they don’t go past your toes and return to your start position. Do about 12 of these a day every other day.

Fitness Series Part IV—Beautiful Legs

We all want sexy, beach worthy legs. The kind of legs that look great in high heels and a dress. Well, there are few exercises that you can add to your fitness program that will give you strong, beautiful legs.

Familykenkel did a bit of research and came up with a few leg exercises that are not difficult and work.

Familykenkel on How to Get Great Legs

Warrior III-this is a yoga move that tightens your legs and your core. Stand with your feet together and then lift up your left leg behind you with a pointed toe and put your body weight on the standing leg. Continue to lift your left leg and begin to drop your head and torso so that they form a straight horizontal line from your head to your toe with your arms at your side. Remain facing down and keep your back as straight as possible. Make sure you don’t lock your right knee and try to center your weight on the middle of your foot. Hold this position for about five breaths and then return to a standing position. Do the same on the other leg.

Chair Squats-this exercise is good for beginners. This is a good workout for your glutes. Begin by standing with your back facing a chair and your feet hip-width apart. Now, while you keep your weight centered on your heels draw in your abs and move forward at the hips and then slowly lower your butt toward the chair. Right before you touch the chair you need to pause and then return to a standing position. You should try to do three sets of 10 repetitions.

Leg Lift-This exercise targets the quads. You will need a chair for this exercise as well. Stand facing a chair and then raise your right leg, knee facing up and foot flexed and then place your heel over the seat. Do not lock your standing knee as you lift your right foot off of the chair, and then straighten it out until you feel your quadriceps. Then as you keep your lifted leg in the air, bend the leg on the floor slightly and then straighten it out again.  You should do ten to fifteen repetitions then switch legs and repeat for one full set. Try to do about three sets.

It is always a good idea to incorporate new exercises slowly into your routine. You don’t want to pull a muscle by doing too much. The producers at Familykenkel have tried these exercises and found that they really work.

Fitness Series Part III—Sexy Arms

Having beautifully toned arms is easier than you might think. A few exercises every other day can turn flabby arms into arms you will be proud to show off. Some women are afraid they will get too bulky if they work their arms but that is not the case. Working out your arms will tone them.

When it comes to fitness you need to set a few goals for yourself. Figure out what you want to work on. Many women like to have toned arms so that they can wear sleeveless dresses and shirts. Familykenkel did a bit of research and came up with a few exercises to strengthen and tone your arms.

Familykenkel on Exercises to Tone up Your Arms

Triceps-sit on a chair with your hands behind you on the edge of the chair and then lift yourself up and down off of the seat. You should do two sets of 10 repetitions.

Push-ups-this is an easy exercise that anyone can do. There are many ways to do this exercise. If you are just beginning you may want to start doing push-ups against the wall. When you feel a bit stronger you can move on to the floor. You can use your knees and then straighten your legs when you feel stronger. You will have to gauge yourself on this one. It can take a bit of time to build yourself up. You should set your goal to doing two sets of 10 repetitions. 

Bicep Curls-you can use 3-5 pound weights for this exercise. Hold the weights in your hands with your arms in front of you and your palms face out. Then you want to bend your elbow and lift the weights up to your shoulder without touching it. Lift the weights for a slow count of 4 and then lower them for a slow count of 4. You should do 12 repetitions.

Make sure you warm up before any exercise routine. When you finish your exercises you should stretch your muscles and cool down. The producers of Familykenkel suggest you try these exercises to tone up your arms. 

Fitness Series Part II—Stunning Shoulders

When you start a workout program it’s a good idea to set a few goals. Think about what your weaknesses are and what you want to work on. Many women like to focus on their shoulders. There is nothing prettier than a woman wearing a sleeveless dress with beautiful shoulders.

There are few exercises you can do to not only improve your shoulders but make them stunning. Familykenkel did a bit of research on this topic and came up with a few tips.

Familykenkel on How to Strengthen Your Shoulders

Dumbbell Lateral Raises-start this exercise with about 3-5 pound weights in each hand. Stand with your feet shoulder-width apart and hold the dumbbells in each hand with your arms slightly bent and then slowly raise the right arm to your shoulder. Make sure you don’t lock your elbow. Repeat this exercise with your left arm. You should do about 8 to 10 reps per side.

Upright Row-use your 3-5 pound weights for this exercise also. Stand with your feet shoulder-width apart with a dumbbell in each hand in front of your hips, your palms should be facing your body. Lift your elbows shoulder height and bring the weights in front of your chest. Hold them for 3 counts and then release. Repeat this exercise 8-10 times.

Resistance-Bands-you will need resistance bands for this exercise. Stand on the center of a long resistance band with your feet shoulder-width apart. Then hold one end of the band in each hand at waist level, raise the extended arms in front of your body to chest level with your palms facing down and then slowly lower them. You should do this exercise 8-10 times. 

This is a great starting point toward beautiful shoulders. Try these exercises and then add a few more for a challenge. The producers of Familykenkel suggest you speak with your doctor before you start any new workout programs and start slow.

Five Part Series on Fitness

Staying fit is an important part of a healthy lifestyle. If you are just getting started that’s great we have a few tips and exercises that will help you on your way to a healthy, fit body. Familykenkel did a bit of research on fitness and came up with a few tips for getting started.

Physical activity is one of the most important things you can do for yourself because it reduces chronic disease, improves balance, helps with weight management and it can make you feel better about yourself.  

4 Tips for Getting Started on a Fitness Program

Assess Fitness Level-the first thing you should do is figure out where you’re fitness level is now.  You can do this by recording baseline fitness scores to assess your aerobic and muscular fitness level. 

Fitness Program-the next thing you want to do is figure out what your fitness program is going to be. You should consider the time of day you like to workout, how much time you have and what your fitness goals are.

Fitness Gear-always start with the right athletic shoes. You should pick the shoes for the specific activity you have in mind. Athletic shoes for walking are different than the athletic shoes you would purchase for running.

Monitor Progress-after you have been working out for about six weeks you should retake your personal fitness assessment. This way you will see what your progress level is, which will help you determine whether you are ready to increase weights and distance.  

Keep in mind that starting a fitness program takes time and motivation. If you find you are having trouble staying motivated ask a friend to workout with you. You can also take a fitness class, which will force you to workout at a specific time every week.

The producers of Familykenkel suggest you speak with your doctor before starting any fitness program. Once you get the green light start your new program and get ready to feel and look your best. 

List of Mini Running Marathons

A lot of women whose children are out of the house find new challenges and excellent benefits from running, swimming and biking in the mini races and half marathons. Familykenkel shares a few half marathons being held this spring across the country.

A spring race is supposed to be a pleasant one. The weather is more mild than winter and hopefully there will be less precipitation. From the East Coast to the West Coast, the races below offer great views, exceptional physical challenges and cool cities in which they are held.

Rock 'n' Roll USA Mini Marathon 5K, Washington, D.C. – March 15

Mini Marathon runners get all the same perks as marathon and half-marathon runners, including a finisher medal, gear bag, t-shirt and access to all post-race celebrations. The finish line holds a nice surprise too.

BolderBoulder 10K, Boulder, Colo. – May 26

Runner’s World calls this race “America’s All-Time Best 10K” because this race is more than the 6.2 mile rush through the city, which by itself is pretty nifty. It isthe third largest timed road race in the country, complete with an entertainment-lined course that features live music and belly dancers, slip 'n' slides and surprise beer-and-bacon stops. Refreshments and free massages await runners at the Folsom Field finish line.  Oh, and BolderBoulder runners get bragging rights for conquering a peak elevation of about 5,391 feet around Mile 4 at the top of Casey Hill. The race's motto: "Sea level is for sissies." Gotta get that t-shirt.

St. Jude's Country Music Rock 'n' Roll Marathon, Nashville – April 26

The race, mini or full marathon, takes contestants past some of the city’s famous landmarks. All runners are welcomed at the Finish Line Festival and Concert and to stay and party in many of the most fun honky tonk bars.

How to Get the Best Free Work Out from Forbes Living TV

 There are quite a few ways to get a work out without paying a cent, or paying very little. It takes creativity and some space, but making your own workout studio at home, with equipment you might need is east.

If you live in an apartment, and perhaps even a small one, it is still fairly easy to workout at home. Find a space where furniture is light and can be moved easily and make it your workout space.

Hand weights are inexpensive at discount stores. Buy a pair and spend as little as $10.00. If that is not in the budget, try using canned goods, laundry detergent bottles or two other equally weighty items. ForbesLiving TV staffers have used dining room table chairs for dips and canned goods as weights during challenging economic times.

Spend a little time with your TV and search the channel guide for exercise shows. DVR the ones you like and turn it on when you get home from work, or try it before work.

Dig around on YouTube and find exercise or yoga videos you think would be fun. Bookmark the pages and use those also in your workout routine.

Walk. Walk around the mall, walk around a man-made lake, walk around the neighborhood – just walk.

Want to workout like a celebrity without paying the hefty price tag? Online personal trainers can be found on FitOrbit for just $50.00.  Forbes Living TV also suggests working out with a friend and being each other’s personal trainers.  Have fun. 

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Healthy Recipes -- Part One

Many of the Forbes Living TV staffers are busy with career, kids and family. And we always want to feed our clan a healthy meal that’s quick, easy and affordable. Our healthy recipes series will help busy moms and dads get dinner on the table.

We're starting off with Five Great Healthy Slow Cooker Meals

If you decide to try any of them, please let us know how it all worked out. Feedback is valuable.

Skinny Slow Cooker Taco Soup 

Apple BBQ Pulled Turkey for the Slow Cooker

Char Siu Pork Roast for the Slow Cooker 

A Chinese flavored pork roast

Chicken and Pasta Soup for the Slow Cooker

Kid Helpers Needed

Slow Cooker Lasagna

How to Lose Weight Quicker

There are some very easy things to do to lose weight quicker and Familykenkel shares them with readers.

Ditch the “going all the way” mindset for one that is easier to follow. Replace it with one two healthy swaps and losing weight might be easier.

Vow to dine out once a week or even once a month. By skipping daily or even three times a week meals dining out, save calories and money.

When grocery shopping, buy healthy snacks instead of salty or sugary ones.

Eat a decent breakfast. More diet successes are made when the dieter eats a healthy breakfast. It takes very little time and its curbs hunger for hours.

Find a way to squeeze exercise into your day. Run in place during TV commercials. Do a few sit up. Walk around outside on your lunch hour. It all adds up when coupled with healthy eating to boost weight loss.

Familykenkel suggests ridding the pantry and fridge of the snacks that make us fat. Replace them with dried nuts and fruits, juice drinks, vegetables and other healthy fare.

Work out like a rock star. Load up your favorite listening device and work out longer listening to favorite songs.

Plan dessert. If it is a piece of chocolate for dessert or a glass of wine with dinner, cut back on other high calorie, high fat foods and use the calories saved for this. Reward yourself.

There are other tips and tricks to losing weight. Familykenkel wants to know what you do to drop pounds.