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12 Tips to Cut Calories

Anyone who's ever tried to lose weight knows it takes a lot of hard work and dedication. Fortunately, it's easier than you think. By cutting just 40 to 50 calories per meal you can enhance your weight loss efforts and achieve your targets much faster.

Nutritionists agree the best way to lose weight and keep it off is to modify your eating habits in such a way that you are taking in lesser calories and still you never feel deprived. Some people take this advice too seriously and go for fad dieting which can be dangerous. Taking extreme measures is not the answer but you may find that some calorie cutting initiatives need not be excruciating.

Cutting calories can be easy. It's a matter of making a few simple substitutions over the course of a day. Here are a few ways to proactively cut calories, which in turn will help you to reduce your weight:

Have fresh fruits: Choose fresh fruit instead of fruit juices. Fruit juices contain a lot of sugar to sweeten them up. A medium orange has 60 calories, while a cup of orange juice contains 120 calories. Adding to that, a fresh fruit always has more fiber, is tastier and satisfying than its juice.

Downsize on desserts: Cutting calories doesn't mean saying no to all deserts. You can certainly have them but in very small proportions. Small steps like skipping the cream on your bun or avoiding the chocolate topping can go a long way!

Choose water over soft drinks (soda): Replacing a sugary soft drink with water can save you hundreds of calories a day. If you cannot give up on soft drinks then try switching to diet soft drinks. Choosing coconut water over fruit juices can also help as coconut water is low on calories and high on natural vitamins and minerals. Limit your alcohol, dairy and juices.

Increase protein intake: The high-protein, low-carb approach may help keep fat away. Proteins require a complex procedure to be converted to energy and plus they can make you feel full very soon.

Use less fat in cooking: Instead of bathing your food with oil, try using a tablespoon of oil on a lower heat setting. Prefer stir frying over deep frying. Spread less of butter on your bread and avoid putting it in your food. Prefer healthy cooking oil like olive oil, flaxseed oil etc that provides less calories and more of Omega-3 fatty acid.

Load up on fiber: Fiber adds bulk, which is not only good for your digestive system, but also good for giving your stomach that sense of fullness so you eat less. So have more foods that provide you fiber like whole unrefined grains, carrots etc.

Reduce portion size: You don't have to eat 3 big meals a day. Instead you can reduce the portion size and have 4-5 small meals a day. This way your metabolism stays busy throughout the day. If you eat one and half bowl of rice, cut it to one bowl or even half for that matter. You can also eat 3 meals and 2 snacks daily.

Go for smaller plates: Change your plate size to a smaller one. The bigger the plate you have, the bigger the tendency for you to load it up and consume. So, switch to a smaller one and cut off those fats. It is easier to resist the temptation to fill the plate if the plate is not large enough to accommodate a heaping mound of food.

Eliminate starchy foods: Starchy foods like potatoes do tend to have a lot of calories so its best to avoid them or have less potions of them. Instead, replace them with peas and other legumes like chickpeas (chana) and kidney beans (rajma) which are rich in vitamins and fiber.

Choose whole grain: Whenever possible, eat whole grain breads, whole wheat pasta, etc. instead of white. Whole grain gives you fewer calories and more nutrition. They are also rich in fiber and iron.

Eat at home: Restaurants and fast food places make it their business to get you to eat more food than you really need. We almost always get too many calories when we go out to eat. When you eat at home you choose exactly what and how much you eat.

When eating out, order smartly: When eating out in a restaurant, order an appetizer as your main dish. If you are still hungry, order a salad with it but without mayonnaise based dressing (choose vinaigrette dressing). Also, instead of pouring large amounts of dressing on the salad, just dip your fork into the dressing before taking the salad. When ordering a pizza, choose thin crust base with less of fat loaded toppings and more of veggies.

Cutting calories doesn't have to be painful, just use the above tips to do it in the best possible manner. By making these small changes to your diet, you should be able to lose weight and keep it off, without too much effort or hardship.

Healthy Eating Tips for Women

For many working women, running a home, bringing up children and taking care of elderly leaves little or no time for themselves. Weight gain, breast cancer, osteoporosis, iron deficiency; all these are either unique to women, or are more prevalent in women. But making simple changes to your diet can significantly improve your health, from easing your menstrual and menopausal symptoms to strengthening your bones and protecting your heart.

Healthy eating is a way of balancing the food you eat to keep your body strong, energized, and well nourished. Whatever your age, committing to a healthy diet will help you look and feel your best. Here are a few health tips especially for women:

Eat a well balanced diet: Crisps, chocolate, biscuits, cakes, etc. do not constitute a balanced diet. Cut back on junk food and fast food takeaways. Junk food not only causes excessive weight gain, it can also bring the added annoyance of acne, headaches, cavities and bad moods. Try to have a myriad of healthy food like fruits, bread, cereals, rice, pasta, vegetables, legumes, meat, fish, poultry, eggs, nuts etc.

More calcium: Women are more susceptible to osteoporosis (brittle bones) and hence, require a lot of calcium to support their bone health. After the age of around 30, the bone mass start decreasing at a rate comparable to men. But after menopause, you lose bone mass 2 to 6 times faster due to the loss of estrogen, a female sex hormone which plays a key role in building and maintaining bone calcium. By getting enough of the nutrients that support bone health, you can maximize bone building when young and maintain strong bones at any age.

Increase the consumption of calcium-containing foods. The calcium consumption should be stepped up even more when you're pregnant as you still need calcium for your body, plus extra calcium for your developing baby. Don't rely on dairy products alone for your calcium requirement as their animal fat and protein can accelerate bone loss. So, also include other sources of calcium like leafy green vegetables, cabbage, beans, tofu, fish, seeds and nuts. Along with calcium, include magnesium rich foods also as calcium can only work when taken in conjunction with magnesium. Good sources of magnesium include leafy green vegetables, whole grains, nuts, oatmeal etc.

More Vitamin D: Vitamin D increases calcium absorption and is required for normal bone metabolism. Apart from exposure to sunlight, good dietary sources of vitamin D are margarine, eggs and oily fish.

More Iron: Many women don't get enough iron in their diet and on top of that, they lose a lot of it during menstruation (because of blood loss). Iron is essential for the production of red blood cells which helps in the transportation of oxygen throughout your body. Without enough iron, iron deficiency anemia can develop leading to symptoms like fatigue, pallor and headaches.

For women, the recommended dietary allowance (RDA) for iron is 11 mg per day (which is 5 mg more than the RDA for men). You can get iron from both animal-based sources and plant-based sources. Animal products like meat, poultry and fish contain heme iron (a type of iron) which is easily absorbed into your system. Plant based sources like spinach, almonds, lentils, whole grains and iron-fortified cereals contain non-heme iron which is not as well absorbed as heme iron. By including foods containing vitamin C in your diet, you can substantially increases the amount iron absorbed from the plant sources.

Adequate protein: Your muscles need protein, and cannot function properly without it. Meat, fish, nuts, pulses, chicken, and similar foods are high in protein. But don't overdo it as eating too much of animal-based protein can cause calcium loss, particularly in postmenopausal women. Over time, this could lead to a decrease in bone density and osteoporosis.

More Folate: Folate (or folic acid) is a B-group vitamin which is important for women who are considering getting pregnant or are in early stage of pregnancy. Even women who aren't planning to have a baby should increase their folate intake as many pregnancies are unplanned and you don't find out that you are pregnant until a month into the pregnancy. Folate is essential in reducing the risk of having a pregnancy affected with spina bifida and other neural tube defects. You can increase folate in your diet by including green leafy vegetables, citrus fruits, strawberries and legumes. You can also take folic acid supplements.

Cut down on saturated fat and trans fat: Rather than cutting fat completely from your diet, reduce the amount of bad type of fat you eat. Avoid food that is high in saturated fat and trans fat (especially junk food), and have foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, nuts and seeds. Saturated fat and trans fat can increase your risk for certain diseases such as heart disease and stroke. On the other hand, unsaturated fat - polyunsaturated and monounsaturated fat - contribute to your health. They are essential for healthy brain function, glowing skin and absorbing fat-soluble vitamins.

Cut down on salt: Fluid retention is common in the days leading up to a woman's period because certain hormones encourage the body to hold salt (sodium). Too much salt also increases the risk of developing high blood pressure. You should aim for no more than 6g a day. Use herbs and spices instead of salt in cooking and be very sparing with salt.

Moderate Alcohol: Drinking too much alcohol can, over time, damage your heart and raise your blood pressure. Also, drinking more than one drink per day increases the risks of certain cancers, including breast cancer. Keep alcohol consumption to a minimum to enjoy its benefits.

These are just some healthy eating tips to help you and other women stay in shape and enjoy life!

spring into fitness boxing

Running takes my breathe away

Breathing properly is a very important aspect of running. Most people think running is primarily performed by the legs with some assistance from the arms but this is simply not true. The respiratory system plays a critical role in a runner's effectiveness. Runners who are capable of bringing greater levels of oxygen into their system without compromising their efficiency are more stronger than their counterparts who struggle to breathe-in enough oxygen when they are running.

Why do I get out of breath when I run?

When you run, you get out of breath. This is normal and natural. Your body runs on oxygen. When you start to exercise, whether running, walking or any other physical activity, your muscles need more oxygen. The body meets this need by supplying oxygen-rich blood to the muscles. The lungs work harder to absorb this oxygen out of the air as the requirement is more. You get out of breath.

Try to run at pace at which you can breathe easily. Use the "talk test" to figure out if your pace is appropriate. Your pace should be easy enough that you can converse with your companions. If you can't converse comfortably and you feel yourself out of breath, you're going too fast.

Why is Proper Breathing Important?

Having an efficient breathing pattern while you run will make you a more effective runner. You will be able to cover longer distances if you are breathing properly. It will make your body more efficient at getting oxygen to your muscles, which will help you to increase your endurance. Also, having a good breathing rhythm while running makes the sport much easier and a lot more comfortable. And the more comfortable any exercise program is, the more likely you are to stick to it.

How do I breathe Properly?

Optimizing your breathing rhythm is surprisingly simple. Below you'll find some easy steps that will help you develop your own breathing pattern:

Breath from Mouth:

You should typically breathe through the mouth rather than the nose because the mouth allows more oxygen to enter and more carbon dioxide to be released. If you attempt to breathe through your nose while running, your facial muscles will tighten and your jaw will have a tendency to clench. The act of breathing through your mouth will encourage your facial muscles to relax and therefore create a more relaxed composure. If you still feel you are out of breath, slow down a bit.

Use more of belly breathing:

Breathe from your belly or diaphragm, not your chest. Try lying on your back and watch your stomach as you breath. If you are breathing correctly, it should rise and fall with each breath, while your chest remains relatively motionless. Keep this feeling with you as you run.

Take short and shallow breaths:

Your breathing should be with short and shallow breaths. You don't want to get into a breathing pattern of taking long, deep breaths on every inhalation or you won't be able to run very far. However, when you run up a steep hill that requires plenty of effort and you feel yourself running out of breath, a deep inhalation (or several) may be necessary to catch your breath again.

Breath in Rhythm:

The main thing to remember about your breathing while running is the rhythm. You need to continue inhaling and exhaling at a consistent rate. Regardless of how fast you are running, this must be done. Check to see what your natural breathing pattern is by counting your steps as you run. Some runners may find they breathe in for two steps and out for two steps while others may take three steps before the next breath. Depending on the runners comfort level, this pattern could be adjusted. Whatever your pattern is, keep it.

Listen to your breathing:

Use your ears to control your breathing. If you can hear yourself breathing heavily while running at an easy or moderate pace, you are running too quickly for your condition.

Breathing properly is so vital to decreasing stress and promoting proper physical stamina and development that more people should practice it. It is simple knowledge like this that can keep you fit and healthy for a long time. Though learning to focus on your breathing may not come as an easy concept to those just learning to coordinate breathing with steps taken, but practice harder. Practicing healthy breathing techniques while running can help a runner to better succeed in having more energy when running.

Lets run... 2010 Sunday Mail - City 2 Bay Fun Run

With much success for 2009 The Sunday Mail City 2 Bay Fun Run for 2010 training is happening again.

Training package cost $140 and includes the following (Must enrol before May 25th)

- 2 instructors will take part in your training - Hien and Hayley

- Training every Sunday start of June 6th to September 12th (don't worry if you cant make it to all sessions - we will send you information on missed sessions)

- Fitness 24 training singlet

- City 2 Bay registration to 6km or 12kms (walk or run)

- Fresh fruits and food at Fitness 24 marquee

- Fitness 24 show bag with goodies

- Massage at Fitness 24 marquee

- $5 will go towards our selected charity

How to enter (Must enrol before May 25th)

step 1: Pick your distance - 6km or 12kms (walk or run)

step 2: Pick your size singlet - 12/small/medium/large

step 3: Call us on 0413 550 855 to arrange payment options

*family/friends welcome

Fitness 24 fundraising for Camp Quality - Lets help kids fight cancer - click here to donate

city 2 bay 2009 success stories - click here to read

Proudly sponsored by

Lets run!

Fitness 24 team

Doing it indoors for winter

One of the best ways to get into top shape and maintain a healthy body is by getting into group training fitness programs. Most people find that when they start a regular workout program they feel much more confident and alive.When you are physically active, both your mind and body become strong and assured.

Most people find not only do they have the ability to build stronger and more defined arms and legs, they will also notice a difference in their endurance.

Click & print brochure image and receive first FREE trial session

March Charity Sunday Session for 2010

Fitness24 is proud to launch their first Charity Sunday Session for 2010 with an hour of fun and fitness to help raise money for a great cause!

When: Sunday March 21st @ 1:30pm - 2:30pm

Where: Kensington Oval (stadium) - 344 The Parade, Kensington, Next to Pembroke School.

Donation: A small $5 donation, that will go directly to our months chosen charity, which for March is the Cancer Council of South Australia.

What do I need: Work out gear, water bottle, family & friends and a positive attitude!

Join the Fitness24 team, for an hour of exciting, challenging and rewarding activities, suitable for people of all fitness levels, by getting out and enjoying the outdoors, all whilst supporting a very deserving South Australian charity.

Keep an eye out for event updates as we look forward to seeing you all out there.

Feel Great All Day. Everyday.

Fitness 24 Team

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How to Wake Up Fresh and Happy?

So many people have trouble getting out of bed as soon as their alarm goes off. They eventually pry out of bed, only to feel rushed and frantic because they're late. In today's world of the self-employed, or graveyard-shift workers, there are many people who find it difficult to wake up fresh and happy.

Sleep makes us a bit down. How you wake up in the morning depends on a few factors that very easily can be modified or changed by you. Try these small changes and see the difference:

Don't eat dinner right before bed: As the digestion process takes a while, avoid going to bed right after dinner. Try and leave a few hours in between your last meal and your bedtime. Also, avoid ingesting caffeine, sugar, chocolate or too much alcohol just before bed. They may upset your intestines in such a way that you will have a very light sleep that doesn't recharge you at all.

Sleep environment: Your sleeping environment needs to be of refreshing and recharging nature. The quality of air you breathe in your sleep is far more important than most people realize. Bad quality air can lead to headaches, stuffy noses etc. Leave the window a little bit open. This will allow poisonous carbon dioxide to float away and let new oxygen to float in. It is also important to find a balance between clothes and bed cover so that your body temperature remains consistent and you do not feel too hot or cold. Also, invest in a mattress and pillow that suit your comfort needs.

Go to bed early: If you want to get up earlier, you have to go to bed earlier. The benefit to waking up early is that you'll perform better and be more alert at the time of day that you need to be.

Deep breathing: Clear your mind before falling asleep. Practice some deep breathing techniques and if you can spend a few minutes meditating you'll have maximum results.

Go to the toilet: Your kidneys continue to work when you are asleep and by the morning your bladder will be full. If your bladder fills up early, you might feel the need to go during the night and this disturbs your sleep. Therefore, it is important to go to the toilet before sleep even if you feel no need.

Get enough sleep: Allow enough time to get the amount of sleep your body needs. The average recommended amount of sleep is 6-8 hrs but everyone is different. Notice the difference between six and eight hours of sleep and how it affects you. Know how much you need.

Avoid sleeping pills: Unfortunately, many people turn to sleeping pills and other medications to solve their sleeping problems. By doing this, they are just treating the symptoms and not the cause. You should have them for short periods and only when prescribed by the doctor.

Put your alarm away from the bed: Never keep your alarm next to your bed. Always keep it a bit far which will cause you to wake and walk for a while. This will stop you from just hitting the snooze button and diving back under the covers.

Get up straight away: The best things you can do to wake up early and feel alert and fresh is to get up straight away. You may feel that you are getting a bit more rest by hitting the snooze button, but hitting the snooze button awakens your brain so it can never fully go back to sleep as it is anticipating the next alarm sound. So you will feel more tired than if you had just got up straight away.

Wake up with a Smile: As soon as you wake up, smile. There are opportunities and blessings waiting for you. Open up your heart to receive them. Look on the bright side of the day.

Let the sunlight in: Opening your curtains to let the sunlight in is a great way to make you feel more awake. Your mind will respond to light and bring you out of sleep.

Have a glass of water: Your body loses fluid overnight which can make you feel a bit tired when you wake up. Having a glass of water on an empty stomach will kick start your metabolism and as such you will wake up faster and feel more alert.

Stretch and Exercise: When you are groggy in the morning, a nice stretch in the fresh air can wake you up fast. Also, doing physical activity releases endorphins making you feel good. The more you exercise the more energy you will have as you become fitter and healthier.

Eat a high energy breakfast: Skipping your first meal of the day affects your energy level. You need to eat breakfast to get your metabolism going and making energy for your body. Have a heavy healthy breakfast and feel energized throughout the day.

Get up at the same time everyday: You need to get out of bed at the same time everyday, even on weekends. If you change times everyday you will irritate your body clock and find it extremely difficult to get out of bed.

Take a Nap in the Afternoon: The primary reason why people find it extremely difficult to wake up refreshed and happy is because they are not getting enough sleep. Try to take a nap for 20-30 minutes at day time. It helps reduce stress and you will feel refreshed.

If you want to be a morning person follow the above tips mentioned. Although all of them may not work for you, but some of them definitely will help.

Good Night, Sweet Dreams!

How to Lose Belly and Arm Fat

Belly and arm fat are among the most difficult types of fat to lose. Men tend to collect fat in the belly as they age. Many women tend to gather fat in their arms as they gain weight. However, belly and arm fat can be a problem for both men and women. The only way to effectively lose belly and arm fat is by losing fat all over the body. It is a scientific fact that you can not lose fat in just one place at a time. Unfortunately the fat cells in the belly and arms tend to be some of the last to shrink.

Step 1

Set realistic goals. It is possible to lose some belly and arm fat, but you may not lose all that you want. Some people are just genetically inclined to retain fat in those areas of the body. A disciplined diet and exercise program will help you reduce fat in those areas, but it will take some time and a lot of work. The more ambitious your goals, the more time and effort that is required.

Step 2

Start slowly. Many initially motivated people work out too hard their first time. They get incredibly sore then give up right away. Belly and arm fat loss is a gradual process. You may find fat disappearing from other areas of your body before seeing any noticeable results in your belly and arms. Don't get frustrated. If you stick with the program it will eventually work. Do a little bit each day then increase your efforts as you get more comfortable.

Step 3

Exercise regularly. The only way to lose fat is to increase your activity to speed up your metabolism. Do whatever you want as long as it gets you moving. Go for a walk, play tennis or ride your bike. Get your heart rate up for at least an hour and break a sweat. Increase your exercise as your body adapts.

Step 4

Lift weights. Resistance exercises are very important for losing belly and arm fat. Strong muscles burn a lot of calories and help melt away fat. It is important to point out that lifting weights with your arms and doing stomach crunches will not make you lose fat in those areas. It is not possible to spot reduce fat. However, strong muscles created by weight lifting will increase your metabolism and burn more calories. You should therefore lift weights for all parts of your body. Also, by toning your arms and building muscle, it is possible to improve their appearance without actually losing fat there.

Step 5

Change your diet. This does not have to be a radical change at first. Replace soda with water and drink plenty of it. Eat pretzels instead of chips. Eat fried food and dessert just once or twice a week. It is essential to reduce your calorie and fat intake while increasing your activity. As you become more disciplined you can make your diet even healthier.

Step 6

Get plenty of sleep. You body has a harder time losing fat when you get less than eight hours sleep. Snooze and lose the kilos.

Do you have a New Year’s Resolution?

While resolutions are well-intentioned, unfortunately most people fail at keeping them. With all the hype surrounding these promises, it’s easy to get caught up in them without really taking them seriously.

We live in a throw-away society and even our resolutions, I’m afraid, are not immune. However, especially for promises that include improving our health it’s in our best interest to not take them lightly.

So, what’s the secret to successful resolutions? While you can’t wave a magic wand and make your resolution come true, there are some easy steps to take to make it easier to fulfill your promise to yourself.

Choose an obtainable goal. Resolving to look like a super model is not realistic for the majority of us, but promising to include daily physical activity in our lives is very possible.

Avoid choosing a resolution that you’ve been unsuccessful at achieving year after year.

This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you’ve made before, then try altering it. For example, instead of stating that you are going to lose 14 Kg, try promising to eat healthier and increase your weekly exercise.

Create a game plan. At the beginning of January, write a comprehensive plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you’ll be more likely to succeed as well.

Break it down and make it less intimidating. Rather than one BIG end goal, dissect it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal. Then even if you aren’t able to reach your final goal, you will have many smaller, but still significant, achievements along the way. For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes, adding upper and lower body strength training to increase your muscular endurance, and running 2K with a personal best completion time.

Ask friends and family members to help you so you have someone to be accountable to. Just be sure to set limits so that this doesn’t backfire and become more irritating than helpful. For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively.

Reward yourself with each milestone. If you’ve stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you’ve lost 2 Kg, don’t give yourself a piece of cake as an award. Instead, treat yourself to a something non-food related, like a professional massage.

Don’t go it alone! Get professional assistance. Everyone needs help and sometimes a friend just isn’t enough. Sometimes you need the help of a trained professional. Don’t feel that seeking help is a way of copping out. Especially when it comes to fitness, research studies have shown that assistance from a fitness professional greatly improves peoples success rate.

Limit your number of promises. You’ll spread yourself too thin trying to make multiple changes in your life. This will just lead to failure of all of the resolutions.

On average only about 20% of us keep our New Year’s resolutions. Unfortunately, some of the biggest failures are found in fitness resolutions. But don’t let the statistics get you down. By following the tips above you’ll be better equipped to fall into the successful 20% category.

If you need professional help with a fitness-related resolution, enquire today for a complimentary consultation.