You’re in the middle of your workout, everything is going great, and then suddenly something feels off. There’s a twinge of pain, a tingling sensation, or a wave of nausea comes over you. Or maybe you don’t feel anything until later, in the form of soreness or shin splints.
Whatever the symptoms may be, the cause is likely that you’re doing something about your workout wrong. With the help of fitness experts Dempsey Marks, Jessica Smith and Valerie Orsoni, we’ve got a list of the top signs your workout is doing more harm than good, and ways you can fix the problems.
You’re Super Sore the Next Day
A little soreness can be good, but if you’re so sore you can’t move, you need to tone your workout down a bit. According to Shape Magazine, that level of soreness can indicate that you’re well on your way to an overuse injury.
Dempsey Marks, fitness expert, yoga trainer, and founder of DempseyFit.com, suggests decreasing the intensity of your workouts by lifting less weight or doing fewer reps. She also suggests properly refueling your body by eating a post-workout snack, like her Strawberry Banana Crunch Smoothie Bowl, full of carbohydrates and protein.
When the word exercise is mentioned, a lot of people tend to begin thinking about long and hard hours spent at the gym. What we need to remind ourselves is that exercise doesn’t have to be dreadful and there are hundreds of ways to get a few minutes in each day. Ever thought about just simply walking for exercise? The benefits for walking are extensive, ranging from improving blood pressure and sugar to easing anxiety and arthritis pain. As today is National Walking Day, there’s never been a better time to put one foot in front of the other.
The list goes on and go, but for some reason we still find excuses to not go out for a walk. One of those excuses might be the poor weather. So what can we do about it? Check out an at-home walking DVD. Fitness experts like Leslie Sansone and Jessica Smith have given you excellent options in their new DVDs.
Walking DVDs give you no excuse for missing a 20-minute walk. With these programs, all you need is a little floor space and a few minutes before getting ready for work in the mornings. Not only will getting a quick and simple walk in at the beginning of your day rev up your metabolism, but it’ll also give you more energy to take on your crazy schedule. Think about it, has there ever been a time where you actually regretted a workout? And the bonus with these DVDs is the little time required to make it happen! (more…)
We, as a society, are far too sedentary. We hear more and more than we’re killing ourselves by sitting and that the least amount of exercise we can get away with each week is 150 minutes, or 30 minutes on five days a week. Most people balk at that, citing that even a brief half hour most days is too much for their chaotic schedules. Could new research from the University of Alabama help you squeeze in a workout?
Four workouts each week might be all you need, according to the study just published in the Medicine & Science in Sports & Exercise. The study found that, amongst women ages 60-74, that they were getting as much out of a workout, if not more, by doing so four times per week than those doing more or even less. In the group that did three aerobic workouts and three resistance workouts per week, they did not train any better than their counterparts, completing two of each type of workout each week.
Fitness expert Jessica Smith balks slightly at the study results, suggesting they could be misleading.
“I would agree that you can do less ‘working out’ in one week (4 vs. 6 sessions), but I worry that this kind of a headline will make people think that they can just hit the gym four days a week and then be sedentary the rest of the time.” (more…)
By Jessica Smith, co-author of Thin In 10
If your number one reason for not exercising regularly has been not having enough time to fit it in, get ready to toss that excuse out the window. This short, but effective, routine uses minimal space and zero equipment to help you squeeze in a shot of exercise anytime, anywhere! Try it once, twice or three times throughout the day for a total body workout that also keeps your heart rate elevated for maximum fat burning results.
The 10-Minute Total Body Tune Up
Do each of these five moves for the recommended time, with little to no rest in between exercises. Repeat the circuit 2x through in total for a complete 10-minute workout. Note: you may want a mat or towel for some of the moves done no the floor.
Total Toner #1: The 180-Degree Hip Circle
Targets: Core, Arms. Hips, Glutes, and Thighs
We want to spend the new year with you and help to kick-off those resolutions and goals.
Join us with Jessica Smith, respected fitness expert and co-author of Thin In 10, for a fun, informative, and motivating hour on New Year’s night! We’ll talk indulgences, goals, and how to actually make this your last resolution.
Where: Use hashtag #TI10
Who: Follow @DietsInReview and @JessicaSmithTV
When: January 1, 2013 at 9:00p EST / 8:00p CST
Giveaways: Thin In 10, 3 Jessica Smith workout DVDs, and DIR schwag! (more…)
Losing weight is not easy. Jessica Smith agrees because, although she now appears toned and beautiful, she admits it wasn’t always this way. So she and Liz Neporent, a best selling health author, wrote a book about losing weight to help others on their paths to success. It’s called The Thin in 10 Weight-Loss Plan, and she truly believes it can help those who need to shed pounds but have not been able to take that crucial first step to a healthier lifestyle.
Smith tells about her journey in the introduction of the book: “Jessica once tipped the scales at 170 pounds. She tried various diets, exercise plans, motivational programs—you name it, she tried it—but nothing worked. While some plans seemed to work at first, the success was always short-lived. She’d always gain the weight back and then some.”
Any of that sound familiar? One day, Smith had enough and decided to do something about it. Instead of grabbing for another candy bar to soothe her frustrations, she hopped on a stationary bike, telling herself she could have the candy bar after ten minutes. “While those 10 minutes were pretty rough, she felt great afterward—and she had lost the urge to dig into the chocolate,” the book says. (more…)
By Jessica Smith
Don’t waste time doing a bunch of crunches in hopes of flattening your abs for swimsuit season – instead, focus on moves that use your entire body and target your core muscles to stand taller, and create a stronger, more drawn-in center so you can wear that bathing suit with confidence this year! This Sexy Summer Abs Circuit workout, created by Jessica Smith, fitness expert and creator of the “10 Pounds DOWN: Cardio Abs” DVD, can help you work more muscles at once to burn more calories and speed up your results.
Click through to see the seven moves that will help you wear your swimsuit with confidence this summer!
Jessica Smith’s HIIT Workout
7 Warm-Weather Foods with Surprising Health Benefits
Post-Workout Ice Cream Sandwich Recipe
Next month, DietsInReview.com is going on a road trip to Upstate New York to help get the women and families of that community on the right track for health. We’ll be attending the one-day Women’s Health and Fitness Expo on May 19, 2012. More than 8,000 people will turn out to spend a day learning about nutrition, fitness, disease prevention, and to receive health screenings and even spa treatments.
Our resident dietitian, Mary Hartley, RD, will be presenting one of the keynotes, discussing the practice of intuitive eating. It’s something she employs in her own life, and after decades of working as a clinical dietitian, something she knows works for living a healthy, balanced life.
Throughout the day, Expo attendees can visit the DietsInReview.com booth to meet Mary and have a one-on-one nutrition Q&A with her, as well as determine your caloric needs for weight loss or maintenance. As well, our editor Brandi Koskie will be on hand to make sure you leave with some great DIR goodies!
We won’t be in the booth alone, though. Bernie Salazar, Biggest Loser season 5 at-home winner and our very first Biggest Loser correspondent, will be on hand to introduce everyone to his children’s fitness book, Monstercize. Health editor Liz Neporent will be available to sign books, and fitness expert Jessica Smith will be signing DVDs. (more…)
I rarely order food, but this was a photo shoot day (and an active one at that – I was demonstrating exercises for eight hours, so that meant a lot of muscular endurance work!) so I had to eat outside of my kitchen.
This lunch, courtesy of Muscle Maker Grill, was the Santa Fe Wrap, which consisted of grilled chicken breast, turkey bacon, red beans and brown rice, reduced fat cheddar cheese and zero carb signature sauce. The menu says it’s only 581 calories, but I am a little suspect of that number – think it may be higher, which is why I only ate half (which was HARD to do – it was so delish!).
On the side? I ordered their balsalmic vinegar potato salad. I love potatoes for energy during workouts (though this was not as good as I thought it would be, so I only ate a few, ha ha!). (more…)
Try this high intensity, interval training workout to burn up more calories in less time (no equipment required)!
By Jessica Smith
This high intensity interval training workout, created by certified fitness expert Jessica Smith, coach of the High Intensity Interval Training: Cardio Workout Music Mix, is designed to help you cycle through periods of aerobic and anaerobic conditioning to help you improve your fitness level, shorten your workout time and burn up tons of calories in the process!
Here’s how it works: after an easy five minute warm up (you can walk, march or jog in place or practice some of your favorite fitness moves), you’ll perform the interval sets listed below. Each set includes a short, 60-second period of high intensity (all out effort) followed by a two minute active recovery, done at moderate intensity (allowing your body time to recover, and time for you to catch your breath). Depending on how long you want to workout for (and how much energy you have to spend) you can choose to do the three sets once, twice or three times through in total.