Category Archives: Quick Tips

Healthy Prenatal Quick Tips

Weight Gain

  • Discuss with your doctor about how much weight you should gain during your pregnancy.

Nutrition

  • Eat foods rich in folate, iron, calcium, and protein. Consult with your physician about prenatal nutritional supplements.
  • Consume a healthy breakfast every day.
  • Consume foods high in fiber, and drink plenty of water to avoid constipation.
  • Eliminate empty calorie foods, and focus on nutritious eating.
  • Avoid alcohol, raw or undercooked fish, fish high in mercury, undercooked meat and poultry, and soft cheeses.

Physical Activity

  • Be physically active on most, or all, days of the week. If you have health concerns, talk to your physician before you begin.

Postnatal

  • After pregnancy, slowly get back to your routine of regular, moderate-intensity physical activity.
  • Return to a healthy weight slowly.

Information from the National Institutes of Health

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

 

Healthy Heart Tip

 

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

Quick Tip: 10 Tips To Avoid Injury At The Gym

MACHINE CHEST PRESS

MACHINE CHEST PRESS

WARM-UP

Start your routine with a warm-up.  Spend 10 minutes on a cardio machine, and work up to a light sweat.  

COOL-DOWN: Finish your routine with stretching.  Hold each stretch for 20 seconds.

WEIGHT MACHINES: Most machines have instructions, and illustrations showing proper body alignment.  Read the instructions so that you know how to use each machine.  If you need more help, ask a floor trainer.

LIFTING TECHNIQUE

  • Do not lift more weight than you can handle.  If your face turns beet red, and you can’t breathe, you’re lifting too much weight.  Overexertion leads to injury.
  • Do not swing dumbbells.  When weights are too heavy for your level of strength, you’re going to resort to swinging them instead of lifting.
  • Learn how to control free weights.  Barbells and dumbbells, known as free weights,  are more difficult to use than weight machines, because you have to control the weight while using correct alignment.  An out-of-control barbell is very dangerous to you and the people working around you.
  • If you’re new to lifting, start with machines, not free weights.

SEEK ADVICE

If you need advice, ask a trainer.  Gym members are not a reliable source of information.  Just because they belong to your gym, doesn’t mean they know any more than you do.

GROUP CLASSES

Let your instructor know if you have injuries before the class starts.  Ask their advice on whether the class is suitable for your level.  

PROPER CLOTHING

Always wear athletic footwear when training.  Proper footwear gives your feet support, and protects them from injury.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Quick Tip: Fast Track To Cutting Calories

SMALL LIFESTYLE CHANGES ADD UP

Don’t get discouraged when you think of cutting back on your food intake. Quick tips will help you begin reducing calories.  Start with one, or more changes.  Small changes add up.  So get going!

Aim for consuming 100 to 200 fewer calories daily.

10 WAYS TO CUT BACK ON CALORIES

  • Stop snacking after dinner.
  • Give up your evening dessert.
  • Drop the latte.
  • Eat smaller portions.
  • Don’t eat when you’re not hungry.
  • Cut down on cookies, or eliminate them.
  • Skip the banana. 100 calories.
  • Say no to a milkshake. Around 320 calories.
  • Everyday cut out two pieces of bread. That’s about 260 calories. 
  • Replace soda with water, or chilled herbal tea.  Regular 12 oz. soda 140 calories, 16 oz. 187.

ADD MORE ACTIVITY TO YOUR ROUTINE

Drive less, walk more.  You’ll also save money on gasoline.

Park your car at the end of the parking lot, and take a round-trip brisk walk to the mall.  

Walk up stairs instead of using an elevator, or escalator.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Quick Tip: Weight Loss Conversation

Personal Reasons For Weight Loss

Literally, or figuratively, look in the mirror.  Tell yourself one or more good reasons why you want to lose weight.

Write About It

Take one of those good reasons, and write a few sentences about your feelings.  If the writing flows, stay with it, and continue to write.  If you enjoy this process, start a Weight Loss Diary.

Start Your Own Weight Loss Coffee Club

Do you know other people like yourself who want to lose weight?  Form your own Weight Loss Coffee Club.  Have the members of your group do the writing exercises. Share your stories during your Weight Loss Coffee Club meetings.

Invite Guests To Your Club

Do you know friends, family or co-workers who have lost weight?  Invite them to your Weight Loss Coffee Club meetings to tell their weight loss stories.  Success stories will inspire and motivate everyone in your group.

Make It Fun and Informal

  • Forming your own informal weight loss group can be fun and educational. 
  • Go food shopping together.  Read food labels, compare ingredients.
  • Make a date to go out to eat.  Help one another to make healthy food choices. 
  • Take an exercise class with a buddy from your group.
  • Everyday go out for a brisk walk with a friend.

Copyright 2013 Irene Pastore and Blue Moon Personal Training