MTM Trainer Jeff Halevy will be streaming live here to answer any questions you might have about fitness, dieting, and maintaining a healthy lifestyle.
If you miss him, always feel free to post questions in the comments here or email him.
of my archives!
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Mary Note: Jeff made this video from a MoreThanMary reader request. If you have a fitness question, feel free to email me or comment below.
Whether you run or not, these exercises are effective at toning your legs, strengthening your core, and keeping your heart rate up during a lifting workout. Always think outside of the box and make exercising work for you.
Mary Note: I see people doing these three exercises wrong ALL THE TIME. Make sure that’s not you. Watch this video. If you don’t work out using the right form, you’re not getting the full benefit of your exercise. What a waste of time and energy!!
Umm…wow. That is more man than I’ve ever had to handle. Or, I should say, had the pleasure of handling :)
The hot bod belongs to MTM trainer Jeff Halevy!
Catch him on the CBS morning show at 8:30am EST (or set your DVR). He’s talking about the importance of weightlifting for women.
It will burn fat and increase your strength.
I see women working away on the StairMaster and treadmill and not as frequently utilizing the machines or free weights. Classes are a great way to have an instructor tell you what to do, but rarely do those classes ever focus on one particular muscle group.
So check out his segment and reconsider your routine.
Mary Note: When I feel tired around 3pm, I always grab a coffee, but find that it really doesn’t pick me up like I want it to. Something else I do, which is much more effective, is take the stairs to get my heart pumping a little faster. That tactic makes Jeff’s list!
People tell me all time they get really tired midday. Their first instinct is to reach for coffee or soda. NOT a good idea. There are three keys to staying energized throughout a long day, and I’ve come up with a helpful way for you to remember them.
Now think about it. N-R-G sounds like “energy.” Clever aren’t I?!
When you’re feeling tired, use one of these three tactics to get energized instantly!
What you eat not just at lunch, but throughout the day will affect your PM energy levels.
When you skip breakfast you create an energy deficit that can plague you for the whole day. Start with a healthy
breakfast that combines protein, carbohydrates and healthy fat. For women, 300-400 calories and men 500-600. And no skipping carbs; they’re not the enemy!
(e.g. spinach and feta omelet with whole wheat toast; oatmeal with almonds; a smoothie made from fruits; Greek yogurt and wheat germ)
The first sign of dehydration is usually fatigue. To keep energy levels up and avoid dehydration we need to make sure we’re taking in adequate fluids — and I don’t mean diet soda. Water is the most preferable form of hydration, and in order to avoid dehydration we must consume at least 2 liters — minimally — though 3 should be a target, throughout the day.
The foods we eat around lunchtime can drastically affect energy levels. Heavy foods that need a lot of energy for digestion — rich,
fatty foods — and foods that spike and subsequently drop blood sugar — simple carbs and sugars — will totally drain you of energy.
(e.g. fettuccine alfredo; pizza; hero/sub)
Keep meals small and don’t stuff yourself. Even if you’re at a nice meal out, eat until you’re full. Otherwise you’ll want to crawl into bed instead of tackling your to-do list.
It’s also important to eat smaller meals, or snacks, throughout the day. These snacks, just like lunch, shouldn’t include simple carbs and sugars which will only make you feel more tired. Healthy snacks should provide some carbs and protein as well.
(e.g. almonds and raisins; banana and almond butter; raspberries; blueberries and Greek yogurt – combine your sugar with protein)
It’s totally normal to feel a dip in energy in the afternoon due to our natural body clock (circadian rhythm). The dip we feel is from the release of melatonin which makes us sleepy. If you’re already sleep deprived much more likely to be hit hard by this dip. The best way to avoid the energy slump — or at least avoid its severity — is to get eight hours of sleep per night.just like our mothers told us. If your sleep pattern is normal, evidence supports that a short nap — 20 minutes or so, but not much longer — can improve energy levels for the rest of the day.
Unlike energy drinks and supplements, a quick fix that’s free and good for you is simply getting up — preferably outside — and moving.
Sunlight affects our internal body clock, so when you feel tired get out and get some daylight. Even better is doing so and getting a brisk walk in because.
A short bout of exercise/activity is a great way to boost energy levels. Even if you can’t get outside, do some exercises right at
your desk that circulate blood around the entire body. Mary has been giving you small challenges to do every day for a week – 100 squats, 20 pushups, 100 crunches - these are a great example of ways to stay energized.
(e.g. squat, walkout, dips on chair or desk)
Poor posture can absolutely zap you of energy. When you sit slumped over the desk, you compress your chest cavity and put extra stress on the neck and back which lead to fatigue. When you sit up correctly, you get deep quality breaths which can alone beat back fatigue.
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Is it day 3 or day 1 of your resolutions? Whatever the case may be, hit it hard!!
As I always say, exercise is also mental, not purely physical. Jeff gives
you two good tips in this video to help keep you smiling in the
midst of putting your resolutions into motion in the new year. If
you take his advice, you’ll find you won’t get burned out as
quickly on whatever you’ve set your mind to.
MR Note: Apparently there’s a new diet fad in the UK because Kate Middleton’s MOM is shedding pounds for the wedding. Jeff breaks down the Dukan Diet pretty simply for you here.
– Jeff Halevy, Our Trainer
MR: Jeff is right. It’s important to repeat good behavior so they become habits. Whether it’s in our diet or fitness.