GIVEAWAY TIME!!!

Hi Everyone!

I am excited to announce my first giveaway and of course all in fitness fun...YEAH! I have always been a clip the hair back girl forever until my friends at a Girl and Her Band got in touch to try their product.  I am sporting the Forever In Blue Jeans band and I will share...I AM CONVERTED TO A BAND GIRL!  I was able to wear the band the whole day without it slipping out of place during my workout and throughout the rest of my evening...I had to give it the full go.  Anyway, after wearing it and being happy to have a band that sticks, is comfortable, and keeps my hair back without having to wear a clip and spray, I was happy to want to share it with you. So, I am offering a GIVEAWAY for a HEADBAND of YOUR CHOICE and BIG thanks to my new fab friends at a Girl and Her Band for the opportunity.  Now to get to the GIVEAWAY RULES:

1. Like a Girl and Her Band on Facebook and tell them that Stay Healthy Fitness sent You.

2. Like Stay Healthy Fitness on Facebook and let me know that YOU entered the contest....YES...you can brag...lol. 

3. Leave a comment on THIS BLOG POST sharing the most awesome place you plan to sport your new Head Band.

4. Winner will be randomly selected and chosen on July 17th by noon!

5.  All entries MUST be submitted by Tuesday, July 16th at midnight in order to be counted.

6. Winner will receive a Girl and Her Band Headband of your choice.

Optional rule: wear your new headband with a smile and let everyone know that you plan to live a Stay Healthy LIFESTYLE! Well...I want YOU to enjoy that healthy lifestyle at the very least :)

Have fun and I look forward to selecting a WINNER next week. Good luck and Stay Healthy! Darla

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding! 

Stay Healthy~ Darla 

- See more at: http://stayhealthyfitness.blogspot.com/#sthash.RA7566LU.dpuf

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding! 

Stay Healthy~ Darla 

- See more at: http://stayhealthyfitness.blogspot.com/#sthash.RA7566LU.dpuf

6 Essentials To Find The Best Home Exercise Equipment

By Thong M. Dao



Purchasing the best home exercise equipment isn't as simple
as you may believe. Indeed, you have to think about it a lot.
Here are a few essential elements to think of while making a
decision.

1. What's your goal?. Choosing the right type of equipment
and deciding how much you'll spend relies heavily on what you
want to achieve and your fitness level. So before jumping to
conclusion, ask yourself what you want to gain:
cardiovascular health, strength, energy, or what. Answering
those questions will help you pick the best equipment for
you.

2. What's your budget?. You need to decide how much to spend
on your equipment. The costs vary. An elliptical trainer
costs anywhere from $2000 to $5000, a treadmill from $1500
to $3500, a stationary bike from $500 to $1000. Remember
"you get what you pay for", so consider everything:
features, affordability and usability.

3. Space. Apart from your target and budget, the two other
evenly critical things to think of whenever buying workout
equipment are: to examine it and to measure the size. Whilst
the first is fairly automatic, the second is frequently left
out, merely because if you're at the store, it's difficult
to say if the best home exercise equipment can actually fit
into your free space. Therefore look at the space necessary
for the equipment. (It applies whether you've a home
gymnasium room or only a little space in the living-room.)

4. Have a look around. Inspect a different store and compare
to find out the best home exercise equipment. You had better
also do research on the Net to be educated of the product
you wish to purchase. Find out product reviews where you can.

5. Don't be deceived. Folks can do everything to make sales.
Therefore when you watch television adverts stating that you
are able to drop a few inches off your waistline or drop off
a few pounds after a week, do not fall prey. Yeah, these
seem too good to be true, and they are. Quick-fixes with
"before" and "after" testimonies could be appealing, however
remember that bodies don't change radically after some
sessions. Since if it does, everybody who wants to have
six-pack abs or who would like to drop off pounds after
pounds of fat must be satisfied right away.

6. Investigate all the cost. Installation, transportation,
and added charges are frequently neglected. So be sure you
know all the cost and are willing to pay off the final
amount for your best home exercise equipment.


Join my no-fluff (http://www.fat-free-fast.com) fat loss
newsletter and receive FREE prompt access to a 5-part
(http://www.fat-free-fast.com) super fitness mini-course
plus a wealth of top-notch freebies at your fingertips!

Increase Your Metabolism With These 10 Tips

By Thong M. Dao

There are many folks who would give everything they have to
increase their metabolism. Having a high level of metabolism
enables you to burn fat and lose weight fast with less
amounts of activity. Metabolism is the rate by which the body
produces and consumes energy and calories to support life.

Here is a list of items that will affect your metabolism;
frequency of meals, stress levels, diet plans, activity, and
the amount of muscle tissue your body has.

Here are 10 home run tips that will boost your metabolism.

1. Build up lean body mass. It is only natural that
metabolism decreases with age, but it is possible to counter
the effects. The amount of muscle you have is a strong
determinant to the ability to burn calories and shed fat. So
it goes without saying that exercise is essential.

Build strength and resistance by working out at least twice
a week, preferably with weights. Do easy exercises between
workouts. Simple tasks such as walking the dog and using the
stairs instead of the elevator can burn off calories.

2. Consume breakfast daily. Many individuals do not consume
breakfast. Breakfast is the most important meal of the day.
Have you ever noticed, those individuals who consume
breakfast are thinner than those that don't? Metabolism
decreases considerably if you wait to eat later in the day.

3. Spicy food is a friend of metabolism and helps increase
its level.

4. Sleep more. According to research, people who do not get
enough sleep run a greater risk of gaining weight. Also,
muscles are regenerated during the last couple of hours of slumber.

5. Increase water intake. Water flushes out toxins produced
whenever the body burns fat. Majority of the body's
functions involves water, and lack of water causes their
operations to decrease.

6. Have smaller meals. Every 2 to 3 hours we need to consume
a meal, approximately 4 to 6 meals a day. Remember we are
increasing our metabolism so, think healthy meal, not junk
food.

7. Planning on skipping meals? Well don't! One of the
biggest concepts of individuals who are trying to lose
weight is to skip meals. Big mistake! Skipping meals slows
down your metabolism.

8. Meals need to be planned in detail. Occasional eating is
a mistake. Plan what, when, and serving size daily.

9. Green tea. Green tea is also a friend of metabolism.
Green tea boosts metabolism but contrary to coffee, it has
no undesirable side effects.

10. Whole grain, beans, fruits, and vegetables are great to
assist you on your weight loss adventure.

Achieving the desired body weight is never impossible if you
have the determination and patience needed. Remember that
eating right and working out are not just a passing fancy,
but a lifestyle.

Subscribe to my hype-free (http://www.fat-free-fast.com)
fitness newsletter and gain FREE immediate access to a 5-day
(http://www.fat-free-fast.com/index.html) total fitness
course plus a ton of top-notch gifts at your fingertips!

Over 40 Fitness Made Easy

There's no doubt that fitness over 40 is widely discussed by
medical professionals, organizations and people in all walks
of life. They may complain because they can no longer climb
flights of stairs due to uncomfortable knees.

Everyday, either an acquaintance or a friend will speak
about the diseases of the heart or elevated cholesterol or
even say that someone was diagnosed with diabetes or raised
blood pressure.

Fitness programs are a good way to relax yourself and have a
less stressful life with a lot less diseases. Increasing
physical fitness levels help to build up muscle strength
which in turn supports joints and helps lower
arthritis-related pains.

Sadly, only 40% of individuals in the US get the suggested
amount of exercise and 75 percent are sedentary. This
statistical data is gradually increasing as is the number of
those who are suffering stress induced illnesses such as
cardiac disease, strokes, increased cholesterol levels,
raised blood pressure, and blood sugar disorders such as
diabetes.

Physical activity is not very helpful if it doesn't elevate
your coronary rate and breathing for 30 minutes, and fitness
over 40 programs don't always start in the gym. That may
mean taking a brisk 30 minute walk around the neighborhood,
jogging, riding bikes with the kids, rowing, watching TV
while on the treadmill, hopping on an physical exercise ball
or bouncing on a trampoline.

To start an over-forty fitness program, you should address
and think about changing your habits including nutrition and
diet.

Another thing to incorporate into your over forty program is
to eat more whole grains and fruits and vegetables. A
nutritionist can help guide you slowly in the right
direction towards a healthier diet that you can stick to.

Five to seven servings of fruits and vegetables, 8 - 10
glasses of water and decreasing the amount of white flour in
your daily diet will go a long way to improving your health.

Exercise is always essential but you also need a firm
foundation of nutrition, diet, and new lifestyles that will
make you healthier. Your fitness over 40 program can consist
of cardiovascular and strength training.

Physical exercise that improves the cardiovascular system
includes bicycling, jogging, walking, swimming, jumping
rope, and using a trampoline or exercise ball. You'll have a
better time and stick with it longer if you vary your
training and work out with friends.

Should you do the strength training aspect of a program, you
should skip a day before performing it again - as an
example, if you do it on Monday you should not do it again
until Wednesday.

Two to three days per week, strength training can be done at
home with hand weights or at the gym. Not only will strength
training improve your figure, it will also increase the
strength of your joints and diminish your chances of getting
osteoporosis.

Core Strengthening Exercises: Love Your Back

Core stability and core strengthening exercises are a much
overlooked, but vital, part of a comprehensive workout
routine and back health maintenance.

Twist. Turn. Bend over. Sit all day. Get in and out of the
car. Carry those groceries. We put our back through all
kinds of stuff, and it never complains. Or does it? If we're
out of shape in our core muscles, our back will let us know
pretty quick. The core muscles support the lower back and
internal organs, and if we stop taking care of them, like
most of us have, we are in for some soreness and more and
more days of pain the longer we let it go on.

And our workout routines become ever more risky; we always
are on the edge of straining our back.

OK, then, what are some really good core strengthening
exercises to do?

1. Pilates. Get in with the girls and do Pilates! Now, for
some reason, Pilates has a sort of wimpy reputation, but I
know first hand that a good Pilates routine will kick some
serious behind! I've gotten a lot stronger core since I
incorporated Pilates-type exercises into my regular workout
routine.

2. The Farmer's Walk. This is really a whole body exercise,
but your core will work real hard, as will your back, legs,
arms and hands. Just go pick up two very heavy dumbbells,
and carry them over to the other side of the room and back
again. Maybe another time. Your core will work overtime to
keep you balanced and stable.

3. The Wood Chopper. Hold a medicine ball in both hands over
your head and off to one side. Then, as if you were chopping
wood, swing it down and over toward the opposite foot. Then
swing it back up along the same path. Do that several times,
and switch sides. Make sure you use your legs and hips to
help keep your back from bending too much.

4. Saxon Bends. These are tough. Take that ball again, or a
weight plate if you need more weight, and hold it over your
head. Now bend over to one side, without bending your back
from front to back. You're just going side to side. When
you've gone as far over as you can, head on over to the
other side. Back to center again is one.

You can incorporate these exercises in your regular workout.
Put 'em in the middle, use them as a warm up (they are great
for warming up and getting away from the treadmill), or do
them at the end. Or devote a whole workout just to core
strengthening exercises; your body will thank you!

Some Questions On Heart Rate Answered

What is heart rate? Heart rate (HR) is an indicator of the
heart's work and is calculated as number of heart
contractions (beats) in one minute (beats per minute - bpm).
Individual heart rate is very much influenced by physical
fitness of the person, genetics, age and environment.

What is the heart rate reserve? Heart rate reserve is the
difference between the maximum heart rate and so called
resting heart rate. If your maximum heart rate is 200 beats
per minute (bpm) and your resting heart rate is 60 bpm, then
your heart rate reserve is 140 beats per minute (200 - 60).
Trained people usually have larger heart rate reserve than
those who do no sports.

What is recovery heart rate? Recovery heart rate is the
decreased heart rate measured after a period of time after the
training. For example if your heart rate immediately after
the training was 185 beats per minute (bpm) and after 2
minutes your heart rate decreased to 110 bpm, then the 110
bpm represents your recovery heart rate. Together with
maximum heart rate, recovery heart rate also helps to
determine the intensity of your training.

How does the heart rate decrease after training? The time
that the heart needs to decrease its rate to resting rate is
individual. Typically, trained people do have higher maximum
heart rates, their heart can work longer with higher heart
rates, their resting heart rate is lower than the heart rate
of an untrained individual and they need less time to reach
resting heart rate. With a semi-trained person, the heart rate
drops at least 20 beats per minute (e.g. 180 bpm during the
training, 140 bpm or less after 2 minutes).

What is resting heart rate? Resting heart rate represents
the number of heart beats in one minute while you are at rest.
The resting heart rate is best measured if you did not
perform any activity for at least 10 minutes (standing up
from the chair is considered an activity!), ideally after
waking up the natural way, without an alarm (an alarm signal
causes stress in an organism and results in an increased heart
rate) still resting on the bed.

What is maximum heart rate? Maximum heart rate represents
the highest number of heart contractions a person can bear.
As maximum heart rate can be truly measured only during a
moderated stress test under physician's supervision, you can
estimate your maximum heart rate using the following
formula: Maximum heart rate = 220 - age (in years); That
means that if your actual age is 34 years, your maximum
heart rate would be 186 bpm (220 - 34). The maximum heart
rate of a trained person is higher than the maximum heart
rate of the less fit person.

What is normal heart rate? There is nothing like average
normal heart rate. A typical resting heart rate of a medium
conditioned man is approximately 70 bpm. Genetics and mostly
physical fitness play a significant role. The resting
heart rate of a well conditioned sportsman can be as low as
40 bpm as a trained heart works more effectively.

What is a safe heart rate during training? If your heart
is healthy (means you never suffered from a heart disease or
a heart attack) the safe range would be 70-80% of your
maximum heart rate. This doesn't apply to people who are in
cardiac rehabilitation, their exercise heart rate is limited
at maximum 50-60% of their maximum heart rate.

What is the difference between Heart Rate and Heart Rate
Variability? While heart rate refers to the number of times
a heart contracts in one minute, heart rate variability
refers to the beat-to-beat alterations in heart rate.