He's Fit

Snow Shoveling as a Workout

2009-02-24T14:48:01-05:00

No one likes to do it, but when done properly and safely, shoveling snow can be a good workout.

As a matter of fact, it is an activity much like weight lifting where you exert a lot of energy without much movement.

Check out this full report from the Cleveland Clinic:

Written by Jamal Walker for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Fitness, Alt. Therapies, His Health, Physical Health

The Lowdown on Sports Drinks

2009-02-23T14:00:00-05:00

In the 1960’s, a certain football coach had a dilemma. His players were suffering from heat related illnesses during games and practices and he had no idea why. In an attempt to find a solution, he met with the universities physicians to discuss the issue.

The physicians came to the conclusion that the problem was that players were sweating out valuable fluid and electrolytes which were not being replaced. In addition, glycogen stores were depleted for energy use, and they weren’t being replenished either. This led to the players feeling run down.

The physicians, armed with this information locked themselves in the lab and formulated a drink containing the necessary balance of carbs and electrolytes to replenish what the players lost through sweat. The salt content of the drink also had another effect – it induced thirst in the players, so they consumed more water. The improvements in performance produced by the drink earned it instant fame. Today, you know the drink as Gatorade. True story.

Sports drinks are common in many households today, for the reasons listed above and because of marketing. We are constantly fed the notion that we need sports drinks if we are even remotely active in our daily lives. But do you really need sports drinks to perform at your best? What benefit will the weekend warrior or the hobbyist athlete derive from sports drinks? It depends on the duration and intensity of what you are doing.

Sports drinks contain salt and carbohydrates, which translates to calories. If you are performing intense physical activity for more than an hour, you will likely have depleted enough glycogen and electrolytes to deem a need for a sports drink. However, if the duration was less than an hour, you may be better off staying away from the extra calories and just drinking water.

Research sources and for more information: [picture]

Written by Donnell Peavy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Health, Physical Health, Lifestyle Health, His Nutrition, Healthy Eating, Supplements

How Much Are You Indulging When You Eat Out?

2008-07-31T16:00:01-05:00

If you’re working on losing weight, you can start a new diet plan, count calories, and omit certain foods or ingredients with your meal. More and more people are often finding that no matter how carefully they monitor their daily diet they still keep gaining weight. Part of this may have to do with the calorie count that comes from restaurant food. Even a choice that would normally be healthy if made at home could add up to more fat, calories, carbs, and cholesterol than you may think.

Melinda Beck of The Wall Street Journal says that New York City recently passed a law that requires restaurants to post a detailed nutrition guide to each meal option. Restaurant customers in New York are getting a hard slap in the face when they see just how bad their choices really are. For example, Beck says, “Applebee’s Fiesta Lime Chicken packs 1,290 calories. Pizzeria Uno’s Individual Chicago Classic (serves one) has 2,310 [and] an appetizer like T.G.I. Friday’s Jack Daniel’s Sampler at 2,330.” Considering that the recommended calorie intake ranges from 2,000 to 2,500 calories per day, just one appetizer covers your entire daily value.

What makes these meals worse is that “healthy” options can be worse than eating carbohydrate-loaded bread. For example, “At Shea Stadium’s Metropolitan Club, the Grilled Chicken Caesar Salad is 807 calories; the Grilled Chicken Sandwich is 340.” Theoretically, since the salad contains more vegetables and excludes bread, it should be the healthier choice. However, the high content of fat and calories in salad dressing boosts the calorie content to staggering amounts.

How can you make smart choices when you eat out? Pick and choose better ingredients in you food if possible. For example, substitute mustard for mayonnaise in your turkey salad. When choosing a salad dressing, pick a low-calorie option or a low-fat alternative to your favorite dressing and avoid toppings that significantly raise the calorie content of your meal. Also, instead of eating the entire meal in one sitting, you could share it or take half of it home to eat later. Be sure that even if you don’t eat the whole thing that it is still the biggest meal of the day. Ordering your vegetables steamed or asking the chef to use less butter or cooking oil when preparing the meal will not change the way your meal tastes, but will cut down on calorie content considerably.

By altering the content and portions of your food, you can enjoy a great meal at a restaurant without feeling guilty about it. However, if you still feel self-conscious or guilty about how much you’re actually eating, websites like http://www.chowbaby.com, http://www.thedailyplate.com, http://www.calorie-count.com, and HealthyDiningFinder.com will provide you with nutrition facts of meals in a wide variety of restaurants. By checking out these sites ahead of time, you will have a more informed decision about your choices before you indulge.

Sources and other research information:
[http://online.wsj.com/public/article/SB121728720696791385.html?mod=2_1566_leftbox]

Written by Denise Musumeci for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: In The News, His Health, Physical Health, His Nutrition, Healthy Eating, Diets

Bodybuilding on a Budget: Tuna and Warm Potato Salad

2008-07-22T17:00:22-05:00

Today’s tasty tuna recipe comes from franceattraction.com The prep and cook time is longer than previous recipes, but it sounds like it’s definitely worth it. I have yet to try this one, so if you make it, be sure to drop us a line and tell us how much you liked it.

Preparation: 30 minutes
Cooking: 30 minutes
Serves: 6

500g small new potatoes
olive oil for coating
250g cherry tomatoes
200g fine green beans, topped and tailed
200g tuna in olive oil, drained
4 anchovies, cut lengthways into thin strips
1 large bunch of basil

For the dressing:
2 shallots, finely diced
3 tbsp white wine vinegar
2 tbsp grainy mustard (such as Meaux) sea salt
freshly ground black pepper
7 tbsp extra virgin olive oil

Gently cook the potatoes in their skins in a pan of simmering water for 20 minutes. Heat the oven to 200°C/gas 6. Lightly brush a baking tray with olive oil. Toss the cherry tomatoes in the oil to coat them and roast in the hot oven for 10 minutes. Put the dressing ingredients, except the oil, into ajar with a tight fitting lid and shake until well blended. Then add the olive oil and shake vigorously again. Drain the potatoes, cut them in half and place in a salad bowl. Pour the dressing over and toss to coat the warm potatoes. Plunge the green beans into boiling water and cook for 2 minutes. Drain well and add, warm, to the potatoes. Flake and add the tuna along with the anchovy strips and the tomatoes straight from the oven, and gently mix. Tear up the basil, scatter it over the Tuna Salad and serve this tuna recipe at once.

Research sources and for further information: [franceattraction.com]

Written by Donnell Peavy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Health, Lifestyle Health, His Nutrition, Healthy Eating, Diets, Recipes

Athletes and Heat Strokes

2008-07-17T17:30:00-05:00

With the summer heat at its peak, the risk of heat stroke rises. The problem is that most people do not even realize that they are having a heat stroke until they collapse after finishing their exercises.

Most of the time, the athlete is unaware that they are suffering from heat illness and often feel no symptoms at all. “Your cognitive ability and your capacity to make a rational decision is indeed compromised,’’ said Michael F. Bergeron, director of the environmental physiology laboratory at the Medical College of Georgia. “You hear all the time that the athletes themselves didn’t know enough to stop and didn’t want to stop and have no memory of what happened.”

How can you tell if someone may be suffering from a heat-related illness while exercising? The athlete may seem disoriented or confused and may have less coordination than usual. Their skin may seem hot and red, even if they are not sweating and they may not have any recollection of any conversation that you may have had while suffering from heat exhaustion.

If you think someone is having a heat stroke or heat-related illness, sit him or her down immediately in the shade or inside a cool environment. Give the athlete some water and put ice or a cold rag on his or her head to reduce body temperature. If they are suffering from any of the symptoms mentioned above, do not let the athlete tell you that they feel fine. He or she is the worst judge when it comes to heat exhaustion because that person is more than likely unaware that they are suffering a heat-related illness until they pass out. Exercising with a partner in the summer heat may be the safest thing to do to ensure each other’s safety because your partner will notice your symptoms first.

Research sources and for more information: [NY Times]

Written by Denise Musumeci for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: In The News, His Fitness, Injuries & Rehab, His Health, Physical Health

Quote of the Day 7/17/08

2008-07-17T13:00:00-05:00

“Somewhere in the world someone is training when you are not. When you race him, he will win.”
- Tom Fleming’s Boston Marathon Training Motto

Written by Jamal Walker for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

Bodybuilding on a Budget: Tuna

2008-07-16T17:30:00-05:00

One of the most commonly sought after foods for protein consumption also happens to be one of the cheapest – tuna. You can usually find it on sale at your local grocery store, and it is low fat (opt for tuna canned in water, not oil) and packed with protein. Another benefit of tuna is that it’s ready to eat – all you need is a can opener and a fork. From time to time, however, you may get tired of tuna in a can and want to add some flare to your meal. If so, then this series of articles is for you. I will be posting quick, healthy tuna recipes you can try. If you plan ahead, you can create several day’s worth of meals which will save time in the mornings before work.

Ingredients:
1 6oz. can tuna, drained
1 egg white
1 tbsp. oatmeal
¼ tsp garlic powder
2 tbsp. onion, diced
Salt to taste
Lemon Pepper to taste
2 tbsp. reduced-fat mozzarella cheese (optional)

Mix all ingredients except cheese together in a small bowl. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray. Make two small patties by spooning Â½ of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty. Cook until both sides are brown. Top with 1 tbsp. cheese and serve alone, on top of light bread, or with sides of choice.

Nutritional Info:
Calories - 146.5
Carbs - 4.5 g
Protein - 25.5g
Fat - 2g
Fiber - .5g

Written by Donnell Peavy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Health, Physical Health, Lifestyle Health, His Nutrition, Healthy Eating, Diets, Recipes

Quote of the Day 7/16/08

2008-07-16T13:00:00-05:00

“We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action.”
- Frank Tibolt

Written by Megan Hueter for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day, Success Stories

Dr. Mirkin: Caffeine, Hot Weather and Exercise

2008-07-15T17:30:01-05:00

A study from Toledo, Spain shows that giving caffeine to dehydrated bicycle racers helps them ride faster, longer and with more power in hot weather (Medicine and Science in Sports and Exercise, July 2008). When combined with water and carbohydrates, caffeine ingestion increases the force of muscular contractions which helps them to pedal with more power. Almost all professional bicycle riders take caffeine is some form because they know it helps them to ride faster.

Another recent study from the University of Illinois, Urbana-Champaign shows that caffeine helps to reduce muscle pain in riders pedaling as hard and as long as they can (International Journal of Sport Nutrition and Exercise Metabolism, May 2008). Other studies have shown that caffeine is a diuretic only when a person is at rest, not during exercise.

Check out this article from partner site Her Active Life for more information on these studies and tips for exercising in the heat.

Written by Megan Hueter for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: In The News, His Fitness, Cardio Training, His Health, Physical Health

Quote of the Day 7/15/08

2008-07-15T13:00:00-05:00

“If everything’s under control, you’re going too slow.”
- Mario Andretti

Written by Jamal Walker for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

Food Dreams

2008-07-14T17:30:00-05:00

Looking for a way to cut calories? Visualizing your meals might be an exercise you’ve yet to try. A recent study published in the Journal of Physiology & Behavior (2008) revealed that women who wrote a detailed description of their last meal (it happened to be lunch for this study) ate fewer cookies than those who didn’t.

Do you remember what you had for dinner last night?

Written by Martin Kennedy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Health, Physical Health, His Nutrition, Healthy Eating

Quote of the Day 7/14/08

2008-07-14T13:00:00-05:00

“Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.”
- Muhammad Ali

Written by Jamal Walker for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

The “Fully Functional” Workout

2008-07-13T17:30:00-05:00

Even though your gym may not be “fully functional,” there are certain ways you can tailor your workouts to get what you want out of them. Whether you’re traveling or simply working long hours, it’s important to understand that you don’t need a “fully functional” fitness facility. A recent post from That’s Fit discusses this problem, and how you can find a successful solution.

Author Chris Sparling recommends a standard 30-minute workout, comprised of stretching, walking, jumping jacks and squat thrusts. He also recommends dips, push-ups and modified squats, all of which can be performed in the comfort of your bedroom or hotel room.

Written by Megan Hueter for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Fitness, Cardio Training, Strength Training, Alt. Therapies, His Gear & Apparel, Equipment, His Health, Physical Health

Quote of the Day 7/13/08

2008-07-13T13:00:00-05:00

“In a crisis, don’t hide behind anything or anybody. They are going to find you anyway.”
- Bear Bryant

Written by Martin Kennedy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

Don’t Get Down with the Sickness

2008-07-12T17:30:00-05:00

Ringing phones, tapping away at a keyboard, voices chattering in the background, papers all over the place… These are things that come to mind when I think of my workplace. Typical, fast paced corporate life. What doesn’t usually come to mind is disease. You eat, scratch, sneeze, etc. at your desk and then touch your keyboard, phone, other people… An office is a rest haven for all sorts of bacteria and viruses.

A study done at the University of Arizona showed that an average desktop can contain 21,000 germs per square inch and 25,000 per square inch for the typical phone; the toilet only has 49! The reason for this is that phones, mice, desks and keyboards are items that get touched a lot. Also, desk surfaces get eaten on. The simple fact of the matter is that many people do not clean these surfaces on a regular basis. “Nobody ever cleans a desktop until they start sticking to it, from what we’ve found,” says Dr. Charles Gerba, the man responsible for conducting the study. “A lot of people eat and slop on their desks all the time so it basically turns into a bacteria cafeteria during the day, and that’s one of the reasons you get a lot on your desktops.”

One way to help cut down on this is to wipe the surfaces down daily. Of course, this becomes a chore, and most likely will not be done with such frequency. Another germ fighter is washing your hands. Every day at work I see people running in and out of the restroom without washing their hands. As stated before, I work in a corporate environment by day, so these same people will turn right around and shake someone’s hand…yuck. In addition to washing the hands, try hand sanitizer. It doesn’t cost that much and you can keep a dispenser right on your desk.

Too sick to work?

Workplace analyst Lori Rosen suggests that companies have a list of guidelines which tell employees whether to stay home or come to work. Quite naturally, coming to work while sick increases spread of germs and results in other people getting sick. A basic guideline of Rosen’s is that employees stay home until they have been symptom free for 24 hours. Seems simple enough – my kids’ daycare has the same policy. That may be why it’s hard for adults to follow that guideline. “…Even though they know when they should keep their kids home from school, they don’t know that about themselves because they think, ‘Well, I’m an adult I can deal with it differently,’ but in fact it probably isn’t,” Rosen said.

Research sources or for more information: [CNN]

Written by Donnell Peavy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Health, Physical Health, Lifestyle Health

Quote of the Day 7/12/08

2008-07-12T13:00:00-05:00

“It’s a very bad thing to become accustomed to good luck.”
- Publilius Syrus

Written by Jamal Walker for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

Exercise May Help You Lose Weight

2008-07-11T17:30:00-05:00

Okay…so that’s not exactly new news. We have known for eons that exercising provides numerous health benefits, one of which is weight loss through the burning of calories. What is new, however is the notion that exercising may also be a catalyst for increased production of a protein known as brain-derived neurotrophic factor (BDNF), which may be an appetite suppressant.

Dr. A. Veronica Araya of the University of Chile Clinical Hospital conducted a study on fifteen overweight men and women in which BDNF levels were checked prior to beginning and exercise program and again 3 months into the program. The test showed that test subjects had a significant reduction in body fat and waist size and lower blood pressure, as was to be expected. What was also found, however, was that subjects reported a decrease in their appetite, and that their BDNF levels were elevated. Dr. Henry Anhalt of the Animas Corporation theorizes that BDNF may act as an appetite suppressant. “The reduction in calorie intake could be related to the effect of BDNF,” he says. “...however, this was not directly tested.”

The Sackler School of Graduate Biomedical Studies at Tufts University School in Boston has been conducting BDNF research as well. They noted that in mice whose BDNF gene was deleted ate more and became much heavier than mice whose BDNF gene was intact. This provides evidence that a “fat gene” may actually exist. One third of the American population is obese; it is estimated that one fourth of the US population has mutated BDNF.

Research sources and for more information: [LA Health News]

Written by Donnell Peavy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: In The News, His Health, Lifestyle Health

Quote of the Day 7/11/08

2008-07-11T13:00:02-05:00

“Leadership, like coaching, is fighting for the hearts and souls of men and getting them to believe in you.”
- Eddie Robinson

Written by Martin Kennedy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

Have You Caught “The Itis”?

2008-07-10T17:30:00-05:00

If you are at fan of the animated comedy “The Boondocks”, then you may be familiar with the term “the itis”. For those of you not familiar with the term, basically, “the itis” is the tired yet satisfied feeling that you get after eating certain foods. If you have ever had the sudden urge to take a nap shortly after eating a meal, then you have experienced “the itis”.

In more technical terms, what I have been referring to is partially caused by an amino acid known as tryptophan. Tryptophan is an essential amino acid – it cannot be produced by the body and therefore must be included in the diet. It can be found in chocolate, bananas and most meat and dairy products. Tryptophan is necessary for the production of serotonin, which is necessary for the production of melatonin – serotonin has a calming effect on the body and melatonin is a sleep inducer.

Tryptophan cannot work optimally, however, if the body is full of protein. (thereby dispelling the myth that turkey, which is rich in tryptophan, causes drowsiness.) What triggers “the itis” is carb consumption. Carbohydrates trigger the release of insulin, and as a result, amino acids (those competing with tryptophan and preventing you from getting sleepy) leave the bloodstream and enter the muscles. Once that happens, the bloodstream is saturated with tryptophan and you are become more than eager to take a nap.

There are other factors which contribute to “the itis” as well. Fats are one such contributor. Fats take energy to digest and slow down the digestive system. In order to compensate, the body increases blood flow to the digestive system by decreasing it elsewhere, resulting in decreased energy. Alcohol is a depressant; it slows the body down. This paired with the already over taxed digestive system and decreased energy makes you even more tired. And, if you have eaten a big meal – like consuming too much potato salad and barbeque on the fourth of July – Your body must work even harder still to digest everything. I think you see where I am going with this. Big meals, like those typically consumed on holidays or the big Sunday dinners that occur in some households are the culprit behind the intense urge to sleep known as “the itis”.

Research sources and for more information: [Wikipedia]

Written by Donnell Peavy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Health, Physical Health, Lifestyle Health, His Nutrition, Healthy Eating, Diets

Quote of the Day 7/10/08

2008-07-10T13:00:17-05:00

“If you do not hope, you will not find what is beyond your hopes.”
- St. Clement of Alexandra

Written by Megan Hueter for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

The Summer’s Worst Foods

2008-07-09T17:30:00-05:00

The summer can be a great time. Unfortunately, it’s not always the healthiest for our bodies. Check out this slideshow from WebMD. It shows how backyard barbecues, cocktails at the pool, baseball games, and lots of fried chicken, ribs, potato salad, ice cream, hot dogs, and beer come together to make the fattiest foods we can eat. The post says, “While most people are more active during the summer, it may not be enough to burn off all the extra calories from fattening summer treats.” I completely agree. Check it out.

Written by Megan Hueter for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Nutrition, Healthy Eating

Quote of the Day 7/9/08

2008-07-09T13:00:00-05:00

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”
- Edward Stanley

Written by Jamal Walker for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

Protect From the Sun

2008-07-08T17:30:00-05:00

Did you know children receive about 80% of their lifetime sun exposure by the time they are 18? To learn more about sun safety, visit our partner site Her Active Life.

Written by Lindsay Hutton for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: In The News, His Fitness, Injuries & Rehab, His Health, Physical Health, Lifestyle Health

Quote of the Day 7/8/08

2008-07-08T13:00:00-05:00

“Happiness does not consist in pastimes and amusements but in virtuous activities.”
- Aristotle

Written by Megan Hueter for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

11 Foods We Should Eat, But Don’t

2008-07-07T17:30:00-05:00

Doctors, health experts, and advertisements always emphasize the importance of healthy eating and make suggestions on how to improve our diets. Some of these suggestions include eating fruits and vegetables, nuts, yogurt, fish, and lean meats. Recently, Tara-Parker-Pope quoted in the NY Times Well Blog that there are many health-benefiting foods that people are not eating, but should. According to her report, “Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t.” Parker-Pope gives a brief explanation of eleven of Bowden’s favorite foods from his book, The 150 Healthiest Foods on Earth.

Beets make the top of the list because, like spinach, they contain lots of foliates and have red pigments that may help fight cancer. Though many people do not like cabbage, it makes the list because it contains nutrients like sulforaphane that boost cancer-fighting enzymes. Swiss chard is a green vegetable that has carotenoids that are beneficial for aging eyes. Though cinnamon may be common in things like oatmeal and applesauce, it is normally not consumed on a regular basis, even though it may help control blood pressure and is an antioxidant. Many people are turned off when they hear the word prunes, but they are nothing more than dried plums, which have many antioxidants. Sardines are essential to a healthy, well-rounded diet because they are a rich source of omega-3 fatty acids and are loaded with calcium and other minerals and vitamins that are important to a healthy lifestyle. Turmeric spices have cancer-fighting properties and can be used in vegetable recipes. Frozen blueberries have been found to help enhance memory and may possibly help retain it while you age. Canned pumpkin is last on the list but not least, since it is a great source of fiber, may help boost our immune systems, and has few calories.

The 150 Healthiest Foods on Earth discusses the foods and spices listed above in more detail and make suggestions on how to eat them. While ideas are made for eating these foods, they can be consumed pretty much any way we choose, whether they are eaten by themselves or added as an ingredient to our favorite dishes. The book also has many other healthy foods listed with explanations on why they are so good for our health. We may be able to combine two or more of these foods to benefit our health in multiple ways when we consume a meal. Just be sure not to combine these foods with ones that deteriorate our health, otherwise the benefits will be outweighed by the effects of eating bad foods.

Written by Denise Musumeci for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: In The News, His Health, Physical Health, Lifestyle Health, His Nutrition, Healthy Eating, Diets

Quote of the Day 7/7/08

2008-07-07T13:00:01-05:00

“It is hard to fail, but it is worse never to have tried to succeed.”
- Theodore Roosevelt

Written by Megan Hueter for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

How to Stretch Properly

2008-07-05T20:00:00-05:00

Of course, we have all heard about the value of stretching. Stretching increases flexibility strengthens muscles and decreases your chances of developing back problems. Stretching may not be as common sense as it sounds, however, and improper stretching can lead to problems. When stretching, there are a few guidelines which should be followed to ensure that you do not hurt yourself.

No Ballistic Stretching
Ever noticed how some people bounce into their stretches and bounce while holding the stretch? This is ballistic stretching. Stretching in this manner actually increases chances for injury, as the muscles will automatically tighten when jerked unexpectedly – similar to how a seatbelt locks upon impact or when you slam on the breaks. Bouncing against the overly tightened muscle may cause tears or strains.

Relax Into the Stretch
Something I see all the time is people merely going through the motions when it comes to stretching. They perform the stretch, holding it for no longer than two seconds, and then perform another stretch. Stretching in this manner does absolutely no good, as flexibility will not be increased without holding the stretch. Hold your stretches for at least fifteen seconds.

When to Stretch
Recently, this has become a pretty popular subject of debate. The traditional, old school take on the issue is that you should stretch prior to your workout as part of the warm up. Newer schools of thought suggest that you stretch after a vigorous warm up, as it can be dangerous to stretch a cold muscle – you are putting it at a greater risk for tears and sprains.

No fitness program would be complete without stretching If properly done, you will enjoy the benefits of stronger, longer more supple muscles which make your everyday life more enjoyable.

Written by Donnell Peavy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Health, Mental Health, Physical Health, Lifestyle Health

Quote of the Day 7/5/08

2008-07-05T13:00:00-05:00

“I am only one, But still I am one. I cannot do everything, But still I can do something; And because I cannot do everything, I will not refuse to do the something that I can do.”
- Edward Everett Hale

Written by Megan Hueter for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

How Fit is America?

2008-07-04T20:00:00-05:00

Here is an out of the box idea for people who lack the motivation to exercise or need to exercise more – pick a sport you enjoy and engage in it several times per week. The percentage of Americans who engage in regular exercise activity is already ridiculously low at a mere 15%, but the portion who engaged in sports activities such as dancing, basketball, baseball and golf reported longer durations of exercise than those who did the usual gym routines such as lifting weights, using cardio machines and even yoga. Education also seems to play a role, as it was shown that people possessing some sort of college degree were more than twice as likely to exercise than those with a high school diploma or less.

Perhaps what’s even more alarming is that the fifth of the population that works out is not evenly distributed throughout the country. An article posted in the USA Today earlier this year discussed the nation’s fittest and fattest cities. According to the study, sin city – Las Vegas – is the fattest city in the nation…for the second year in a row. The fittest city is Colorado Springs, being the home of the Olympic training facility and several military bases. The city boasts more health food stores per capita than any other city in America. If you want to find out how fit your city is or isn’t, check out the entire listing.

Written by Donnell Peavy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: In The News, His Health, Physical Health, Lifestyle Health

Happy Fourth of July!

2008-07-04T16:30:00-05:00

The Editors and staff of Hesfit and the TFS Media Network wish you, your friends and your family a safe and happy Independence Day.

Written by Megan Hueter for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: In The News

Quote of the Day 7/4/08

2008-07-04T13:00:01-05:00

“I do this real moron thing, it’s called thinking, and I’m not a very good Amercian because I like to form my own opionions.”-
- George Carlin

Written by Jamal Walker for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

Scared to Cook Meat? We Are Too!

2008-07-02T21:00:01-05:00

If news of salmonella-infested tomatoes and raw milk concerns don’t have you biting your nails over food safety, then, girl, we don’t know what will! Because the truth is, many of us have begun to grow a bit queasy over the foods we are preparing for our daily meals. Check out this article from partner site Her Active Life which discusses food safety issues you need to be aware of this summer.

Written by Caroline Shannon for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: In The News, His Health, Physical Health, His Nutrition, Healthy Eating

Quote of the Day 7/2/08

2008-07-02T13:00:02-05:00

“I learned that if you want to make it bad enough, no matter how bad it is, you can make it.”
- Gale Sayers

Written by Megan Hueter for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

Dear Diary…

2008-07-01T17:30:00-05:00

One of the beautiful things about working out is progress. You get to see and feel your body transform. But, keeping the intensity up is paramount, or your body doesn’t adapt, get lazy and the next thing you know, you’ve hit a plateau. If you aren’t keeping track of your workouts, you may be more susceptible to this. The solution, however, is simple enough: use a fitness journal. You can buy journals such as BodyMinder, you can make your own, or you can use online journals, such as DailyPlate.

BodyMinder has weekly plan worksheets for you to list out days you intend to work out in a given week and what type of exercise you are doing. After filling out your weekly plans, there are daily workout sheets where you input the work you actually accomplished. These are divided into strength and cardio and there is also a dietary section where you may keep track of foods you ate for that day. You are also provided with a small guide of calorie counts of common foods, weekly progress sheets, a section to input games and competitions you have entered and even vinyl sheets where you can place before and after pictures.

Daily Plate has both fitness and diet sections and feature a huge database of foods and fitness activities. They even have calorie breakdowns of various foods and the journal keeps track of your caloric intake and expenditures. The DailyPlate site also provides peer support in the form of discussion forums and groups. You can pick a goal, find a group for it and engage in discussion with people who have similar fitness goals to your own.

Keeping a journal can be an educational and rewarding experience, but you must have the honesty to keep accurate records and the persistence to keep it going. Once you get in the habit of keeping your journal, you may find yourself wondering how you ever made it without one.

Written by Donnell Peavy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Gear & Apparel, Gadgets & Access, Reviews, His Health, Mental Health, Lifestyle Health

Quote of the Day 7/1/08

2008-07-01T13:00:00-05:00

“Whoever waits for time to pass loses time.”
- Sicilian Proverb

Written by Jamal Walker for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

Think Beyond Sandwiches for Lunch

2008-06-30T22:00:00-05:00

It turns out, when Her Active Life writer Martinique Haller was on Weight Watchers, she combed through local chain restaurants Web sites, and couldn’t find anything less than ten points. Instead, she suggests a twice-baked potato, vegetable pita, mini burrito-wraps or egg salad. To read more, check out this post from Her Active Life.

Written by Megan Hueter for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: In The News, His Nutrition, Healthy Eating

Quote of the Day 6/30/08

2008-06-30T13:00:00-05:00

“Impatience never commanded success.”
- Edwin H. Chapin

Written by Martin Kennedy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day

This Week: An Eye on Phelps in the Trials

2008-06-29T19:00:06-05:00

To qualify for an individual event in Beijing, Phelps needs to finish first or second in the Olympic trials this week. Phelps is entered in nine events, but he dropped out of today’s 400 free on Saturday, and might drop out of one or two more before the finals. It’s all about strategy, not getting injured, and most important: winning.

At the Olympics in Athens four years ago, Phelps won six gold medals (four individual, two relays). Mark Spitz won seven golds in 1972. Guess how many gold medals Phelps wants to win in Beijing in August? Think eight. But is this feat impossible? This week will tell us.

Here’s a look at Phelps’s schedule in the trials (taken from SFgate):

Today: 400 IM - Morning prelims and evening final. Phelps set the world record at last year’s world championships in Australia.
Monday: 200 free - Morning prelims and evening semifinals. Phelps is the world record-holder. / 100 backstroke - Morning prelims and evening semifinals. Phelps is second-fastest behind world record-holder Aaron Peirsol.
Tuesday: 200 butterfly - Morning prelims and evening semifinals. Phelps is the world record-holder.
Wednesday: 100 free - Morning prelims and evening semifinals. Phelps owns the fastest qualifying time in a loaded event. / 200 fly - Final.
Thursday: 200 backstroke - Morning prelims and evening semifinals. Phelps’ qualifying time trails include both Aaron Peirsol and world record-holder Ryan Lochte. / 100 free - Final. / 200 IM - Morning prelims and evening semifinals. Phelps is the world record-holder.
Friday: 200 back - Final. Will be a must-see event if Phelps makes it. He qualified second at the 2004 trials, but dropped the event at the Olympics and didn’t swim it at last year’s world championships. / 200 IM - Final. / 100 butterfly - Morning prelims and evening semifinals. World record-holder Ian Crocker resumes his rivalry with Phelps.
Saturday: 100 fly - Final. Phelps’ last day of competition.

Written by Jamal Walker for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: In The News, His Fitness, Cardio Training, Alt. Therapies, His Inspiration, Success Stories

Reusing Water Bottles

2008-06-29T17:30:00-05:00

Reusing your water bottle is a better option than throwing it out after drinking it dry. However, leaving it in the sun with small amounts of water or simply refilling it without cleaning it can lead to dirty bottles filled with not necessarily harmful, but definitely dubious, particles. Check our partner site Her Active Life for more information on this.

Written by Alexandra Haller for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: In The News, His Health, Physical Health, His Nutrition, Healthy Eating

Quote of the Day 6/29/08

2008-06-29T13:00:00-05:00

“Success is the good fortune that comes from aspiration, desperation, perspiration and inspiration.”
- Evan Esar

Written by Martin Kennedy for He's Fit. | Permalink | Have something to say? Add a Comment!

Section: His Inspiration, Quote of the Day