Fitness Destinations

Done properly, the air bicycle abdominal exercise is a very effective movement because you are engaging your upper and lower abdominal areas at the same, while simultaneously exercising your hip flexors.

Although there is really no such thing as the “upper” and “lower” abdominal area, there are certain exercises where you will feel the burn in one area more than the other, which is what makes the air bicycle movement so effective. By keeping your shoulders elevated, you are tightening up the part of  your abs that are closest to your chest while at the same time moving your legs which targets the hip flexors and the lower abdominal area.

The keys to this movement are:

• Don’t stop until you feel the burn, and even then try to go for more reps
• Support your head with your hands, but do not pull on your head
• Bring your knees up as far as you can on each repetition
• Focus on every repetition rather than just getting into a “groove” of back and forth movements

Air Bicycle Abdominal Exercise

For an incredibly effective abdominal training routine, be sure to check out the Ab Ripper X portion of the P90X Extreme Home Training Program.

By DeLane McDuffie of Team Beachbody

Some people are literally scared of food. Yep. Believe it or not, some people dread the holiday season because they "know" they'll pig out and gain weight. Holiday food gets a bad rap. Food can't defend itself from folks grabbing it and munching on it. If this were a court of law, holiday food would need a character witness. Many of the good qualities of holiday food are under-reported. Stand up and testify on behalf of the voiceless and defenseless, and match the holiday food with its understated trait(s).

1. Sweet potato – Vitamin A: Sweet potatoes have come up a lot in recent articles that I've perused. That's probably because they're freakin' delicious. Growing up in the South, a group dinner could run the risk of being shut down if there were no sweet taters in, at least, a 5-mile radius of Grandma's kitchen. A baked sweet potato (with skin) contains a ridiculous 769 percent of the recommended daily value (RDA)** for vitamin A. In addition to being low in sodium, it also has 65 percent of the RDA for vitamin C. That's right! No scurvy for you!
2. Pecans – Protein: Whether you pronounce it "pea-cans" or "puh-cahns," pecans are unsung heroes in the fight for food R-E-S-P-E-C-T. I've heard people vilify pecans because of their association with . . . um . . . pecan pie. As an advocate for pecan rights, I resent that statement. First of all, pecan pie is just that—pecan pie. Sugar's the enemy, not pecans. One cup of pecans contains 10 grams of protein, 42 percent of the RDA for fiber, 15 percent of the RDA for iron, and about one-third of the zinc that Uncle Sam recommends that you get on a daily basis. While their zinc battalion is helping your body fight off colds, pecans are also arming you with an arsenal of vitamins and minerals, and are also low in cholesterol and high in unsaturated fat. Take that, pecan (pie) haters!
3. Milk and cookies – Fiber and vitamin D: Santa leaves a gift for you every year, right? Why not leave him a gift of your own? Instead of contributing to Santa's impending heart attack, why not slide him some heart-healthy food? Give the man a fighting chance. He's already breathing in smoke and fumes from all of that chimney exploring. Instead of those extra-sweet cookies that you usually bake for him, bust out some low-sugar oatmeal cookies. Fiber is his friend. Be his new Rudolph, and guide his sleigh to a new, healthier way of life. Don't forget the glass of milk. Make it low-fat or skim milk. A cup of milk has about 25 percent of the RDA for vitamin D, which is a scarce commodity, and is only naturally present in a few foods. That's like drinking sunshine.
4. Fruitcake – Iron: Uh oh. I can hear you now: "How dare he bring up . . . fruitcake?" Yes, it is high in calories. But it doesn't have to be that way. One slice of fruitcake packs a respectable 11 percent of the RDA for iron. That's a start! As you know, the "fruit" part of a fruitcake is good for you—raisins, currants, cranberries, apricots, and cherries, just to name a few. But you can always make the "cake" part of a fruitcake more nutritious, too. Use egg substitutes instead of eggs. Use unsweetened applesauce. Don't use as much molasses this time around. Throw in some heart-healthy walnuts or some "chestnuts roasting on an open fire." Okay, I'm not so sure about the chestnuts. I've never tried it. But you can. That's the whole purpose of a fruitcake anyway. It's the palette of holiday culinary creativity.
5. White Russian drink – Low fat: This holiday favorite has been known to give some holiday partiers an early exit. But if you're planning to make a grand exit of your own, you might as well do it with a little less guilt . . . and gut. I've seen White Russian recipes that have as much as 800 calories. Yolki! That's a whale of a drink. While you're mixing that 1-1/2 ounces of Kahlua or coffee liqueur and 1-1/2 ounces of vodka, try using 3 ounces of fat-free half-and-half, instead of that nice, thick whole milk or cream. Also, try substituting the 1-1/2 ounces of cola with a diet cola. That should cut down some of those calories and fat. And as always, drink in moderation. That way, the youngsters won't find you passed out under the tree on Christmas morning, drooling on the circuitry of their video game console.

**Percent Daily Values (DV) are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Eating healthy doesn’t take any more time. It’s just choosing better. —Michael Kirkbride

By Joe Wilkes of Team Beachbody

If you spend any time perusing the fashion mags and tabloid rags in the supermarket checkout line, you’ll see a wide array of articles claiming to have discovered the latest “miracle food” that will burn off the pounds while you sit on your butt and eat. Well, sadly, the news isn’t quite that good. Without regular exercise, a decent night’s sleep, and a thought-out meal plan, your metabolic rate is going to be dragging. However, there are some things you can eat that will move the needle favorably into the fat-burning zone. And most of these foods are delicious and nutritious anyway, so why not? Here are eight of the best ones.

1. Fish. Most of us have read about the benefits of fish oil, which is full of heart-healthy omega-3 fatty acids. Found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, it can also be taken in capsules (at least 300 mg/day) by those who are averse to seafood. Fish consumption has been found to boost your calorie burn by as much as 400 calories a day. Fish is also full of great, low-fat, muscle-building protein (which requires your body to burn more calories to digest). And now’s a great time to get fishy, as fresh wild-caught salmon is in season.
2. Dark green leafy vegetables. These include arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin A, vitamin C, calcium, and lots of fiber. While the vitamins are great antioxidants and very healthy for you, the fiber is where the rubber really meets the road as far as metabolism goes. Your body expends a lot more calories digesting fiber and protein than it does simply digesting carbohydrates. This is called the thermic effect—the amount of calories required to digest the food can sometimes be almost as much as the number of calories in the food itself. Dark leafies also contain many B vitamins, which are necessary to produce the enzymes for metabolism. Most other vegetables are high in fiber and low in calories and can boost your burn, but the cream of the crop, nutritionally speaking, are the dark green leafy vegetables. So listen to Popeye, and eat your spinach!
3. Tomatoes. Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are also a good source of fiber. But tomatoes can also work overtime to flush fat, as they also contain citric, malic, and oxalic acids, which support your body’s kidney functions, which helps your body eliminate more waste and fat from your system.
4. Blueberries and other whole fruits. Whole fruits contain lots of fiber, and many contain so much, they can be said to have “negative calories,” meaning your body burns more calories digesting the food than it stores. One cup of blueberries only has about 80 calories, but 4 grams of fiber. Your body will expend much of those 80 calories digesting the 4 grams of fiber. Blueberries also contain lots of antioxidants, and are believed to lower cholesterol and regulate blood pressure. And they taste great! Try adding them to a high-fiber unsweetened cereal or oatmeal in the morning to get your metabolism up and running at the start of your day.
5. Whole grains. Well, if you’ve read this far, you’ve probably gotten that fiber is key to keeping the metabolic fires burning. Whole grains are one of the best sources of dietary fiber. This is where careful label reading comes in. Lots of items purporting to contain whole grains may only contain enough to make the claim truthful, and may in fact be full of insulin-spiking carbohydrates or sugars, which will take your metabolism in the wrong direction. Check the ingredient list of your breads and cereals carefully and make sure the preponderance of the ingredients is whole grain.
6. Chilies, curries, and other spices. Ever eaten a particularly spicy meal and felt your heart race a bit faster and your forehead start to perspire? The capsaicin found in many hot peppers and other spices can fire up your metabolism while it fires up your mouth. In fact, some studies have shown a 50 percent increase in metabolism for three hours after eating capsaicin. So it helps to keep a bottle of hot sauce on hand at mealtimes. You can use spices to add flavor to recipes instead of salty or fatty ingredients, which will also help kick your metabolism into a higher gear.
7. Green tea. Researchers have found that green tea consumption can increase calorie burning by up to four percent. It is believed to accomplish this by increasing metabolic rates as well as fat oxidation. Studies have also shown that green tea can reduce sugar cravings and can inhibit enzymes which slow digestion, thus raising metabolic rates. Its thermogenetic properties were convincing enough that we include it in ActiVit® Fat-Burning Formula and Slimming Formula. Besides the metabolic properties, green tea is loaded with antioxidants and polyphenols, making it one of the most healthful beverage choices around.
8. Ice water. Almost every nutritionist will recommend drinking eight 8-ounce glasses of water every day, but did you know that if you drink iced water versus room-temperature water, your body will burn an extra nine calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that’s 25 calories per glass for iced water. So, eight glasses of cool water a day can be responsible for burning 200 calories! Plus, water is necessary for all of your bodily processes, including the ones that control your metabolism. If you’re underhydrated, your body will underperform. Water also flushes out fat deposits and toxins, which can hamper your energy.

Remember, a good night’s sleep and smaller, evenly spaced meals can be your best metabolic friends. And the best thing to really get your metabolism going is exercise. You can burn almost 700 calories in one 45-minute Turbo Jam® workout alone. Also, stress has been found to produce cortisol, a metabolism-inhibiting steroid, so try and relax—have a blueberry. Or a fish!