That's Fithttp://www.thatsfit.comThat's Fithttp://www.thatsfit.com/media/feedlogo.gifThat's Fithttp://www.thatsfit.comen-usCopyright 2009 Weblogs, Inc. The contents of this feed are available for non-commercial use only.Blogsmith http://www.blogsmith.com/A Healthy Meal Plan Helps Prevent Diabeteshttp://www.thatsfit.com/2009/11/13/bob-greene-on-diabetes/http://www.thatsfit.com/2009/11/13/bob-greene-on-diabetes/http://www.thatsfit.com/2009/11/13/bob-greene-on-diabetes/#commentsFiled under: ,

November is Diabetes Awareness Month, and Oprah's fitness guru and That's Fit expert Bob Greene is on a mission to help stop this epidemic in its tracks with his new book "The Best Life Guide to Managing Diabetes and Pre-Diabetes." This is a disease that hits close to home for Greene, as both of his parents have diabetes. Today, 57 million people have been diagnosed with prediabetes -- a precursor to diabetes in which your blood sugar is higher than normal, but not quite at the diabetic range -- but it is estimated that 1 in 4 Americans over the age of 20 have the condition. Signs include fatigue, thirst, and blurred vision. The good news is, having prediabetes doesn't mean you're guaranteed to get diabetes. With lifestyle modifications and a healthy diet you can stave off the disease.

Click on the video below to see Bob share a healthy and delicious one-day meal plan -- there's even a chocolate cupcake!



Learn more about Bob Greene's diabetes prevention plan.

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]]>best-life-with-bob-greenebob-greenediabetesdiabetes-awarenessoprahprediabetesKimberly Papa WolfsonFri, 13 Nov 2009 16:00:00 ESTPrevent Diabetes with Diet and Exercisehttp://www.thatsfit.com/2009/10/30/prevent-diabetes-with-diet-and-exercise/http://www.thatsfit.com/2009/10/30/prevent-diabetes-with-diet-and-exercise/http://www.thatsfit.com/2009/10/30/prevent-diabetes-with-diet-and-exercise/#commentsFiled under:

Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

The number of Americans with diabetes has tripled since 1980, and as many as 95 percent of those diagnosed have Type 2 diabetes -- the kind that is often triggered by obesity. Diabetes and its precursor, pre-diabetes, have reached epidemic levels in this country. Sadly, it looks like this trend will continue to grow, as nearly one in five people has pre-diabetes.

These are sobering statistics, but there is good news. You can avoid these two conditions by making easy but significant lifestyle changes. This is the premise of my new book (co-authored by endocrinologist John J. "Jack" Merendino, Jr. and nutritionist Janis Jibrin) "The Best Life Guide to Managing Diabetes and Pre-Diabetes," out Tuesday, November 3.

To reduce your risk, use the following strategies:
  • Maintain a healthy weight. Many of the same weight-loss tips I recommend in "The Best Life Diet," such as eating regular meals and snacks and avoiding certain foods that trigger weight gain, also work for fighting diabetes. That's because being overweight or obese significantly increases your risk for pre-diabetes and diabetes. In fact, people who carry their weight around their middles are most at risk for the disease. In one study, people who had the largest waistlines were 10 times more likely to have diabetes than those who had the smallest. To find out your waist circumference, take a measuring tape and wrap it around your bare abdomen just above your pelvic bone. The tape should be snug, but not pressing into your skin. Exhale a little and measure. The healthy cut-off: Men should be less than 40 inches; women should be less than 35. (If you're of Asian heritage, the numbers are 38 for men and 33 for women.)

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]]>bob-greenediabetesdisease preventionDiseasePreventionexerciseprediabetespreventionBob GreeneFri, 30 Oct 2009 12:00:00 ESTDon't Let Halloween Do Your Diet Inhttp://www.thatsfit.com/2009/10/16/dont-let-halloween-do-your-diet-in/http://www.thatsfit.com/2009/10/16/dont-let-halloween-do-your-diet-in/http://www.thatsfit.com/2009/10/16/dont-let-halloween-do-your-diet-in/#commentsFiled under:

Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
halloween candy

Photo: Corbis

For many people, the giant plastic pumpkin filled with tempting treats is what's most frightening about Halloween. Sure, the goodies are supposed to be for the trick-or-treaters, but many of us find ourselves dipping into the candy bowl to satisfy our sweet tooth. This year, instead of being haunted by this diet derailer, use my simple strategies to conquer candy cravings.

Buy late. Avoid stocking up on Halloween candy ahead of time, even if it's on sale. Giant bags of sweets sitting on your table or in your cabinet several days or even weeks before the big day is way too tempting. Head to the store next week, or even the day before, and buy only as much as you think you'll need.

Be picky. When shopping for Halloween candy, choose sweets you don't like. If you can't fight your love of chocolate, opt for Skittles or Sour Patch Kids instead of M&Ms and Hershey bars. That way, even if they're lying around, you're not tempted to dig in.

Give out other goodies. The neighborhood kid may not agree, but you don't have to give out candy on Halloween. Healthier treats, like packaged pretzels or dried fruit, are good alternatives. You can even opt for non-food goodies, such as pencils or stickers.

Continue reading Don't Let Halloween Do Your Diet In

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]]>bob-greenehalloweenBob GreeneFri, 16 Oct 2009 13:00:00 ESTToo Much of a Good Thinghttp://www.thatsfit.com/2009/10/06/too-much-of-a-good-thing/http://www.thatsfit.com/2009/10/06/too-much-of-a-good-thing/http://www.thatsfit.com/2009/10/06/too-much-of-a-good-thing/#commentsFiled under: ,

woman on treadmill

Photo: Getty Images

Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

When it comes to working out, you probably think that the more you can do, the better. That's true, but only up to a point -- there is such a thing as too much exercise. In fact, if you train too frequently or too intensely, not only will you impede your body's ability to recover, gain strength and improve fitness, but you could also injure yourself. That's why it's important to schedule easy workout days, as well as off days, into your cardio routine. Do these things and you can avoid these common over-training injuries.

Muscle strain. A little muscle soreness after exercising is normal and is a sign that your workouts are working. In most cases, muscle soreness reaches its peak at 48 hours and then starts to ease. But a more severe pull -- one that interferes with everyday life and lasts longer than a couple of days -- could be a sign that you're overdoing it. The fix: Apply ice to the area, rest until you're no longer sore and do some gentle stretching. And to prevent a strain or spasm going forward, make sure to warm up before beginning a workout and stretch afterward.

Shin splints. This inflammation of the muscle that surrounds your shin can be extremely painful. If you have shin splints, your best bet is to reduce the pace and duration of your runs for a while. Applying ice and taking an anti-inflammatory medication, such as aspirin or Advil, can help while the injury heals. To avoid a case of shin splints, be sure to stretch before you work out and warm up for five to 10 minutes before you hit your regular pace.

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]]>bob-greeneBob GreeneTue, 06 Oct 2009 16:00:00 ESTWant to Lose Weight? You Gotta Work Outhttp://www.thatsfit.com/2009/09/18/want-to-lose-weight-you-gotta-work-out/http://www.thatsfit.com/2009/09/18/want-to-lose-weight-you-gotta-work-out/http://www.thatsfit.com/2009/09/18/want-to-lose-weight-you-gotta-work-out/#commentsFiled under: , ,

Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

girl with weights
Photo: Corbis
A recent story in TIME magazine suggested that when it comes to weight loss, exercise doesn't work. The author claimed it was because exercise stimulates hunger, which leads people to "make up" for the calories burned during a workout, either by eating more calories or by moving less afterward.

One major problem with this argument is that the study the author primarily used to support his theory only looked at low-intensity exercise. During the six-month study from Louisiana State University, participants worked out at only 50 percent of their maximum heart rate. In my experience, low levels of exercise can (and often do) stimulate the appetite in direct relation to calories burned. So, the more calories you burn, the more your appetite increases. Not surprisingly, that's exactly what the study found.

However, if you work out hard enough (which should be at about 80 percent of your target heart, or vigorously enough that you could still carry on a conversation during the workout, but would prefer not to), you'll likely burn more calories than you take in -- even if you experience an increase in appetite. And the fitter you are, the longer and harder you can work out, which will further increase your calorie burn not only during the session, but throughout the day as well.

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]]>best-life-with-bob-greenebob-greeneBob GreeneFri, 18 Sep 2009 13:00:00 ESTLightened-Up Labor Day Farehttp://www.thatsfit.com/2009/09/04/lightened-up-labor-day-fare/http://www.thatsfit.com/2009/09/04/lightened-up-labor-day-fare/http://www.thatsfit.com/2009/09/04/lightened-up-labor-day-fare/#commentsFiled under: ,

Photo: Getty Images
Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

However, if you work out hard enough (which should be at about 80 percent of your target heart, or vigorously enough that you still could still carry on a conversation during the workout, but would prefer not to) you'll likely burn more calories than you take in -- even if you experience an increase in appetite. And the fitter you are, the longer and harder you can work out, which will further increase your calorie burn not only during the session, but throughout the day as well.
Labor Day Weekend is here, which means that it's time to squeeze in one last barbecue before the summer season officially ends. Make this a get-together to remember by serving creative -- and of course, healthful -- food that your guests will love. Instead of the same old hamburgers and hot dogs, try my grilled salmon recipe. I've been spending the summer in Hawaii, and I have to say, I've gotten hooked on grilled fish! Pair it with a roasted potato salad dish instead of standard fat-laden sides, like macaroni salad, and you'll have a satisfying summer meal that won't sabotage your weight-loss efforts. Check out the recipes for these two great dishes below and enjoy your holiday weekend!

Grilled Salmon (makes four servings)

Prep Time: 5 minutes
Total Time: 20 minutes

Ingredients:
  • 1 onion, finely chopped
  • 1/2 teaspoon salt
  • 1 pound wild salmon fillet
  • 1/4 cup chopped fresh herbs, including flat parsley, dill, thyme and oregano
  • 2 lemons, cut into thin slices

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]]>best-life-with-bob-greenebob-greenegrillingrecipesBob GreeneFri, 04 Sep 2009 13:00:00 ESTBack to School, Back to Healthyhttp://www.thatsfit.com/2009/08/21/back-to-school-back-to-healthy/http://www.thatsfit.com/2009/08/21/back-to-school-back-to-healthy/http://www.thatsfit.com/2009/08/21/back-to-school-back-to-healthy/#commentsFiled under: ,

Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
hopscotch
Photo: shoothead, Flickr
It's back-to-school time, which means the carefree days of summer are over and your family will be getting into a routine once again. Don't worry! This can be a good thing, because following a set schedule that consists of regular exercise and healthy meals and snacks can help you and your little ones feel their best.

Of course, you might feel that you have less control while they're in school all day, but if you adopt a handful of healthy habits and work them into your child's daily regimen starting now, you can not only get them used to eating more healthfully and moving more when they're with you, but teach them to make smart choices all on their own. Check out these goals, which you should aim to work into your child's daily routine:

Start off with a healthy breakfast. Kids who have breakfast do better in school than those who don't. Plus, studies in both adults and children show that breakfast eaters are slimmer than skippers. While kids' cereals are notoriously high in sugar and low in fiber, there are a few that provide at least 3 grams of fiber and no more than 7 grams of sugar per 100 calories, such as Kix and Barbara's Puffins. If your child won't eat these, try mixing one with his or her favorite cereal. Smoothies are also a great way to start the day -- toss in some frozen fruit, fat-free milk or soy milk and blend! Make sure to include some form of healthy fat, such as a handful of nuts or whole-wheat toast topped with a spread containing no partially hydrogenated oil, like Smart Balance Buttery Spread. You can even throw a tablespoon of peanut or almond butter into the smoothie.

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]]>bob-greeneBob GreeneFri, 21 Aug 2009 13:00:00 ESTGet Your Wii Game On to Get In Shapehttp://www.thatsfit.com/2009/07/24/get-your-wii-game-on-to-get-in-shape/http://www.thatsfit.com/2009/07/24/get-your-wii-game-on-to-get-in-shape/http://www.thatsfit.com/2009/07/24/get-your-wii-game-on-to-get-in-shape/#commentsFiled under: ,

Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

If I were to ask you to name a gadget that basically everyone has in their home that can help you slim down and shape up, the last thing you'd probably say is the TV. After all, the television doesn't exactly conjure up pictures of fitness -- most people simply plop down on the couch and get lost in their favorite show along with a bag of chips or other empty-calorie food. Many experts point to the television as a major contributor to the obesity epidemic, and study after study continues to link TV watching to inactivity and an increased risk for a variety of diseases, both in children and adults.

But believe it or not, you can turn your TV into something good for your health, thanks to interactive video games like Nintendo Wii Fit. Researchers have found that for younger adults, an interactive video game workout, like boxing, sufficiently raised peoples' heart rates enough to provide a moderate-intensity workout, and that bowling did the same for older adults.

If it's been a while since you picked up a video game controller, you might be surprised by how things have changed. Video games used to require very little physical effort -- you could play virtually any sport by simply clicking a few buttons. Nintendo Wii requires much more activity. Now, you stand and use a motion-activated controller or foot board, while you run, jump or swing, to make your avatar (game character) do the moves on screen.

There are a number of interactive games you can do, including yoga, tennis and dance. I actually teamed up with EA SPORTS recently to create EA SPORTS Active, an interactive game for the Wii system that features resistance exercises and cardio workouts that will help improve your fitness level, strength, coordination, agility and balance.

Continue reading Get Your Wii Game On to Get In Shape

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]]>bob-greeneEA-sports-activenintendo-wiinintendo-wii-fitWiiBob GreeneFri, 24 Jul 2009 13:00:00 ESTBob's Summer Slim Downhttp://www.thatsfit.com/2009/07/10/bobs-summer-slim-down/http://www.thatsfit.com/2009/07/10/bobs-summer-slim-down/http://www.thatsfit.com/2009/07/10/bobs-summer-slim-down/#commentsFiled under: , ,

Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

jogging on beach
Photo: mikebaird, Flickr
I always look forward to summer because it's so easy to be active when the weather is nice and the days are long. Whether you're heading to the beach for the day or simply hanging out in your own backyard, there are so many fun ways to squeeze in some exercise. And remember, the more you enjoy your exercise routine, the more likely you are to stick with it! Check out my favorite ways to get sweaty this summer:

Get wet. Working out in the water is a great option, particularly if you're recovering from certain injuries or suffer from arthritis. Swimming laps, treading water or even walking in the water provides resistance without putting much pressure on your joints. The downside to wet workouts? They're generally less intense than other cardio activities because most of your weight is supported, so you may have to go for longer and work out more intensely to get the same effects as land-based exercises. Plus, your body typically won't heat up the way it does with other types of aerobic exercise. Heating up is important because it's typically associated with a decrease in appetite; swimming, on the other hand, can actually increase your appetite. For this reason, swimming shouldn't be the only cardio activity you do if you're trying to lose weight.

Stroll in the sand. Jogging, or even just walking on the beach, is a great workout. You'll burn twice as many calories on the sand as you would on the sidewalk. For a less intense workout, try walking or running on wet sand.

Continue reading Bob's Summer Slim Down

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]]>bob-greeneBob GreeneFri, 10 Jul 2009 13:00:00 ESTGet Your Pre-Baby Body Backhttp://www.thatsfit.com/2009/06/26/get-your-pre-baby-body-back/http://www.thatsfit.com/2009/06/26/get-your-pre-baby-body-back/http://www.thatsfit.com/2009/06/26/get-your-pre-baby-body-back/#commentsFiled under: ,

Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.
Photo: Ed Yourdon/Flickr
Welcoming home a new little one is an amazing experience, but it's not always easy. As a father of a two-and-a-half-year-old and a newborn, balancing my growing family with workouts and other responsibilities is a constant juggling act. And of course, it's even tougher on the mom, whose body has undergone drastic changes. But studies show that moderate exercise will not only help you shed those post-baby pounds, but it can also boost your mood and improve your fitness level. (Don't stress if you're breastfeeding: Moderate exercise doesn't seem to affect milk production, according to research.)

To get back on track after baby, you should be:

Patient. You gained your pregnancy weight gradually so don't expect to lose it right away. While it's not uncommon to drop 10 pounds shortly after childbirth, the rest may come off more slowly. What might be even more frustrating is that many women aren't able to return to their original fitness routine right away, particularly if they've had a C-section. Once you get the OK from your doc to start exercising, aim to build up slowly. For instance, if you used to go for a 30-minute walk three times a week, start with once a week for 10 or 15 minutes, or as long as you can comfortably go. The next week, try to increase the time by a few minutes. Once you get back up to 30 minutes, add another day of walking, and so on.

Continue reading Get Your Pre-Baby Body Back

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]]>best-lifebob-greenepost-babypost-baby-bodypregnancyBob GreeneFri, 26 Jun 2009 12:00:00 ESTThe Four Keys for Weight-Loss Successhttp://www.thatsfit.com/2009/06/05/the-four-keys-for-weight-loss-success/http://www.thatsfit.com/2009/06/05/the-four-keys-for-weight-loss-success/http://www.thatsfit.com/2009/06/05/the-four-keys-for-weight-loss-success/#commentsFiled under: , ,


Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

You've already made the commitment to lose weight -- now, what's your next move? It isn't addressing poor eating or exercise habits. If you want to transform your body, you need to start with a strong emotional foundation. Everything you build thereafter, including healthier eating and improved fitness, will stand tall and firm.

So how do you build that foundation? It begins with four cornerstones: Honesty, responsibility, commitment and inner strength. Take this self-exam and see if any of these are standing in your way of success.

Honesty
It's essential to be honest with yourself about your weaknesses and past failures in order to succeed.

Self-exam
Are you always looking for the easy way out?
Do you always have a "reason" for not making good on your commitments?
Do setbacks routinely knock you off course?
Are you impatient if you don't see results right away?
Do you always find someone or something else to blame for your actions?
Do you procrastinate?
Do you blame your current life on something that happened a long time ago?

The point of this exercise is not to beat yourself up about your shortcomings, but to learn something you didn't know about yourself -- or to finally admit it. When you make these discoveries, don't just gloss over them. For instance, if you can't stick to a fitness plan, try to figure out why.

Continue reading The Four Keys for Weight-Loss Success

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]]>best-lifebob-greeneweight-lossBob GreeneFri, 05 Jun 2009 12:00:00 ESTBob Greene Special - I'm Fat Againhttp://www.thatsfit.com/2009/05/28/bob-greene-special-im-fat-again/http://www.thatsfit.com/2009/05/28/bob-greene-special-im-fat-again/http://www.thatsfit.com/2009/05/28/bob-greene-special-im-fat-again/#commentsFiled under: ,


There are a million excuses offered by those of us who lose weight only to gain it back. On a new Discovery Health Best Life special, "I'm Fat Again" airing tonight (May 28) at 8 p.m., Oprah's trainer, best-selling author and That's Fit columnist Bob Greene follows three people to help them overcome their losing battle with yo-yo dieting.

This episode is not just about going on a master cleanse once, only to gain it all back. Instead the show follows one couple that has undergone gastric bypass, then sees the scale creep back up, and another classic yo-yo dieter who has seen her weight spike and shrink over the years.

That's Fit recently spoke with Bob to learn about what to expect when we tune in.

That's Fit: What sort of yo-yo dieters are we talking about here?

Bob: This one looks at a traditional person who goes on a diet, a chronic yo-yo dieter. But it also looks at two very common surgeries -- LAP-band and gastric bypass. The couple that had [surgery] lost some weight, but then started to put it back on. So this episode really focuses on why the statistics are so bad for people being able to keep the weight off. We also looked at 'are these procedures sound and who should have them?' In the end we found, they are appropriate for quite a few people, but you have to adopt the lifestyle change along with it.

I'm Fat Again: A Best Life Special premieres tonight at 8pm ET/PT on Discovery Health. For more information, please visit discoveryhealth.com.

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]]>best-lifebob-greenediscovery-healthim-fat-againoprahKatherine TweedThu, 28 May 2009 17:30:00 ESTEnd Emotional Eatinghttp://www.thatsfit.com/2009/05/22/end-emotional-eating/http://www.thatsfit.com/2009/05/22/end-emotional-eating/http://www.thatsfit.com/2009/05/22/end-emotional-eating/#commentsFiled under: , ,


Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

You know the pattern: You're angry about something, so you grab a fistful of chocolate chip cookies -- that will calm you down. Or you're feeling blue, but it's nothing a little Ben & Jerry's can't fix.

One of the greatest weight-loss obstacles dieters face is fighting emotional eating -- impulsive, unhealthy snacking triggered by stress, boredom, depression and other factors. To get a handle on emotional eating, you first have to determine what triggers those episodes of late-night cookies and straight-from-the-carton ice cream binges. What are you angry or depressed about that makes you turn to food for comfort?

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]]>bob-greenethe-best-lifeBob GreeneFri, 22 May 2009 12:00:00 ESTIs It Time for a Trainer?http://www.thatsfit.com/2009/05/08/is-it-time-for-a-trainer/http://www.thatsfit.com/2009/05/08/is-it-time-for-a-trainer/http://www.thatsfit.com/2009/05/08/is-it-time-for-a-trainer/#commentsFiled under: ,



Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

If you think of personal trainers as a luxury only pampered celebrities get to enjoy -- think again. Hiring a trainer isn't as pricey as you might think. You could spend more on a pair of shoes than you would for several sessions with a fitness pro.

So, what are some of the benefits of using a trainer? He can fine-tune your workouts so you'll get results without wasting a lot of time or energy. He can ensure that a routine is safe, effective and tailored to fit you and your needs. And most important, he will help you set realistic goals and keep you motivated.

Trainers charge a wide range of fees for their services. Typically, they can cost anywhere from $20 to $100 per hour. But there are a few ways to minimize the fee: Round up a couple of friends to work out with and split the cost (many trainers allow group sessions). Or you can also spring for a few sessions to get you started with a new routine. Then, you can just treat yourself to periodic check-ins to make sure you're still on the right track. You shouldn't commit to a number of prepaid sessions with a trainer until after you've worked with him for a while and know that you connect with him. Instead, pay as you go.

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]]>bob-greenefitness-trainerthe-best-lifetrainerBob GreeneFri, 08 May 2009 12:00:00 ESTFind Your Perfect Weighthttp://www.thatsfit.com/2009/04/17/find-your-perfect-weight/http://www.thatsfit.com/2009/04/17/find-your-perfect-weight/http://www.thatsfit.com/2009/04/17/find-your-perfect-weight/#commentsFiled under: ,



Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

When you first start working out or following a diet plan, you probably set your sights on a specific goal weight. Maybe you choose that number because it would put your BMI (body mass index) in the healthy category, or perhaps you're hoping to get back down to the size you were before you were married or had kids. Whatever your reason, it's important to set a goal that you can actually reach -- otherwise, you'll be setting yourself up for disappointment.

These four tips will help you aim for a healthy weight: Take a history lesson. What you weigh is largely determined by genetics, so if your parents have always been overweight or obese, you may not be able to get to the lower end of the BMI scale. Certainly aim to be in the healthy category, but taking a look at mom and dad can help you set a realistic goal.

Look at your life. Your habits over time can alter your weight destiny, so assess your past, starting with your childhood: Were you an active, thin child or sedentary and overweight? Then go right through adulthood: What has been the lowest weight you've been able to maintain as an adult? Have you had children? Ultimately, you shouldn't be hoping to drop back down to your high school weight. These questions will help you figure out what a healthy, attainable weight will be for you now.

Evaluate your commitment. Be honest about how much time and effort you're willing to devote to exercise. I don't recommend doing something that you can only sustain for a short period of time because even if you're able to reach your goals in the short-term, if you haven't changed your habits, you won't be able to stay there. Make sure to ask yourself: Can I maintain this for the rest of my life?

Be flexible. Choose a weight range instead of focusing on a specific number. Weight naturally fluctuates during the month and even throughout a single day, due to water retention, hormones and other factors, so trying to hit a certain number and stay there can be tough. As long as you fall somewhere in your healthy range, you should consider yourself successful.

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]]>bob-greeneexercisegoalsthe-best-lifeweight lossWeightLossBob GreeneFri, 17 Apr 2009 12:00:00 ESTStrength Train to Shed Poundshttp://www.thatsfit.com/2009/04/03/strength-train-to-shed-pounds/http://www.thatsfit.com/2009/04/03/strength-train-to-shed-pounds/http://www.thatsfit.com/2009/04/03/strength-train-to-shed-pounds/#commentsFiled under: ,



dumbbellsExercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

When it comes to peeling off pounds, most people focus on either all cardio or all strength training. But the truth is, to lose weight and stay healthy you need to include both in your fitness plan. Running, swimming, biking and other aerobic activities help you burn more calories. They boost your oxygen consumption (both during and after a workout), which causes a number of changes in the body that increase your metabolism.

But if you combine aerobic activity with strength training, you get extra calorie-burning benefits. As you strengthen your body, you enable it to work at an even higher level aerobically, and thus, you increase the number of calories you burn. Plus, the more muscle you have, the more calories you burn. Often, when people start shedding pounds, they tend to shed a bit of muscle, too. While the number on the scale may be lower, you're actually at a disadvantage from a weight-loss perspective because it takes the body more energy (aka calories) to maintain muscle tissue than fat. Basically, if you lose muscle, you're losing vital calorie-burning tissue, and that's where strength training comes in.

Working with weights can be intimidating at first, but you don't have to use complicated machines or even do that many exercises to see results. A simple set of dumbbells (the weights should to be heavy enough to fatigue your muscles after eight to 10 repetitions) and these eight moves are all you need to get a complete strength-training workout. Besides working all the major muscle groups, this routine will help you lose body fat, improve your overall health, increase your muscular performance and enhance your overall appearance.

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]]>bob-greenestrength-trainthe-best-lifeBob GreeneFri, 03 Apr 2009 12:00:00 ESTCat Cora's Fridge - Fresh and Localhttp://www.thatsfit.com/2009/03/25/cat-coras-fridge-fresh-and-local/http://www.thatsfit.com/2009/03/25/cat-coras-fridge-fresh-and-local/http://www.thatsfit.com/2009/03/25/cat-coras-fridge-fresh-and-local/#commentsFiled under: ,

cat coraWhen "Shape" magazine took a sneak peek into three celebrity refrigerators, they liked what they saw. Granted, these weren't just any celebs: Cat Cora of "Iron Chef America," Gretta Monahan of "Tim Gunn's Guide to Style" and Jackie Warner of Bravo's "Workout" all have one thing in common. They've made it their job to help other people look and feel good.

It's no surprise, then, that these three women take great care of themselves. In Cora's fridge are nutritious foods like fresh and local produce and seafood, dijon mustard and tofu. Monahan's go-to foods are salmon, sugar-free Jello and granola (but not all at once!), and Warner prefers the simple life ... hard-boiled eggs, raw veggies and apples.

If "Shape" came to your door, what would you do? Throw open your fridge with pride? Or bar the door until you could hide the evidence? If it's the latter, help is on its way.

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]]>Bob-Greenecat-coraexpire-images:2010-3-25gretta-monahanhealthy-fridgeIron-Chefjackie-warnernutritiontim-gunnWork-OutBethany SandersWed, 25 Mar 2009 16:00:00 ESTHow Much Exercise Do You Really Need?http://www.thatsfit.com/2009/03/20/how-much-exercise-do-you-really-need/http://www.thatsfit.com/2009/03/20/how-much-exercise-do-you-really-need/http://www.thatsfit.com/2009/03/20/how-much-exercise-do-you-really-need/#commentsFiled under: , ,




Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

You might be confused about just how much time you need to put in at the gym. Do you really have to log a full hour each day? Or will 30 minutes a few times a week cut it? Part of the confusion stems from the fact that the recommendations vary based on your goals: Maybe you simply want to reap the health benefits of activity, or perhaps you're trying to prevent weight gain. Or -- if you're like many Americans -- you're trying to lose weight. The American College of Sports Medicine just released new exercise guidelines, which are a little more intense than the last batch they put out in 2001, but more clearly outline just how much time you should spend working out.

To Protect Your Health and Prevent Disease: The ACSM recommends at least 150 minutes of moderate-intensity exercise each week to reduce your risk for chronic diseases, such as heart disease and stroke. That's 30 minutes five days a week. And by moderate intensity, they mean your workout should be hard enough that you're breathing deeply and feeling fatigued. You should still be able to talk, though you'd prefer not to, and although you're tired, you feel like you could complete the entire workout at this pace.

To Peel Off Pounds: At least 250 minutes per week provides the most significant weight loss, according to studies. You can spread that out over five days at 50 minutes a session; or you can plan six workout sessions, each about 42 minutes long.

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]]>bob-greeneexerciseweight-lossworkoutBob GreeneFri, 20 Mar 2009 12:00:00 ESTMake Your Kitchen a Healthy-Eating Havenhttp://www.thatsfit.com/2009/03/06/make-your-kitchen-a-healthy-eating-haven/http://www.thatsfit.com/2009/03/06/make-your-kitchen-a-healthy-eating-haven/http://www.thatsfit.com/2009/03/06/make-your-kitchen-a-healthy-eating-haven/#commentsFiled under: , ,


Exercise physiologist and certified personal trainer Bob Greene has helped millions of people slim down, most recently with his online program TheBestLife.com. The best-selling author shares the sure-fire strategies for losing weight, protecting your health and living your best life.

Why wait until the spring to start cleaning? Get a jump on it now and you might boost your odds of weight-loss success. Creating a healthy kitchen -- one that eliminates (or at least limits) the temptations, and encourages good-for-you choices -- will get you to your goal weight much quicker. Check out my six-step plan to make your kitchen a healthy-eating zone.

Empty the refrigerator. Remove everything from your fridge and toss any food that's expired or unrecognizable. Then, restock it, putting healthy food, like low-fat yogurt and veggies, where it can be seen and grabbed easily -- at eye level. (By the way, supermarkets use this trick in reverse: They stock high-calorie, high-fat foods right in your line of sight with the nutritious stuff above and below.)

Clear out cabinets. Get rid of most junk food, including chips, cookies and crackers. (You can keep one or two of your favorite treats -- a small daily splurge helps ward off feelings of deprivation.) In their place, load up on canned veggies, beans, broth-based soups (one of my favorite foods!), tuna fish and brown rice -- healthy staples you can easily build a complete meal around.

Hide treats. Remember the one or two treats you were allowed to hang onto? Be sure to stash them in the cabinet instead of leaving them on the counter in plain sight to reduce the temptation to nibble!

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]]>best-life-with-bob-greenebob-greenefeaturedhealthy-eatingthe-best-life-with-bob-greeneweight-lossBob GreeneFri, 06 Mar 2009 12:00:00 ESTYou Make Exercise a Priorityhttp://www.thatsfit.com/2009/01/29/you-make-exercise-a-priority/http://www.thatsfit.com/2009/01/29/you-make-exercise-a-priority/http://www.thatsfit.com/2009/01/29/you-make-exercise-a-priority/#commentsFiled under: , ,

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Nutrition and exercise both play a role in weight loss. And, while the food you choose probably makes a bigger impact on cutting calories, it's important to make exercise a priority. Just ask Bob Greene! In addition to the calorie-burning benefits of exercise, it just helps you feel good about yourself and can motivate you to stick to your weight loss plans.

We wondered if you make exercise a priority. Here is what you said:

  • 39.8 percent rarely miss a workout.
  • 30.1 percent have a routine, but sometimes get sidetracked.
  • 17.7 percent are pretty vigilant about your workouts, but put family obligations first.
  • 6.2 percent say you have more important things to think about.
  • 5.3 percent don't exercise.

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]]>atioBob-Greenedietexercisefitnessweight-lossworkoutyour-turnMaggie VinkThu, 29 Jan 2009 06:30:00 EST