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If you are new to the “gym scene” then you may have noticed that nearly everyone has their ear buds in synced up to their iPods while they are working out. Believe it or not, these gym-goers aren't being antisocial. Instead they have learned what many experts are now saying ,that listening to your favorite music while working out can boost performance by up to 20 percent.

According to a study done by Dr Costas Karageorghis, of Brunel University on news.bbc.co.uk, "music does have an impact on physical performance by blocking fatigue and helping you keep pace by synchronizing your movements.” The study finds that while listening to music on the treadmill or elliptical can actually boost your calorie burn, too.

Dr, Karageorghis found that listening to the right songs before and during training boosts performance. He recommends fast tempo music for high intensity exercise and slower tracks to help with the warm up and cool down. It's the speed of the music that plays a key role.

To get the most out of your workout he suggests creating your own play list according to your own personal music tastes and preferences as well as keeping in mind the intensity of activity in which you will be engaging. Loud, up-beat music can be used as a stimulant while soft music may calm pre-performance nerves.

As exercise begins, music tempo can be synchronized to help regulate movement and prolong performance. It can also help to narrow attention and divert your mind from sensations of fatigue. People who listen to fast tempo music can typically exercise longer and they typically feel that the exercise is easier (even though it's the same exercise) and not as tiring, as when they don't listen to music.

Karageorghis found an 18% improvement in adherence to exercise regimes with the help of the right music.

 

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The dark days of winter are upon us and one way to beat the winter blues is to get outside event if it is cold. It's important to get outdoors and get your exercise in especially during the winter. Experts say that while this is a healthy decision, there are a few things that you should keep in mind before you head outdoors this winter:

1. Remember to warm up first- Just like you were working out indoors, warming up first before you get started working out outdoors is definitely important. Colder temperatures can cause your muscles to tighten up, so a proper warm up session will help prevent injury.

2. Dress in layers- According to Mayoclinic.com, one of the biggest mistakes you can make while exercising in cold weather is to dress too warmly. Exercise generates a lot of heat and sweat but once that sweat starts to dry you can get chilled. So dress in layers that you can remove as you start to sweat and then put back on as needed.

3. Drink up- Working out outdoors is no different than indoors when it comes to hydration. Drink even when you do not feel thirsty.

4. Protect your hands, feet and ears- When it's cold outside your blood flow is concentrated in your body's core, leaving your extremities like hands, feet and ears vulnerable to frostbite. Consider a thin pair of gloves under heavier gloves and adjust to your body's temperature, wear thermal socks and don't forget your hat or headband to protect your ears.

5. Don't strip down when you come back inside- Give your body time to adjust from your outdoor workout. Post-exercise hypothermia is possible, so be sure to let your body adjust before taking off all of those layers.

6. Choose appropriate gear- If it's dark when you're exercising outside, wear reflective clothing. Also choose shoes with plenty of traction to prevent falls and consider chemical heats packs to keep hands and feet warm

By keeping these tips in mind you're sure to have an effective and pleasant winter outdoor exercise experience.

 

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Once again we have welcomed in a New Year. If your New Year's Resolution is to maintain your health and eat better in 2011, then pay close attention to these ten simple nutrition tips from Healthcentral.com.

1. Add more variety- Your body requires over 40 nutrients for optimum health. So in order to stay healthy you'll want to indulge in a wide range of colorful fruits, vegetables, lean meats, fish, whole grains, and low fat dairy products to help ensure that you get the vitamins and minerals you need.

2. Reduce your portion sizes- By simply keeping tabs on your portion sizes you can reduce your caloric intake and as a result maintain a healthier weight. By still indulging in smaller amounts of your favorite foods you don't feel as deprived.

3. Eat meals at regular times- Try eating several small meals per day in order to avoid unhealthy binge eating. It also helps to maintain a more stable blood sugar level, which is very important in keeping your energy level up all day.

4. Add more whole grain foods- Whole grains satisfy your body's need for carbohydrates and also keeps your blood sugar swings to a minimum. It will make you feel fuller longer and keep overeating to a minimum.

5. Drink 8 glasses of water per day- Our bodies natural processes require water in order to function optimally. Water can also help you feel full, so drinking plenty of water can also prevent overeating.

6. Don't skip breakfast- As we've all heard before, eating a healthy breakfast gives you energy and nutrients that you need to get through the day. After all it's the most important meal of the day so even if you're not a breakfast eater make it your New Year's Resolution to try to eat breakfast every day. Studies show that people who skip breakfast are more likely to overeat later in the day. The best breakfast is one that combines lean protein, with a little whole grain carbs, and some fruit and/or vegetables. For example, an omelet filled with two types of vegetables, and one slice of wholegrain toast. Or, a small bowl of oatmeal topped with berries, natural yogurt, and crushed nuts.

7. Choose broiled or grilled food rather than fried foods- By simply broiling or grilling your food you can achieve a very similar taste to fried foods, but with significantly reduced fat content.

8. Be disciplined at the grocery store- It's much easier to stick to a healthy diet if you try to only buy healthy foods when you purchase your groceries. It's very difficult to avoid the temptation of cookies or chips when they're sitting in your pantry at home. If you don't buy them, you won't be tempted to stray from your diet. Here's an extra tip- instead of chips try pita chips and hummus and instead of cookies try fat-free pudding or yogurt.

9. Reduce your salt intake- Eating foods that are high in sodium can contribute to high blood pressure in addition to water retention and weight gain. Choose low sodium versions of your favorite foods if possible, and don't add salt to your food if you can help it. Instead try flavoring bland foods with herbs, spices, or citrus fruits instead.

10. Reduce the unhealthy fats in your diet- Overly processed meats, or store-bought cakes and cookies, for example, tend to be high in trans or saturated fats, and these foods should be avoided mostly. However, you do need some fat in your diet. So, try using olive oil as a basis for salad dressings, cook with rice bran oil, use mashed avocado as an alternative to margarine spreads, and eat oily fish 1 or 2 times per week. Also, avoid anything that contains trans fats as much as you possibly can.

By following these ten simple tips you'll be on your way to a healthier and thinner 2011.

 

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Christmas is my favorite time of the year. I love the idea of sitting around a tastefully decorated fireplace with your loved ones while chatting and eating homemade goodies and drinking eggnog. However, none of my Christmases ever actually turn out like that. From stressful calendars to weird family baggage, Christmas doesn't often end up perfect,.and that's ok.

Amidst the twinkle of holiday decor, it's easy to fill our plates to overflowing, and inevitably transform our lovely celebrations to stress-induced rampages. So how do you keep your holidays sane? Here are a few tips from Incourage.me.com to keep in mind if you would like to make this year's holidays more manageable.

1. Meet the needs of your spouse, kids, and yourself first- Focus on your immediate family's needs first, and ultimately do what's best for your household. This might mean not traveling five hours away to Aunt Mary's house like everyone else in your extended family. This might inadvertently lead to hurt feelings. But what good is it to please these people if your household ultimately suffers? No one's happy in the end.

2. Don't spend more than you have- Draw a line in the sand to never, ever use credit. It's tempting during the holiday season, but the many months that follow of paying it off is never worth it. You'll sleep so much better at night. You may want to try making purchases online to avoid going over-budget or make your own gifts.

3. Do what you can and don't worry about the rest- Don't neglect your responsibilities, of course. But find creative ways to do what you have to do in an easy way, so that you have time and energy to do what you love. For example agree to only attend 5 holiday events so that not all of your evenings are full or buy from a local bake sale or bakery instead of feeling like everything must be homemade.

4. Make a big deal out of those little things that are fun- Make popcorn and turn down the lights for your family's favorite Christmas movie or play your favorite Christmas tunes and drink hot chocolate while you wrap gifts. It's these small things that make this season special.

Christmas is for us to enjoy with those we love, not to stress us out. By keeping things simple and positive you will be able to have a more peaceful and happy holiday season. Merry Christmas!

 

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Studies have shown that during the months of December and January, many people gain at least one pound , every year. Why? One main reason is that besides being less active during the winter months, we also turn to comfort foods to get us through those dark, dreary winter days.

According to WebMD there are many culprits for winter weight gain including less outdoor exercise, endless weeks of holiday celebrations, ultra fattening comfort foods, and more layers of clothing to hide our expanding waistlines. It's ok to splurge on occasional small portions of decadent foods and holiday delights but if you want to prevent packing on those unwanted pounds you may want to steer clear of the following foods or eat them in moderation:

Macaroni and cheese- An all-time favorite comfort food for children and adults alike, a healthier modification to this classic fat bomb is to use low-fat cheese, low-fat milk and add additional veggies.

Cream based soups and bisques- Anything loaded with cream is also loaded with calories, so instead you may want to choose warm winter soups that are broth based like vegetable or minestrone.

• Cream and cheese based casseroles- One serving of a traditional hash brown casserole topped with cheese, bacon, or fried onions has nearly 600 calories, 40 grams of fat and 21 grams of saturated fat. To shave calories off of this seasonal favorite by substituting low-calorie mix-ins such as fat-free sour cream, low-fat cheese or reduced-fat soups or try over-roasted veggies for a healthy side dish.

Cheesecake- Try to stick to small amounts of cheesecake or try satisfying your sweet tooth with a 150 calorie sugar free ice cream dessert or suck on a peppermint stick.

Chili and stews loaded with ground beef, sausage and cheese- If making this dish yourself stick to small portions of lean meat, lots of vegetables and beans, sprinkle with low-fat cheese and skip the crumbled crackers on top.

Cookies- Nothing says the holidays like Christmas cookies and enjoying one small cookie isn't a problem. At around 200-250 calories make sure you only eat one or split one half and eat the other half later.

Creamy pot pies (with pastry top and bottom)-When you have pastry on the top and bottom, you get a double dose of high-fat crust plus the fatty filling. Forget the creamy pie and enjoy a roasted chicken breast and a whole-wheat roll for a fraction of the calories.

A few bites of even the most fattening foods can fit into your diet, but it's important to consume these types of food in moderation. Keep in mind that most adults need fewer than 2,000 calories, 65 grams of total fat and 20 grams of saturated fat each day.

Just by making some slight alterations and by avoiding these fattening foods you will see that you will not only feel better but you can prevent packing on those unwanted pounds, too.