Has this ever happened to you? You make the motion of waving goodbye to someone and the back of your arm continues to wave long after you stopped. While this is a frequent complaint from women, men are not immune to the back-arm waddle.

Most of the time, I am asked for exercises to help firm that area up. What is actually being asked for is a triceps (back of the arm) exercise. But first, similar to any other body part, body fat must be addressed . Meaning, if you have excess body fat, no amount of firming will get rid of the fat. Nor, in this situation, will firming stop the back-arm waddle.

If you have excess body fat, it can be reduced through the proper combination of cardio and strength training exercise, and mindful eating. Then, these two exercises will help you to show off strong, toned arms. With both exercises, take five seconds for each repetition so that you do not use momentum.

Triceps Kickback:

• Keep your back flat and your supporting leg slightly bent.
• When performing the “kickback” motion, your elbow should not move from its starting position: keep it glued to your side.

Triceps Overhead Press:

• Sit up straight: chest out, shoulders down and back, and eyes looking straight ahead (your chin should not be down). Feet should be flat on the ground.

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August often brings with it a feeling of the last hurrah. Summer is winding up and kids will be back to school soon (maybe you will be too). Vacations are taken, and the warm weather and long days continue to be enjoyed.

I’ve talked to many people who have yet to enjoy their summer. Work has overshadowed thoughts of vacation or, in some cases, the mundane day-to-day tasks have simply taken over. Inertia, boredom, and stress are commonplace.

If summer has passed by with nothing more than a glance from you, stop what you are doing. Take a break. I promise the world will not come to a halt if you do. In fact, the world will likely be a better place because of it.

If taking off several days, or even one whole day, feels truly undo-able, try one afternoon. Find a place to visit (like the beach, a park or museum) and consider taking a friend with you. If you crave solitude, go somewhere alone, or hibernate in your home with a favorite movie.

Please, enjoy your summer before it’s gone!

To your health,

Heather Moreno
PeopleFit USA , President

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“Plateau”. That dreaded word that you do not want to hear, let alone experience. Especially if you have been diligently exercising in an attempt to get fit or lose weight. We have all experienced a plateau at some time – all of a sudden you stop losing weight or you just can’t seem to run any faster. When you hit a plateau, don’t panic. It doesn’t necessarily mean you need to work harder or spend more days at the gym. Here are five ideas that may help you break through in record time.

1) Take an Active Rest. If you have hit a plateau, it may be time for an “active rest”. Take a week off from structured exercise, and instead take leisurely walks, play ball with the kids, or take a yoga class. Active rest rejuvenates the mind and the body, and allows for overworked muscles to rest and rebuild. You will return to exercise stronger and ready for new challenges. 

2) Time to Eat. As you increase your fitness level, your body’s metabolism may increase and so will your calorie needs. If you hit a plateau, evaluate how much you are eating. You may need to eat more than you have in the past for your body to continue to increase its fitness level. If you find you are often hungry, this is a clear sign you need to eat more to sustain your exercise program. 

3) Mix it Up. If you do not vary your workout routine your body will eventually run on “cruise control”, and you will experience a plateau. Try new cardiovascular activities, or use free weights if you always use machines for strength training. Changes in your routine will surprise the body and force it to adapt, bringing you to new levels of fitness. 

4) Different Day, Different Intensity. Varying your activities, or cross-training, is important to avoid or break through a plateau. While cross-training the type of activity is often recommended, it is also important to cross-train the intensity of your workouts. Specify different days of the week as low, moderate or high-intensity days. Try interval training – work at a low intensity for a couple of minutes and increase to a high intensity for a couple of minutes, and repeat. If you use a heart rate monitor, be sure your average heart rate for your exercise sessions varies from day to day.

5) Sleep It Off. Be sure you are getting enough sleep. The right amount of sleep for your body will allow time for your muscles to recover from exercise. This will ensure that you can come to your next exercise session with enough energy, and at full strength, to take on a challenging workout.

If you are still frustrated, find inspiration in the story of Chris Witty, winner of the Gold Medal in 1000 meter speed skating in the 1998 Winter Olympics. A month before she was to compete in the Olympics, she was diagnosed with mononucleosis. Of course she had to cut back on training, and at the time that she should have been preparing to peak for competition. Not only did she win the Gold Medal, which nobody expected, she broke the world record! Imagine what a little rest might do for your workouts!

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Improving your diet at any age gives you a powerful weapon against chronic disease. What you eat, and what you don’t, may determine whether and when you develop a disorder that reduces the quality of your life. This is the first in a two-part series to give you tips for fighting disease with nutrition:

To prevent high blood pressure:

• Maintain your desirable weight.
• After age 50, limit your daily sodium intake to 1300 mg; after age 70 to 1200 mg.
• The new guidelines recommend 4,700 mg of potassium per day. Aim for at least eight daily servings of fruits and vegetables to get enough potassium.
• Get enough calcium and protein by consuming two to four servings of fat-free or low-fat dairy products daily. Also include plenty of whole grains, fish, and poultry in your diet.
• Limit intake of fat, red meat, and sugary food and drinks.
• Limit daily alcohol consumption to no more that one drink for women and two drinks for men.

To protect your heart and prevent stroke:

• Limit your saturated fat and trans fatty acids to less than ten percent of caloric intake.
• Center your diet on fish, skinless poultry, and plant-based, unprocessed foods such as whole grains, fruit, vegetables, legumes, and nuts.
• Eat fish at least twice a week.
• Replace foods high in saturated fat and cholesterol with soy protein.
• Opt for fat-free and low-fat dairy products.
• Limit dietary cholesterol to 300 mg per day
• Get 20-30 grams of fiber in your daily diet.
• Consume at least 400 micrograms of folate daily from fruits, vegetables, and grains and/or a dietary supplement.
• Maintaining your desirable weight can help prevent metabolic syndrome, a major risk factor for coronary heart disease.

About The Author: Susan Johnson is the founder of Susan's Healthy Gourmet, which provides fresh, nutritionally balanced, and calorie-controlled meals that are individually prepared and packaged to order. To learn more you can call 1.888.396.3257 (EZ-MEALS) or visit them on the Web at www.susanshealthygourmet.com (be sure to mention Heather Moreno & PeopleFit USA when you call).
You can also register for Susan's the popular online
monthly newsletter, Susan's Healthy Lifestyle, at http://www.susanshealthygourmet.com/newsletter/default.asp

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