The Fitness Comeback Plan!

from: http://www.womenshealthmag.com/fitness/fitness-motivation

Get Back in the Game!
This plan features two muscle-toning routines (see Workout Program A and Program B), plus metabolism-boosting cardio sessions (see Calorie-Crushing Cardio) that become more challenging each week. Pick the group below that best fits your hiatus, and then follow the corresponding schedule. You'll notice that the "moderately out of shape" and "out of shape" groups have longer plans (five and six weeks, respectively). The reason: These people will be especially rusty and need a week or two of easier training to return to baseline.

Out of Shape
Formerly fit people who have been fairly sedentary for longer than six months.

Moderately Out of Shape
Formerly fit people who have been sidelined for one to six months.

Slightly Out of Shape
Recently fit people who haven't been regularly active for a few weeks.

The Best Tricks to Beat Any Fitness Slump

from: http://www.womenshealthmag.com/fitness/new-exercise-tips?cm_mmc=Newsletter-_-1194542-_-02072013-_-MakinganExerciseComeback-ReadMore

You Work Insane Hours

Twelve-hour workdays don't leave much time for boot camps or long runs in the park (or even short runs in the park!).

Training Tip: Plan workouts when you have the fewest conflicts, which for most people is first thing in the a.m. not an early riser? Inch your alarm back a little every few days; it will gradually reset your body's clock, so you'll have more energy, says ken baum, author of The Mental Edge. If you love (or need) to hit the gym at night, get changed before you leave work. That initial step will help you follow through.

Mental Trick: Keep this in mind: not only can daily exercise help your mental sharpness, learning, and memory, but a recent study found that working out three or more times a week leads to higher pay.

You Were Sidelined by Injury

People either rush into their former workouts, which puts them at risk for another injury, or are so afraid of getting hurt again they put it off altogether.

Training Tip: After your doctor clears you, scale back your routine by at least 50 percent for two weeks, says exercise physiologist Jonathan Cane. (Or pick our "out of shape" routine.) Back off a bit if you begin nursing the area: Favoring a sore spot throws off your form, which can cause new injuries.

Mental Trick: "Challenge those negative, 'poor me' thoughts," says Mantell. "Staying positive may sound like psychobabble, but it really works." And while it's normal to be nervous, you can trust your doctor's orders when he gives you the A-OK, says Trent Petrie, Ph.D., director of the Center for Sport Psychology at the University of North Texas.

You Partied too Hard Over the Holidays

Weeks of eating, drinking, and partying (and not exercising) have left you feeling overwhelmed by the idea of having to undo the damage.

Training Tip: Hitting the gym hard come January can quickly lead to burnout. Rather than double your sessions or hours of cardio, choose manageable activities, like yoga or short strength circuits.

Mental Trick: There's this feeling of, Oh, what the hell, it's too late now. But keep in mind, it's easier to drop two pounds than 10, which could happen if you delay your comeback. You don't have to give up all indulgences cold turkey, either. Make one healthy swap or change each day to ease back on track.

Healthy Cold Weather Soups

This post is inspired by some hot and sour soup I made recently and which has been touted as being great for fighting colds!

From: https://fitist.com/4HealthyColdWeatherSoups



Photo credit: FLICKR/Whitneyinchicago

With temperatures dipping into the single digits in many parts of the country, there’s no better meal to help you warm up than a big pot of steaming hot soup. But the health benefits of this one-pot meal go far beyond the comforting warmth—if you choose the right key ingredients, your dinner can be packed with fiber and key nutrients, and low on fat. Try one of these 4 hearty soups tonight.

1. Lentil Soup
Lentils are loaded with fiber, folate, iron, protein, and other essential vitamins and minerals. They contain more B vitamins than any other unfortified plant food. This protects against coronary artery disease, and when coupled with vitamin B6, can help reduce women's risk of developing breast cancer. 
Try this: This lentil soup recipe requires minimal chopping and can be ready in a little more than an hour.

2. Split Pea Soup
Split pea soup is simple meal you can make any night of the week because the peas are so thin you don't need to soak them over night. A cup of split pea soup provides about 5 grams of dietary fiber, which helps to lower cholesterol and also helps with digestion. Another benefit of a high-fiber diet is it promotes blood sugar control and reduces the risk of type 2 diabetes. 
Try this: This split pea soup recipe is vegetarian, so skip the ham bone and load up on fresh carrots and celery for a heart-healthy meal for the whole family.  

3. Black Bean Soup
Black beans are high in fiber, folate, protein and antioxidants, along with other vitamins and minerals. Also, black beans make a complete protein when paired with brown rice, making this power food a great addition to a vegetarian diet. 
Try this: This quick and easy black bean recipe includes brown rice, diced tomatoes, and a half-cup of salsa to give it a little kick.

4. Kale Soup
Kale is one of the most nutritious vegetables you could pick up at the grocery store, and makes a tasty addition to any vegetable soup. Kale is an excellent source of beta-carotene, one of the antioxidants believed to fight against cancer, heart disease, and other chronic diseases. 
Try this: This kale, white bean and quinoa soup is packed with protein and makes for a healthy weekday meal. Just make sure you give it time to cook—unlike spinach or other greens, kale can take 10 to 15 minutes to become tender.