Issue Date: September 25, 2005
6 tips to stay strong
Fall is a great time to take stock of your fitness routine and recommit to making workouts count. But what sorts of changes will bring you the biggest benefit?
Stay mentally engaged to get the most out of your workout.
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"Any exercise is always better than none, but you should re-evaluate your workout at least every four to six weeks," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise (ACE). "When your workout becomes less mentally engaging, your level of effort decreases because you find it boring."
ACE offers this checklist of ideas to keep workouts engaging and effective:
Set goals. For motivational purposes, goals should be specific and include checkpoints along the way to track progress and feel successful.
Check your intensity level. The "talk test" remains the easiest gauge: Work at a level that allows you to speak in brief sentences (not excessive chatting).
Emphasize cardio. Thirty minutes a day is the minimum, but that time can be spaced throughout the day.
Lift enough. For resistance training, be sure your load levels are challenging enough. If you can comfortably perform 15 or more reps, the load should be increased.
Partner up. If you're having a hard time challenging yourself, look for a partner with a similar fitness level and similar goals. A little healthy competition will push you.
Get help. If you're really stumped, talk to a personal trainer. He can suggest exercises that you may not be aware of, or he can design a workout to keep you motivated and engaged.
Contact Jorge Cruise, author of "The 3-Hour Diet," at 3hourdiet.com.
Source: - All information from interview with Dr. Cedric Bryant. He can be reached through Kristie Spalding, Corporate Communications Director for ACE, at 800/546-7470 or pr@acefitness.org.
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Dine out more for less cash
Do you enjoy trying new restaurants but need to watch costs? Sure, you could skip dessert or forgo a glass of wine, but that's no fun. Instead, check out these Internet sites for programs designed to lower dining-out tabs:
Restaurant.com issues coupons (and gift certificates) for 6,000 eateries located in 25 major metropolitan areas. For instance, pick a listed spot and pay $10 for a coupon worth $25 toward your bill there.
The Rewards Network (rewardsnetwork.com) gives you cash back when you eat at a participating restaurant (currently more than 10,000). You pay $49 a year, and to sign up, you'll need to register a credit or debit card with the network. Use that card at a member restaurant; you'll get up to 20% of the bill credited to your account.
The Entertainment Book (entertainmentbook.com), covering 150 metro markets, costs $25 to $45, depending on your city. In return, you'll get loads of coupons for local restaurants, plus discounts at nearby shops, movie theaters, garden stores and theme parks.
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Go on, get a passport
Although more Americans traveled abroad in 2004 than ever before, only one in five U.S. citizens holds a passport.
U.S. Rep. Barbara Lee of California has introduced a bill to designate September as National Passport Month, to encourage Americans to explore the world. "Traveling abroad promotes understanding and goodwill," Lee says. "When people connect ... it opens the doors to increased peace, tolerance and acceptance."
In December, new U.S. passports (which cost $55, plus a $30 execution fee and a $12 security surcharge) will begin featuring embedded chips containing facial recognition technology and personal data about the holder.
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Mmm ... mango
Here's a refreshing salad that you can feast on without fear. It's low-calorie and packed with disease-fighting antioxidants in the cabbage, onion, mango and walnuts.
Tangy Mango Slaw
4 cups shredded cabbage
1/2 cup finely chopped red onion
1 fresh mango, cubed
1/2 cup walnut pieces
1/4 cup Splenda
3/4 cup white rice vinegar
In a bowl, combine cabbage, onion, mango and walnuts.
In a cup, dissolve Splenda in vinegar. Add to cabbage, and toss.
Serve cold or at room temperature.
Serves 8
Per serving: 79 calories, 2g protein, 8g carbohydrates, 5g fat (0.5g saturated), 0mg cholesterol, 2g fiber, 7mg sodium
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