Janice’s Fitness Blog

Fitness expert Janice talks about 12 steps to Better Sleep.

Fitness expert Janice talks about “Rage Against the Machines” and how you can use a substitute exercise to not injure yourself such as doing a Split Squat instead of the Seated Leg Extension and the Stability Roll Out instead of the Seated Ab Crunch.

Fitness expert Janice talks about how to beat stress and enjoy life by eating almonds and avocados.

Fitness expert Janice talks about the ABC’s of Staying Slim with Q, R, S, T, U, V, W, X, Y and Z. Q is for Quinoa which has more hunger-taming protein and fiber and less carbs than most other whole grains. R is for replacements. Researchers found dieters who drank liquid meal replacements lost just as much weight over 52 weeks as those who used the weight-loss drug Orlistat with regular meals. Don’t take pills. S is for stress. A study shows stressed mice gained more than twice as much weight as a group with the same diet, but no stress. The next time you feel stressed, take an exercise class to relax. T is for tea, the fat-busting benefits of green tea include the release of disease-fighting compounds called catechins. U is for user-friendly -- make sure your diet is a plan you can live with. V is for Vinegar which will cause you to eat less over the whole day. W is for weights -- pumping iron allows you to burn calories faster after a strength training session, as opposed to cardio. X is for Xenical -- the prescription fat blocker is green-lighted by the FDA. Y is for Yoga -- yoga causes you to release tension, so you don’t eat so much. Z is for sleep. Get your Z’s because a study finds if you sleep less than 5 hours, you’ll be heavier than other people who sleep for 7 hours

Fitness expert Janice talks about Heart Healthy Eats. Blueberries, olive oil, cinnamon, oatmeal, nuts, salmon, flaxseeds, spinach, red wine, grape juice, legumes, white potatoes.

Fitness expert Janice talks about E, F, G, H, I and J of the ABC’s of Slim. E is for Estimation -- developing an eye for appropriate serving sizes can make or break your diet. F is for Fructose -- a study published last year in the journal “Hepatology” found that feeding fructose-laced water to rats increased their risk of obesity. Ditch the artificially sweetened juices and sodas and get your fructose from fruit. G is for Grapefruit -- kick off every meal with a half a ruby red or 8 ounces of grapefruit juice and you could speed up your weight loss. H is for Hydration -- studies show that drinking water can slightly increase your caloric burn rate. I is for Insulin -- the amount of sugar-regulating hormone you secrete may dictate the diet you should follow. J is for Journaling -- if you write down everything you eat, research has shown you can cut your intake by 500 to 1,000 calories a day.

Fitness expert Janice talks about the K,L, M, N of the ABC’s of staying slim. K is for Ketosis -- the point at which your body runs low on carbs and starts burning fat stores for fuel. L is for Leptin -- fat secretes this hormone to tell your brain you’re full. Researcher have found that fasts and some diets lower leptin levels, prompting you to eat more. To keep this hormone in balance, make sure you lose no more than 1 or 2 pounds per week. M is for Milk --- you might get better results from your workout if you drink skim milk. N is for Numbers -- nobody enjoys weigh-ins, but research shows that people who hop on a scale once a day are more likely to lose and to maintain their loss.

Fitness expert Janice talks about the A, B, C, D’s of staying slim.A is for alcohol, B is for buddies, C is for cortisol and D is for density.

Fitness expert Janice tells you how important it is to keep a food journal. If your write down everything you eat, research has shown you can cut your intake by 500 to 1,000 calories a day.

Fitness Expert Janice talks about taking those 10 pounds away.

Welcome to my Get Fit with Janice Podcast. I’m launching my first episode focusing on “Awakening the Fitness Giant Within You” and also getting strong abs.

Make sure you warm up and focus on form and lift enough weight to feel challenged.

Make sure you workout today because it’s beautiful outside!

If you’re feeling down because it’s Monday and don’t feel like doing anything after you come home from work -- go to the gym and workout! You’ll feel better. When you exercise, you release endorphins that give you a naturally good feeling. It’s the gym atmosphere that perks you up -- I know it perks me up!

Are you feeling moody and blue? The best thing is to get moving and you’ll feel better fast!

It’s so important to think positive when working out. You have to challenge yourself to do 20 crunches or 20 pushups.So when you’re at the gym just believe in yourself and believe you can and you can!

It’s important to workout everyday to stay healthy. Start with 30 minutes and work up to 1 hour. All your muscles -- from your biceps to your abs need to be exercised everyday to keep you strong.

Getting back into shape means taking it slow. To begin, start with a 30 minute workout and then move to a full hour workout!

It’s so important to warm up your muscles before you workout!Make sure you perform five minutes of light aerobic activity. You can walk on a treadmill, walk around the block or climb up and down stairs.

It’s your responsibility to take care of your health and see your doctor for a regular checkup every year! Eat five small meals a day, get your proper rest and exercise at least 30 minutes everyday.