Category FYT Knowledge Base

Healthy Bedtime Snacks!

healthy bedtime snack5 Healthy Bedtime Snacks to curb night time hunger–

When you are trying to go to sleep and the pangs of hunger start, you need a healthy bedtime snack so you can get some sleep without wrecking your diet. No need to lay there hoping sleep will overtake you before you succumb to the hunger pains, read on for 5 healthy bedtime snacks that will quench that hunger so you can get some much needed sleep.

5 Healthy Bedtime Snacks

These healthy bedtime snacks all contain protein, and are low calorie so that you can get to sleep and keep your metabolism going through the night without overeating.

1. Cereal & Milk: 1/2 Cup Whole Grain cereal with 1/4 Cup Milk (22 calories), preferably with protein such as Zone Perfect (160 calories) or Kashi GOLEAN Crunch(70 calories).

2. Yogurt and Berries: 1 cup ...

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Ice or Heat – A Quick Refresher

ice or heat for injuriesIce or Heat for Injuries & Sore Muscles–

Regardless of your fitness level, it’s going to happen at some point. Sore muscles and various injuries such as strains, sprains and pulls. Although we’ve all heard it a hundred times, it’s easy to forget exactly when it’s best to use ice and when it’s best to use heat. Or both. Here’s a refresher on using ice or heat for those nagging maladies.

Two types of injuries

There are two types of injuries - acute and chronic. Acute injuries are immediate injuries that cause noticeable pain quickly. Acute injuries typically result from mishaps including twists, falls, sprains or impact. So an ankle sprain or strain falls into this category.

Chronic injuries are more common to most people, such as muscle soreness, stiff joints, etc...

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Get in Shape in 2013: Top Ten Reasons to start getting in shape today

photo (5)Get in Shape in 2013: Top Ten Reasons to start getting in shape today–

Most of us know we need to get in shape, but sometimes motivation can be a big challenge. Here are 10 reasons to get in shape in 2013, starting now.

1. You will help prevent health problems when you get in shape. Health problems associated with being overweight or obese include Type 2 diabetes, heart disease,  high blood pressure, sleep apnea, osteoarthritis, cancer and stroke.

2. You will look your best and feel confident in daily life when you get in shape. When you look and feel good you will have the confidence to take on the world every day.

3. You will feel your best to live life to the fullest. No more worrying about your weight once you get in shape. No more being held back from what you want to do.


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6 Simple Rules to boost workout and diet success

photo (2)6 Simple Rules to boost workout and diet success–

1. Don’t be a perfectionist; be a “just get up and do something-ist”. So many times we miss a workout because we don’t have enough time to finish our ideal workout. Don’t let perfectionism get in your way. Realize every day you will not be perfect but also know you are doing what you can when you can. Even if you push yourself to squeeze 10 minutes in, you are still burning calories that count toward your goals. If you find yourself eating something “bad” then just make sure you redouble your efforts at your next workout.

2. Don’t let yourself go two days without doing something. Even if you are short on time or not feeling up to it just promise yourself 10 minutes and you might find yourself finishing...

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Workout Shoes: the quick guide to getting it right

Selecting the Right Pair of Workout Shoes–

selecting a workout shoeNo matter what your fitness level, whether you’re just getting back in shape, or if you are a die hard, there’s nothing quite like picking out a new pair of workout shoes. But with advances in technology and so many choices, it’s good to have a quick mental checklist to consult as you look at a wall of shoes.

Talk to an expert. Do not hesitate to ask the salesperson questions and to explain your current fitness level, and what you want to achieve. They are there for a reason. This is no time for vanity or pride.

Shoes do one thing. Select your shoes based on your activity – the salesperson will know exactly what you need. If you walk, you need a stiffer pair of shoes. If you run, you need something with extra cushion for impact...

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Using Video To Improve Workout Results

improve workout results

improve workout resultsIf you are looking to improve your workout results, whether it be calorie burn, or increased endurance or better form, then we have a very simple technique that just might work for you. And it’s probably in your pocket right now. We’re talking about using video to improve workout results.

If you have a smartphone with video, then you are in business. But even a point and shoot digital camera will work if it has a video module.

Let’s use me for an example. I follow the Insanity workout program as a regular part of staying in shape. A few days ago, I wanted to check my form on one of the exercises, so I simply set my iphone on the desk, hit record and captured various portions of the workout as I was doing it. Some very interesting things begin to happen with the video running:

1) You’ll n...

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5 Tips to Avoid Gaining Weight When Traveling


5 Tips to Avoid Gaining Weight When Traveling–

avoid weight gain while travelingWhen you are traveling, one of the major challenges is how to keep from gaining weight on the trip. You can’t bring much food with you through airport security and you find yourself overeating and not moving enough — a recipe for weight gain. Here are the things I did on my last trip to make sure I didn’t go off the rails.

1.  Bring your workout gear with you. Make time to work out in the morning before you start your day or at night. I brought my workout DVD, heart rate monitor and workout clothes with me on my last trip. You also may need a laptop or other device to play your workout DVD unless you are going to the hotel fitness center...

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20 Fitness Tips You Can Do Today!

workout routines

As the new year begins, many of us make fitness-related resolutions. Whether it's losing five pounds, eating more healthfully or working on our stubborn problem areas. The beginning of the year is a great time for a personal beginning - a time for a fresh slate to tackle our [...]

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Insanity Workout Results – My Personal Experience

insanity workout forum

INSANITY: 60-Day Total Body Conditioning Workout DVD Program

I saw the Insanity workout on TV and I was intrigued by the high energy and testimonials and instantly motivated to try something different. Having been familiar with Beachbody’s Shawn T from Hip Hop Abs, I decided to take the plunge. I popped in the DVD and waited for the Insanity to begin.

(To give you some background on me, I am a 41-year old woman. I had not worked out for almost a year, and needed to lose 10 pounds that I had gained, and wanted to get back in shape.)

First you go through the Insanity fit test. The fit test is a series of workout moves that you do as many as possible of for 1 minute. You track the number of each exercise you are able to complete; but the real result of which is to become hyper-aware of  ”exactly how out of shape I actually am...

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Brain Exercise – Does It Last If You Stop?

Darryl Leniuk Gretchen Reynolds on the science of fitness. It is well established that exercise bolsters the structure and function of the brain. Multiple animal and human studies have shown that a few months of moderate exercise can create new neurons, lift mood and hone memory and thinking. But [...]
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