Women should aim to get between 25 and 30 grams of fiber a day. It keeps your digestive system happy and also helps prevent breast cancer. If you have high cholesterol, getting your fill of fiber has also been shown to lower the LDL (bad) cholesterol levels in your blood. Is there anything fiber doesn’t do?

We are all in agreement that fiber is good for us, but have you ever wondered if one fiber — soluble or insoluble — is healthier? To answer that question, you need to know the difference between the two. Soluble fiber binds with fatty acids and lengthens the time it takes for your stomach to empty, so sugar is released and absorbed more slowly. This helps regulate blood sugar levels, and also allows your body more time to absorb essential nutrients from your food. Insoluble fiber adds bulk to your stool, which is key to regularity. This type of fiber also controls and balances the pH levels in your intestines, which helps prevent colon cancer.

Each type of fiber benefits the body, but only you know which type your body needs more of. I’d say that if you have issues with constipation, aim to eat more insoluble fiber. If you’re concerned with regulating your blood sugar levels, go for for soluble fiber. To learn which foods are good sources of each, read more.

When your alarm goes off in the morning, do you curse its very existence and hit the snooze button eight times before you actually pull yourself out of bed? If you’re not a morning person, there’s no way you could begin to understand how other people can wake up early and fit in an hour workout before getting ready and heading off to work. Yes, some people are just naturally perky in the morning and prefer sweating it out in the a.m., but then there’s the rest of us who make a point to work out in the morning because it’s the only time we can fit it in. 

If you find that you’re skipping out on exercise altogether because you’re too busy, have meetings, have family obligations, or are just plain exhausted, then morning workouts might be just the thing you need. How can a non-morning person turn into a morning exerciser? Learn a handful of ways to become an early riser when you read more.

1. Get to bed early the night before. Even if you’re one of those rare people who can survive on less than five hours of sleep that is not enough snooze time if expect to wake up and have energy for a morning workout. That means you can’t go to bed at midnight and expect to rise and shine at 5 a.m. Get into the habit of going to bed early enough so you get at least eight hours of zzz’s.
2. If you’re not sleepy at night, try limiting your caffeine during the day, and be finished with your last caffeinated bev by 4 p.m. Warm baths, a cup of tea, and ditching the TV and computer use before bed can also encourage you to relax and fall asleep more easily.
3. Creatively motivate yourself. When you’re cozy under your sheets telling yourself you feel great after you exercise will probably not help you jump out of bed. Get creative with your means of motivation. Make a new workout playlist, or get excited to wear your new sneaks. Conjure up the image of that cute guy you’ve seen at the gym lately. Get psyched about a tasty new breakfast idea. If you have something you’re looking forward to once you wake up, you’ll find it impossible not to get out of bed.
4. Make a date and set a time. You know you love Boot Camp and your gym only offers it at 6:30 a.m. Make an appointment with a trainer or plan to meet a fitness buddy at the park to go for a run. Scheduling morning workouts is a surefire way to get you there.
5. Reward your morning exercise efforts. Either give yourself a little treat after each morning workout or make a goal to exercise every day, Monday through Friday and on the last day, buy yourself a new fitness top, get a pedicure, or go to the movies with a friend. Rewards are huge motivators, and thinking about the pleasure that comes after your hard work may give you that emotional push out of bed.

Do you work out in the morning? Is it easy or hard for you?

Before buying a pair of new running sneaks, you can learn a lot about the kind of runner you are and the needs of your feet by checking out the condition of your old sneakers. According to an article in the March issue of Runner’s World, here are some things you should look for before sneaker shopping:

• Heel alignment: Place your sneaks side by side on a flat surface and look at the heels, checking to see if your sneakers lean to the right or to the left. If they lean inward, it’s a sign that you’re an overpronator. If they lean outward, then you’re an underpronator. Neither is a bad thing, but when looking for your next pair, you should find ones that support how you pronate.

For more details on what to watch out for, keep reading.

• Midsole wear: Turn your sneaks over and look at the midsole. Look for creases, excessive wear on certain parts of the sole, or if one shoe has more wear than the other. It could give you clues that one of your legs is longer than the other, or tell you that you’re overstriding. An appointment with an orthopedist might be your best option before splurging on your next pair of kicks.
• Upper stretching: Now look at the tops of your sneaks. If the fabric is wrinkled and overstretched in certain areas, it’s a sign that the shoe isn’t giving you enough motion control. This means you may not be getting enough arch support or that the shoe is too wide in the front and your foot is shifting from side to side. You want a snug fit, so while shoe shopping, look for a pair that supports the shape of your foot best to ensure your feet are locked in place.

I suggest shopping for sneakers at a specialty running store and taking your old sneakers with you. Chances are someone there can read the sole of your shoe and suggest a style or brand to suit your foot.

The typical Boot Camper at Fit For Fashion begs for competition. Even though they may have not wanted to work out that morning or night, they still manage to make their way to the Studio and from there on out, their game face is on.

Many women always hesitate to begin one of my Boot Camp programs because I think they are uneasy at the idea that it could be hardwork and they don’t want to make a fool out of themselves. However, that is certainly not the case. EVERY Boot Camper is at their own level, and that is what makes it so neat. I could have 10 ladies doing the same exercise but at different intensities and each one will be getting a completely different workout than the one next to her.

There are many different trainers with many different concepts on how to perform and instruct a Boot Camp. I tend to like utilizing innovative ideas and new concepts to keep my clients busy and entertained.

Boot Camps have begun to grow and expand because simply put- the gym is routine and unless you enjoy the treadmill and other cardio machines, you’ll simply become bored and thus, the gym will begin to be placed on the back burner.

Interested in trying a Boot Camp out? Just try it – the worst that could happen is that you don’t enjoy it or for some… you could become addicted!

From Fit for Fashion to yours truly…

We wish you a happy Holiday Season.

Filled with love, gratitude, and peace.

Never let success get to your head,
And never let failure get to your heart.

Could a new tank top or exercise pants make you work out more often or help you run further? Not exactly, but wearing something that’s flattering can be a motivating boost for anyone who hesitates to join an exercise class or go to the gym.

That’s not to say you need to spend big money on workout clothes. The days of carefully co-ordinated gym wear like the G-string leotards of the early ’90s are over. Workout clothes are far less self-conscious than they used to be – and a good thing, too.  Don’t take refuge in a big T-shirt because it’s proven that a black singlet and pants that skim, but don’t hug your contours too tightly are more flattering than baggy tops.

Although going to the gym shouldn’t be a fashion show, it’s still important to look good. Besides, when you look good, you feel good. Wearing comfortable clothing that you feel confident in and that allows for ease of movement will help you feel better about your workouts and maybe even keep you a bit more motivated. If you have just embarked on a new exercise program, this feature will clear up any questions about what you need to bring to the gym or what to wear as you exercise. If you’re currently exercising, this will serve as a refresher and give you some tips to increase your comfort level while being active.

Workout clothes – The type of material that you choose to wear to the gym should allow you to feel dry, comfortable, and confident. Your main focus while exercising should be giving it your all, and you shouldn’t be self-conscious or uncomfortable in the clothing you are wearing. Depending on the type of workout you are performing, different clothing may be required. The cut of the clothes you wear to the gym should allow you to move freely without constricting your movements. You will be moving around and bending often while exercising, so the clothes you wear should allow for flexibility. Look for clothing made of synthetic material such as nylon, acrylic, or polypropylene for a good balance of functionality and comfort. Cotton is probably the most common workout fabric, as it is reasonably priced, breathable, and comfortable. However, it tends to hold moisture and become quite heavy if you sweat. Depending on the climate and your comfort level, a fitted T-shirt or tank top (made of the materials noted above) with comfortable pants or gym shorts are ideal exercise clothing options.

Training Shoes – Before deciding on a shoe, it’s important to try on a few until you find the one that feels just right. While at the store, test the potential shoe out by walking around the store and jumping up and down. To find the ideal fit, it is also important to wear socks that you would be wearing while you exercise. In addition, make sure you choose the shoe that is right for the activity it will be used for.

Runners: The right running shoe should provide stability, motion control, and cushioning for your runs. Depending on the shape of your foot you may need a different sized arch. Talk to a salesperson that specializes in running shoes to find your best fit.

Walking shoes: An ideal walking shoe should allow for a range of motion and cushioning.

Cross-trainers: These are most commonly worn in the gym. These shoes are ideal for someone who occasionally runs, walks, and/or takes fitness classes. They should offer flexibility, cushioning, and lateral support.

Socks – When choosing socks to wear to the gym, don’t make the dreaded mistake of sporting dress socks with running shoes. Choose white or grey socks that allow your feet to breathe and are comfortable to train in. Wear socks made from acrylic or an acrylic blend. This material doesn’t retain moisture as cotton and wool often do, which can lead to blisters and other foot problems.

Sports bras – A good sports bra is essential to provide support and minimize excessive movement. The bra should be a blend of cotton and a “breathable” material such as Lycra® mesh to help sweat evaporate and keep odor in check. Try on different bras until you find the one that provides the most support and comfort. Try jumping up and down or running on the spot as you try different bras on to measure their support. The bra you choose should fit snugly, offering support but not constricting your range of motion. Make sure the straps don’t dig into your shoulders or the band into your rib cage. It should fit snugly, but you should be able to breathe comfortably.

Hair ties or clips – If you have long hair or bangs that fall into your face, don’t forget to bring hair elastics or clips to pin your hair back. Nothing is more annoying than trying to exercise when your hair keeps falling in your face.

Towel – Towels are both a comfort measure and a necessity. You’ll be glad to have one with you after you’ve worked up a sweat

Water bottle – It’s important to keep hydrated throughout the day, and it’s essential during and after your workouts.

Weight-training gloves – Keep your hands soft and callus-free by wearing gloves when you’re lifting weights.

Heart-rate monitor – You can make sure you’re in your fat-burning zone by wearing a heart-rate monitor during your cardio sessions. Use the following formula to calculate 50 to 70 percent of your maximum heart rate: Subtract your age from 220. Multiply the remainder by 0.50 for the lower end of your target zone, and multiply it by 0.70 for the high end of your target zone.

Watch – As you become more advanced, you may want to start timing your rest periods in between each set. Depending on your goals this will ensure you are not resting too long or taking breaks that are too short.

Exercise Fashions Dos and Don’ts

DO: Wear clothes that complement your figure.
DO: Wear cotton gym socks.
DO: Wear comfortable clothing such as yoga pants and fitted tanks or T-shirts.

If you’re big all over, black makes you look skinnier. If you’re bottom-heavy, wear darker pants and a lighter top – or vice versa, if your bottom half is too skinny. If your legs are on the short side, aim for pants that aren’t too wide (they’ll emphasise the shortness of your legs) and that finish at the knee or just below the knee.

Already slim? A tank top with an action back (scooped at the back to expose your shoulder blades) can make you look fitter than you are. The same goes for singlets that are cut to show your shoulders at the front; they also make narrow shoulders look broader. But if you’re bigger, opt for a top with a rounded back that provides more coverage.

“Sometimes we just got to ride the waves, let them take us wherever we’re meant to”

This weekend, listen to your body and listen to the signals it’s sending you. Kind of like the way the waves push against the shoreline. Wait until you’re hungry to eat. Figure out if you’re really hungry, or if you are actually really thirsty. Smile. Spend time with your family – not by going somewhere in particular and spending money, but by taking a walk together down the street, and bring the dogs too. Have a light cocktail by the poolside, but drink a bottle of water afterwards. Relax in the sunshine. Be thankful for what you have in your life. Laugh hard, even at the lame jokes your dad says. But most importantly, be respectful to your body for it is the only thing you can actually control.

So reach for the stars and pick a mountain to climb. You better dare to dream, but give yourself time. Remember, no matter how rough things seem, with faith, there is never an impossible dream.

Listen to…

• your intuitions
• what your body is telling you
• your significant other
• your parents
• someone older and wiser than you
• someone younger and more naive than you
• your heart
• your emotions
• your doctor’s orders
• animal sounds
• nature
• music of all kinds
• someone’s sad story
• someone’s happy story

We have all begun to underestimate what ‘listening’ really is. It’s not even about having all the answers, but it’s allowing someone or something to just BE. It’s allowing someone to get their emotions off their chest, it’s allowing someone to spill his or her guts and not be interrupted. Take time today to truly listen to someone – and not just “listening” to them while thinking about what you’re going to cook for dinner, but 100% pure un-divided attention. Who knows, you may hear something that you needed to hear.