Amy Culver - The Queen Of Lean

Holiday stress

Holiday season isn't all just about food

Plan ahead to stay on the right track

Prioritize this Thanksgiving

Choose treats wisely during the holidays

Starting a weightlifting routine

Healthy body has right signs

You need a livable food plan

Tailor your food according to needs

Plan strategies for when life gets hectic

Traveling can challenge eating habits

Parenting your own inner spoiled child

Long-term motives create long-lasting results

Interval training works for anyone

Check ingredients when eating out

Get out of the house for your workout

Lack of sleep may lead to weight gain

Cooking extra saves time and calories

Even small changes can make an impact

Swimming is a good
all-around exercise

Don't let slip-ups destroy your plan

Make your lifestyle and health compatible

A little exercise can yield big results

Food plans can help you eat right

Moderation is weight-loss key

Give your weight-loss plan time

Combat post-holiday blues with activity

Choose holiday calories carefully

Good kitchen tools make life easier

Enjoy feast in moderation

Start planning holiday meals now

Don't buy Halloween candy too early

Theaters offer healthy snacks

Try to avoid evening snacking

Tips to stave off hunger pangs

Stuck?  Reassess your routine

Avoid peaks and valleys in diet

Measure size of food portion to help tip scale in your favor

Learn to love being thin

Change your lifestyle; don't just diet

Fruity thoughts to keep fit

Water can ease cravings

Working a pool into your exercise routine

Stay focused, move forward

Delay caving to craving

Review of daily plan should include diet & activities

Holidays are never-ending

Measuring food is key to weight loss

Food-logging can help in weight loss

Find ways to make exercise fun

Reserve time for your exercise program

Substitutions for your holiday treats

Moderation is key to good diet

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Starting a weightlifting routine

A lot of people feel intimidated about starting a weightlifting routine.  They think it is something that is only for hard-core fitness types.  Nothing could be further from the truth.  In fact, all of us lift weights, every day.  We lift babies on to our hips, groceries in and out of the car and mattresses as we make the beds.

The misconception is that weightlifting has to start out looking like an Olympic event.  Like everything else in life, the best way is to start small and move on from there.

Consider that your body has weight.  Even if you have no weights or gym membership, you can use your own body for weight training.  

For upper body and core, good old-fashioned push-ups can't be beat.  Anyone can do them, practically anywhere.  You can do vertical pushups against a wall, or slightly harder ones against a stable surface such as a sink counter.  If you are comfortable getting on the floor, you can start doing them on your knees and progress to doing them on your toes. 

To do weight training for your legs, stand tall while holding a counter or chair with one hand, and raise your outside leg to the front and to the side.  For a greater challenge, don't hold on with your hand.

You can do bicep curls or triceps presses using water bottles, two liter bottles, or soup cans.  You can also use them for shoulder work.  Keeping your elbows slightly bent, raise the weights straight to the front or to the side.

Keep a log.  When you are regularly and easily doing 8-12 repetitions in three sets, make it more challenging.

You'll soon discover how much easier those "everyday" weight lifting activities become.