This is a simple yet effective way to help develop power for your serve. All you need is a soft medicine ball approximately 6-8 #. Try it out and tell us what you think?

Foods with a high “satiety value” help reduce the amount of food it takes to halt hunger, help reduce cravings and extend time between meals. Satiety–the feeling that you are not being deprived and are full–often is the determining factor in successful weight management, according to Weight Watchers. Many low-calorie foods can help you achieve satiety. In general, the more water, fiber and protein a food has, the longer it will keep you satisfied.

Eggs
Eggs have been dubbed the “perfect protein,” with omega-3 eggs being best. Eggs are a nutrient-dense food that boosts brain power, thanks to the choline they contain. A 2005 study published in the American Journal of Clinical Nutrition concludes that protein foods have a strong role in satiety. In the study, people who ate a daily diet with 30 percent protein consumed 441 fewer calories than people who got 15 percent of their calories from protein daily.

Protein
Other low-fat, high-protein choices can give satiety, too. Protein empties from the stomach more slowly than carbohydrates, leading folks to feel full longer, according to the Mayo Clinic. It also keeps blood sugar steady instead of spiking it, as some carbohydrates can. Good protein foods include lean meats, poultry without skin, and low- and non-fat dairy foods. Fish is more satisfying on a per-calorie basis than other proteins, according to the Diabetes Network.

Broth-Based Soup
Broth-based soup can fill you up without filling you out. Soup is a great way to start a meal and save on calories, thanks to its high water content. Barbara Rolls, Ph.D., Pennsylvania State University’s chairwoman of nutrition, researched the difference between people who started meals with soup and those who began with entrees. Rolls found that people who ate meals with soup consumed 100 fewer calories during the meal.

Complex Carbs
Complex carbohydrates that are high in water and fiber, such as apples, oranges and grapes, give you more food for fewer calories. Also, high-fiber foods stay in your stomach longer, because they are processed slower. This leads to feeling fuller for longer, according to Elisa Zied, spokeswoman for the American Dietetic Association.

Popcorn
Popcorn is a great snack food that allows you to indulge your urge to munch without lots of extra calories, thanks to its bulk. Just make sure you don’t drench it in high-fat butter. Some herbs or spices can be used to give extra pizazz to your snack without adding extra calories. Choose popcorn over dry foods, including pretzels and crackers, that lack fiber and water and are low in volume, Weight Watchers recommends.

Legumes and Beans
Legumes and beans truly are magical when it comes to feeling full, because of their high fiber and protein contents. Lentils and baked beans both had high marks on the “Satiety Index” developed by Australian researcher Dr. Susanne Holt of the University of Sydney. Beans and lentils also have anti-nutrients that delay their absorption and keep you feeling fuller longer.

Salad
Salad gives you the satisfying crunch factor along with fiber and water. As with soup, people who start their meals with salad eat fewer calories than those who skip the greens, according to Rolls’ research.

livestrong.com

This is an excellent core exercise for tennis. It will isolate the lateral hip, which is extremely important for lateral movement as well as hip and back stability.

This is a simple exercise to help develop lower back strength which can prevent low back pain and injury.

Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan without yogurt.

“Use low-fat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice,” Elie Krieger says. You’ll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.

*Substitute non-fat milk and sugar-free syrup for whole milk and sugar in your favorite coffee drink
*Trim all fat from beef and pork and remove the fatty skin from poultry
*Use reduced-calorie ice cream instead of regular
*Enjoy raw vegetables with salsa or fat-free ranch, not chips

ACE Fitness Tips

After working in the NBA for six years, I have become a bit cynical and nothing surprises me anymore. Most of these professional athletes come from difficult backgrounds and they are just trying to survive. Then they are handed mulit-million dollar contracts with little or no fiscal experience. Give anybody that kind of money and their ego will surely take over. Money and ego are a recipe for trouble. I like to think I would make the right decisions given that opportunity, but I don’t know. Is it really surprising that Tiger Woods, Gilbert Arenas and any other athletes are carrying guns, being unfaithful, taking sports performance drugs etc…? If it was you what would you do-be honest?

To start these healthy habits Try these tips
■Shop smart (think about nutrition content)
■Plan healthy meals and snacks (i.e. apples and peanut butter don’t take that much thought)
■Check food labels (not everything that is advertised as “healthy” actually is)
■Purchase fresh, seasonal foods.
■Plan meals to reduce wasted food.
■Eat fewer packaged convenience foods.
■Make one more meal at home each week rather than eating out.
■Add fruit to your breakfast and vegetables to lunch and dinner.
■Cut back on saturated and trans fat — choose lean meats, eat fewer packaged snacks and baked goods.
■Get moving. To begin, increase your activity level by 5-10 minutes a day. And then gradually add more time.
■Include family/friends in lifestyle changes — and improve your odds of success

By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

Fortunately, most vegetables contain little or no fat. It is what we add to the vegetables that increase their fat content.

Avoid smothering your vegetables with thick creamy sauces or butter. Potatoes, for example, contain no fat. They also contain very little salt and are good sources of Vitamins B and C and potassium. Potato skins are a good source of fibre (fibre may help lower cholesterol levels, and reduce the risk of colon cancer). Try leaving the skins on the potatoes when you mash them. When mashing potatoes, rather than adding butter or sour cream, try whipping the potatoes with skim or 1% milk or low / no fat sour cream or yogurt.

Feel free to include two or three vegetables with your meal as long as they have been prepared with little or no fat. This can often be done by steaming, baking or cooking them in the microwave. Flavor can be added by using seasonings such as spices and herbs. Dark green vegetables (such as broccoli) and bright orange vegetables (such as carrots and sweet potatoes) are high in the antioxidant vitamins, folic acid and fibre. Antioxidants (as Vitamins A, C, and E) can be protective agents against heart disease and cancer. Folic acid may play a role in helping to reduce the risk of heart attacks and stroke. When choosing vegetables, pick the ones that are the darkest in color to ensure maximum nutrition.

Salads are a great addition to any holiday meal. Be sure to choose a low fat dressing or ask your host to let you add your own so that you can control the amount.

Cooking Tip: To prevent loss of flavor and vitamins when cooking vegetables, try steaming vegetables in less water or using a steaming rack.

Are you interested in getting serious about your health in the New Year without breaking the bank? We are!
To make the transition from Holiday feasting to your New Years health resolutions even easier, O’Fit has launched a new set of classes with no annual membership requirement. Plus we added a unique (and hefty) savings discount to make your health and wellness lighter on your wallet.

This is the perfect time of year to get back on track with your health and fitness. As the Holidays wrap up it’s time to get into some classes to work off the extra baggage, tune-up the chassis, and get fit.

The “O’Fit Stimulus Plan for 2010” is highlighted with our new Unlimited Class Package. Pay a monthly fee, and choose from several different health and fitness classes including Cardio Intervals, Great Abs and Total Body Workout. There are up to seven different 30-minute classes each week, all at convenient times. Plus we offer corporate, office and group discounts to keep costs even lower.

And as a SPECIAL HOLIDAY OFFER, if you sign up for two months of the Unlimited Class Package you’ll get the third month FREE (offer ends January 31st, 2010).

We make it easy for you to stay fit and be healthy. With our relaxed atmosphere, great training programs, and affordable pricing, we’d love to be your personal training team, getting you into the best shape you can be.

For more information call Tom Jennings at (317)691-0102 or email tj@o-fit.com.