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.