PODCAST

Janice’s Fitness Blog

Janice Berliner

Learn about how to be healthy and strong with Janice by checking out my fitness tips each day.

health fitness & nutrition

All Episodes

00:02:58

Get Fit with Janice Episode 6 - EFGHIJ's of Staying Slim

Janice’s Fitness Blog ·

2011/08/18

Fitness expert Janice talks about E, F, G, H, I and J of the ABC’s of Slim. E is for Estimation -- developing an eye for appropriate serving sizes can make or break your diet. F is for Fructose -- a study published last year in the journal “Hepatology” found that feeding fructose-laced water to rats increased their risk of obesity. Ditch the artificially sweetened juices and sodas and get your fructose from fruit. G is for Grapefruit -- kick off every meal with a half a ruby red or 8 ounces of

00:01:49

Get Fit with Janice Episode 5

Janice’s Fitness Blog ·

2011/08/18

Fitness expert Janice talks about the K,L, M, N of the ABC’s of staying slim. K is for Ketosis -- the point at which your body runs low on carbs and starts burning fat stores for fuel. L is for Leptin -- fat secretes this hormone to tell your brain you’re full. Researcher have found that fasts and some diets lower leptin levels, prompting you to eat more. To keep this hormone in balance, make sure you lose no more than 1 or 2 pounds per week. M is for Milk --- you might get better results from

00:04:00

Get Fit with Janice Episode 4

Janice’s Fitness Blog ·

2011/08/05

Fitness expert Janice talks about the A, B, C, D’s of staying slim.A is for alcohol, B is for buddies, C is for cortisol and D is for density.

Get Fit with Janice Episode 3

Janice’s Fitness Blog ·

2011/08/04

Fitness expert Janice tells you how important it is to keep a food journal. If your write down everything you eat, research has shown you can cut your intake by 500 to 1,000 calories a day.

Take a Long Walk for Exercise

Janice’s Fitness Blog ·

2011/07/27

Fitness expert Janice recommends that you take a long walk at the beach, around your neighborhood or at the park for good exercise!

15- Minute Fat Blaster - Cardio

Janice’s Fitness Blog ·

2011/07/14

Fitness expert Janice shows you how to do a 15-minute fat blaster by walking uphill to burn 100 calories.

00:02:50

Get Fit With Janice Episode 2

Janice’s Fitness Blog ·

2011/05/17

Fitness Expert Janice talks about taking those 10 pounds away.

00:04:00

Get Fit with Janice Episode 1

Janice’s Fitness Blog ·

2011/05/10

Welcome to my Get Fit with Janice Podcast. I’m launching my first episode focusing on “Awakening the Fitness Giant Within You” and also getting strong abs.

Foods that Fight Cancer

Janice’s Fitness Blog ·

2011/05/06

Fitness Expert Janice tells you about foods that fight cancer including berries, acorn squash, whole wheat bread and chicken.

Spinach and Mango Salad Recipe

Janice’s Fitness Blog ·

2011/04/26

Fitness Expert Janice describes how to make Spinach and Mango Salad so you can stay healthy. Ingredients:3/4 cup blanched slivered almonds1/4 cup red wine vinegar2 tablespoons maple flavored balsamic vinegar2 tablespoons olive oil2 teaspoons dry mustard1/4 chopped fresh tarragonsalt and freshly ground black pepper to taste1 bunch fresh spinach - rinsed, dried and torn into bite sizes2 mangos - peeled, seeded and cubedDirections: 1. Preheat oven to 375 degrees 2. Arrange almonds in a single layer

Never Go to a Party Hungry

Janice’s Fitness Blog ·

2011/01/13

Fitness expert Janice advises you to never go to a party hungry! Sometimes we think “saving our calories” by skipping meals throughout the day is a good way to balance extra calories you might enjoy at a party -- but that’s not right. If you are twice as hungry, you will eat twice as much! Party snacks are not well-balanced healthy types of food. Manage your day as you typically would and increase your activity that day to create a little room for the extra calories. Just 30 minutes of cardio

New Year's Resolutions - 2011

Janice’s Fitness Blog ·

2011/01/04

Fitness expert Janice shows you how to get in shape for the new year - 2011! Play by the numbers, consider nutrition first, learn how to control your cravings, enjoy food and strive for an overall balanced healthy diet.

Snack Away Belly Fat

Janice’s Fitness Blog ·

2010/11/22

You can Snack Away Belly Fat! Fitness expert Janice says going a long time without food makes you more likely to binge. So the best thing to do is eat every four to five hours. A new study published in the American Journal of Clinical Nutrition finds that people who snack are 60-percent less likely to be overweight than those who limit themselves to 3 square meals a day and 13 percent less likely to have belly fat. It’s best to eat every four to five hours and have a snack in between meals of

Respect Your Body

Janice’s Fitness Blog ·

2010/11/19

Respect Your Body -- especially that Thanksgiving is one week away. Get into the habit this week of eating healthy and taking small portions so you don’t overeat at Thanksgiving and ruin your healthy eating habit. Eat real food -- foods that grow from the earth like veggies, nuts and fruits. Nothing refined, synthetic or hydrogenated. A plant-based diet, plus lean meats and fish, is what will make you feel energized and strong.

Workout Journal

Janice’s Fitness Blog ·

2010/11/13

Keeping a workout journal is a great way to hold yourself accountable to your goals. People who are the most successful plan their workouts in advance so they don’t skip a beat. Once you have your dates and times planned to workout -- don’t break that appointment! Try to schedule five workouts a week.Remember, it’s recommended to get 30 minutes of exercise everyday.

Work Your Core

Janice’s Fitness Blog ·

2010/11/09

The Abdominal Muscles - the abs are a group of 6 muscles that extend from various places on the ribs to various places on the pelvis. They provide movement and support to the trunk -- often called “ the core.” From deep to superficial -- the abdominal muscles are the transverse abdominal, the internal obliques, the external obliques and the rectus abdominus. Make sure to work your abs as often as possible!

Boost Your Metabolism

Janice’s Fitness Blog ·

2010/11/08

Boost your metabolism through strength training. Our muscles are calorie-burning powerhouses. It takes more energy, in the form of calories, to sustain muscles than to sustain body fat. As we age, we lose muscle, which causes our metabolism to slow down. By weight-bearing aerobic activities such as walking or weight lifting -- we can effectively build muscle and keep your metabolism high!

Eat Breakfast Everyday

Janice’s Fitness Blog ·

2010/11/04

Eat breakfast everyday as women who eat breakfast are less likely to be overweight. Grab a yogurt or drink a glass of skim-milk.

Protein Builds Muscle

Janice’s Fitness Blog ·

2010/11/03

Protein builds strong muscles. Protein is broken down into amino acids, which are used to build muscle, grow hair, manufacture hormones, form hemoglobin, create enzymes and maintain the health of internal organs. Ten great proteins to eat include: lean beef, low or no-fat cottage cheese or string cheese, egg whites, low-fat tofu, 99 percent fat-free ground turkey, skinless chicken breasts, sushi, low-fat protein shakes and low-fat cottage cheese.

Tips to Get a Good Sleep

Janice’s Fitness Blog ·

2010/10/20

Are you too wound up to sleep? Try these three tips: Read a book -- it’s a good way to distract your mind from the day’s events. Drink a hot beverage. Warmth is soothing and will promote drowsiness and relaxation. Certain kinds of tea such as chamomile and kava kava also contain relaxing herbs. Go decaf after noon. The less caffeine you ingest in the afternoons and evenings, the better your sleep pattern is going to be. So remember, read, drink a warm drink or drink less coffee during the

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