Janice’s Fitness Blog Janice Berliner

Fitness expert Janice talks about 12 steps to Better Sleep.

Fitness expert Janice talks about “Rage Against the Machines” and how you can use a substitute exercise to not injure yourself such as doing a Split Squat instead of the Seated Leg Extension and the Stability Roll Out instead of the Seated Ab Crunch.

Fitness expert Janice talks about how to beat stress and enjoy life by eating almonds and avocados.

Fitness expert Janice talks about the ABC’s of Staying Slim with Q, R, S, T, U, V, W, X, Y and Z. Q is for Quinoa which has more hunger-taming protein and fiber and less carbs than most other whole grains. R is for replacements. Researchers found dieters who drank liquid meal replacements lost just as much weight over 52 weeks as those who used the weight-loss drug Orlistat with regular meals. Don’t take pills. S is for stress. A study shows stressed mice gained more than twice as much weight as a group with the same diet, but no stress. The next time you feel stressed, take an exercise class to relax. T is for tea, the fat-busting benefits of green tea include the release of disease-fighting compounds called catechins. U is for user-friendly -- make sure your diet is a plan you can live with. V is for Vinegar which will cause you to eat less over the whole day. W is for weights -- pumping iron allows you to burn calories faster after a strength training session, as opposed to cardio. X is for Xenical -- the prescription fat blocker is green-lighted by the FDA. Y is for Yoga -- yoga causes you to release tension, so you don’t eat so much. Z is for sleep. Get your Z’s because a study finds if you sleep less than 5 hours, you’ll be heavier than other people who sleep for 7 hours

Fitness expert Janice talks about Heart Healthy Eats. Blueberries, olive oil, cinnamon, oatmeal, nuts, salmon, flaxseeds, spinach, red wine, grape juice, legumes, white potatoes.

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 grapefruit juice and you could speed up your weight loss. H is for Hydration -- studies show that drinking water can slightly increase your caloric burn rate. I is for Insulin -- the amount of sugar-regulating hormone you secrete may dictate the diet you should follow. J is for Journaling -- if you write down everything you eat, research has shown you can cut your intake by 500 to 1,000 calories a day.