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Advice For Avoiding Excess Halloween Candy Calories

Filed under: Exclusives!DietsFoodHealthFamilyAdviceJennifer Cohen

Jen Cohen New pic

Picking at the Halloween candy stash can EASILY add 500+ calories to your day! Resist temptation and save up your points; pick ONE holiday treat and take your time to really enjoy it.

Stick with a candy apple. They're big so you can't just pop it in your mouth, and they take a long time to eat so your enjoyment lasts longer. You're still indulging but it's the lesser of many evils!

I've ranked some of the season's top treats, and how long you would have to take your kids Trick or Treating to work them off:

Mini Snickers- 42 calories each (and that's the TINY ones!) - 15 minutes
Candy Corn - 150 calories for a small handful - 50 minutes
Candy Apple - 215 (small apple) - 1 Hour 10 minutes
Popcorn balls - 1 Hour 15 Minutes
Reeses Peanut-Butter Pumpkins - 1 Hour
Pumpkin Spice Latte - 2 Hours
BAG of fun-size Milky Way bars- 5 hours

*Note: At burning 3 cal/minute (190/hr) for a 150lb person walking 2mph.

Want more tips from Jennifer? Tweet her @JenCohenNGR or write us at Tips@FitPerez.com!

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Managing Your Heart Rate While Running

Filed under: Exclusives!Q&AFitnessRunningCardioJennifer Cohen

Jennifer Cohen Q & A

To get the best results while working out, managing your heart rate is key. After all, it is not just the AMOUNT of exercise you do that matters, but the INTENSITY at which you do it!

Heart rate monitors are useful technology designed to help you make sure you're exercising at an optimal heart rate somewhere between not too high and not too low.

Amber from El Lay is seeking advice on heart rate monitoring, so she wrote to the woman who knows them best, Fitperez trainer Jennifer Cohen, asking:

Hey Jen,

Thought you could help me as I know you are the spokesperson for Polar Heart Rate Monitors.

I've been working out for the last three years. I'm about 5'11 and weigh around 170. I've noticed that it doesn't take much to get my heart rate up to 160-170 bpm and i can sustain that for an hour but i'm exhausted after the workout. I thought that the fitter you get the lower your rate gets. I haven't noticed it. am I doing something wrong?

According to Jennifer:

If you're running for an hour on the treadmill, take note of your distance covered in that hour, and your average pace. If you run outside, use the heart rate monitor to calculate your distance.

Are you running farther for that hour than you were before? Is your average pace improving? If you're doing the same workout, you'll need to look at all these factors - heart rate, distance and intensity - to gauge just how much you are improving.

Monitor those factors - and your heart rate - for a few weeks and write back!

If you've got a question for Jennifer, tweet her @JenCohenNGR or write us at Tips@FitPerez.com!

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Essential Items To Include In Your Gym Bag

Filed under: Retail Therapy

FitPerez.com fitness correspondent Jennifer Cohen, and author of No Gym Required, has been making her media rounds and sharing EXCELLENT fitness tips in the process!

Check her out in the clip above to find out what to put in that underused gym bag of yours.

Beyond just a water bottle, a towel, change of clothes, and of course running shoes, check out these fitness essentials above.

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It There A Way To Enhance Your Growth?

Filed under: FitnessJennifer Cohen

Volley Ball Getting Taller Question

If you've ever wondered if there was a way for you to get taller and enhance your growth, then you are not alone!

This curious FitPerez reader asked our Jen Cohen for some advice on that very subject!

The Question:

So… I'm going to join the volleyball team soon. And I'm 5'9,which is short in volleyball terms!

I was wondering if there was anything that I can do to inhance my growth.

Here's Jen's response:

If I had an exercise to make you grow taller, I'd have thousands of guys beating down my door for the secret - it doesn't exist. The good news is for volleyball, 5'9” meets the height requirements to be a libero & a setter on the college level, so you're not out of the game. The best thing you can do for your volleyball career is to work on your technique and performance- make up for your height in speed or strength. In the end, performance matters over everything else. For example, take NBA player Spud Webb. At 5'6” he was the shortest person to ever be in, and then WIN, the NBA Slam Dunk Contest, in a career that lasted 13 years. He won out over players that were a foot and a half taller than him!

That's a great point, and absolutely true, Jen!

Yeah, it's a bummer that there isn't much that will help us get taller, but the fact of the matter is that performance is usually the best way to get ahead in a sport rather than just size!

Good luck on the team!

If you've got a question for Jennifer, tweet her @JenCohenNGR and keep checking FitPerez.com for more fitness advice from El Lay's leading trainers!

Thanks, Jen!

[Image via AP Images.]

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Getting Rid Of Unwanted Underarm Flab

Filed under: Exclusives!FitnessJennifer Cohen

Jennifer Cohen

No matter how physically fit a person is, we can promise you that EVERYONE has a problem area. FitPerez reader Julie is no different!

Despite having lost a bunch of weight since she began working out last year, she still has annoying flab under her arms. She came to the right place for help and wrote celebrity trainer Jennifer Cohen, author of No Gym Required, asking:

Hi Jennifer,

I started working out last year and have lost a ton of weight, but still have flabby underarms! What can I do to get rid of it?

According to Jennifer:

For underarms, your best approach is some specialized chest exercises and reduce overall body fat with cardio. You can't spot reduce (take away fat in just one area), so the combination of moves will help with "pocket fat." Try this 4 minute workout of low-jacks and dynamo pushups - the low-jacks will burn a ton of calories, and the dynamo pushups will work the inner arms.

Check out the video tutorial here for a demonstration.

Chest flies will also help underarms. If you don't have a set of weights, start out with water bottles or soup cans. Lie on your back, holding weights above your chest. Straighten your arms, and slowly lower the weights outward. Stop when your arms are parallel to the ground and go back to the start position. When you can do 12 reps comfortably, use something heavier — full bottles of laundry detergent work well.

Thanks for writing, let me know how it goes!

If you've got a question for Jennifer, tweet her @JenCohenNGR and keep checking FitPerez.com for more fitness advice from El Lay's leading trainers!

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