We are thrilled to announce the SqueezeItIn.com online store is officially open and features our new workout DVD!

(Read or download our press release here.)

The SqueezeItIn.com Workout DVD features two ways to Squeeze-It-In:

“The Workout” is an exclusive 30-minute workout that teaches you to “let life be your workout!” No gym, no equipment, no excuses.

“The Moves” are dozens of on-location videos of clever and effective exercises that show you how to make fitness fit throughout your busy day.

The DVD also includes the bonus 5-Anywhere Exercises – moves you can do anytime, anywhere – and no one will even know! And inside you’ll find a Clip ‘n Carry Exercise Card of some our most popular moves. Read the rest of this entry »

Resolving to treat your body better in 2011? Karolina Starczak, founder of FitCentrik.com, is back to share some of the surprising benefits of calcium, just how much you need, and where you can find it.  (And while you’re at it, throw in a few arm curls with that gallon of milk!)

Calcium: More than Bones

By  Karolina Starczak, RD, ACE-CPT

Unless you’re reading this while sporting a delicious milk moustache, chances are you are not getting the calcium your body needs.  The truth is about 78% of women aged 20 years or older are not meeting the recommended 1,000 milligrams of daily calcium and according to the U.S. Surgeon General’s Report on Bone Health and Osteoporosis, by 2020, half of Americans over the age of 50 will be at risk for fractures from osteoporosis and low bone mass. Currently ten million people over the age of 50 suffer from osteoporosis in this country alone.

Shocking isn’t it? Especially since calcium is needed for much more than strong, healthy bones and teeth. It also plays a vital role in muscle contraction, hormones and enzyme secretion, and nervous system function. So how can you use the New Year to separate yourself from the crowd and up that calcium intake?  It’s a lot easier than spelling osteoporosis. Read the rest of this entry »

Here’s a workout that will put a little shape up in your holiday shopping!  Get the most out of your trip to the market with our grocery store workout:

Cardio

Kick off your grocery store workout by parking in the spot farthest away from the store’s entrance.

Walk briskly from your car to the grocery store to get your heart pumping.

Grocery Glutes

While pushing your cart, take a slighter longer step than usual and squeeze the glutes before taking the next step. Alternate legs and keep a regular walking pace. Remember to focus on squeezing that glute muscle before switching legs.  Continue to walk this way throughout your shopping trip. (Click on image to watch a video demonstration of this move.)

Grab-a-Gallon

While pushing your cart, keep abs engaged and hold a gallon of milk, juice, or detergent down at your side. Slowly raise the gallon up and bring it toward your shoulder.  Slowly lower it back to starting position. Continue this exercise for at least 2 sets of 12 on each arm. Read the rest of this entry »

When you begin to “let life be your workout,” opportunities to make fitness fit – to Squeeze It In – simply seem to fall from the sky…literally! Consider each leaf littering your lawn a calorie burning, waist whittling gift from the heavens when you hit the yard armed with your trusty rake and our new Squeeze It In Fall Clean Up Workout:

Cardio

Raking itself can be a great cardio workout.  Pick up the pace and get your heart pumping with 10 minutes of moderate intensity raking.

Leaf Lunges (click for photos of exercise)

Hold rake to the left of your body, feet shoulder width apart and facing forward.  As you reach and extend the rake to the left, also extend your left leg into a lunge in the same direction.  As you rake in the leaves, place your weight on your right leg and draw your left leg up in front of your body.  Proceed immediately into your next lunge.  Keep your supporting leg slightly bent and your abs engaged throughout this exercise.  Repeat for a set of 12 lunges and switch legs.

Raise the Rake (click for photos of exercise)

Hold rake in front of chest with arms fully extended.  Keep core engaged and slowly bring the rake straight up overhead.  Just as slowly, lower rake down to starting position in front of chest.  Repeat for 2 sets of 12. Read the rest of this entry »

Extra flab, beware!  Patricia Bannan is back to teach us to “eat aware.”  Make sure to check out her new book Eat Right When Time Is Tight: 150 Slim-Down Strategies and No-Cook Food Fixes. We’re believers!

Master Strategy 4: Eat Aware

by Patricia Bannan, MS, RD

When you eat a meal while driving or working at your desk, you’re ingesting calories, but can you say you are enjoying it? Not really. Eating on the go may be your default, but that’s something you may choose to change—at least some of the time.

“Eat aware” has several meanings. First, make an effort to become more mindful when you eat—at least once a day. That means taking time to savor your food, even if it’s just a turkey sandwich on rye. We multi-task to get more done, but when you eat and never pay attention to your food, you’re more likely to feel unsatisfied after your meal, and more likely to eat again later searching for that satisfaction. Becoming mindful doesn’t mean you have to assume a lotus position or savor the inner essence of every raisin you consume. I’m just asking you to spend an extra few minutes focusing on your food, its taste, how it smells, and the texture. You’ll find you eat more slowly, enjoy your food more, and are satisfied with less. That’s a good thing. Read the rest of this entry »

What’s the secret to staying slim? There isn’t one – there are 150 inside Patricia Bannan’s brand new book Eat Right When Time Is Tight: 150 Slim-Down Strategies and No-Cook Food Fixes. Just to whet our soon-to-be controlled appetites, she’s sharing Master Strategy 8 to help you stabilize and energize your days by eating…wait for it…MORE OFTEN! Sounds like a secret we can sink our teeth into!

Oh, Patricia! We’re feeling slimmer already!

Master Strategy 8: Energize in 3-5

by Patricia Bannan, MS, RD

This strategy is not only about what you eat but when you eat. The typical busy person eats little throughout the day and then overeats in the evening, but starving all day and binging at night is not only hard on your psyche, it’s the most inefficient way to provide your body with the energy you need. Yet many of us follow this pattern of skimping throughout the day, only to overeat at night.

For optimal energy levels, you want to stay in “energy balance”—or close to it—throughout the day. That means providing your body with the amount of fuel it needs at regular intervals so you’re neither overeating nor under-eating. Understanding how your body’s blood sugar levels rise and fall explains why this is critical, whether you want to lose weight or simply have more energy and feel better throughout the day. Read the rest of this entry »

Patricia Bannan is back with another strategy to help you eat right when time is tight.  Make sure to check out her new book Eat Right When Time Is Tight: 150 Slim-Down Strategies and No-Cook Food Fixes.

Master Strategy 6: AppeSize your meals

by Patricia Banna

Think of a typical day: You’re on the go from the moment you get up. You grabbed lunch on the run, but you can’t even remember what you ate. Was it a veggie sandwich? A sub? A burger? Nothing? Finally, you sit down to eat dinner and before you know it, you’ve stuffed yourself. In less than ten minutes you inhale more calories than you’ve eaten all day.

That’s where what I call an “AppeSizer” comes in. An AppeSizer is an appetite speed bump. And just as a cement speed bump slows your car, an edible speed bump slows your eating. An AppeSizer is something that’s low in calories and takes time to eat. A bowl of broth-based soup, an apple, a handful of sliced veggies and spicy salsa—all make excellent AppeSizers. Read the rest of this entry »

Just in time for the busy travel season we’ve rolled out our SqueezeItIn.com Travel Exercises to help you squeeze in fitness wherever you are – even at 30,000 feet!

Whether you’re traveling by plane, train, or automobile, for business or for pleasure, we’ve got the moves to keep exercise on your itinerary.

Here’s wishing you safe – and fit – travels! Bon voyage!

Click on the exercises below to watch a video of each new travel move.

Who is this gorgeous woman holding that delicious apple, you ask?  Is it Eve herself? No, but what she has to offer is equally as tempting: her new book Eat Right When Time Is Tight: 150 Slim-Down Strategies and No-Cook Food Fixes made our mouths water! And lucky for us, and for you, author and nutrition expert Patricia Bannan will be sharing a few of her ten master strategies to help people eat right when time is tight – right here on SqueezeItIn.com!  Take it away, Patricia…

Master Strategy 3: Munch Every Morn

by Patricia Bannan, MS, RD

If you’re counting every calorie, you may think going without breakfast will help you lose weight and slim down. In fact, the opposite is true. Eating a healthy breakfast every morning will make you more likely to shed pounds and keep them off. Statistics from the National Weight Control Registry, which tracks the habits of people who lost more than 30 pounds and kept the weight off, reveal that 78 percent of successful “losers” eat breakfast every morning. A mere four percent never eat breakfast. Read the rest of this entry »

We are thrilled to announce that Squeeze It In has joined Southern Living Magazine as a fitness contributor! Look for our first column in the September issue of Southern Living on newsstands now! (We’re on page 44!)

Click here to see our multimedia press release with all the details featuring a new video or simply scroll down to read the release.

FOR IMMEDIATE RELEASE

SQUEEZE IT IN™ NAMED FITNESS CONTRIBUTOR TO SOUTHERN LIVING MAGAZINE

Founders Hein and Polmar to Appear in Regular Column to Show Southern Living’s 16 Million Readers How to “Let life be your workout!”

Washington, DC  – August 19, 2010 – The founders of Squeeze It In™ – the website and DVD that offer clever and effective exercises designed to fit into even your busiest day – announced they have joined Southern Living magazine as contributors. They will be part of the brand’s new editorial section, “Look Good, Feel Great!,” focused on health, beauty, fitness and fashion tips tailored to the busy Southern woman.

Read the rest of this entry »

She’s back! Nikki Ver Steeg, a Registered Dietician, Certified Wellness Coach, and founder of Your Diet Designer LLC is taking a swipe at breast cancer one menu at a time. This week she’s sharing her favorite delicious recipe for avocado dip.  Make sure to check out her wonderful website while you dip those chips and squeeze in some Park Bench Dips!

Avocado Dip Recipe

1-2 avocados, diced

2 Roma tomatoes, diced

1/4 cup feta cheese crumbles

2 Tbsp light Zesty Italian bottled dressing

Stir together.  Serve with cut up veggies, multi-grain tortilla chips or whole wheat pita triangles.

You can learn more about Nikki’s quest to fight cancer with nutrition at YourDietDesigner.com.

Please note: The information provided here is for educational purposes only. It is not a substitute for the advice or treatment given by your doctor or dietitian. Please consult with a registered dietitian or your doctor if you have any questions about the information in this post.