Training Tips (Updated August 15, 2011)

Protein post-workout - August 15

Protein post-workout: 

To prevent muscles from workout induced damage, turn to protein made up of amino acids, Protein is essential in rebuilding muscles. Studies suggest eating 20 grams of protein within 30 min after exercise, gives the body the nutrients to start its road to recovery.

Try some salmon - August 15

Try some salmon:

Studies show eating salmon twice a week can increase levels of good cholesterol, which can lower chances of cardiac disease.

Super food spinach - August 15

Super food spinach:

Spinach is known for it’s high levels of Vitamin A, giving it immunity boosting, vision protection skin enhancing powers. A cup of cooked spinach packs up to 12% of the recommended dose of calcium and enough Vitamin K to prevent bone loss.

Anti-inflammatory Diet Tips - August 15

When you are choosing anti-inflammatory foods to help reduce your inflammation and pain, choose fresh foods instead of heavily processed foods. Here are some tips:

• Breakfast could be oatmeal served with fresh berries and walnuts, with a cup of soy milk.
• Snack on whole fruits, nuts, seeds, and fresh vegetables throughout the day instead of cookies and candy.
• Eat more fish and less fatty red meat.
• Stay away from deep fried foods, and bake or stir fry your meals instead.
• Choose green, orange, and yellow vegetables for your side dishes.
• Drink plenty of water, fresh 100% fruit and vegetable juices, herbal teas and green tea.

Anti-inflammatory Diet Tips - August 15

Choose green leafy vegetables, green and brightly colored vegetables and lots of fresh whole fruits. You should eat at least five, and preferably more, servings of fruits and vegetables each day. Green vegetables and whole fruits are also important as sources of dietary fiber.

Anti-inflammatory Diet Tips - August 15

Most of your carbohydrates should come from whole grains, vegetables and fruits. The bread, cereal and pasta in your diet should be mostly 100% whole grain products. Whole grains are excellent sources of fiber, and a high fiber diet will reduce your inflammation.

Anti-inflammatory Diet Tips - August 15

The right types of fats in your diet will impact pain and inflammation in a positive way. Omega-3 essential fatty acids are very powerful anti-inflammatory agents. They are found in cold water oily fish, walnuts, flax seeds, canola oil and pumpkin seeds. Adding omega-3 fatty acid supplements from flax oil or fish oil may also help reduce inflammation, just be sure to speak with a doctor or nutritionist before taking larger, therapeutic doses of any supplement, or follow label instructions.

Olive oil is another type of oil that will reduce inflammation. In fact, olive oil has been shown to reduce the risk of cardiovascular disease, and will help to reduce pain. Other healthy oils include rice bran oil, grape seed oil, and walnut oil.

Healthy Beverages - August 15

Your body needs water in the form of foods and beverages every day. The simplest and maybe best form of water is fresh drinking water. Other good fluid sources include 100% fruit juices, herbal teas, vegetable juices and low fat milk. About 20% of the water you need every day will come from the foods you eat.

How to Increase Your Metabolism - August 15

Start a strength building program.  Muscle burns more calories than fat.  Simply put, if you are more muscular, your body will burn more calories each day than someone who is less muscular.  Working with a personal trainer is an excellent way to learn the proper form and the intensity necessary to increase muscle mass.

How to Increase Your Metabolism - August 15

Eat smaller, more frequent meals during the day.  When you eat more frequently, your body works at a more constant rate.  This increases your overall metabolism.  Eating only 2-3 times a day will give your body a chance to “go to sleep” between meals.  This will slow down your metabolism.  Ideally, eating 5-6 times a day will keep your metabolic furnace burning.  Just be sure that they are small meals with healthy portions of each food group.

How to Increase Your Metabolism - August 15

Water, water, and more water.  Drink lots of it.  Water will allow your body to function the way biology intended.  Not enough and your body will essentially “shut down”.  Drink no less than 64 oz. of water a day.

How to Increase Your Metabolism - August 15

Engage in aerobic exercise at least 20 minutes each day in addition to partaking in a strength training program 2-4 times per week.

You can’t out train a bad diet - August 15

 “You can’t out train a bad diet” -Craig Ballantyne

Daily water intake - August 15

Daily water intake should be half your body weight in oz. (ex. 200lbs/2=100oz)

Whey protein - August 15

Whey protein is a very easy and convenient way to increase your protein intake.  Try adding 10-20 grams to a smoothie or oatmeal.

Strive for progress and consistency - August 15

Strive for progress and consistency, not perfection.

Beating yourself up is never beneficial - August 15

There is a fine line between assessing yourself daily and beating yourself up. Beating yourself up is NEVER beneficial. 

Motivation is what gets you started - August 15

Motivation is what gets you started. Habit is what keeps you going. -Jim Ryan

Live with more certainty - August 15

Live with more certainty and move forwards each day and learn from your mistakes

The only failure that does not lead to success is the one that makes you quit - August 15

“The only failure that does not lead to success is the one that makes you quit”.

Reasons or Results - August 15

Reasons or Results, you choose what your life become

Create lists of specific foods - August 15

Use excel to create lists of specific foods you get at grocery stores in town.

Eat avocados - August 15

Eat avocados - loaded with lots of healthy monounsaturated fats and has way more potassium than bananas with none of the sugars

Tell everyone you know and love your fitness goals - August 15

Tell everyone you know and love your fitness goals.

Change up your workout routine at least monthy - August 15

Change up your workout routine at least monthy. Doesn't matter if it is strength training or cardio, if you're  bored your body is bored and boredom yields zero results

What you will gain by weighing less - August 15

Think in terms of what you will gain by weighing less- more energy, more life, more health, more happiness. Our minds always seem keyed into the gains in life, and not loss aversion.

Focus on continuing to strengthen your core - August 15

Focus on continuing to strengthen your core, we are nothing without a strong core as it is our foundation for all movements. If crunches are all you do for that, time to change it up!

Find yourself a workout buddy - August 15

Find yourself a workout buddy and challenge each other or make it your social time. Better yet, find a new friend at the gym. and challenge each other or make it your social time. Better yet, find a new friend at the gym.

Wake up 10 minutes early - August 15

Wake up 10 minutes early and do 20 seconds on, 20 seconds off switching between squats, jumping jacks and push-ups for 3-4 rounds. This results in a higher metabolism burn all rest of the day,  and more growth hormone and testosterone released. Makes you alert better than coffee or hitting 'snooze' a couple more times.

Make breakfast your biggest meal of the day - August 15

Make breakfast your biggest meal of the day and supper your smallest. Begin the day eating like a king, end it eating like a pauper.

Find your why - August 15

Find your why. Why am I eating this avocado instead of some m&m's? Why am I running outside when I could be sitting on my butt in front of a bag of dorritos watching Steven Tyler on American Idol? The more you tie your why into the ones you love and care about, the better!

Set little manageable goals - August 15

Set little manageable goals by the week: Get x many of workouts in, didn't eat or drink sugar at all, etc. Then reward  yourself for hitting them with non-food related reinforcements. Better yet, get somebody you shared your goals with to reward you!

The treadmill is just a machine - August 11

The treadmill is just a machine and cannot do the exercise for you; it

cannot deliver benefits without you making an effort.  You don't hold on

while walking around in life so stop holding on when walking on the

treadmill.

Mix it up - August 11

Mix it up. For example, say you missed your workout due to a late day at

the office.  Not a problem, go home and turn on your favorite TV show and

mix in strength training exercises/movements during each commercial break

(push-ups, lunges, planks etc.). Every little bit counts!

Meet with a personal coach/trainer - August 11

Meet with a personal coach/trainer.  It's amazing how many myths and

misconceptions that is out on the market/TV nowadays.  Consulting with a

certified personal/trainer will help to sift through these myths and

misconceptions to help with the old saying, "paralysis by analysis."

Lift weights & your spirits - August 11

Lift weights & your spirits. Studies show that even a little bit of

exercise can affect the mood-controlling parts of your brain. Try a bicep

curl by standing with your feet shoulder-width apart. Place your arms at

your side and slowly bend your arm, bringing the weight up toward your face.

Do 12 reps each and the next time you have a rough day remember to reach for

a dumbbell instead of junk food.

Change your scenery - August 11

Change your scenery. Workouts getting a little boring? Trade the

treadmill for some new terrain and explore a great path in your

neighborhood. Tired of running? Go for a long hike or a swim. A new

environment can breathe some fresh air into your routine.

Be a team player - August 11

Be a team player. Join a recreational team at work or organize a day for

you and your friends to play a game of kickball. Don't worry about not being

a great athlete-you burn calories whether you make contact with the ball or

not.

MMF Momentary Muscle Failure - August 11

MMF.  Momentary Muscle Failure; this is the burning sensation that we

feel when performing an exercise an/or movement with proper form and

mechanics.  MMF is a good thing in that it means that your muscles are

responding to your activity.  The soreness that you feel is proof your body

is already changing.

Leave the magazine on the coffee table - August 11

 

Leave the magazine on the coffee table. It might seem like a great way

to keep yourself entertained during a workout, but if you can read captions

in a gossip magazine, chances are you're not pushing yourself hard enough.

If you're really into reading material, try downloading a pod cast or

listening to an audio book.

Defy your desk job - August 11

Defy your desk job. More and more occupations require workers to sit in

front of a computer for 6 or more hours. And that lack of movement can take

a toll on your body. Make a point to move every hour, whether it's to

physically deliver a message or just to circle the office. It will break up

the monotony of your workday, help you get to know your coworkers and

restore some fitness to your 9-to-5.

Take a class - August 11

Take a class. Signing up for a spin or aerobics class at your local gym

is obviously a great way to get into shape. But classes also come with more

incentives to work out. The fact that you pay for it will push you to get

your money's worth and the energy from everyone in the room will help

improve yours. Don't worry if you don't know all the steps at first-think of

what a big step you're making for yourself.

Journal Daily Caloric Intake - August 11

Journal Daily Caloric Intake; not as a punishment, but merely as a "shot

of reality."  A shot of reality is just what some people need to get back on

the right track.  Not only does journaling for a week or two get you

thinking healthier, it accounts for a few more calories that we don't even

realize we are consuming.  It's amazing what we consume while preparing!

Partner up - August 11

Partner up. Working out with a friend is a great way to stick with a

fitness routine. Meet each other for a run in the morning or take an

aerobics class after work. Just make sure you partner up with a pal you can

count on to push you and help you reach your goals.

Use weights - August 11

Use weights. Pick up those weights! Muscle burns fat, so the better

your weight training sessions are, the less cardio you'll actually have to

do.

Step it up - August 11

Step it up. Want to burn about 15 calories a minute? Jump on the stair

climber (the machine that looks like an escalator) the next time you're at

the gym. It'll help you blast the biggest muscles in your body: glutes,

hips, thighs and calves. Just make sure you stand up straight (no leaning,

ladies) and use the handlebars for balance only (NOT to support your body

weight).

Looking to cut the fat?.. - August 11

Looking to cut the fat?.. Ditch the high calorie beverages. One latte can have 400 or more calories. Your can of pop, about 110. So instead go for a green tea with no additives or there is always good ol’ water. Both have zero calories and tons of health benefits.

Develop smart goals - August 11

Develop smart goals. Always having a goal that you can reach within a few weeks is always better then setting a huge goal that is going to take a long time to get to. Say your vision is to squat 225lbs and you are currently at 135lbs. Taking that goal of 225lbs and breaking it into 15 or 20lbs at a time is much more attainable.

Find external accountability - August 11

Find external accountability. Everyone hits walls and has days where they are just not feeling it! Having a fitness coach, workout partner or just having someone that knows what your goals are to help hold you accountable is a huge help. Make sure they know that you want them to hold you accountable and to push you to get the workout in even on those days where you’re not “feeling it”.

When getting started, start small - August 11

When getting started, start small. To often people go from one lifestyle and try doing a 180˚ and end up getting frustrated and stop and go back to what was “easy”. If you have tried a healthier lifestyle and you were not able to stick with it, try breaking it down and do it in little steps. If you have not been making it to the gym, try making a goal of three times a week. Once you are doing that week in and week out, add another day or two. Do the same with diet. Take a couple things that you know you have to change and get that down first before adding more to the plate. The longer you stay with a healthy lifestyle the easier this will become.

Hard to find the time to make all that healthy food? - August 11

Hard to find the time to make all that healthy food? Cooking large amounts of food two days a week is a great way to cut down on the amount of time it takes. I use Sunday and Wednesday or Thursday as my cooking days. It's not only a time saver, its also an energy saver. As long as the oven and stove are hot, you may as well load up the cookie sheets with chicken and fish. Put it in baggies or Tupperware and its ready to go.

Looking to get the most out of your squat? - August 11

Looking to get the most out of your squat? If you are not squeezing the glutes together during your squat and sitting your hips out at the top, you are not getting everything out of your squat. Squeezing the glutes and sitting the hips out is going to help get the hips open and it will get the hamstrings and glutes involved.

Be sure to stretch after every workout - August 11

Be sure to stretch after every workout. Doing so helps reduce the amount and duration of muscle soreness, reduced incidence of injury and increases the range of motion. It is best to stretch post workout. Your muscles are already warm, pliable, and it will help with blood flow to the muscles.

 

Be sure to keep the workouts fun - August 11

Be sure to keep the workouts fun. Do so by mixing things up often. We all get bored when doing the same things over and over. Mixing it up will not only keep it fun but it will also keep the muscles guessing.

Everything you do with lifting needs to start with the core - August 11

Everything you do with lifting needs to start with the core. No matter what we are lifting, we need to make sure the belly button is pulled in tight to the spine. This helps build a stronger overall core and protect the lower back.

Have a plan - August 11

Have a plan. If you are going to the gym to “get in a workout”, having a plan of what you are going to do will help keep you on track and keep you from getting to the gym doing half a workout and thinking you did good enough by going to the gym. Have a plan and stick to it.

If you find it hard to eat breakfast - August 11

If you find it hard to eat breakfast, start with a small simple meal. Getting breakfast in within an hour of getting up will help get the metabolism burning. Without it, your body is in a “protective” mode wondering when it will have something to burn for fuel.

One thing to remember, food is your bodies fuel - August 11

One thing to remember, food is your bodies fuel. If you put bad fuel in your car, your car runs like crap. The same is true for your body; give it junk fuel and your body will not operate at or near 100%. Give it good fuel and you will get much better results.

Osteoporosis - August 11

Osteoporosis

The bad new is that all women develop this in varying degrees in their 
lives. The shocking thing is that it starts in childhood. The good 
news is that you can combat it by doing weight bearing activities for 
your lower body and spine. To strengthen the bones in your upper body 
you need to incorporate some weight training into your life. Even with 
this, every woman over 40 needs to take 1500 mg of calcium a day. 
Vitamin D helps facilitate calcium absorption.

Be F.I.T.T. - August 11

Be F.I.T.T.

In order to produce a training effect (lower blood pressure, lower resting and exercise heart rate, just to mention a few) you need to do the following three things for your cardio workout. 

F = Frequency - 3 to 6 days a week. Your body needs one day to recover. Do your body a favor. 

 I = Intensity - 60 to 80% of your Target Heart Rate. 

T = Time - 30 to 60 minutes 

T = Type - Your body needs to be challenged with different activities. Some examples are fast walking, running, biking, using the elliptical or rower or stepper. Functional training also gives you an awesome workout with a lot of variety! 

How to figure out your Target Heart Rate zone - August 11

How to figure out your Target Heart Rate zone

This is the zone that you should keep your heart rate during the cardio portion of your workout. For example a 50 year old woman with a resting heart rate (RHR) of 70 beats per minute (bpm). The training zone for her is 60% to 80% of her maximum heart rate (MHR).

220 -50 (age) = 170 (MHR) 

MHR - 70 (RHR) = 100 

100 x .60 = 60 

60 + 70 = 110 

100 x .80 = 80 

80 + 70 = 150 

The Target Heart Rate zone is 110 to 150.

 

 

Vitamin D - August 11

Vitamin D 

Instead of taking a Vitamin D pill, just spend 20 minutes a day in the sun! The sun will give you Vitamin D for free.

 

Abdominal Exercises - August 11

Abdominal Exercises

Yes, there are hundreds of exercises that strengthen your abdominal muscles. You can strengthen them while doing other exercises too. Your abs should be engaged when doing any weight training, whether it is with dumbells, cables, machines or functional training. These are core muscles that support your body all day long. Keep them fit!

Different Menus for Diet Restrictions - August 11

Different Menus for Diet Restrictions 

More and more restaurants have specific menus for special diet restrictions. For example, if you are lactose intolerant or need a gluten free die,t just ask if they have a menu for that. They may even be able to tell you the sodium content of their menu items. Don't be afraid to ask!

Sodium in Chicken? - August 11

Sodium in Chicken? 

Are you trying to eat healthy and watching how much sodium you are eating? Frozen chicken has added sodium as a preservative. Make sure you read the labels on all foods!

Do I really need to monitor my heart rate when I'm walking? - August 11

Do I really need to monitor my heart rate when I'm walking? 

Yes! You need to know the intensity of your workout. Using the Rate of Perceived Exertion method prevents the need to stop and count your heart rate while you are exercising. A rating of 12 (somewhat hard) is equal to the lower limit of your target heart rate zone and a rating of 16 (hard) is equal to the upper limit of the target zone for most people. With practice, most people can learn to recognize when they are in the target zone using the rate of perceived exertion. 

6 

7 Very,very light 

8 

9 Very light 

10 

11 Fairly light 

12 

13 Somewhat hard 

14 

15 Hard 

16 

17 Very hard 

18 

19 Very, very hard 

20

Water - August 11

Water is the most important nutrient. Your body is made up of roughly 75% water. When dehydrated muscles don’t perform right causing cramping and a feeling of sluggishness. Keeping your water intake around 2.7 liter for women and 3.7 for men.

Have a training partner or a personal coach - August 11

Have a training partner or a personal coach

Training partners can motivate you and provide guidance. You're more likely to stick to your workout if you have someone depending on you to be there.

Journaling your food - August 11

Journaling your food

You have a 49% success rate of sticking to your diet just by doing something as simple as journaling your food daily.

Body fat % testing - August 11

Body fat % testing

Your scale only tells you  part of the story.  Having your body composition tested can give you a clear view of  what percent of your body weight is fat or lean mass.  Knowing the ratio will give you a better idea of how you're progressing .

 

Frequent meals - August 11

Frequent meals

Smaller more frequent meals will keep your energy up, prevent fat storage and reduce hunger cravings.  Lots of protein and healthy fats.

 

Goal setting - August 11

Goal setting

Setting goals short term and long. Make sure to keep them visible and read them everyday.

 

 

Total body workouts - August 11

Total body workouts

Make your workouts more efficient. Compounding exercises cause rapid strength gains and train multiple muscle groups at the same time. For example, overhead press with a squat.

 

Stetching - August 11

Stretching

Before and after your workout, take 10 to 15 minutes to stretch and focus on your body parts. Add in a yoga class once a week or more to your existing program of strength and cardio for a well rounded workout plan.

 

Be consistent - August 11

Be consistent

Make exercise part of your lifestyle. There are no short cuts to fitness. Making long term lifestyle changes so you can enjoy the benefits of fitness for a lifetime.

Choose whole food - August 11

Choose whole food

Avoid heavy processed foods like sugar, lunch meat and white flour. Processing make our food less nutrient and more calorie dense. Choose lean meats, fruits, vegetables and whole grains.

 

Get Fitness Advice at a New Gym to Start Off Right - August 10

Get Fitness Advice at a New Gym to Start Off Right.

If you are an experienced exerciser but you are joining a new gym, talk to the staff for helpful fitness advice about how to use the weight machines and fitness equipment. Not all gyms have the same brands of equipment, and the settings on the treadmills, stair-climbers and weights may be different from machines that you have used in the past. Be sure to check with the gym staff if you need help adjusting any equipment, because doing a workout on a machine that is not adjusted for your body size can lead to injury. For example, if you adjust the seat on an exercise bike too high or too low, poor body alignment can strain your hips, knees or ankles.

The bottom line: Ask questions if you’re not sure how to adjust a machine to the correct position for your size.

If you want to jump-start a fitness program or if you are new to regular exercise, consider a few sessions with a certified personal trainer for even more personalized fitness advice and instruction.

Strength Training Supercharges Your Metabolism - August 10

Strength Training Supercharges Your Metabolism.

Strength training not only tones your body, it will boost metabolism so you will burn more calories at rest.

Here’s how: When you exercise with weights regularly (twice a week will do it), you build up the proportion of muscle in your body compared with fat. Muscle burns more energy than fat when you’re working out, watching TV, and even when you’re asleep and studies show that your metabolism stays boosted by as much as 20 percent for several hours after an intense strength training session.

And remember that the more you burn, the more “discretionary calories” you have to spend, so whether your goal is weight maintenance or weight loss, boosting your metabolism with strength training makes it easier to factor dessert (in moderation, of course) into your diet!

Keep Your Heart Healthy - August 10

Keep Your Heart Healthy.

Not only does exercise boost metabolism, it also improves the condition of your heart. Regular exercise can help treat medical issues such as high cholesterol, high blood pressure and heart disease among other things.

High Cholesterol: When you exercise, your body produces more “good” cholesterol and decreases the production of “bad” cholesterol. This lowers the plaque buildup in the arteries and also prevents inflammation of your arteries.

High Blood Pressure: The more you exercise, the stronger your heart becomes. If you exercise regularly, your heart will pump blood more easily, putting less of a strain on your heart and thus lowering your blood pressure. It can take up to three months of regular exercise to see results, so keep with your fitness workout routine and don’t give up.

Heart Disease: Most people know that exercise lowers your risk of heart disease. Exercise improves your blood circulation and delivers oxygen and other nutrients to your tissues. Recent studies showed that people who start to exercise regularly after a heart attack have a better chance of survival.

It is never too late to start improving your physical fitness. Go for a walk around the block today, or run up and down your stairs a few times. Everyone has to start somewhere!

Decrease Your Risk of Breast Cancer - August 10

Decrease Your Risk of Breast Cancer.

Recent health and fitness articles published by the Archives of Internal Medicine suggest that exercise can cut the risk of breast cancer by up to 20 percent. Many doctors highly recommend exercise to women who have a history of breast cancer in their family or are at an increased risk.

Just a few fitness workouts per week can also help women who already have breast cancer. Though exercise is not a substitute for medical treatment, researchers have found that physical activity can help those with breast cancer fight the disease. Exercise can increase flexibility and strength, and can deter weight gain and fatigue associated with chemotherapy. Women who do decide to do physical activity while on chemotherapy, may need to adjust their fitness plans on a day-to-day basis, depending on fatigue levels. It is very important to monitor all fitness activities while undergoing treatment and follow a progressive fitness plan that is not too strenuous. Women with breast cancer may enjoy working out in groups with other breast cancer survivors.

Get a Better Night's Sleep - August 10

Get a Better Night's Sleep.

Insomnia is one of the more common problems reported among postmenopausal women. If you are one of those who suffer with sleep problems, factor regular fitness workouts into your schedule.

Studies show that morning exercise can help you fall asleep, while exercise at night can make it harder to fall asleep. Though researchers are unsure as to why regular morning aerobic activity helps people catch Z’s, some believe that exercise helps steady your body’s natural Circadian rhythms and also stabilizes stress hormones. Exercise can also help you fall into a deeper sleep, faster. If you have Insomnia, avoid working out three to four hours before you go to bed, and instead try relaxation exercises such as stretching, yoga or tai chi. Increased rest and relaxation is only one of the many benefits of physical fitness.

Improve Your Self-Esteem - August 10

Improve Your Self-Esteem.

Fitness workouts have been proven to boost your self-esteem and improve your self image. Studies show that just six weeks of regular physical fitness routines can build emotional strength and reduce anxiety.

When you exercise, your body naturally gives off endorphins, a hormone which produces feelings of euphoria and blocks pain sensations. Endorphins are responsible for the “runner's high” many regular exercisers and athletes feel after a strenuous fitness workout.

If you work out regularly, your physical health will improve, which in turn has an impact on the way you feel about yourself. One of the best benefits of physical fitness is the intense boost in motivation and confidence you can get. You will look great and feel even better if you get your body moving.

Weight Management - August 10

Weight Management.

Trying to lose a few extra pounds you packed on during the holidays? You’ve tried cutting calories, eating smaller portions and even eliminated all junk food from your diet, but those stubborn pounds just won’t go away. You’ve reached the dreaded “diet plateau,” which usually happens after your body adjusts to a decreased calorie intake.

Diet alone will not eliminate those few extra pounds around your middle. If you want a way to keep off the pounds permanently and revitalize your diet, you must develop a regular fitness workout routine. Exercise helps you burn off extra calories that would otherwise be stored as fat.

Most fitness articles recommend moderate cardio for 30 to 40 minutes four times a week to burn fat and keep the weight off, but the amount of exercise varies according to your size and weight goals. If you are trying to lose weight, you will need to work out more than if you are trying to maintain your weight. If you have been working out regularly and aren’t seeing results, increase the intensity and frequency of your workouts. Switch up your workout routine so you are using different muscle groups. Try a new weight machine, or go for a swim instead of using the treadmill.

Boost Your Metabolism - August 10

Boost Your Metabolism.

Have you found that your once slightly snug jeans are now impossible to zip? Do you pore through fitness articles looking for the one cure-all exercise move or perfect diet? As you age, your metabolism slows down and it becomes harder to lose weight and stay in shape. One of the best benefits of physical fitness is that it will boost metabolism. Here are some fitness tips to help you whip your metabolism into shape:

 

 

• Aerobic exercise makes your heart pump faster and kick starts your metabolism. If you are just beginning a fitness routine, try to factor in at least 30 minutes of cardio four to five times a week.
• Muscles burn more calories than fat. The more muscle you have, the greater your metabolic rate will be. Make time for a regular weight training session in your workout routine. Although aerobic exercise burns more calories than weight training, weight training has a longer lasting effect on your metabolism. You will continue to burn calories for a few extra hours after you do a weight work out.
• Eat more often. Studies show that people who eat five small meals a day as opposed to three large meals a day, have a faster metabolism because it keeps their metabolism in high gear, helping them burn more calories overall. Keep low-calorie, high-protein snacks, such as almonds, cottage cheese and tofu, at hand.
• Do not rely on cutting calories alone to lose weight. When you cut calories, your body becomes accustomed to operating with less energy. If you cut too many calories, your body will go into starvation mode and therefore conserves calories rather than burns them. A healthy lifestyle includes exercise; so if you want to lose weight, you need to incorporate a regular fitness routine into your everyday life.

Increase Energy - August 10

Increase Energy.

One of the best benefits of fitness is the increase in energy you get from fitness workouts. It can be hard to exercise when you feel fatigued, but it only takes a little physical activity to increase your energy levels. Sedentary people who participate in a regular exercise program reported increased energy when compared to people who did not exercise, according to a 2006 University of Georgia study.

It is normal to experience some fatigue after exercising, but this usually fades after a half an hour or so. The more consistently you work out, the faster your body will adjust to exercise. As your body gets accustomed to your physical fitness routine, it will take less time to recover and you will experience more of an energy boost. If you are involved in a particularly strenuous or intense workout, make sure you get enough sleep and rest between workouts.

Decrease Your Risk of Osteoporosis - August 10

Decrease Your Risk of Osteoporosis.

Eight million of the estimated 10 million Americans with osteoporosis are women, according to the National Osteoporosis Foundation. Osteoporosis, a disease that leads to fractures and bone deformities as a result of decreased bone density, poses a serious threat to post-menopausal women of all ethnicities. Though there is no single cure for osteoporosis, there are ways to prevent it. Regular exercise is one of the best ways to prevent osteoporosis and maintain bone mass. If you would like to prevent osteoporosis, here are some fitness tips to get you going in the right direction:

• Fitness workouts that incorporate weight-bearing, high-impact exercises are the best for improving bone strength. These include activities such as climbing stairs, running, step aerobics or kickboxing, dancing and so on.
• For those that are not able to do high impact exercises, low impact exercises such as walking, water aerobics and elliptical training are a safe way to maintain bone mass.
• Exercises that focus on balance and posture strengthen muscles and decrease the risk of fractures. Pilates and yoga build up core muscles and help maintain posture, as does tai chi and ballet.
• Incorporate resistance training and weight workouts into your fitness routine two to three times a week. Use the weight machines at the gym, medicine balls, exercise stretch bands or your own body weight to build muscle to support your bones.

No matter what your fitness level, make sure to exercise for at least 30 minutes four to five days a week to stay healthy and ensure your future safety

 

Exercise Increases Mental Agility - August 10

Exercise Increases Mental Agility.

Exercise over the long term has been proven to improve brain function. It increases oxygen levels and blood flow to the brain while increasing levels of chemicals such as serotonin, dopamine and norepinephrine, which are associated with cognition.

Fitness workouts are also proven to prevent “senior moments.” After the age of 30, the brain starts to lose tissue in areas associated with cognition and memory. Exercise increases neurogenesis, the production of neurons, and thus prevents loss of tissue, improves memory and keeps the brain young. Physical activity has also been proven to reduce the risk of Alzheimer’s Disease.

If you can’t fit in 30 minutes of exercise a day, make sure that you exercise for at least 20 minutes on most days of the week to ensure peak physical fitness and increase brain function.

In a Rut? Get a Little Help from your Friends - August 10

In a Rut? Get a Little Help from your Friends.

Need some fitness help or inspiration? If you want to start a new sport or fitness activity or if you move to a new city , local sports clubs can be great sources of fitness help. A local running or cycling club can provide companionship if you want workout buddies, or just information about safe areas to run or ride.

Thanks to the Internet, you can research local fitness groups, but you are no longer confined to your local area. You can team up online with like-minded fitness enthusiasts across the country for fitness help and support. Check out the websites of women’s fitness magazines for resources. You’ll find online message boards where you can post questions and share your own tips and advice.

Health Tips - August 10

 Health Tips

▬    Follow the 90/10 ruleàeat well 90% of the time and have free meals 10%.  If you are consuming a few snacks each day that equals 3 free meals a week.

▬    If you want to truly learn more about how food is made and processed please take the time to watch these eye-popping food movies 1. Food Matters 2. King Corn 3. Food INC. 4. Fast Food Nation.

▬    We have all heard the phrase “you need to make sure to get enough sleep.” But did you know that your body does almost all of its recovery when you are sleeping? If you don’t get good quality sleep, your body will not recover properly.

▬    There are NO good Fast Food choices, NONE.  If you believe you can eat well outside your home, the false programs in your head are deceiving you.  If you still aren’t convinced check out the movie Super Size Me.  The results are astonishing, doctors told him to stop eating McDonald’s each day before he reached his 30 days goal because he could have serious health problem or even DIE.

▬    A good scare is sometimes better than good advice. -unknown

▬    Have you ever worked with a coach before?  I guarantee you your life will change more than if you are working with a “typical” trainer! You don’t need a trainer, you need a coach to truly succeed. 

▬    It’s easy to pay the price when the promise is clear. -Jim Rohn

▬    Use the powerful 15-minute rule.  If your procrastinating on something take just 15 minutes of concentrated time and you will be astounded with what you get done.

▬    How much time do you spend in your car each day? Each week? Each Month?  Turn your car into a university on wheels by listen to personal development cd’s, audio books about health and wellness, and time management cd’s and then take ACTION on what you have learned.  

▬    Spend time each day nourishing your body.  That might not necessarily be working out 7/week; add in some yoga, massage, a causal walk, hot bath, or some stretching in the morning.

▬    What are the top 3 most important things in your life?  Talk means virtually nothing, SO do your actions support these top 3? If not, analyze your life and take ACTION immediately.

▬    Mentoring/discipleship is an extremely powerful method of learning and growing.  Do you have a mentor, or would you like one? Is there someone in your life that you could mentor? Two really powerful questions to seriously ask yourself.

▬    Accountability is one of if not the top reason why people succeed in reaching their health goals as well as life!

▬    When you are now or think back to when you were in the past in the “best shape” of your life it was because you were accountable to others and trained together in a group setting for sports or at a local gym.  So a very important question is…. who am I accountable too and do I consistently train with others to push myself to a higher level?  If not, try one of our group or semi-training coaching sessions and let the results speak for themselves. 

▬    Have you ever noticed everyone seems to want that perfect exercise plan or that one last exercise to make there workout routine complete?  I believe if people planned and focused on their nutrition with that kind of intensity, they would be much healthier and wouldn’t need more core exercises to “tighten” up their midsection.

▬    Eric Lofholm is a success business owner and was an employee of Tony Robbins said, “You will always have enough time to do the things that are important in life.” So is your health important? If your answer is yes, but you aren’t living that way you must analyze your life and make improving your health a top priority.

▬    I’ve always believed the world would be a better place if the BMI chart were never created.  The scale and “what is my weight?” is not far behind.  Your actions and a plain old mirror are two simple ways to access your health.

▬    No matter where your life has taken you, your ultimate goal should be to seek contentment.  If you want something different you must be willing to do something you have never done.  Write your goals and dreams on paper and make an action plan to support where you are headed.

▬    Start a victory log by getting a small pocket sized notebook and write down any sort of victory in your life, I suggest writing down at least a 2-3 each week if they are small or large victories.  Our society focuses mainly on the negative, so you need to write down and review your victories often to stay positive.

▬    Have you never noticed that 95% of the news is negative? Watch less news, or stop watching it for a week and see what happens to your mindset.  I guarantee you will spend less time thinking and focusing on negative things in life.

 

If working out was easy - September 2

If working out was easy, then the first part of the word would not begin with work.  Just remember potential is improved through hard work!!

It wasn't raining when Noah built the ark - September 2

It wasn't raining when Noah built the ark.  Procrastination will never get you anywhere, but if you act today your future can be changed!!

For attractive lips, speak words of kindness - September 2

"For attractive lips, speak words of kindness.  For lovely eyes, seek out the good in people.  For a slim figure, share your food with the hungry.  For beautiful hair, let a child run his or her fingers through it once a day.  For poise, walk with the knowledge you'll never walk alone.  Remember, if you ever need a helping hand, you'll find one at the end of your arm.  As you grow older you will discover that you have two hands; one for helping yourself, the other for helping others (Audrey Hepburn)."  - Life is not all about the external view, but the internal as well!!

Life is filled will barriers - September 2

Life is filled will barriers, some larger than others, but through perseverance and time anyone can conquer anything placed in their way!!

No one ever began walking without falling first - September 2

No one ever began walking without falling first.  No one ever began talking without babbling first.  No one ever began writing without scribbling first.  In order to become successful a person first has to learn from their failures!!

Sore Muscles? - August 31

It’s those tiny tears, not lactic acid, that create sore and tight muscles. The day after a difficult or longer-than-usual workout, your body will appreciate a light jog, short walk, gentle stretching, or some moderate strength training exercises. Try it and see!

Post-workout - August 31

Post workout –within 30 min of your work-our increase glycogen cells, Eat Raisins! It will also help Balance your Ph levels.

Add balance and strength - August 31

Today try every lift on the bosu!  Add balance and strengthen your core!

Maximize your mind - August 31

Maximize your mind-write down your health goal and keep it in your gym bag.  Every work-out, re-focus “why” you’re here!

Stop freaking out about fat! - August 31

On workout days, add an avocado to your diet!  Stop freaking out about fat!  Eat healthy fat to build healthy muscles and a healthy body!!

Plan, plan, plan ahead! - August 31

Plan, plan, plan ahead! The more that a person can plan her day out, the less distractions she will face throughout the day. One example of this would be to plan all meals out throughout the day. This way you will not have to ask your mind what you are hungry for. If you already know what your next meal will be it will eliminate a simple distraction from your day. By planning ahead you will also be holding yourself accountable for knowing what you are putting in your body.

Exercise boosts brain power. - August 31

Exercise boosts brain power.  Exercise increases energy levels and increases serotonin in the brain, thus, leading to improved mental clarity.  Therefore, even if it’s only twenty minutes out of your day, do some form of exercise or body movement.  It will make for a more productive day.

Saying, “I don’t have time to exercise” - August 31

Saying, “I don’t have time to exercise” is NOT an excuse.  Everybody has time to exercise.  Like other things you view as important in your everyday life, exercise must be made a priority.  If you value your health, plan ahead for daily exercise.

Throw away the scale. - August 31

Throw away the scale.  Do not base your goals and success upon what the scale reads.  The scale does not distinguish between what is muscle and what is fat.  Remember, muscle weighs more than fat.  Try to focus your goals upon improved performance, improved overall health, increased daily energy, loser fitting clothing, and things of that nature.

Lose the word “diet” from your vocabulary. - August 31

Lose the word “diet” from your vocabulary.  After all, how many people do you know smile when they say, “I am on a diet.” Replace the word “diet” with “nutrition” and focus on making your nutrition a lifestyle change and commitment.  Your body acts as a well-oiled machine when it has the necessary fuel to run on.  The foods you choose to put in to your body is acts as that fuel.

Choose something everyday to change in a healthy way! - August 31

Choose something everyday to change in a healthy way! Whether it is thinking more positively, nutritional choices or activity level! And it will come naturally before you know it!

Tell someone about your goals - August 31

Tell someone about your goals, when someone else knows they can hold you accountable and help you reach them!

Imagine you at your goal. - August 31

Imagine you at your goal. Don’t let that image leave you. Think about how you would feel to be there. Be persistent and your goal will form a reality around you!

You have more power inside you - August 31

You have more power inside you than you ever thought possible! Use that power to overcome obstacles between you and your goal! If you believe in yourself you really can do practically anything you put your mind to!

Do not underestimate the power of positive thinking! - August 31

Do not underestimate the power of positive thinking! Nothing is made better with a negative attitude. Everything is made better with a positive one!

Strongest muscle? - July 8

Pound for pound, what is the strongest muscle in your body? Believe it or not, it’s the tongue. (In some people, we wish this weren’t the case! )

Your body needs exercise - July 8

Saying you’re too overweight to exercise, is like saying you’re too skinny to eat. Your body needs exercise just the way your body needs food. No matter how overweight you are, you can do something to start the process of losing fat, strengthening your bones and relieving your joints of the load that they’re carrying.

Try this Self Test - July 8

Try this self test: Stand on one leg and close your eyes. The longer you can stand without falling, the younger your brain (15 seconds is very good if you are 45 or older). To develop better balance, you should use free weights (dumbbells) and barbells; because exercising with them works your proprioception (your ability to balance).

Find a partner - July 8

Find a partner or group of people to exercise with who inspire and challenge you!

Mix it up! - July 8

Mix it up! If you do the same activities over and over, your body will adapt and your progress will cease. Attending our semi-private and group coaching sessions will keep your body guessing and ensure that you don’t plateau!

Exercise and Glaucoma? - July 8

Exercise and Glaucoma? Did you know that just 30 minutes of exercise reduces eye pressure by 20%?

Work the muscle - July 8

Work the muscle, not the weight.

Work up a sweat - July 8

Always try to work up a sweat every single day.

Variety and consistency - July 8

Variety and consistency are the keys to a successful training program.

Never give up - July 8

Never give up, no matter what!

30 minutes a day - July 8

As little as 30 minutes a day, 3 days a week, can start to improve your physical fitness.

Pull ups - July 8

For better overall strength, do pull-ups instead of the overly popular and much over-rated bench press. It still works all the major muscles of the upper body, while challenging your core as well, all the while sparing your shoulders of unnecessary pain.

Quinoa - July 8

Start eating quinoa. Its protein content is ridiculously high and packs all the usual amino acids; but it is actually a seed, so is also high in fiber and healthy carbs. Easy to make in a lot of recipes and your body digests it quite easily.

Who to you want to look like? - July 8

Use Photoshop or good old fashioned paper and scissors to place your face on a celebrity's body you would most desire to look like. Take a gander at this on days you know you should work out but just "don't feel like it."

Fish Oil supplement - July 8

If you aren't yet, start taking a fish oil supplement. It's good for the skin, good for your muscles, and keeps your body in fat-burning mode all day long!

Drink a glass of water right when you get up - July 8

Drink a glass of water right when you get up, before drinking anything else.

Get into a routine of “waking up your body” - July 8

Get into a routine of “waking up your body” by stretching for 5-10 minutes right when you get out of bed in the morning!

Dying is easy; you have to work at living - July 8

Dying is easy; you have to work at living.  Life is an athletic event.  You have to really be in shape for it. -Jack La Lanne at age 93.

Add a class or two to your routine - July 8

Add a class or two to your routine.  This will help to break through plateaus, decrease the likelihood of boredom, and will give you the chance to meet new people.

When working aerobically, try Cardio-Cross Training - July 8

When working aerobically, try Cardio-Cross Training.  This simply means that if you give yourself 45 minutes to work aerobically, get on 3 different pieces of cardio equipment (recumbent bike, rower, and elliptical) for 15 minutes each.  This will help to keep the body guessing, which in turn, will result in more calories burned and not allowing the body to become stagnant.

One of the most important things - July 8

One of the most important things you have to understand about healthy eating is that you should begin thinking about food as nourishment, as opposed to eating for pleasure.

Do not avoid all fats - July 8

Do not avoid all fats; instead limit your intake of saturated fatty acids.
The body needs "good" fat for:
 -Cellular membrane function
 -Regulation and excretion of nutrients in the cells
 -Creating a longer lasting sensation of fullness after a meal

New bone formation - July 8

New bone formation occurs as the result of stress placed on the musculoskeletal system , helping to reduce the risk of brittle bones as we age.

When doing exercises for your back - July 8

When doing exercises for your back, always start the motion by squeezing the muscles in your back first.

Keep abdominal muscles contracted - July 8

Keep abdominal muscles contracted not only during the crunch or movement but also during the recovery.

If you can’t properly move your body - July 8

If you can’t properly move your body, is it really a good idea to add a lot of resistance to it? I think not!

Too many people spend their health gaining wealth - July 8

Too many people spend their health gaining wealth, and then have to spend their wealth to regain their health.  -A.J. Reb Materi

The most important question - July 8

The most important question you must FULLY answer before you start anything new is, “WHY am I making this change and WHAT will make me stick with it through the tough times?”

Add mid morning and mid afternoon snacks - July 8

Add mid morning and mid afternoon snacks to help eliminate the late night eating. This leads to poorer health, higher body fat %, and poor food choices. 

How much water should you drink? - July 8

How much water should you drink?  Take your body weight in pounds, divide by 2, and drink that many oz of water each day.

How important are goals? - July 8

How important are goals? Consider this quote “If you aim at nothing you will hit it every time.” –Craig Sauk

Quick fixes do not work. - July 8

Quick fixes do not work.  All lasting inner change requires time and effort.  Persistence is the mother of personal change. - Robin S. Sharma

If you are not having fun moving, you aren’t doing it right! - July 8

If you are not having fun moving, you aren’t doing it right!

If you do not take care of your body, where will you live? - July 8

If you do not take care of your body, where will you live? -Usana

Focus on becoming healthier - July 8

Focus on becoming healthier; as you do this your weight will come off without you focusing on “what’s my weight.” 

You will experience one of two pains in life - July 8

You will experience one of two pains in life: either the pain of discipline or the pain of regret!”  -Norman Hubbard

As I see it, every day you do one of two things - July 8

As I see it, every day you do one of two things: build health or produce disease in yourself.  -Adelle Davis

Remember, sugar comes in many different forms - July 8

Remember, sugar comes in many different forms: corn syrup, honey, sucrose, dextrose, maltose, and galactose. Be aware of words ending in “ose.”

Follow the “Fitness Triangle" - July 8

Follow the “Fitness Triangle,” and you will live a long and productive life!!!  The Fitness Triangle includes proper resistance training, effective cardio, and a well balanced nutritional strategy.  We need all three, not two of the three.  Anything else is smoke and mirrors!!!!

You can’t starve the fat off of your body - July 8

You can’t starve the fat off of your body.  Simply put, fat doesn’t need to be fed.  Since the beginning of time your body has been an efficient fat-storage machine.

In order to keep your back flat - July 8

In order to keep your back flat, keep your head up when doing exercises. This way your back won't round, which is a position that could injure your lower back.

When doing a bicep curl - July 8

When doing a bicep curl, make sure you let your arm come to a full extension, so you can work the whole muscle.

Never compare your abilities to someone else's - July 8

Never compare your abilities to someone else's. Your fitness level is where you are at that time. Just push yourself as hard as you can.

Set short-term goals - July 8

Set short-term goals with a long-term vision. Setting goals that can be reached in weeks will help keep you driving towrards the long-term vision.

Schedule no fewer than four meals a day - July 8

Schedule no fewer than four, and as many as six, meals a day. This helps to control hunger, minimize blood sugar fluctuation and increases energy levels throughout the day.

Consume 96 ounces of water per day - July 8

On average, an individual should consume 96 ounces of water per day to improve body temperature regulation, metabolic function, and endocrine gland and liver function.

Box Jumps - July 6

Do box jumps instead of boring cardio. The constant change of your heart rate during your 1 minute rests in between 30 second bursts actually causes your body to burn more fat!

When out for a walk - July 5

When out for a walk, choose one of the following to do every 2-3 minutes for a 30 second duration: jumping jacks, squats, lunges, sprints or push-ups. Watch your energy level go up and your waist-size go down!

-

Plateau? Make sure you are changing your workouts up.  How can you expect your body to change if you’re not changing what you’re doing with your body?  Depending on your goals, change your workouts up monthly, weekly, and/or daily.