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Wednesday, July 08 2015
A Girls Guide Gaining Muscle: Weight Training When it comes to women and strength training, too many women still believe that lifting weights will make them look bulky. Of course, this couldn’t be further from the truth. This blog clears up some common misconceptions and offers proven principles and effective exercises that will help shape, tone and strengthen the female physique. Source: A Girls Guide To Gaining Muscle: Weight Training One of the biggest misconceptions about weight-lifting is this myth that it will cause women to “get big.” This couldn’t be further from the truth. On the other hand, many women who “lift” weights constantly pick up the same 5-pound dumbbells week after week and wonder why they don’t see any aesthetic changes in their physique. This could be for a number of reasons, but for the sake of this article, we will be discussing the impact of weight training. Before we get into the “how” of weight training, let’s look at some proven principles and clear up some misconceptions. 1. Lift heavy. To stimulate muscle growth, or hypertrophy, a stimulus must be placed on the muscle. As mentioned previously, women tend to typically stick with weights that they are comfortable using for a full three sets. However, a greater stimulus must be placed on the muscles to see any real changes. You need to get out of your comfort zone and put greater physiological demands on your muscles. Once you can make this paradigm shift in your mind, you will be able to make substantial progress in both your strength and muscle gains. Tuesday, July 07 2015
What is healthy aging? How does one effectively offset or slow the effects of aging? In other words, how does one age gracefully? Obviously many factors can influence how we age: genetics, environment, and lifestyle. In this blog, I would like to look at what the research points to as the biggest determinant of healthy aging, which is lifestyle and physical fitness. Several studies have clearly shown that physical fitness is an important predictor of both cardiovascular and all-cause mortality. Also it is a good predictor of being able to live an independent life at old age. However, before we delve into the subject of physical fitness, it is important to differentiate between three different but inter-related concepts: physical activity, physical exercise, and physical fitness. Physical activity refers to any body movement produced by muscle action that increases energy expenditure. Physical exercise refers to planned, structured, repetitive, and purposeful physical activity. Physical fitness is the capacity to perform physical exercise. Physical fitness makes reference to the full range of physical qualities, such as aerobic capacity, strength, speed, agility, coordination, and flexibility. Thus, daily exercise should be orientated towards increasing daily physical activity and improving physical fitness. One aspect of improving physical fitness is aerobic exercise. The results of aerobic exercise, such as walking are very positive, especially for cardiovascular health. These improvements are independent of race, sex, age, and body mass index. The research shows that a program of regular aerobic exercise of three to six months duration can improve aerobic capacity by 15%–30%. A training frequency of 3–5 days a week is recommended, and the research indicates that it is preferable to avoid single, hard bouts of exercise once a week. Training intensity should be at some 55%/65%–90% of the maximum heart rate, or of the maximum reserve heart rate (maximum HR –rest HR) (ACSM 1998) Strength training or resistance training is another aspect of improving physical fitness. Strength training has been shown to be the most effective method for developing skeletomuscular strength, and it is currently prescribed by many major health organizations for improving health and fitness. Research demonstrates that resistance training reduces the risk factors associated with coronary heart disease, non-insulin-dependent diabetes, and colon cancer; it prevents osteoporosis, promotes weight loss and weight maintenance, and likewise, improves dynamic stability, preserves functional capacity, and fosters psychological welfare. These benefits can be safely obtained when an individualized program is prescribed. In the American College of Sports Medicine’s position stand that, “resistance training should be an integral part of any adult fitness program and should be of sufficient intensity to enhance strength, muscular endurance, and maintain fat-free mass. Resistance training should be progressive in nature, individualized, and provide a stimulus to all the major muscle groups.” In essence, it is imperative that you do what it takes TODAY even eliciting the help of a professional in helping you reach a certain level of age-defying physical fitness. Tuesday, July 07 2015
The numbers are alarming! More than 25 million people in the United States have diabetes—that’s about one in 10 Americans. And according to recent government reports, rates are projected to surge over the next 40 years, affecting as many as one in three Americans by 2050. New research reveals three strategies that can help change the course of the disease: Eat less fat. It can help reduce your risk of developing diabetes, regardless of whether you lose weight. With Type 2 diabetes, your body either doesn’t produce enough insulin, or your cells ignore it; insulin is needed to use glucose for energy. Researchers at the University of Alabama at Birmingham put 69 overweight people at risk for diabetes on either a lower-fat or lower-carbohydrate diet; after 8 weeks, the group who reduced their fat intake to 27% of their overall diet had significantly higher insulin secretion, improved insulin sensitivity and better glucose tolerance. For a 1,600-calorie diet that equates to 48 daily grams of fat; for 2,200 calories, it’s 66 grams. To help reduce fat grams, choose lean meats and non- or low-fat dairy products, use unsaturated vegetable oils, eat more leafy vegetables and fruits and less foods that contain large amounts of saturated fat, like cakes and cookies. Get a trainer. A structured and supervised exercise program (that includes aerobics and strength training) helped people with Type 2 diabetes lower their blood sugar levels more effectively than just getting advice about working out more, according to a recent review published in the Journal of the American Medical Association. Scientists also found that exercising for longer periods of time was better at bringing blood sugar levels down than exercising more intensively. Currently, exercise guidelines recommend that people with Type 2 perform at least 150 minutes a week of moderate-intensity aerobic exercise, and resistance training, such as weight lifting, three times a week. Improve sleep habits. Doing so may help you better manage your diabetes, says a new study in Diabetes Care. Researchers found that those with diabetes who suffered from insomnia had a 23% higher fasting blood glucose level, a 48% higher fasting insulin level and an 82% higher insulin resistance than the normal sleepers with diabetes. Some tips to sleep better: stick to regular bed and wake time, try relaxation techniques before bed (like taking a warm bath or listening to soothing music), keep your bedroom cool and dark, and skip exercise, caffeine and alcohol too close to bedtime. http://jama.ama-assn.org/content/305/17/1790.abstract http://care.diabetesjournals.org/content/early/2011/03/13/dc10-1962.short?rss=1 Tuesday, July 07 2015
We are what we eat. We’ve all heard that phrase before. It’s quite true. What we put into our bodies will make or break us, so to speak. In America, unlike some underdeveloped countries, we have food abundant. So why aren’t we making nutritiously sound choices? Let’s take a closer look at what nutrition means. Nutrition is the intake of food, considered in relation to the body’s dietary needs. Good nutrition starts with the basics, a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. It’s that simple! Why complicate things by reading more into it than that? The cornerstone of good health is a well-balanced diet combined with regular physical activity. It’s been well documented that poor nutrition leads to so many ailments from a reduced immunity system, to increased susceptibility to disease, to impaired physical and mental development, as well as to reduced productivity, and the list goes on and on. Why would anyone choose other than sound nutritious choices especially when it’s readily available to them? It’s been proven that good nutrition cannot only make you healthier, feel better but also add years to your life. Currently, the typical American diet is low in fruits, vegetables, and whole grains, and high in saturated fat, salt, and sugar. As a result, more Americans than ever are overweight, obese, and at increased risk for chronic diseases such as heart disease, high blood pressure, diabetes, and certain cancers. The time is now to make the changes for a healthier, happier you. Here are some down-to-earth suggestions.
Live on! Live Healthy!! Tuesday, July 07 2015
It’s easy to sit back and think about all the reasons not to exercise. I’m tired. It hurts. I can’t do much. It’s just too hard. The classic excuse I hear most often is, “I don’t have the time!” It’s by far easier not to even contemplate the possibility of exercise. You convince yourself – why bother entertaining the idea? I won’t stick with it. The hardest part is making the conscious decision to make that change in your life. Once you can tell yourself that you must make a change. That you cannot go on like this! Then you just have to do it! Write out or verbalize what you want to change. Once you’ve done this – then the commitment is born. It’s time now to put words into action. Start your day, first thing in the morning before you can talk yourself out of it, by lacing up those running shoes and step get out the door for the track or the gym. It’s that’s simple. Seeing the improvements you can make once you’ve made that commitment to exercise on a regular basis will be an absolutely gratifying. After this triumphal first step, the rest is history! Just do it!!! Tuesday, July 07 2015
Another method to look at in establishing what is an ideal weight for you is to use body size. Using this method, some people find that they don’t need to lose as much weight as they first thought due to the size of their frame, others of course find that they are not in fact big boned and that they need to lose more weight than they had originally thought. Measure the distance between the epicondyles (inside and outside projections of the elbow bone). Ideally, this is done with a broad-faced sliding caliper. If the proper caliper is not available, elbow breadth can be estimated using a metric ruler. Place the thumb and the index finger on the outside of each epicondyle and measure the distance between them with a ruler. For FEMALES, if your height is 5’2″ or less: small = wrist size less than 5.5 inches If your height is 5’2″ to 5’5″: small = wrist size less than 6 inches If your height is 5’5″ or more: small = wrist size less than 6.25 inches small = wrist size 5.5 to 6.5 inches Tuesday, July 07 2015
If you recall, in a recent blog, I discussed the most important qualities that make for a good personal trainer. The first quality being that a good trainer has the appropriate certifications. We have examined a host of certifications available in the field and what a nationally recognized certification entails and an excellent resource to compare the certification or lack thereof in the industry. Now let’s discuss another important factor of what makes for a quality personal trainer. A quality personal trainer has an above reproach reputation and excellent rapport with colleagues and clients. That goes to say that the trainer must possess exceptional communication skills. Remember the trainer has to wear many hats! She’s a coach, cheerleader, and motivator to name just a few. Although, a qualified trainer has what it takes to be all the above, she knows she can a better trainer when she works in collaboration with other experts in the field. No helping profession works in isolation! They elicit the expertise and knowledge base of other reputable colleagues in the field. This team building emphasis goes a long way in providing the best for the client! Tuesday, July 07 2015
Strive to Eat a Balance Diet. A healthy, balanced diet includes vegetables, fruits, whole grains, and low fat dairy products. These foods have the nutrients you need for health including potassium, calcium, vitamin D, and fiber. Cut Back on Foods High in Saturated Fats, Added Sugars, and Salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods. Eat Smaller Portions. A helpful aid is to use a smaller plate, bowl, and glass. Likewise, if you portion out your foods before you eat, you’re less likely to eat too much or some cases, too little of something. Understand Fats, Proteins & Carbohydrates. We all need fats, proteins & carbohydrates. If we neglect to balance these essential macronutrients – we set ourselves up for failure. Understand Nutrition Facts. Knowing the nutrition facts on products is half the battle. For not all products are the same. Some are loaded with too much fats, sugars, sodium or calories. This topic will make for an excellent upcoming blog. Choose Water Over Sweetened Drinks. A sure way to cut calories is by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories. Be Active. Being physically active also helps you balance calories. Keep moving. Choose a physical activity that you enjoy. I personally enjoy running and strength training. But not everyone likes the same things. Have Goals. Written, well thought out goals provide purpose and direction; it’s a road map to where you’re going. It provides real time indicators of progress and helps you stay on course; likewise, it can be a quite the motivator to see your plan in action. Manage Stress. Stress is not necessarily bad but knowing how to manage it is the key. Therefore, have a plan to manage stress in your life, and a proven way to do that is through being physically active. Have a Support Team. This is probably the most important element in improving your life. It’s one thing to know what to do and to try to make those healthy changes, but having someone on your side to make it all possible is what will make or break you. None of us can do it alone! So find the support you need that will keep you accountable and motivated. Monday, July 06 2015
A positive attitude is very important for successful weight loss and weight management. For you to lose weight permanently, you must make a commitment to gradually adopt a healthier way of life. You can control your weight. To lose weight, you must eat fewer calories or burn more calories than you need. However, the best way to lose weight and be a healthier YOU is to eat fewer calories and exercise. What exactly does this mean to eat fewer calories and exercise? How much do I exercise and how many calories should I eat? If there were a simple answer to this repeated question, I would provide it now. But the best answer for that question is IT DEPENDS. It depends on YOU! How much weight do you need to lose or would like to lose to feel better regarding your health and your looks or whatever the reason? It depends on YOU and YOUR GOALS. If your doctor said that you needed to get to a healthier weight based on a body mass index, then that would be a realistic goal. Likewise, if you felt great at a certain weight, given that it was within the last decade, aim for that weight as a goal. Therefore, establishing a goal is a first step in the right direction; then sharing your goals with a significant other, someone who you know would help and support you while working toward your goals is the best second step. Now I ask you, is your goal to lose weight only or to KEEP THE WEIGHT OFF? Of course, your goal may also be to gain more muscle tone, run faster, to get around better, etc., but to KEEP this new-found weight, this heighten level of fitness, or this exciting new look ought to be your ultimate goal. If it’s not, you will be battling the bulge, be a lifetime yo-yo dieter, and fighting an endless battle. Thus for you to lose weight PERMANENTLY – you must make a commitment to YOURSELF to adopt a HEALTHIER way of life. If this seems like a hopeless challenge, please allow me to guide you. I will provide you with the tools, knowledge, and accountability you will need to realize your goals and TO KEEP THE WEIGHT OFF! I am committed 100% to your success! Contact me today for a FREE consultation. Monday, July 06 2015
How does your lifestyle impact your health? What I mean by lifestyle is the behavior and activities that make up your daily life. Your choices and lifestyle make a big difference to your overall health. Even if certain conditions like heart disease runs in your family, you can do a lot to change any probable outcome. Some genes lead to disease. “But for most people, a healthy lifestyle trumps inherited risk,” says cardiologist Donald Lloyd-Jones. With heart disease, more than 100 types of genes may play a small role in a person’s risk, Lloyd-Jones says. “But by far the biggest factor is lifestyle.” Your daily habits — such as what you eat, how active you are, and not smoking strongly affects your heart health. Those are up to you, no matter what’s in your family’s medical history. Today, with an astounding number of reports about increasing obesity rates, diseases and conditions related to being overweight and out-of-shape, it is impossible to ignore the importance of fitness and healthy living. Health professionals attribute cancer, diabetes and mental issues such as depression to deficiencies in fitness and health. Why then do so many American suffer from ill health because of their lifestyle choices? A common excuse is I don’t have enough time to exercise. We need, however, to make it a priority to take care of ourselves. If finding the time to exercise is a challenge for you, concentrate for starters at getting small workouts in throughout the day. If your job takes the majority of your time, consider taking 3-10 minute breaks and walk at moderate intensity, where you break a little sweat and are slightly out of breath. Taking breaks are not only good for physical health, but also for mental health. You will go back to work feeling refreshed and satisfied. If home life consumes most of your time, consider doing squats or other muscle toning exercises while doing housework. If you work from home, use a stability ball instead of a chair to sit on. Walk on the treadmill during conference calls. These are just a few suggestions. The American College of Sports Medicine (ACSM) recommends 150 minutes of moderate intensity physical activity per week to achieve the health benefits, maintain current weight, and/or prevent weight gain. And for those who are overweight or obese, the ACSM recommends getting 250 minutes of moderate intensity physical activity each week. Results in studies have shown that weight loss can be significant. Just a heads up: moderate intensity is where you are out of breath a little but you can hold a conversation while performing the exercise. However, the importance of providing our bodies with the proper nutrition cannot be overstated. Simply put, the human body requires the appropriate balance of vitamins, minerals, carbohydrates, proteins and fat on a daily basis to function optimally and disease-free. In other words, we are what we eat, a topic of an earlier blog. |
