Why sleep is the most important part of exercise
Sleep is one of those topics that is often takes the back burner when we talk about health and fitness.
The focus is always on eating healthy and exercising but the reality is that those activities only set the stage for a healthy lifestyle. The real action happens when we sleep.
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Weight loss is an easy formula, one we all know by heart – spend more than you take in. In other words create a calorie deficit. Now there are literally hundreds of articles on how to do this.
Just last week I read an article about the pros and cons of aggressive dieting from the folks over at sigma nutrition. You can find it here.
The problem is not ignorance, it is implementation. It is difference between knowing and doing, like reading a manual on how to ride a bike, one does not simply read their way to weight loss.
The solution to the knowing vs doing problem is to eliminate the barriers that keep us from doing.
Here are the 3 biggest barriers to losing weight.
Breakfast can be extremely difficult. Between getting ready to get out the door and gathering your things for the day, ain't nobody got time for dishes and cooking.
Thankfully, there is a quick easy and pretty awesome solution to your breakfast dilemma. Here's what yo need;
I'm going to level with y'all, I hate warming up. Part of it is I don't like working on mobility, I just want to get in smash my workout and get out.
But all kidding aside, warming up is a must. That's why I use this quick and dirty barbell warm-up.
Here's how it's done; approach the rack and using only the barbell perform 10-12 reps of each of these movements. Rinse and repeat up to 3 times.
For those who seek to go sans gym. Here is a quick set of movements to get you moving. Courtesy of our friends at Health Perch. Check out the full how to here http://www.northwestpharmacy.com/healthperch/bodyweight-moves/.
It is not always easy to get out to the gym. Check out these awesome body weight exercises you can do sans gym.
Read the full article by Nicole McDermott
50 Squats a Day keeps the Orthopedic surgeon away!
Consistency is key. Healthy bodies are the product of many small victories.
Get at least 50 squats in per day. Set a timer to go off every hour and bang out 5 - 10 per hour. You should get to 50 easy.
If have trouble with the squatting motion, try the sit to stand. Quite simply sit and stand from a bench/chair/person that is at hip height.
Squats are a great way to not only build your lower body, but also to strengthen your core.
Good luck and Happy Squatting!
Have questions? Need a trainer to help you squat? Contact firstname.lastname@example.org for all your fitness needs.
Could stress be adding to your weight gain? Studies have shown that stress plays a major role in body fat.
When we are stressed our bodies release a hormone called cortisol. In short burst cortisol; promotes fat burning, increase energy and focus. Which is great if we are running away from a bear or fending off rattlesnakes. However, if we are under constant stress, cortisol levels remain elevated. The effects of prolonged exposure to elevated cortisol are; increased appetite, increase blood sugar levels, and increase fat storage.
The end result being that constant stress makes it difficult for our bodies to let go of excess body fat. That is why I want to show you three simple exercise techniques that will help lower your stress while building muscle.
I have already gone into details about the benefits of vitamin D here. But did you know that Vitamin D play a crucial role in weight loss.
Recent studies suggest that obesity and vitamin D are closely intertwined. The studies show that individuals who are overweight tend to have lower vitamin D levels. Researchers believe that this is because vitamin D is not going into the blood stream but is instead deposited into fatty tissue.
Unfortunately since vitamin D is a major factor in bone strength and thyroid* regulation, the decreased bio-availability of vitamin D impairs an overweight individual's ability to strengthen bones and increase metabolism. In other words, the more body fat an individual has, the lower the vitamin D levels in the blood, this in turn leads to lower metabolism, decreased energy levels, and weaker bones.
Just one more reason to make sure you are getting plenty of sunshine or taking your D3.
Have questions, ideas or concerns? Let us know email@example.com
*Parathyroid Hormone (PTH) is one of the major hormones produced by the thyroid and it plays a major role in energy and metabolism.
The Calorie Count De-Constructed
*Disclaimer: All information below is intended as a general guideline-please consult a health-care professional before making any extreme changes to your diet.
The calorie: the amount of heat required to raise the temperature of 1 gram of water 1 degree.
The Calorie: 1 Kilo calorie = 1000 calories.
The Calorie is pretty much what we use to measure how much energy a particular food will yield. For example 1 banana = 105 Calories.
However, not all calories are created equal and the way our bodies digest certain foods greatly impacts the nutritional value of what we ingest. Nutrition is a complicated subject, due mostly in part to the variations from one individual to next. That is to say we are all snowflakes, at least as far as nutrition goes.
None the less here are some common and effective practices that wont get you to your particular seat but will at least get you in the ball park.
Traditional gender roles have led to some misconceived notions about strength training for women.This has resulted in many women avoiding strength training all together and instead opting for more gender-neutral activities such as; cardio; yoga; and dance. The aim of this article is not to discredit the effectiveness of the latter, but rather to dispel some of the common myths about why women shouldn't lift weights.
Today, about one in three American kids and teens is overweight or obese, nearly triple the rate in 1963. Among children today, obesity is causing a broad range of health problems that previously weren’t seen until adulthood. These include;
There are also psychological effects: Obese children are more prone to low self-esteem, negative body image and depression.Excess weight at young ages has been linked to higher and earlier death rates in adulthood.
Now I am not here to pass the blame or argue what brought on this rise in obesity. The real question is, what are we going to do about it? Do we sweep it under the rug, or do we take a stand and provide a better life for our children.
Believe it or not it will be warm again this year and with the warm weather comes the opportunity to shed your winter coat and strut your stuff.
If you are looking to get the best bang for your buck when it comes to shedding the winter pounds and leaning out muscle, give the 5 X 5 protocol a shot.
*Always use a spotter, be sure to warm up properly and always use good form.
Can you exercise when you are sick?
Yes...and no. The rule of thumb is if the symptoms are from the neck up you are good to go. However, if the symptoms are below the neck you should probably rest.
That is to say, if you are suffering from a head cold you can continue as normal. If you have a fever or stomach problems you should skip the gym.
Above the neck good to go.
Below the neck stay at home.
Here is a question I get pretty frequently. "What is the best workout for weight-loss?"
The reality is that there is no "best" workout. Exercise and workouts need to be tailored to the individual. Recommending one best workout is like making everyone wear the same suit. At the end of the day it just doesn't fit.
That isn't to say that there aren't best practices when it comes to losing some inches or dropping some extra pounds.
The real secret to getting the body you want is consistency. Following through on plans and staying on track day after day.
This isn't easy for any of us. We all get distracted and have trouble going to the gym or avoiding the sugary snacks. *My sugary vice is chocolate fudge pop tarts : D
However, there is hope here are some workouts that has helped me and my clients stay on track no matter what the day brings.
Tired of getting your protein fix from powders. Check out this recipe for tuna burgers. They are tasty and really simple to make. On the plus side they have 19 grams of protein and only 15 grams of fat.
1 (6 oz) can of tuna *drained
1/4 tsp of salt
1/2 cup bread crumbs
1/2 Tbs of olive/cooking oil
Do you want to lose weight, feel more alert, and increase your exercise performance? If you do then I have some GREAT news for you.
There is a completely free, and easy solution to help you on you weight loss journey. It isn’t some new gimmick or pill. All you need is more water. Over 75% of America suffers from a condition called chronic dehydration. When we typically think of dehydration we visualize a wayward traveler lost in the desert without water for days. This is referred to as acute dehydration.
Chronic dehydration is harder to detect. It occurs when small amounts of water that is lost throughout the day is not replenished over a long period. Because the water loss is small it is typically very hard to detect and you have to rely on other symptoms to diagnose the problem. Among those symptoms are
increase in appetite, decreased in metabolism, increased irritability, and reduced physical performance.
Are you dehydrated?
What’s your resolution? Chances are that no matter what your resolutions are this year, you have some work ahead of you. Being in the fitness industry has given me a firsthand experience working with New Year resolutions. For each person that achieves their resolution there are at least 10 that do not, and another 10 that don’t even come close.
So what is it that sets those who meet their New Year goals apart from those that don’t?
The successful individuals adhere to these five guidelines below.
Just wanted to post a simple do it yourself High Intensity Interval Training (HIIT) routine that you can do at home, in the office, or on your lunch breaks.
A brief synopsis on HIIT:
HIIT can be boiled down to: work hard for a brief interval then rest. Rinse & repeat.
What do Trainers make?
So I was sitting there having lunch with an old colleague who I hadn’t seen in a while. We were going on about all the things we had done since we last saw each other, then suddenly he turns to me and asks “so seriously what do you as trainers make?”….. Despite having been a personal trainer for the last two and a half years I had no concrete answer. Sure I could rattled off my rates and what I get paid for training at the gyms versus in home or in groups, but that wasn’t what I made. After a long and truthfully awkward pause I stood up, brandished my Panera Sierra Turkey Bravo sandwich and delivered this reply:
Inspired by the Field
I recently made the transition from working full-time as a personal trainer to working full time in the hydro-fracturing (Frack) fields. Needless to say I have gained a whole new level of appreciation and perspective. Having a background in physical fitness I had no intimidation about getting down in the mud, swinging hammers, and lifting iron. Boy was I in for a surprise...turns out my body building gym routine has got nothing in the ways of preparation for long days in the field. For the next two days I ached in ways and in places I did not even know I could.
The fatal flaw in my training program?