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healthy-living

This tag is associated with 9 posts

Weight Loss what’s a phony

weight-loss-motivation-quotes

Weight loss is something everyone wants, but how do we achieve that desired goal? We look at many things from cosmetics to all natural ideas. It seems alot of people have Ideas on what is the right way. Lets be honest here, there are many products out there that are a scam. How do we know what is a scam and what is not?

What principles are correct, what are the myths, and what are the scams? If it sounds to good to be true,it is. Nothing comes without some sort of change. If anything says you won’t need to change your lifestyle, do not believe them. You got into your situation because of the lifestyle you started. Even if your genes are geared for weight gain and slow metabolism there are still things you can do to change and make life more healthy and manageable.

I did mention there are a few principles or things to look for to see if it is legit. One is how does it effect my metabolism? Your metabolism is how effective we are able to use food into energy to make it simple. If we have a fast metabolism, it means we are able to be efficient in burning alot of calories into energy. If we have a slow inefficient metabolism the body will store alot of the calories into fat.

To increase the effectiveness of your metabolism there are some small principles, if done consistently, will help you gain a better metabolism. When do you eat and how often you eat are very important. Also, the volume you are eating is very critical. We have to reach a certain intake each day within those calories. They are broken into 3 major groups, fats, protein, and carbohydrates.

This leads to our next concern. Are we getting an excess of nutrients or a delinquent amount of nutrients? If some product says only eat this product, it is wrong. All three major nutritional groups provide specific needs that make up a balance within the body. Without one specific nutrient, it can throw the body out of balance. Out of balance in all likely hood is making the body unhealthy even if you are unable to notice it.

When your body is missing a nutrient, it either will miss it completely and the area needing the nutrient will either wither away. Or the body will need to spend time trying to produce it. Now I’m not going in depth in all aspects of what is a false claim or not, but what I have mentioned here are very sound principles that have to be used if you are going to feel healthy and lose weight…the right way.

You can look at any product and see if they follow a few simple rules, you will know how legit it is. If it makes some outlandish claim, it properly is stretching too far to gain some sells. You can sign up for our email list to get new ideas on products , exercise and nutrition ideas.

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Consitency

Fitness Mot

Consistency is the major issue when looking on staying fit. So when looking at exercises to perform look first at what you want to accomplish over a long period of time. When you have determined  here is some small steps in setting a successful fitness routine.

1. Set a goal or Goals

  • Example : Have small goals like going to the gym every other day first. With major goals like feel healthier for the year

2. Be realistic with goals

  •    example : lose 1 lb at a time don’t set a goal I want to lose 10 lbs by this  time.  You are helping to set yourself up for failure with that goal

3. Don’t over do it

  • You will gain Lactic acid when exercising, which is where the soreness comes from.  Overdoing it is where you work too hard to quickly where you aren’t use to the soreness and muscle trauma.

Seated Dumbbell One legged Toe Raise (Main Calf Muscles)

  1. Place raised object on floor about 12″ away from end of bench.
  2. Sit at end of bench.
  3. Rest dumbbell on left upper thigh about 3″ above knee.
  4. Place ball of left foot on object.
  5. Raise up on toes as high as possible.
  6. Hold position momentarily, then return to starting position.
  7. Inhale up, Exhale down
  8. Reverse position and repeat movement with right leg.

 

Lying High Bench Wide-Grip Barbell Lat Pull Up (upper lats)

  1. Lie holding dumbbells at arms’ length, palms down, hands griping the bars.
  2. Pull dumbbells straight up to sides of chest.
  3. Return to starting position.
  4. Inhale up, Exhale down

 

Are Energy drinks good?

Metabolism is the process by which your body converts what you eat and drink into energy.

As an elite athlete and coming out of a four year retirement, I have noticed that there are more and more energy drinks in the mix. Before, when I was running behind before the gym I use to grab an energy drink to boost my efforts while working out. Was this good for me or not? Your body is a machine just like a car it can run Perfect, Good, OK , or Bad and how does this happen? There are two major factors we can do to ourselves to have those same results. What we put into our bodies the nutritional values of each item. The other value is when or the time of day we are adding these nutritional values.

There is one basic thing we need to remember when we are talking about anything with our nutrition which is, how is our metabolism. What our metabolism does for our body is help regulate how quickly we handle and digest our food. As stated by the mayo clinic- Metabolism is the process by which your body converts what you eat and drink into energy. So this is the first thing we need to do is help keep our metabolism running on a steady base.

When we eat crap or junk food it does two things to our body and over time will have your body from running good to bad. It will have your blood sugar levels doing up and downs. Now this is one major reason why energy drinks can be bad. The amount of sugar and caffeine will have your body or blood sugar going up and then down when you have finished the drink over time this can start coronary heart diseases, Hypertension and even type II diabetes .  The second thing is there is no nutritional value. Which means you have raised your blood sugar drastically up and then when you hit the down you are even worse than you started. So was getting an energy drink bad for me?

Next of the two is important for any diet when we eat one or two even three meals it slows down our metabolism instead of having an energy drink and going on a roller coaster ride with our blood sugar. Plan your meals around your activities. The more constant we are in gaining nutrition through out the day( On average 6 meals a day). We are starting the path of keeping a healthy metabolism and starting to loosen the needs of needing an energy drink because of being tired.

I will say what my motto is with everything, moderation with everything. We should all be aware of what we put into our own gas tanks and the lasting effects it will have on our bodies. The sooner we are  aware of the actual nutrition we add to our bodies the happier and healthier we will be.

For most people, occasional energy drinks are fine, but try to limit yourself to about 16 ounces (500 milliliters) a day. If you’re consistently fatigued or rundown, however, consider a better — and healthier — way to boost your energy. Get adequate sleep, include physical activity in your daily routine, and eat a healthy diet. If these strategies don’t seem to help, consult your doctor. Sometimes fatigue is a sign of an underlying medical condition, such as hypothyroidism or anemia.- mayo clinic

Standing Towel Triceps Curl (Triceps)

Easy level Exercise of the day
Standing Towel Triceps Curl (Triceps)

1. Hold one end of towel, or rope, with both hands.

2. Stand erect, head up, Feet 16″ apart.
3.Raise arms overhead.
4. Have a training partner hold other end of towel and apply controlled pressure, pulling arms back in semicircular motion until forearms touch biceps while you resist.
5. Upper arms must remain close to head.
6. Press arms back to starting position while partner resists.
7. Inhale down, Exhale down

Freehand Triceps Extension (Triceps)

  1. Lean against object slightly lower than wrist height, hands 12″ apart, palms down.
  2. Keep back straight, Head down, knees locked.
  3. Bend arms at elbows, lower yourself until head is between hands.
  4. Forearms and biceps touching , elbows close to head.
  5. Press back to starting position keeping elbows in.
  6. Inhale down , exhale up.

Flat Bench Weighted Leg Raise (Lower Abdominals)

Exercise of The Day:

Flat Bench Weighted Leg Raise (Lower Abdominals)

1.Place light weight between feet.
2.Lie on flat bench with legs off the end.

3.Place hands under buttocks, palms down.
4.Keep legs straight, Knees locked.
5.Raise legs as high as possible.
6.Lower legs until they are about 3″ off floor.
7.Inhale up, Exhale down.
8.To make easier, do not use weight.

Stiff Legged Barbell Dead lifts (lower Back, Hamstrings, & Glutes)

Exercise of the Day:
Stiff Legged Barbell Dead lifts (lower Back, Hamstrings, & Glutes)

1. Stand with feet about 8″ apart.
2.Place barbell on floor in front of you.

3.Reach down and grasp barbell.
4. keep legs straight, back straight,head up.
5.Straighten up, elbows locked.
6.Lower barbell to floor with legs straight.
7.Inhale Up, Exhale down.
8.This can also be performed with a dumbbell
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