My Top 5 Ways to Be Healthier

 

My top five ways for being a healthier person:

  1. Stay hydrated by drinking plenty of water. Especially for those of you that work-out regularly and exercise outside during these hot summer months. Water helps your skin stay youthful and keeps the nutrients flowing throughout your body. I drink a minimum of ten 8 oz. glasses of water a day.
  2. Be physically active everyday for at least 60 minutes. Exercise, walking, running outside with your kids, gardening, even golf. These activities have been proven to help keep your heart strong and release stress. My favorite physical activity is High Intensity Circuit Training and running around my backyard with my sons, Max and Will.Vacation 2014 245
  3. Eat the recommended amount of vegetables and fruit every day. These are high in vitamins, minerals, and fiber. Fruits and vegetables will certainly help to keep your energy levels high throughout the day. My favorite veggies are broccoli, spinach, and brussel sprouts. My favorite fruits are bananas and any type of berries.
  4. Get your sleep! Most Americans are not getting the recommended amount of sleep, which is 7-8 hours a day.  A good night’s sleep helps to energize your body for the next day, helps the body to repair and regrow cells, and helps to keep your immune system strong. My work day starts at 5:45 a.m. every week day. Therefore, I wake up at 4:40 a.m. Getting to bed by 9:00 p.m is essential for me to get enough sleep (7.5 hrs) to make it through a long day of training 8-10 clients.
  5. Have a happy and positive attitude. Negative stress can have a very negative effect on our bodies. Stress can actually increase the risk of heart attacks and cancers. At the end of the day, reflect on your life and think about all the joys you encounter. For me, my joys are: my two sons, my beautiful wife Stacie, our wonderful families and friends, my fun and loyal clients, sharing my knowledge of fitness and exercise, and a big glass of wine!

These are my top five ways for being a healhier person. What are yours?

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Are You Getting Enough Exercise?

 

The American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous physical activity). Thirty minutes a day, five times a week is an easy goal to remember, however you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.

Physical activity is anything that makes you move your body and burn calories, such as climbing stairs or playing sports. Aerobic exercises benefit your heart, such as walking, jogging, swimming or biking. Strength and stretching exercises are best for overall stamina and flexibility.

The simplest, positive change you can make to effectively improve your heart health is to start walking. It’s enjoyable, free, easy, social and great exercise. A walking program is flexible and boasts high success rates because people can stick with it. It’s easy for walking to become a regular and satisfying part of life.

The following chart represents an estimate of caloric expenditure during specific physical activity. Listed are 4 different weight categories. Caloric expenditure is influenced by intensity, mode of exercise, one’s level of conditioning, metabolism, and body weight. Try to do at least three of these activities during your training week. This might help to keep you from getting bored with your weekly schedule and will help to make you a more well-rounded fitness enthuseist. You might even find a new mode of exercise to enjoy. My top two exercises are jump rope and fast-paced calisthenics. My new favorite that’s been around for years… the rowing machine.

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Change Your Workout with Interval Training

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Is your training becoming boring doing the same old routine day after day? Not seeing any changes in your body or your fitness level? Then you are ready to make some changes in your work-out routine. Interval training is one of the best ways to add high intensity into the same old training routine. If it’s good enough for elite athletes worldwide, then it should be good enough for the average person just trying to stay healthy.

What is interval training?
Interval training is simply alternating bursts of moderate to high intense activity with intervals of lighter activity.

For example, walking can be changed into interval training. If you’re in good shape, you can incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking. If you’re walking outdoors, you could walk faster between mailboxes, trees or other landmarks.

What can interval training do for me?
If you’re a beginner, intermediate, or advanced exerciser, interval training will help you change your regular exercise program and make you more fit. Here are some benefits of interval training:
  • More calories will be burned. The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time.
  • Your aerobic capacity will improve. As your cardiovascular fitness improves, you’ll be able to exercise longer and with more intensity.
  • You won’t be bored. Turning up your intensity in short intervals can add variety to your exercise routine.
  • No special equipment is needed. You can simply modify your current routine.