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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.

Motivation Keeps You Moving

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Starting a fitness program is a difficult task for people. Staying on track can be even more challenging. Have you ever started a fitness program and then quit? If you answered yes, you’re not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are some tips to help you stay motivated.

1. Set goals

Start with simple short term goals and then progress to longer range goals. Be sure to set goals that are realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious.

For example, if you haven’t exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.

2. Make your training fun

Participate in sports or activities that you enjoy, then vary your routine from day to day. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a dance aerobics class. Join a health club or martial arts center. Exercise does not have to be boring. You’re more likely to continue with a fitness program if you’re having fun.

3. Mix physical activity into your daily routine

If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night. You must find the time to be active throughout the day.

4. Write it down

If you are looking to lose weight, shrink your waist, or improve your aerobic conditioning, you should write down your daily exercise. Seeing the benefits of regular exercise on paper may help you stay motivated.

You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals and remind you of your progress.

5. Train with a friend or in a group

You’re not in this alone. Invite family, friends, or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club.

6. Reward yourself

After each exercise session, take a few minutes to reflect on the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

7. Be flexible with training

If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you’ve regained your enthusiasm, get moving! Set your goals, make it fun and reward yourself from time to time. Remember, staying physical activity is for life.

 

Top 10 Super Foods

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On any given day I have clients ask nutritional questions. A recent question was, “What is a super food and should I be eating these?”

My definition of a “super food” is foods that not only promote health/wellness and weight control but tastes good, too. Super foods should provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals.

Eaten regularly, these foods will help you satisfy the recommendations of the U.S. government’s 2005 Dietary Guidelines, giving you nutrients that are typically missing from American diets. Most Americans need to eat more fruits, vegetables, whole grains, and low-fat dairy products.

Please remember that this list of super foods may differ from others and that you should include a wide variety of nutritious foods. Also, it is most important to combine healthy eating with daily exercise in order to promote good health.

  1. Salmon – high in omega-3 fatty acids which promotes heart health, low in calories and high in protein.
  2. Eggs – contain 12 vitamins and minerals, high in protein, versatile, and economical.
  3. Quinoa – a grain that is high in fiber, high in protein, and a good source of iron. Quinoa is also rich in zinc, vitamin E, and selenium.
  4. Legumes – high in insoluble fiber and soluble fiber. Also a good source of protein, magnesium, and potassium.
  5. Nuts – in particular almonds, walnuts, and pistachios. Good source of protein, heart-healthy fats, high fiber, and antioxidants.
  6. Low fat of fat-free yogurt – high in protein, calcium, and potassium.
  7. Kiwi fruit – nutritionally dense food that is high in antioxidants. Kiwis are a good source of potassium, fiber, vitamin A and E, and fiber.
  8. Broccoli – high in vitamin A and C, vitamin K, and good source of fiber.
  9. Berries –  full of antioxidants, phytonutrients, and fiber. Blueberries and cranberries are some of the best. Fresh or frozen, either way, berries are highly nutritionous.
  10. Sweet potatoes – high in vitamin A and C, calcium, and potassium. Also lower in calories than a bake white potato. Natural rich sweetness flavor may help to reduce cravings for high calorie sweets such as cookies and cakes.

 

Physical Activity Improves Quality of Life

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The American Heart Association recommends 30-minutes a day of moderate activity, but three 10-minute periods of activity are almost as beneficial to your overall fitness as one 30-minute session. This is achievable! Physical activity may also help encourage you to spend some time outdoors. Sunlight on your skin helps your body produce vitamin D, which brings many added health benefits.

Here are some reasons why physical activity is proven to improve both mental and physical health:

*Physical activity boosts mental wellness.

Regular physical activity can relieve tension, anxiety, depression and anger. You may not only notice a “feel good sensation” immediately following your physical activity, but most people also note an improvement in general well-being over time during the weeks and months as physical activity becomes a part of your routine.

Exercise increases the flow of oxygen which directly affects the brain. Your mental acuity and memory can be improved with physical activity. The studies of the British scientists have shown that 600 mg of the active ingredient Modafinil were able to maintain a concentration of pilots for 40 hours without sleep. Sometimes Modafinil from https://modafinilnet.com/ has side effects in the form of dizziness and nausea.

*Physical activity improves physical wellness.

Stronger immunity
Physical activity enhances your immune system and decreases the risk of developing diseases such as cancer and heart disease.

Reduced risk factors
Becoming more active can lower your blood pressure by as much as 4 to 9 mm Hg. That’s the same reduction in blood pressure delivered by some antihypertensive medications. Physical activity can also boost your levels of good cholesterol.

*Physical activity prolongs your optimal health.

Without regular physical activity, the body slowly loses its strength, stamina and ability to function well. And for each hour of regular exercise you get, you’ll gain about two hours of additional life expectancy, even if you don’t start until middle age. Moderate exercise, such as brisk walking, for as little as 30 minutes a day has the proven health benefits listed above as well as:

  1. Improves blood circulation, which reduces the risk of heart disease
  2. Keeps weight under control
  3. Helps in the battle to quit smoking
  4. Improves blood cholesterol levels
  5. Prevents and manages high blood pressure
  6. Prevents bone loss
  7. Boosts energy level
  8. Helps manage stress
  9. Releases tension
  10. Promotes enthusiasm and optimism
  11. Counters anxiety and depression
  12. Helps you fall asleep faster and sleep more soundly
  13. Improves self-image
  14. Increases muscle strength, increasing the ability to do other physical   activities
  15. Provides a way to share an activity with family and friends
  16. Reduces coronary heart disease in women by 30-40 percent
  17. Reduces risk of stroke by 20 percent in moderately active people and by 27 percent in highly active ones
  18. Establishes good heart-healthy habits in children and counters the  conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life
  19. Helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer for seniors

So why not see for yourself? Once you make the decision to be healthy and find creative ways to fit physical activity into your life, we think you’ll agree that the effort to get moving is worth it!

Reduce Your Stress Levels

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The end of summer is soon to be here and school has started up again. My oldest is 8 and going to a new school this year. My youngest is 4 and is also attending a new school. Max, my oldest, is in 3rd grade now. His little brother, Will, is going to school 5 days a week for full days plus after care hours. My wife works full-time and I own my own business. All this adds up to STRESS (some good and some bad)!

The beginning of the school year always stresses me out. I try not to let it get to me, but sometimes the stress can get the best of me and just wear me down. I’m sure many of you have the same issues going on right now, and many of you probably have more stress than I have. I have learned over the years some different ways of coping with stress that have helped me to be a little more relaxed and ready to deal with life’s ever changing moments. Now remember, I’m just a personal trainer with a college education. I have never claimed to be a doctor nor will I ever. The following recommendations are techniques that work for me and just might work for you.

Take care of yourself. Your body will not function properly without proper nurishment, the right amount of sleep, and taking time to relax. Make sure you are eating healthy foods, getting 8 hours of sleep, and finding small moments in the day to reflect on good times in your life.

Boost your energy levels with daily exercise. Aerobic exercise and strength training are excellent ways to increase your energy levels and reduce stress in your life. Scientific studies have shown this to be true. Be sure to vary your exercise modes from day to day. This will help to keep you from being bored and will be sure to help you relax and have good nights sleep.

Sleep is most important in reducing stress. Studies have shown that getting 7 to 8 hours of good sleep is essential to decreasing the harmful effects of stress. You’ll find yourself more energetic and willing to take on new challenges.

Resolve anxious moments. When under stressful events, take the time to use relaxation techniques. Try to use imagery, deep breathing, postive thinking, or just simply walking for a few minutes.

Stess can be extremely harmful to our bodies and minds. I hope these four techniques can help to reduce some of the stress in your life. They work for me, especially the exercise and healthy eating. If you do feel your stress levels are high and these techniques do not work for you, please contact your doctor and get professional help.

5 Best Supplements to Improve Your Health

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As a professional personal trainer who has been in the health/fitness world for over 15 years, I’ve seen magical supplements come and go. Supplement producers and distributors claim that their product is the best and that everyone in the world needs it in order to live longer, be stronger, improve one’s health, and improve your sex life. I learned in my college nurtrition courses that if you consume a well-balanced diet with plenty of fruits and vegtables, lean protein, and complex carbohydrates that you do not need to supplement your diet with multi-vitamins, protein powders, or energy drinks. However, over these past 15 years, I quickly found out that very few people have a perfect diet that provides adequate amounts of all vitamins and minerals required for optimal health. Now, I am not a supplement salesman, however I do encourage my clients to consume a few supplements that may help to improve their health when combined with proper eating habits, a balanced diet, and plenty of exercise.

The following 5 supplements are recommended for men and women by health professsionals around the world. I do not give any brand names because, again, I am not a supplement salesman. Also, you will find research out there that does not support the consumption of these supplements due to lack of evidence in improving health. However, you will find research that does support the consumption of these supplements with plenty of evidence that shows improvements in health. If you are interested in taking any supplements, always look to your doctor for guidance. A doctor may be able to offer more information and recommend the best brands in this multi-billion dollar industry. Remember, these are the top 5 for men and women. There certainly are other important specific supplements such as calcium, iron, and boron. However, these are more gender specific supplements. I will discuss the importance of these in future blogs.

For men and women:

• Multivitamin – A daily multivitamin taken with a meal may benefit most peoople. Multivitamins vary when it comes to nutrient contents. So choose one that offers the nutrients you need most. For example, if you have a family  history of eye disease, you may want to choose a multivitamin with lutein or if  prostate cancer is a concern, choose a multivitamin with boron.

• Fish Oil – Omega-3 fatty acids found in fish oil may help to fight against heart disease. Omega-3s are linked to higher levels of HDL cholesterol (that’s the good one), improved metabolism, and better nutrient absorption. Be sure to choose high-quality supplements with high levels of DHA and EPA.

• Vitamin D3 – Sufficient levels of  vitamin D are essential for maintaining good health. Low vitamin D has been  linked to several types of cancer, weight gain, depression, poor nutrient absorption, and low bone density. Vitamin D3 is the most bioavailable form (most readily available for absorption in the body). The sun’s rays, when absorbed by the skin, convert to D3 in the body; however most Americans do not get enough  sun year round.

• Coenzyme Q10 – CoQ10 is known as an anti-inflammatory. Inflammation is often related to weight gain, arthritis, headaches, and heart disease. Daily doses of 100 mcg of CoQ10 have been shown to improve many of these conditions. To be better digested, be sure to choose a soft gel over the powder capsule.

• Folic Acid (Folate) – Most people are familiar with the  importance of folate for women during pregnancy to decrease the risk of children born with disorders of the brain and spinal cord. However, folate has a number of health benefits for men and women of all ages. Folate is an essential B-vitamin that has been proven to lower the risk of Alzheimer’s disease. Folic acid may also improve arterial blood flow which helps to lower the risk of hypertension and heart disease.

 

Macronutrients

Macronutrients

Micronutrients

Micronutrients

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