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How Working Out Can Make You Happy

How Working Out Can Make You Happy

If you’ve never worked out hard and felt the exhausted but pleasant feeling of accomplishment you get, you probably don’t realize that working out can make you happy. I see the difference in people from how stressed they were when they began the workout at the Inglewood boot camp and that smile on their face when they finished. You may think that it’s just that they’re glad it’s over, but there’s more to it than that! It is a feeling of accomplishment, there’s no doubt, but there are scientific explanations for that happy feeling.

Exercise burns off the hormones of stress.

The body was designed to face stressors like wild animals and enemy tribes. Unfortunately, it didn’t get the message that we’ve advanced beyond that. Even though there are some real stressors in the world that require the fight or flight response, most of them are angry bosses, crying children and traffic jams, where the reaction of running or fighting isn’t appropriate. The body still manufactures stress hormones that prepare it to run or fight and those make significant changes that leave you feeling uncomfortable, agitated and if left unchecked, can affect your overall health, not just your mood. Exercise burns off those hormones by mimicking the activities of running or fighting and puts you back to normal.

Your body produces hormones that make you feel good.

When you act on the fight or flight response, your brain releases both a protein called BDNF and hormones, such as endorphins. Endorphins are feel good hormones that act similar to morphine. They activate the same brain receptors and help reduce pain and any discomfort in the body. In fact, they’re chemically similar to morphine. The BDNF helps protect the brain from stress. While you need to have a vigorous workout to experience the rush, even light exercise, like walking helps reduce stress.

Your brain is doing more than producing endorphins.

When you workout, the brain works harder and increases serotonin and nor epinephrine. Those are neurotransmitters that help send the message of happiness throughout the body. While the endorphins play a role, the serotonin and nor epinephrine is the delivery system and you leave the gym feeling great again with a better outlook on life. Exercise is now part of programs for anxiety and depression.

  • You can get too much of a good thing. If you’re working out hard more than seven or eight hours a week, you’ll feel worse, not better. You’ll know if you’re working out too much because you feel worse.
  • Regular exercise can help boost your confidence. Studies show that even before you see results you feel better about yourself for exercising. Results only boost that good feeling.
  • Exercise can provide a socially acceptable coping mechanism. Don’t punch anyone in the face hit a punching bag or workout until you’re too tired to care! Exercise also gets your mind off your troubles and can end that loop going in your head.
  • Exercise can be quite social. Socializing, even if it’s just a smile, can lighten your mood. It’s far better than sitting and stewing alone.

Not All Workouts Are Created Equal

Not All Workouts Are Created Equal

Don’t get me wrong, when I say that not all workouts are created equal, that doesn’t mean you should stop the exercises you’re doing in search of the best ones. Quite the contrary. ANY EXERCISE is preferable to no exercise at all. However, some will get you in shape faster or help you lose weight quicker. In fact, it’s one reason people use personal trainers. Getting the best results for your time in the gym is always a goal. You need to identify what you’re hoping to achieve to find the best exercise for your needs. Each type is necessary, but focusing on a specific type can give you the best results.

Strength training is at the top.

If your goal is weight loss or building muscles, strength training should be at the top. While cardio workouts burn calories, so does strength training. Strength training also helps prevent muscle loss that can lead to bone loss. Aerobic training, cardio, doesn’t discriminate where those calories come from. They may come from burning body fat or burning lean muscle tissue. When you’re burning calories for strength training, you’re also building muscle tissue and muscle tissue burns more calories 24/7 than fat tissue does.

You need cardio, flexibility and balance training.

Don’t let the promotion of strength training mean you have to give up other types of exercise and head for the weights. You need all types of workouts to be fit. That’s why your goal is important. If burning calories is tops, go for it, add strength training to your workout schedule, but don’t do it more than twice a week if you’re going hard. Your muscles need time to recuperate and heal. Balance and flexibility training can help prevent injury from falls or sprains and strains. Cardio is necessary for heart health and endurance.

HIIT—high intensity interval training—is a way to get all the benefits.

HIIT is a method of doing different types of exercise, not an exercise itself. It’s a type of interval training. When you workout with a HIIT format, you give it all you have for a short time, followed by a moderate pace to recover. Then you repeat this process until your workout is over, between 10 and 30 minutes. You notice I didn’t mention a specific type of workout. That’s because you can use HIIT with any type of exercise. You can run hard and then jog, then back to running hard. Pushing hard in interval training gets many of the same results, but you’re working a lot of body areas.

  • HIIT workouts provide cardio and strength training. They can also include balance and flexibility, so you get a full workout.
  • HIIT workouts keep burning fat after you’ve finished. It uses fat to get your body back to normalcy after the workout.
  • There are various ideas of the ratio of HIIT between the all out and the resting time. The best ratio should be one that’s tough for you, but not so tough you have to quit. A heartrate monitor helps.
  • Any interval training can be turned into a HIIT interval training. Just adjust the amount of energy you put into the exercise. Go at maximum heart rate for a while and then do exercises at moderate rates.

Transform Your Body Starting Today

Transform Your Body Starting Today

Our gym in Inglewood, CA is the perfect place to start to transform your body into the one that is healthy and more like it was meant to be. Everyone has the ability to be a better version of themselves. Fitness is all about turning small changes into habits that eventually, change your life. When you start working out with us, you might not believe you’re capable of the goals you set, but it won’t take long before you see you can transform yourself with by changing yourself one habit at a time.

If you don’t believe you can get fit, give yourself a time limit to see how much you can accomplish.

There’s a reason we offer a fourteen day kickstart program. It doesn’t require a long commitment, yet after the program is done, people feel so great and start to see the changes that they want to continue further. There’s no “LIFETIME” contract or other long term commitment that can look overwhelming and frankly, would scare me, too. Committing to a program for 14 days is the start of a total transformation.

You have to eat healthy.

Your body requires the right fuel to operate at its best. In fact, some foods, such as those containing high fructose corn syrup, actually sabotage you by affecting the hunger hormones in your body. When you eat food with this type of sugar, it reduces the leptin hormones, the hormones that make you feel full, and boosts the ghrelin hormones that leave you feeling starved. Eating highly processed foods also reduces the nutrients and often add not only extra calories, but a laundry list of chemicals into your body. Eating whole foods, with little or no processing, gives you high nutrition and lower calories. After just a few weeks, you’ll notice you no longer crave sugary foods and really enjoy a healthier way of eating.

You have to move your body for it to be its fittest.

Our bodies are amazing. Instead of wearing out, they just get stronger the more we work them. Fitness starts when you keep your body moving on a consistent schedule. Working out is one change you truly have to commit to in order to see results. When you change your eating habits, if you only have healthy food available, you’ll eat that healthy food. However, even if you put on workout clothes, it doesn’t mean you’ll get moving. It’s hard work and after the first session, people often question why they’re doing it. While seeing great results takes longer than two weeks, you’ll feel the results in your increased energy level after just two weeks.

  • Rather than sit on the edge and always wonder whether you could make a change, just do it. Give two weeks to being healthier and see what a difference it makes.
  • If you normally have a diet that’s high in sugar, you’ll feel some signs of withdrawal. Sugar is highly addictive, but after a few weeks, you’ll find your cravings diminish.
  • What you eat is important, but so is what you drink. Instead of diet or regular soft drinks, switch to water. Herbal tea, green tea and even some coffee can also be added to the list of safe drinks.
  • Eating healthy means you’ll never have to count calories or diet again.

Do You Need Nutritional Guidance

Do You Need Nutritional Guidance

There’s a lot of reasons people might need some nutritional guidance. First, everyone is blasted by advertisement that says certain foods are super healthy, so eat them. That’s just not true of some foods. If you’ve listened to the ads for high fructose corn syrup, they say it’s natural, because it comes from corn. According to the FDA, it is. It doesn’t contain artificial flavors, colors or synthetic substances. However, it’s far from natural. The starch is extracted from corn, treated with an enzyme that releases the glucose and then another one that changes half of that into fructose. The substance left, high-fructose corn syrup, never would or could appear in nature without scientific intervention. It can cause changes in hormones that can make you gain weight.

What do you believe?

That’s a tough question. The answer, however, can be simple. If you want to eat healthy, eat foods that are closer to their natural state and undergo little if any processing and avoid sugary food. Eating fresh fruits and vegetables, a healthy lean source of protein and healthy fat, such as an avocado, olive oil or nuts, can keep you on a road to healthy eating.

Planning well balanced meals may be a simple as creating a rainbow on your plate.

Fruits and vegetables of different colors have different nutrients. They even have different phytonutrients. Yellow and orange vegetables, for instance, contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. Beta-carotene comes from the yellow or orange coloring. It converts to vitamin A. Blue and purple vegetables contain lutein, anthocyanin, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. The anthocyanin, a powerful antioxidant, gives the fruit or vegetable the purple color. Each color provides different health benefits.

You might think it’s too expensive to eat healthy, but it’s not.

Not all your protein has to come from grass fed organic beef or other more expensive sources. Beans are a great source of protein and a bag of beans can make a soup that feeds a family. Add a fresh salad and a side of vegetables, like garlic roasted broccoli and you have a healthy meal. Don’t let some of those high cost “specialty” items fool you. Remember, if it says gluten free and has a high price tag, you might be paying for the advertisement. Foods like rice and potatoes are naturally gluten free.

  • Eating healthy doesn’t have to take a lot of time, but it does take planning. If you plan ahead, you can make extra meals when you cook and freeze it. It’s easy when you make soup.
  • When you buy fruits and vegetables that are in season, you can also save money.
  • The biggest benefit of getting nutritional guidance is learning how to create healthy meals. It’s not a diet, because they don’t work.
  • Once you start eating healthy, you won’t want to go back to old eating habits. You’ll find that healthy food actually tastes better.

Improve Your Mental Health With Fitness

Improve Your Mental Health With Fitness

There’s a lot of study about the effects of exercise on mental health and brain related illnesses. Most studies show that you can protect your memory and improve your mental health with fitness. Working out has recently been added to many protocols for Alzheimer’s and dementia patients and showed improvement or a slower progression of the disease. Therapists are finding that exercise and healthy eating play a dramatic role in improving the recovery from depression and anxiety.

You may have experienced it yourself.

If you’ve come into the gym, dragged out and in a such a bad mood, even puppies aren’t cute, but left feeling chipper and great again, you’ve experienced the effect that exercise has on your mindset. Exercise can burn off those hormones of stress that can affect your mood and replaces them with ones that make you feel good. Not only do the workouts boost endorphins, which you’ve probably heard about being responsible for the “runner’s high,” It also produces dopamine while you’re working out and as that lowers after the workout, serotonin. Serotonin, is responsible for many things, like the sleep wake cycle, but it also gives you a sense of satisfaction.

Exercise may be critical for those with depression.

Not only does exercise help reduce the risk of depression, it also keeps you more alert as you age. Studies have shown that it’s effective in treating many conditions and even helps with certain issues in schizophrenia. It affects areas of the brain and increases the blood supply, boosting the delivery of oxygen and nutrition. It may create new neurons in the hippo campus, an area of the brain that helps memory, learning and regulates emotion. It also improves the neuron signaling, connections and growth by increasing neurohormones and neurotrophic factors.

Exercise can boost your self-image.

Studies show that just starting a program of exercise can improve people’s self-image. Just imagine how much good it does when the results appear. If you’re feeling frumpy, fat, unfit or other type of emotion that indicates you’re not perfect physically (Who doesn’t from time to time?), working out can help and the results will add to your self-esteem. You’ll even walk taller because of improved posture and that can make you feel good too.

  • The boost in serotonin from exercise helps you sleep better. The better you sleep, the better your mood normally is.
  • While you’re working out, you’ll normally be focusing on the exercise, rather than the problems of the day. That alone can help give you mind a break from negative thinking and make you feel good.
  • You’ll get a boost of energy after you exercise for a while. That extra energy can make you feel good emotionally, too.
  • Many people hold their problems in, causing skeletal tension. Exercise helps you release that tightness and gives you a more relaxed feeling.

How Important Is A FitBit

How Important Is A FitBit

FitBit is popular in Inglewood, CA, just like it is everywhere else. I often get questions from people about how important it is to add this tracker to their weapons for good health. The answer is, it depends. That’s right, some people find it extremely helpful, while others like more traditional techniques or different technology. It’s simple, small and records a number of different types of data throughout the day. It may record the amount of calories you burned, the number of steps you take and even spot how hard you’re working… are those steps a slow stroll or a hard hitting run? It’s a good tool to keep you accountable.

Get other health information with FitBit.

Wear it at night to see the quality of sleep you have, too. It also records your heart rate, the number of steps and stairs climbed and the distance you traveled. Newer models identify they type of exercise, interval mode and when to stop or start. If you’re doing weight lifting, it records that too. It can give you a cardio fitness score based on all the data it collected, your profile and your resting heart rate. You also get virtual badges for achieving goals to add to your motivation.

There are other tech products to also help you get fitter.

Wearing fitness gadgets is now fashionable and there are a host of competitors on the market. Jawbone’s Up, another fitness wristband, lets you know if you’re sitting too long and need some activity. BodyMediaFit has a host of features to tell you how fit you are from your heart rate to the heat that comes off your body. Not getting the right type of sleep? Try Zeo to monitor it.

Go old fashioned.

Maybe you’re not a techy kind of person. That’s okay, you can use simple device to help you get fit faster. If you set at a desk all day long, bring a timer or use one on your phone to remind you to get up and walk every 50 to 55 minutes. Track your workout with a simple chart created on a small pocket pad. Sometimes, the act of logging the information yourself is just as motivating.

  • Working out with a friend can be just as motivating, but products like FitBit are helpful when you’re on your own.
  • Counting out a thousand steps a day is too cumbersome to do without some type of technology. That’s one reason these types of fitness aids are so popular.
  • While a formal program for working out is important, you also need to stay active when you’re not at the gym. These apps and tools can help you stay more active and if you’re a mom, a great way to prove to a spouse just how much you do!
  • FitBit isn’t for all types of exercise. For instance, if you’re a swimmer, it won’t help you there.

Dieting Vs Lifestyle

Dieting Vs Lifestyle

If you think that you’ll get into shape by simply dieting, you may be surprised to find dieting doesn’t work. What works is changing your lifestyle. Anyone that comes to our boot camp in Inglewood, Ca knows that we focus on making changes to your diet that last a lifetime, not just eating a special menu until you’ve lost the weight you want to lose. There are several reasons that making lifestyle changes is so much more important than dieting.

Diets may seem like they work, but they don’t.

You may feel proud of yourself if you’ve shed those ten or twenty pounds by sticking with a strict diet, and you should. However, what happens once you’ve achieved your goals? Normally, you go back to your regular eating habits and it doesn’t take long for all the pounds to return, sometimes bringing friends. The cycle starts over and you’re back to counting calories. Diets work, but the success is temporary.

Healthy eating is different.

While it takes some time to learn how to make all the right choices, the basics are easy. Avoid highly processed foods and eat more whole foods. Whole foods, like fresh fruit and vegetables are more than just lower in calories, they’re filled with nutrients that keep you running at peak performance. Learning to make substitutions, like eating brown rice instead of white rice for fewer calories and more nutrition or substituting Greek yogurt for sour cream on baked potatoes is the next step. Finally, learning to cook differently, steaming, broiling, grilling and baking rather than frying and making substitutions to recipes to reduce calories and boost nutrition, such as applesauce for oil or sugar in baked goods, is the last link on healthier eating.

Adding regular exercise to the mix is a must.

Sure, a healthy diet can help you shed those pounds and make you healthier, but when you add in regular exercise, it speeds the process and does even more. Exercise helps you stay healthier. It can burn off the hormones of stress, boost muscle development and improve circulation. As you build muscle tissue, it becomes easier to lose those unwanted pounds. It takes more calories to maintain muscle tissue than it does for fat tissue.

  • Drinking plenty of water not only keeps you hydrated, it keeps you healthy. Part of a healthy lifestyle includes drinking approximately 8 glasses a day.
  • A healthy lifestyle also means getting adequate sleep. Sleep is necessary for good health. It’s heart healthy and can also help curb urges for sugary treats for energy.
  • The healthier your lifestyle, the more energy you’ll have. That can lead to a richer, fuller life and an even healthier way of life.
  • Socialization and smiling are also important for health. Smile more and enjoy the company of others to be your fittest and happiest. A good belly laugh burns calories.

Benefits Of Strength Training In Older Women

Benefits Of Strength Training In Older Women

I like to focus on the benefits of strength training for older women, not because they’re available just for that group, but because older women tend to avoid strength training. Some of my senior female clients avoid it because they grew up believing either that it was unladylike, built big muscles or was dangerous for people beyond a certain age. Sometimes, they believe all three myths. Older women get a dramatic benefit from building muscle tissue with strength training and it can lead to a reduction in medication and better health.

You’ll build muscle mass.

No, you won’t become the Incredible Hulk or start a race of muscular super seniors, but you will keep the muscle mass you need for a healthy life and everyday tasks or fun. As you age, you lose muscle mass. The American Council on Exercise estimated that between the age of 30 and 80 almost 40 percent of muscle mass is lost if you’re sedentary. That means you get weaker and unable to function like you did a few years prior. Eventually, it could mean you can’t live on your own. That would be a shame, since in many cases, it’s preventable.

More muscle mass means denser bones.

It may not seem like lifting weights or jumping could build your bones, but it does. It causes the muscles to pull against the bones and that starts the process of bone building. There’s a vast wealth of evidence that just doing strength training two to three times a week can help retain the calcium in the bones and improve bone formation.

You’ll help prevent chronic disease and improve conditions you already have.

If you presently have diabetes, back pain, osteoporosis, arthritis or even chronic depression, strength training can help relieve those symptoms and even help reverse them. Insulin resistance, the precursor to diabetes, is helped with resistance training and so are people with type 2 diabetes. Strength training increases the protein responsible for regulating how the body absorbs blood sugar.

  • Boost your mental attitude with strength training. Getting older doesn’t have to mean getting angrier or depressed. When you workout, you burn off the hormones of stress that can cause you to get crankier. It also boosts the hormones that make you feel good and lift depression.
  • Strength training burns calories and boosts your metabolism. A slow metabolism can cause weight gain and that can lead to a number of conditions. You’ll look fabulous, too.
  • Deep sleep is harder to achieve when you age. Strength training helps you sleep better. A good night’s sleep is important for a healthy body, particularly for heart health.
  • Strength training also improves balance and can be instrumental in reducing falls and accidents that may lead to ending independence.

Why Running Is Good For Your Heart

Why Running Is Good For Your Heart

If you’ve read the news that some studies show that running too much actually takes toll on your heart, take note. Actually, running is good for your heart, just like any type of endurance exercise. However, just like any type of exercise, going from couch potato to marathon runner in one day is not heart healthy. People who have lived a sedentary life aren’t prepared for a tough workout that would even make a veteran runner exhausted. Doing too much, too soon without working up gradually to a high level of exercise is bad for all muscles.

Running helps you lower your blood pressure and even cholesterol levels.

It doesn’t take much to help get those numbers better, just 30 minutes four to five times a week provides enough exercise to help normalize high blood pressure and lower the bad cholesterol, the LDL, while improving the good cholesterol, the HDL. High blood pressure and high LDL cholesterol are both precursors for heart disease. Getting the numbers back to normal will make your heart thank you by beating longer.

You’ll boost the strength of your heart muscle when you run.

Your heart is like any muscle. It needs exercise to work its best. When you run, you make your heart pump harder. Just like any muscle that has to work harder, it builds strength. Getting your heart muscle into shape means you strengthen the heart walls and improve its efficiency. You’ll be able to endure longer without overtaxing your heart as it builds strength.

Running will help you lose those extra pounds.

Obesity is now the leading cause of preventable deaths. It also sets you up for heart disease. When you run, you work many different muscles besides your heart. You start burning extra calories and building muscle tissue that replaces the fat tissue you lost. The more muscle tissue you build, the more calories you burn, since muscle tissue requires more calories to maintain than fat tissue does. Before you know it, you’ll be far trimmer and heart healthy.

  • Running not only makes the heart stronger, it improves the intake of oxygen and lowers the resting pulse rate. That allows the heart to pump more blood each beat and makes its job easier, making it work less.
  • Running helps burn off the hormones of stress that can affect not only your heart, but your whole body. It replaces those hormones with ones that make you feel good.
  • Running improves circulation, while helping to prevent clots that can interrupt blood flow. Improved circulation also sends important nutrients and oxygen to all parts of the body, including the heart.
  • If you’re starting a new workout program, always check with your health care provider to ensure it’s safe for you before you start.

Can You Eat Healthy Without Depriving Yourself

Can You Eat Healthy Without Depriving Yourself

In Inglewood, CA, we’re so lucky to be able to find all types of fresh fruits and veggies available from local vendors. Of course, I’m a huge fan of locally grown fresh produce, especially when it’s organic and right out of the garden. There’s nothing worse than a cardboard tasting piece of fruit or vegetable that was picked early, before it became flavorful and shipped in a refrigerated car to ripen later. I guess what I’m saying is that when you focus on actual taste, it makes a huge difference. Truly tasting the food you eat is one way to get you on the road to eat healthy without depriving yourself.

You don’t have to give up everything you love.

That’s right. When you’re eating healthy, it doesn’t mean that you’ll be struck dead by lightening if you have a small piece of cake or a cookie occasionally. Just don’t eat the whole cake, sliver by sliver, of course. (We’ve all been there at one time or another.) If you do, don’t throw up your hands and quit your healthy eating plan. It’s not the end of the world. Just make sure the next meal is healthy. It’s not the individual food that’s going to pack on pounds or make you sick, it’s the combination of your entire diet.

Find ways to make delicious foods and treats that are also healthy and have them available.

You can make some yummy treats that are still quite healthy. For instance, it just takes two, possibly three ingredients, to make a yummy fruit creamsicle. Grind up fresh berries or fruit like blueberries, sweet black cherries or peaches. Add an equal amount of Greek yogurt and if necessary, some honey or agave to sweeten to taste. Put in a popsicle mold and freeze. They’re ready for you when you need a healthy sweet treat. There are so many other healthy foods that are absolutely delicious and won’t leave you feeling deprived!

Find ways to substitute food or ingredients.

You don’t have to eat everything raw that comes fresh from the garden, just start with a few changes to your diet to eat healthier. For instance, instead of sour cream on that baked potato, add a dollop of Greek yogurt. It looks and tastes the same, plus you can buy a smaller container of yogurt that costs far less than the sour cream, so you save money, too. For baking, applesauce can substitute or some of the oil or sugar in it. It lowers calories and boosts nutrition.

  • Eat slowly and savor every bite. You’ll get the full flavor of each bite, plus it slows you down, so your brain has a chance to signal your body that you’re full.
  • Double the salad and vegetables. Cut the dessert portion in half. You still get some, so you won’t feel left out and with the double serving of salad and veggies, it may be all you can eat.
  • When eating out, eat slowly and eat only half the dish and dessert. Get a take home box and finish it tomorrow at lunch. It’s a free lunch that also helps you lose weight!
  • Pay attention to whether you’re hungry or eating for an emotional reason. If you’re bored, lonely or sad, often you eat to console yourself. Instead, try doing jumping jacks, running in place, deep knee bends or other exercise before you walk to the fridge. The exercise can help lift your spirits and postpone that binging.

Protein Supplements Are Not For Snacking

Protein Supplements Are Not For Snacking

If you’re one of those people who use their protein supplements for snacking, you’re not getting the maximum benefit from them if you’re attempting to lose weight. Some people work their bottoms off in the gym and use their protein supplements for snacks. When it comes the time to weigh in, they’re aghast that while they worked harder and stuck to healthy eating, a cohort who worked far more casually, but didn’t eat protein supplements as snacks, lost more weight. The truth is, while the protein supplements are good, you have to use them at the proper time.

A study at Purdue University proved that timing was important.

Wayne Campbell, the senior author of the study at Purdue, commented on the findings of the study led by Joshua Hudson and published in Nutrition Reviews. He noted that timing mattered when it came to consuming those high protein supplements and consuming them in between meals to replace another snack might actually interfere with your maximum weight loss, rather than aid it.

Using them for snacks, rather than to replace a meal, can add extra calories to your day.

The study followed not only the potential weight loss of the subjects when using a protein supplement, but also the timing of ingesting the supplement. The conclusion was clear. People who used the supplement as a snack between meals gained weight, while those who consumed it during the meal not only maintained weight, but also decreased the amount of fat on their body. Since these studies were just to see the effect of timing, the subjects weren’t attempting to restrict caloric intake.

If you want to gain lean muscle mass, grab a protein drink between meals.

One of the reasons that people tended to gain weight when the protein supplements were used as snacks is that they are higher in calories. When it was time to eat the next meal, the caloric intake was not adjusted for the snack. When consumed with a meal, it filled them and reduced the number of calories they ate, so they maintained their body weight rather than gaining weight. However, for those trying to gain weight, this study can be a blessing. Consuming a protein drink between meals not only helps add pounds, those pounds tend to be muscle rather than fat.

  • Listen to the name—protein supplement. That means it’s supposed to supplement a diet, not replace it. Remember, when they’re eaten with a meal, they help build lean muscle mass. You need more than the supplement to get the body you hoped to achieve.
  • For the most amazing weight loss and swiftest boost to your muscles, eat healthy and exercise. Unless you have a medical condition or can’t consume the appropriate amount of protein, all the rest is frills.
  • If you do decide to make a protein shake for a dinner, throw in greens, fruit and make it a delicious smoothie with whole foods, rather than just your protein powder.
  • If you want a high protein snack, choose trail mix, turkey roll-ups, Greek yogurt and fresh fruit, vegetables and yogurt dip, a hard-boiled egg or nut butter spread on apple slices.

Lactic Acid And Your Metabolism

Lactic Acid And Your Metabolism

If you’ve heard that lactic acid is poison to your muscles, you wouldn’t be the first person to hear that. While the term lactic acid is tossed around in gyms everywhere, lactic acid is found only in sour milk. What the body produces is lactate. However, the two terms have become interchangeable when talking about fitness, even though in error. Lactate or as it is commonly called, lactic acid and your metabolism have a bond. While the muscles burn after a workout and lactate is in the muscles at the time, it’s not the cause of the burn.

There are two ways to power muscles.

Your muscles get their energy in two different ways; aerobically and anaerobically. Aerobically means with oxygen and anaerobically means without oxygen. During normal exercise, the aerobic method is used, but when it comes to high intensity exercise, the body switches to the anaerobic method. ATP—adenosine triphosphate—is the quick energy source normally used.

The body has to adjust when it needs even more energy.

When there’s a high demand for quick energy, the body breaks down ATP into ADP—adenosine diphosphate—plus a hydrogen proton or ion. Adding a hydrogen proton causes acidification. That acidification or acidosis burns, but the lactate isn’t the cause. Pyruvate molecules, which are produced near the end of glycolysis, gobble up the protons and produce lactate. That explains its presence. If you’re working at 85 percent of your maximum to keep up and creates the burn by leaving extra hydrogen ions or protons that create the acidic results. The creation of lactate actually helps prevent the burn, rather than create it.

Lactate is the connection between aerobic energy and anaerobic energy.

Lactate is metabolized more quickly and used for energy than glucose. One study by UC Berkley’s Dr. George Brooks using isotopes of glucose and lactate to trace them, shows that while it took glucose approximately thirty minutes for metabolization, lactate was quickly broken down in approximately five minutes. That made it more readily available for use.

  • The lactate produced during exercise can be reused by the mitochondria for energy. It’s a constant cycle within the body to ensure all cells are fed and the mitochondria are kept burning.
  • Lactate is always produced by the body during glycolysis, even when you’re resting and there’s more than enough oxygen for aerobic power. Some organs prefer burning it instead of glucose, such as the liver, heart and brain.
  • Lactate not only serves as a fuel, it also stimulates the production of new mitochondria to fuel the cells.
  • That euphoria you feel after exercise comes from norepinephrine is created in the forebrain. That area also controls appetite, focus and autonomic processes. The L-lactate may be the cause, since it stimulates the area, which in turn, releases the happy hormone.

Coconut Oil- Healthy or Unhealthy

Healthy Virgin Coconut Oil

Healthy Virgin Coconut Oil

There’s been lots of controversy in the last couple years to whether Coconut Oil is Healthy or Unhealthy!

Coconut oil consists of 90% saturated fat and research has shown that the fatty acid chains of Coconut oil are shorter than the saturated fats from meats. The shorter chains in coconut oil have been shown to raise good cholesterol as opposed to the longer fatty chains in meats products have been linked to heart disease!

“Coconut oil is made up of about 90% saturated fat, but the scientific community has started to figure out that not all saturated fats are equal,” Susan Mitmesser

There are two types of Coconut oil, virgin and refined. The virgin coconut oil comes straight from the pulp of the coconut and has more nutrients than the refined oil which is heated and has chemical added to it to keep the coconut taste!

In my opinion I think that virgin is the way to go if you chose to use coconut oil. Always go for the higher nutrient, natural food choices.

Also… substitute the coconut oil vs adding in to meals! Example use the coconut oil for the olive oil!

To Your Health,

Chris

 


Hiccups

You know… sometimes life really makes things interesting! When you start getting some momentum… boom… Roadblock! The question is: Do your stop or do you find a way around it? I just hit a roadblock and there is no way in hell this thing is going to stop me! I’m working my way around it now!

Don’t let roadblocks stop you from getting what you want in you life! Find your way around!


“Asparagus” The Supper Food

asparagusAsparagus is a Super Food that’s considered to be one of the worlds healthiest foods! It’s a great idea to add this 2 time a week to your weekly diet. It’s definitely one my wife and I buy weekly!

Here are some of the great benefits:

1) It contains glutathione (an antioxidant) which has detoxing properties that help break down carcinogens and protect cells from free radicals.

2) It is a natural diuretic and great for helping to reduce water retention after those heavy salty meals.

3) It’s loaded with Vitamins and minerals such as calcium, vitamin B6, magnesium, and zinc.

4) It also contains relatively high levels of vitamin C, potassium, beta-carotene, vitamin K, vitamin E, thiamin, riboflavin, rutin, niacin, folic acid, copper, iron, phosphorus, manganese and selenium .


I’m in Pain… Help!

I am sitting at a coffee shop in Santa Monica and “I am in Pain”!

See, this weekend I took a course on Metabolic Training (HIIT) not realizing there
was a workout involved in the course. We did a 50 minute HIIT workout which my
body was not physically prepared for.

It’s been three days since the course and I am still sore and uncomfortable, I’m
guessing it will be a couple more days of this feeling…You know what…It’s not
worth it!

Even though I workout almost every day mostly riding my bike and I have a high level of fitness, I was not conditioned for the type of workout I performed over the weekend. As a consequence I’m paying for it now.

My reason for writing this is so you don’t make the same mistake. The purpose of
exercise and fitness is to support and develop health. Since I chose to exercise at an intensity my body wasn’t conditioned for, I am now in pain which is affecting my life. I am too sore to ride my bike and every time I move my mind goes to the area that hurts and away from writing this or whatever other task I’m working on.

When exercise is done correctly there is an immediate and long-term benefit. Doing
it correctly means you keep pushing yourself over your limits a little bit at a
time not all in one day. This insures that you continually get stronger, have
energy and continue to stay safe.

Working out until you can’t move and get really sore is counterproductive and
significantly increases your chance of injury. I always say when getting in
shape that “it’s a marathon, not a sprint”. It doesn’t mean you can’t do a
sprint now and then. You just have to be prepared for it!

Hope you find this helpful… feel free to contact me with any questions.

Chris



Why You Must Understand Motivation to be Successful

Why You Must Understand Motivation to be Successful

Motivation is a key component in reaching your health goal but unfortunately it does not last for long, it slowly begins to come down little by little. Don’t you wish your enthusiasm would last would last 24/7? I know I would!

Motivation goes through cycles. When you first start working toward your health goal, you are at a high level of determination to reach for your goal. You have a mental vision of your destination, what it looks like, how you will feel, what’s your next goal is after you have accomplish this one, it’s all within a reaching distance. Thinking and seeing it in your mind has you excited and highly motivated to achieve it and you are excited to achieve it!

Unfortunately, this excitement doesn’t last long and within in 2-3 weeks into your health goal you will find yourself making excuses, “I’m too tired, I have to fix dinner, I have to work late…you know the drill, we all do it, I do it at times. These excuses can lead to pushing your health goals to the side.

This lack of motivation is a critical point in successfully reaching your goals. It might seem like two parts of yourself are fighting. The first part is saying ‘keep going, you are doing great in eating healthy and working out’ and the second party is saying “lets by lazy and take the day off today, the gym will be there tomorrow, I will start eating clean again on Monday”. It becomes the battle of new and old habits, you either push through the struggle or continue on your new healthy path to achieve your goal or go back to the old way of being and starting all over again. The choice is yours!

When you consciously make a decision to push through the struggle you are keeping your promise to yourself of continuing on your health goals. This point can be challenging but as long as you overcome this part you will see things get a lot easier. The good news is every time your push yourself to continue this way of living, it becomes easier to stay on track towards your goal.

The point that I am trying to make is, don’t get discouraged with your goals, reguardless if it’s a fitness goal or personal goal. Always believe in yourself and know you can accomplish your goals as long as your keep your spirits high and continue to push through the struggle.


Artichokes Detoxing Effects

Artichokes in my GardenArtichokes are one of the Best vegetables you can eat!

Artichokes are a great healthy detoxing vegetable. They are loaded with antioxidants and one in particular called silymarin which helps rid the liver of harmful toxins and promote healthy liver function. They are also a good source of folate, dietary fiber, and vitamins C and K.

This can be a great choice the following day after a night of drinking.

Here’s some Artichokes in my garden! I of course only have one plant left because my dog decided three plants was to many. lol 🙂 Can’t wait to eat them!


Beware of Fitness Product Lies

I was researching successful fitness products the other night and I ran across one that really upset me. It was a fitness product that claimed  they can get you a ripped 6 pack abs without changing your diet or spending too much time exercising. The product also claimed that personal trainers hate him because his product get’s people these amazing results and will no longer need a trainer.

He is right about one thing… Personal Trainers do dislike him!

 Personal trainers do not like him because of his product, but because of his lies. The truth is, you must follow a proper nutrition and exercise plan if you are looking to achieve the type of results he is promising. Beware of these type of product because they all over the place. They are preying on people’s desire for immediate gratification. These claims are false, misleading, and unethical.

There are so many reasons why this is unfortunate. When someone who does not exercise buys a product with promised results and does not see the outcome of flat abs or bigger butt, they get discouraged of working out.  Then they start to think that they can’t change, exercise is not for them so they end up gaining more weight and becoming unhealthier. The truth is that they can get results, they just have to do the right eating and exercise program.

I became a personal trainer because I want everyone to be successful with their fitness goals!   There’s nothing like helping someone achieve health which brings happiness into ones life. It’s awesome to see my clients so excited about hitting their fitness goals.

My point of this is… DO NOT BUY THESE BS PRODUCTS! You are capable of achieving these results with exercise and good healthy eating habits.  You will see a change in your body and energy once you dedicate time for yourself and your health.

Chris

With your best interest