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6 Common Exercise Mistakes To Avoid

Posted by on Mar 3, 2016 in Uncategorized | Comments Off on 6 Common Exercise Mistakes To Avoid

By now, you probably know that exercising regularly can have numerous benefits for your health, including preventing heart disease and improving your mood. If you are new to working out, you are likely to make some errors along the way. To get the most out of your workouts and avoid injuries, avoid these common mistakes: Bending Your Back to Pick Up Weights When you are picking up weights, whether they are heavy or light, you should never bend your back. If you do, you could hurt the muscles in your back. It is much safer to bend your legs before you try to pick up weights. Not Warming Up Even if you do not have a lot of time, you should never skip your warmup. If you do not warm up properly before exercising, you will be sore and may experience injuries. You should at least spend a few minutes walking briskly on a treadmill to warm up your muscles. Holding Onto Cardio Equipment Holding onto your treadmill or elliptical might make the workout easier, but you will not get great results. If you are not moving your arms during your workout, you will not burn as many calories. Working Out Too Frequently While exercising is great for your physical and mental well-being, there is too much of a great thing. If you never give your body a break from working out, you will get too sore and slow your progress down. If you feel sharp pain in your muscles, you should take a couple of days off to recover. Overindulging After Exercising Many people make the mistake of eating high-calorie foods after working out. They may think that they burned off a lot calories and deserve a treat. However, that slice of pizza might contain more calories than what you burned off jogging. It is better to eat a healthier snack, such as a handful of almonds or banana, after a workout. Doing the Same Workouts Even if you love doing a particular exercise, you should not do the same workout day after day. Your body will eventually get used to the workout and you will not keep seeing great results. Try incorporating a few different workouts a week into your exercise routine. For example, if you jogged on the treadmill yesterday, take a spin class today. If you avoid making these common mistakes, you will experience better results from your workouts. For more information, contact a personal trainer in your...

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Vegetarian Weight Loss Tips

Posted by on Dec 26, 2015 in Uncategorized | Comments Off on Vegetarian Weight Loss Tips

If you’re a vegetarian, you’re already eating healthy, but losing weight can sometimes be tricky. When you eat a vegetarian diet it’s common to overcompensate with foods that are higher in fat, sugar, and carbohydrates, all of which can trigger weight gain. Here are some tips that can help you maintain a healthy weight and lose a few pounds while continuing to eat on a vegetarian plan. Make Smart Food Replacement Choices Protein is essential in any diet, and it helps to build muscle and promote weight loss. Since vegetarians do not eat meat, other foods can be eaten to replace the protein you’d find in fish, pork, chicken, or beef. Eat a diet full of natural foods like beans and whole grains, both of which are high in fiber and rich in protein. Instead of eating things like white flour, rice, and sugar, a diet of quinoa, barley, and whole wheat bread can satisfy the cravings for carbs while still being healthy to eat.  Avoid Processed Food Whole foods that are grown naturally and do not use pesticides and chemicals are better for your body all around. Processed foods contain a lot of synthetic ingredients that are not only unhealthy, but can confuse and slow down your metabolism. When you eat plants in their whole food form, you will get a wealth of healthy enzymes that can promote regularity, improve digestion, and boost your immune system. Whole foods also contain better nutrients, which will give your body fuel and keep you healthy and in shape. Fruit is a good choice for satisfying a sweet tooth, but stick to whole foods lower on the glycemic index like raspberries, strawberries, and blueberries. Fruit like pineapple and bananas are good for you, but they’re also much higher in sugar which can cause weight gain. Pay Attention To Beverages Soft drinks, coffee with sweet flavoring, and fruit juice can really add a lot to your overall daily calorie count. Water is much better for your body, and there’s no calories to contend with. If you don’t care for plain water, add some drops of lemon juice to it, or infuse the water with fresh fruit or cucumber. This can make it a lot more palatable, and you’ll start to really enjoy drinking it. This rule goes for anyone trying to lose weight, even if you’re not a vegetarian. If you follow the vegetarian diet, keep in mind that it is a lifestyle and not just a temporary way of eating. When you follow a few simple rules, you will be able to eat healthy and keep the pounds at bay. Consider discussing your weight loss plan with a doctor or nutritionist for more...

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4 Things You Need To Know About Metatarsal Stress Fractures

Posted by on Sep 30, 2015 in Uncategorized | Comments Off on 4 Things You Need To Know About Metatarsal Stress Fractures

The metatarsal bones are five long bones in the midsection of your foot. They are located in between your toe bones and heel bones. These bones can become fractured by repeated stress and overuse. Here are four things you need to know about metatarsal stress fractures. What causes these injuries? Metatarsal stress fractures happen when you put repetitive stress on the bones and don’t give them time to heal. This can happen if you suddenly start working out more often than normal. For example, if you’ve been taking it easy during the off-season and then resume vigorous workouts when the season starts, you may develop a stress fracture. Exercising in improper shoes, like worn-out running shoes that have lost their ability to cushion your feet, can also lead to this injury. Make sure to replace your shoes regularly. What signs should you watch out for? Unlike acute fractures, stress fractures develop over a period of time, so the symptoms may be mild at first. You may feel tenderness in the middle of your foot while you’re working out, but when you stop, the pain will go away. This makes it easy to ignore the pain, but working through the pain can make the injury worse. If you don’t rest, the pain will get more severe and your foot will become swollen. Eventually, your foot will hurt all the time, even when you’re resting. The pain will be concentrated in one part of your foot, where the bone is broken. How are metatarsal stress fractures treated? If you have a metatarsal stress fracture, resting your foot is incredibly important. Don’t try to push through the pain to keep doing the sport responsible for the injury. If it’s hard for you to walk, your doctor will recommend using crutches so that you don’t need to put weight on your foot. You may be given either a special shoe or a cast to immobilize your foot while it heals. Your doctor will monitor your foot and let you know when you’ve healed. At this point, you can stop using your crutches and your cast will come off. When you resume sports, make sure to start slowly to avoid giving yourself another stress fracture. If you feel pain, stop running for at least another two weeks and consult with your doctor. If resting and casting isn’t enough to heal your fractures, your doctor may need to refer you to an orthopaedic surgeon for further treatment. The surgeon can surgically repair your fractures. Are these injuries common? It’s not known how common metatarsal stress fractures are among the general population. The studies that have been done have focused on high-level athletes or the military. Among these groups, this injury is common. For example, 16% of all athletic injuries are stress fractures. If you think you have a metatarsal stress fracture after starting a new workout routine, seek medical attention, such as from Tedder Sports Medicine & Orthopaedic...

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How To Keep Your Sanity And Lose Weight In A World That’s Diet Crazy

Posted by on Sep 16, 2015 in Uncategorized | Comments Off on How To Keep Your Sanity And Lose Weight In A World That’s Diet Crazy

It seems as if the entire world has gone diet crazy. Everywhere you look there’s a new diet book being launched, and the covers of popular magazines always seem to be touting a brand new weight loss method. The diet madness can be a little confusing for those who want to lose weight and get healthy. While most diets work if you follow them, sticking with them long-term is another story.  It is possible to keep your sanity, lose weight, and improve your health by getting back to a few weight loss basics that seem to have gotten lost amidst the diet craziness. Know the Truth The only way to shed excess pounds is to burn more calories than you consume. Overeating and lack of activity lead to weight gain. Moving more and eating less will help you shed weight, unless you are medically unable to do so.  Plan your Meals Many diets require you to write down your food or to count calories, etc. If you hate keeping track of every bite you eat, meal planning can be a great alternative to keeping a food diary. Planning your meals for an entire week has multiple benefits. The small amount of time it takes to plan meals can save you time later in the week. The benefits of preplanning meals include: You can make one trip to the grocery store rather than multiple trips throughout the week. Less shopping equals less money spent on impulse purchases. You don’t have to wonder what you’re going to make for dinner each night. You can eliminate eating the same things every week by planning new recipes into your menu plan. To plan your meals, begin by choosing a main dish or meat. Add a starch such as potatoes, rice, or pasta. Round out your meal plan by adding a vegetable or two and fresh fruit for dessert. One-dish meals like casseroles, stews, or soups only need to be accompanied by a salad to make a complete meal. If your main course consists of a low-calorie soup, you could splurge by having a rich dessert like pie, cake, or ice cream for a treat. Beware of Portion Distortion Stick to the serving sizes of foods. Most packages list what a typical serving is in ounces. Weigh your portions carefully on a kitchen scale. Use measuring spoons and cups to make sure you aren’t overeating. Get Moving Love it or hate it, exercise is here to stay when it comes to weight loss. Find an activity you enjoy and stick with it. Simple choosing to walk a little each day will pay off in weight loss benefits. Drink Water Water should be your main beverage. Calorie-laden soft drinks, juices, and alcoholic beverages are not forbidden but should be consumed in moderation only. You truly can lose weight without getting caught up in the diet madness. Plan your meals, watch your portions, move more, and drink your water. Getting back to the basics of weight loss can save your sanity in a diet crazy world. For more information on losing weight, talk to a company like Colorado Nutrition for Health Fitness &...

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Weight Loss, Cardio Workouts, Intensity Levels, and the Right Path to Heart Health

Posted by on Aug 19, 2015 in Uncategorized | Comments Off on Weight Loss, Cardio Workouts, Intensity Levels, and the Right Path to Heart Health

Purchasing an exercise bike, treadmill, or elliptical trainer to help burn calories and boost cardiovascular health is a good step in the direction of improved wellness. However, if you are undergoing physician supervised weight loss, be careful when working out on your own. Certain diet and exercise programs could prove harmful to someone who has a serious medical condition such as a heart ailment. Duplicating a similar training program to the one performed in the physician weight loss center is more advisable than randomly picking high intensity workouts designed for fast fat loss. Heart Conditions and the Right Path to Weight Loss For someone with a heart condition, weight loss alleviates a number of risks. Improving cardiovascular conditioning and heart strength enhances and, hopefully, extends a person’s life. A heart that is not taxed by the burden of obesity is going to be stronger. A stronger heart works more efficiently and is less prone to wearing down. Since the patient’s heart is not likely to be performing at peak efficiency when the medically-supervised weight loss program begins, the sessions avoid the performance of strenuous cardio exercises. Rushing the weight loss process by trying to work out harder than the doctor recommends could prove disastrous. Warning about High-Intensity Workouts Recent studies show there are dangers with performing high-intensity workouts. These dangers include stiffness in the arteries and elevated blood pressure. Performing a workout that entails raising the heart rate to dangerously high levels is clearly not advisable. Patients who never worked out before, unfortunately, might not realize how certain workouts could adversely affect their health. Ask for a Home Workout Program Anyone intending to workout at home on an exercise bike or other cardio device should ask the weight loss center to provide a recommended exercise program. The recommendation should include the number of days to work out, the duration of the workout, and the suggested intensity level. Do not deviate from the workout that has been devised without first consulting with someone at the center. If you come across an interesting workout program on the internet, run it by the trainers/physicians prior to commencing it. This way, your health and safety is never compromised by selecting an improper cardio routine. Log Sessions and Provide Feedback Keep a log of how you feel during the workouts. Provide your physician with a detailed report of how you feel before, during, and after the workouts. With the right feedback, the doctor should be able to tweak the workout program to suit your needs. This way, progress is continually made in a safe and appropriate manner. For more information, talk to a weight loss center like Figure Weight...

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Had A Shoulder Replacement? Safe Exercises You Can Do To Shape Up

Posted by on Jul 24, 2015 in Uncategorized | Comments Off on Had A Shoulder Replacement? Safe Exercises You Can Do To Shape Up

If you have had a shoulder replacement and are now all healed up, you can start to exercise again. There are some exercise that you should not do, however. Below are some safe exercises you can do to ensure you do not hurt your shoulder.   Strengthening Exercises To keep your shoulder stable, your doctor has likely told you that you can only pick up a certain amount of weight. For this reason, lifting weights is not a good idea for you. Instead of lifting weights, you can do some strengthening exercises instead. Some exercises that will work well for you include: Strengthening Abdominal Muscles To strengthen up your abdominal muscles, sit on the floor, place your hands beside you on the floor, bend your legs, and put a small exercise ball between your knees. Your feet should be resting on the floor. Squeeze your knees together so the ball stays secure. Lift your body towards your knees and as you do so lift up your knees towards your body. Repeat this exercises a few times per day, and you will soon notice your abdominal muscles tightening up. Strengthening Your Legs The lunge exercise tightens up your leg muscles, as well as your buttocks. To do this, stand up straight with your feet about hip width apart, place your hands on your hips, and lunge forward with one foot. Lunge out as far as you can. As you lunge, your upper body will lower. Do this a few times and then alternate to your other leg. Strengthening Your Quadriceps Your quadriceps are the muscles located in front of your thighs between your knees and hips.  To do this strengthening exercises stand up straight keeping your feet apart. Squeeze your abdomen and lower your upper body down as if you are sitting down in a chair. Keep bending until you start to feel some pain. Hold this position for a few seconds, and then put your body back upright. Repeat this exercises a few times per week. Personal Trainer You may want to visit a gym and see a personal trainer to help you exercise. They will likely know the best type of strengthening exercises you can do, as well as show you exactly how they are done. The trainer can set up a good exercise plan for you that you can do at the gym, as well as at home. These strengthening exercises can work as well as lifting weights at the gym, and they will not hurt your shoulder. You should talk to your doctor, however, before you start any type of exercise routine. For more information on strengthening your body, contact a professional like Superior Strengthening...

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Benefits Of Outdoor Boot Camp Workouts Versus The Gym

Posted by on Jun 25, 2015 in Uncategorized | Comments Off on Benefits Of Outdoor Boot Camp Workouts Versus The Gym

If you are looking for a new workout plan to spice up your fitness routine outside of the gym, outdoor boot camp classes might be just the thing for you. Outdoor fitness courses led by a fitness instructor bring plenty of benefits that the gym just cannot offer. Here are four things that you will gain specifically from a boot camp-style workout routine. 1. Diversify With Cross Training It can be hard to change up your routine if you are trying to self-motivate at the gym. The great thing about boot camp is your workouts will be diversified for you – all that you need to do is show up. Your trainer will incorporate different levels of aerobic exercise with strength training, and no two workouts will ever be the same. You will receive the benefits of cross training without having to plan out your own workouts to achieve this. 2. Benefits of a Trainer for Less of the Cost Having a personal trainer at the gym can be costly. If you sign up for aerobics courses, this might vary in size or you might not get in if overbooked. If you are part of a boot camp team, this will be your training team or a month or longer. You will be held accountable and will receive motivation and training throughout from your team fitness instructor. 3. Learn About Workouts You Can do in Your Area A fun part of boot camp is learning about fun walks and workouts in your area that you can go back and do on your own. There might be hidden stairwells or hills you didn’t even know you could access. Once you get the hang of boot camp, every bench, stairwell and railing will turn into an unused opportunity for dips, stair climbs or pushups. 4. The Benefit of a Group Working out with others can be beneficial in more ways than one. Having a group of people all working towards the same goal can take your mind off of a particularly grueling workout. If you can find someone in the group at about the same level as you, you can challenge yourself and push each other to engage in harder workouts. When it comes to exercise, just getting started and staying motivated are important to success. With boot camp, you will be a part of something more motivating than slogging away at the gym day after day. If you need to shake up your fitness routine, give boot camp classes a try for a new experience. Check out a company like Mack’s Hybrid Fitness LLC to get...

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Need to Build Muscle Quickly (and Safely)? Your Best Options

Posted by on Jun 16, 2015 in Uncategorized | Comments Off on Need to Build Muscle Quickly (and Safely)? Your Best Options

Whether you’ve been specifically instructed by your sports coach or trainer to gain muscle weight, or simply want a leaner and stronger look, you may be wondering how you should go about the bodybuilding process. While the tried-and-true advice to bulk up on protein and increase weight-bearing exercise should help you reduce fat and grow muscle, it could take months or even years to achieve the level of muscularity you desire. However, many of the tips for speeding up this process could cause long-term damage to your kidneys and other organs. Here are three effective methods to quickly (and safely) build muscle mass. Make sure you’re eating enough If you’re transitioning from a relatively high-carbohydrate diet to a more protein-based one, but aren’t counting calories, you may be handicapping your muscle-building efforts by not consuming enough calories each day. Carbs are converted to energy fairly quickly, which is why a meal of pure carbohydrates will leave you feeling hungry just an hour or two later. If you’ve made the switch to more protein-based foods recently, you’re likely feeling fuller longer, and may be inadvertently decreasing your caloric intake. You may want to keep a food log for a few days just to get an idea of how many calories you’re consuming. Then use an online calculator to determine exactly how many calories you need in order to gain the amount of muscle you’d like, and shoot for this target during future meals. You may want to also be mindful of the specific breakdown of carbs, protein, and fats at each meal. While consuming extra protein is the quickest way to increase your muscle mass, this protein isn’t easily converted to energy — so adding in some carbs and fats will help provide you with the fuel you need to keep up your workout regimen. Consider supplements As bodybuilding continues to increase in popularity, the number of supplements, protein shakes, and other “miracle” powders that promise to instantly transform you into a lean muscle machine has expanded at an even greater rate. Many of these products offer relatively little nutrition or other benefits, even with a high price tag. However, there are a few specific types of supplements that are backed by science, rather than fad. These “natural anabolics” mimic the effects of anabolic steroids, but are legal in the U.S. and are derived from plants and other natural substances, rather than from questionable animal sources. These steroid supplements trigger your body’s ability to produce lean muscle mass, and (when combined with a high-protein diet) are one of the fastest ways to increase your amount of muscle without harming your kidneys or leading to other undesirable side effects like acne and anger...

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4 Tips For Getting Your Body In Shape After You’ve Had A Baby

Posted by on Jun 12, 2015 in Uncategorized | Comments Off on 4 Tips For Getting Your Body In Shape After You’ve Had A Baby

After you’ve had a baby, you may find yourself wondering how you’ll get your pre-pregnancy body back. Exercise is a great way to lose those extra pounds, but it can be hard to find time to exercise when you’re busy with a new baby. Here are some tips to help you get back in shape. Don’t Expect Quick Changes You may want to get rid of the extra weight right away, but it is important that you let your body heal properly before embarking on an exercise program after you’ve had your baby. Even if you were an avid gym-goer before you delivered, you need to be sure to ease back into exercise and don’t exert yourself too much right away. Listen to your body and lose weight gradually, so that you remain as healthy as possible. Go for Brisk Walks If you’re like a lot of people, you may think you need to jump on a treadmill or head to the gym to get a proper workout. However, getting exercise after you have your baby can be as simple as walking. Settle your baby in a stroller, and you can easily walk a few miles around the neighborhood. To make sure you’re getting in a good workout, be sure to keep a brisk pace. Team Up with Other New Moms If you’ve got another friend who has just had a baby, you can swap babysitting duty so that you can each have some time to hit the gym. Don’t have any friends with babies? Join a local parenting group to meet new moms in the area. You can even check for groups online, so that you can hook up with other mothers who want to exercise. You can all take turns keeping an eye on the babies while the other moms do a quick workout. Hire a Personal Trainer Hiring a personal trainer can be a smart way to make sure you exercise. A personal trainer serves as someone who can keep you accountable for your actions; you won’t be able to slack off or stop early, because your trainer will make sure that you get a full session of exercise done. Your trainer will also ensure that you’re doing the right kind of exercise, so that you can start seeing the results that you want.  A personal trainer works around your schedule, which can be helpful after you’ve had a baby. Simply schedule your personal training sessions for a time when your spouse or a relative is sure to be able to stay with your baby. Now that you have some ideas for getting exercise after you’ve had your baby, start using the suggestions above. You’ll soon find that you’re able to exercise more often, and you’ll soon be at your pre-pregnancy...

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How Corporate Fitness Can Save Your Business Money

Posted by on Jun 9, 2015 in Uncategorized | Comments Off on How Corporate Fitness Can Save Your Business Money

As a business owner, you have a duty to both the well-being of your employees and your profitability, which is why it might be wise to invest in a corporate fitness program. These programs will not only increase the happiness of your employees, but will save your business money. Understanding how can help you decide if they are right for your business needs. Saves on Health Care Ensuring that your employees stay healthy can be incredibly expensive: in some states, businesses spend nearly $2 billion a year on employee health care costs. However, a study by the Urban Institute found that dietary and exercise routines could help save those businesses a collective $54 million a year. How? By reducing the prevalence of common physical ailments, such as high blood pressure and heart disease. The monetary benefits of decreased health care costs allows you to reinvest in your business and increase its profitability. Improves Morale While exercise is key to improving the physical health of your employees, it also helps increase their mental health. The emotional benefits of exercise are well documented and include a decrease in negative thinking, lowered stress symptoms, boosted levels of endorphins, and an increased sense of accomplishment. Happier employees save you money by increasing their working efficiency and effectiveness. An unhappy and mopey employee simply won’t work as hard as one that feels active and engaged by regular exercise. Also, pairing up your employees with exercise buddies can also build workplace friendships, one of the most effective ways to build employee morale. Relatively Inexpensive Corporate fitness programs may seem like an excessive investment, but they can actually be fairly inexpensive. Even a high-quality corporate trainer can cost as little as $25/hour for each employee. However, the following exercises are among the cheapest, yet effective, programs you can utilize in your workplace: Half-Hour Walking Programs Fitness Challenges Stairwell Initiatives “Walking Meetings” Free Access to Online Fitness Tracking Programs Adding Bike Racks to your Business Front Some of these programs, such as stairwell initiatives, cost next to nothing to implement, but they will get your employees moving and feeling the benefits of exercise. Now that you have a pretty good idea of the financial benefits of a corporate fitness program, you’re probably interested in getting one started. However, if you’re struggling to get one off the ground, contact a gym or fitness center like 180 Fitness and get in touch with a personal trainer. They can help you design and lead a program that is right for the health of your employees and your profit...

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