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Welcome to the Beginning!

 

                                     Why I started my blog

Since I started my business, many of clients have asked me, “Why don’t you start a blog?” And up until a few months ago I didn’t truly understand their value. I just thought it would be a waste of time and I could put more effort into other aspects of my business. HOW WRONG I WAS.  After doing much research and reaching out to several bloggers along the way, who have been extremely kind enough to offer their support and advice, I have become completely consumed with inspiration to begin a blog for Steadfast Strength and Mobility. I have finally realized all of the benefits that blogging can bring. It’s going to be an adventure to say the least. 

                          What you will be seeing more of in my posts

Health and Wellness will obviously be the main topic of my blog, but get ready because you will be seeing much more of the face behind Steadfast Strength and Mobility (me), and exploring many topics that interest me;  including my favorite weight training programs, exercises for mobility, healthy living, and products that can assist you on your journey.  Writing has never been a strong suite of mine and I will tell you, I am no expert on any of this. I may be a “perfectionist” but I am nowhere near perfect. I figure it will be a lot of trial and error so please bear with me on any grammar/spelling mistakes (disclaimer – I like to talk as I think .. with many dashes and parentheses) and please feel free to always share your advice and communicate with me along the way! I hope to inspire you because truthfully, you all inspire me.  I am excited to be able to dive deeper into what excites me,  bringing you along the way.   

  Revamp experience

After being inspired to start my blog, I wanted to act fast. And let me tell you, This is not a fast task. Having to start over from losing my first business due to Covid-19, was a stressful. However I did learn alot from from failure, so it was time to start a new, I was ready to totally revamp my brand and website which I initially created on my own. Creating a website and/or blog is WORK, be prepared for a huge learning curve. I researched some great web developers, but financially couldn’t afford them. So I inturn went with a WordPress site and Godaddy for hosting. I’m truly thankful for all the Tutorials I found on Youtube and the many hours I could allocate to studying them. Man did I have some headaches. 

 

Thanks for reading and I hope to see you again soon!

And please bare with me as I navigate the uncertain waters of setting up my own website. I will also be making changes and improvements as I go along.

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EXERCISE 101: The Basics

exercise basics, get started

The decision to begin exercising — or to become more serious about it — is a big one. It may improve your life in a variety of ways, including making you feel healthier, look better, and feel AMAZING. It’s an excellent method to expend excess energy or irritation after a hard day at the office. Exercise is time well spent, even if you have a hectic schedule.

It’s a great idea to remind yourself of all the wonderful things that exercise can do for you, both physically and psychologically, on a regular basis. It not only motivates you to remember why it’s so essential, but it also helps you maintain the dedication you need to get up and exercise your body every day.

The great thing about exercising is that it doesn’t take much to get the rewards. Even a few minutes a day may make a difference in your health and happiness. Here are a few things that exercise can assist you with:

  • Weight reduction and maintaining a healthy weight 
  • Lowering blood pressure, cholesterol,  and blood sugar levels 
  • increasing energy
  • reducing stress
  • boosting mood 
  • Preserving Bone mass
  • Improving the quality of your sleep
  • Increasing your strength, endurance, and flexibility to improve your quality of life.
  • Promoting a healthy aging process.

There are many various forms of exercise, as you are undoubtedly aware. Here is some information to assist you in getting off to a good start.

Consider that for a moment. Exercise is the one thing you can do on a daily basis that will make you feel wonderful. You’ll enhance your health and accomplish something beneficial for your body and mind even if it’s only a 5-minute stroll.

F.I.T.T., exercise principles, frequency, intensity, type of exercise types,

Exercise Principles & Philophies

When it comes to exercise, there are several schools of thought. Here are some of the main concepts that underpin various training regimens. 

F.I.T.T. 

Everyone from Personal Trainers to Strength Coaches must learn the FITT Principle. It’s the foundation of any training protocol that is or will be created.

What Is FITT and How Does It Work?

The FITT Principle is a set of guidelines for determining whether or not to implement certain exercises for the desired effect.  Understanding them may help you set up and manage different aspects of your workout.

To recall the workout factors you may modify to prevent plateaus and keep your body challenged, use the FITT acronym:

  • Frequency (How often you should workout)
  • Intensity ( How hard/difficult you should train)
  • Time (How much time you spend exercising)
  • Type (The type of exercising you are performing)

Your body will improve (also known as the Training Effect)4 when you exercise at a suitable intensity, time, and frequency, and you’ll see improvements in your weight, body fat percentage, cardio endurance, and strength. It’s time to alter one or more of your FITT levels after your body has adjusted to them

An example of applyig this principle would be, if you’ve been walking for 20 minutes three times a week and haven’t seen any progress, you may modify your routine in one or more of the following ways:

  • Add one additional day of walking to your routine.
  • Add brief bursts of running, speed walking, or hill training to increase the intensity.
  • Time: Increase your training time by 10 to 15 minutes.
  • Type: Try something new, like cycling, swimming, or aerobics.

Changing any of these factors every four to six weeks can assist you in maintaining the training impact.

The Principle of OVERLOAD 

The overload principle argues that in order to continue producing benefits, an activity must grow more difficult throughout the duration of a training program. This is accomplished in the context of strength training by adding weight to the bar. A program that employs the overload principle could suggest squatting a given weight for five sets for one week, then squatting a slightly larger load for five sets the following week, and gradually increasing the weights each subsequent week. This is potentially useful programming, however the same effect may be achieved by changing the volume accumulation rather than just the weight.

Following the progressive overload concept can help you develop your muscular strength, size, and endurance. It must be understood that in order to get bigger and stronger, you must force your muscles to work more than they are accustomed to.

Specificity

This idea is exactly what it says on the tin. It implies that your exercises should be tailored to your objectives. You should concentrate on speed exercises if you want to enhance your racing times. If your primary objective is just to improve your health, fitness, and weight reduction, you should concentrate on complete body strength, cardio, and a well-balanced diet. Make sure your training is tailored to your objectives.

HITT training, ropes, weightloss, sweating, interval training

Types of Workout

The FITT Principle might provide you with a wide picture of exercise, but there are three key components to getting that strong, fit physique. Cardio, strength training, and flexibility training are examples of these. With all of these components, you can create a well-balanced workout routine that will help you increase strength and endurance while also improving flexibility, balance, and stability. 6 Knowing the rules for each component can aid you in creating the ideal workout routine.

Cardio

Cardio (also known as aerobic exercise) is a type of exercise that gets your heart beating, increases your endurance, and helps you lose weight or maintain a healthy weight. Cardio exercises are any continuous rhythmic action, such as walking, jogging, aerobics, cycling, swimming, or dancing. Cardio exercises improve the heart and lungs, enhance stamina, and burn calories, all of which aid weight loss.  While you should always use a cardio program that is appropriate for your fitness level, there are some basic suggestions for cardio programs depending on your objectives. 

Exercising multiple times a week can help you get the most out of your time. Continue to exercise, even if you have to split it up into small periods. It has been shown that even ten-minute sessions can enhance health.

You could participate in 30 minutes of moderate intensity exercise five days a week OR 20 minutes of intense cardio activity three days a week to receive overall health advantages. Physical exercise of 60 to 90 minutes per day is advised for weight reduction.

Working at a moderate intensity implies you’re working but can still chat, which corresponds to a Level 5 on the perceived effort scale. Keep in mind that you may do your workouts at different times of the day and still receive the same benefits.  

Another variation to Cardio is Interval training is an aerobic workout that has recently gained a lot of popularity. Burning more calories in less time while boosting your aerobic capacity are two of the advantages.  Essentially, you alternate between strenuous training parts and slower, more relaxing exercise phases. Interval training may be an excellent choice to explore with standard cardio methods, depending on your fitness needs.

Get on your bike or put on your running shoes to get started. Before you begin, remember to warm up for a few minutes. Begin at a pace that is both challenging and manageable. Make the best decision you can. Don’t be disheartened if all you can do is walk; walking is an excellent cardio workout. Set simple objectives for yourself so you can see your progress and avoid being overwhelmed. You will be extremely happy with the outcomes when you look back in time.

REMEMBER: A Healthy individual should aim for 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity each week in their workout routines.

Pushups, rows, dumbells, renegade rows

Strengthening Exercises

Strength training is another popular kind of exercise. Strength exercise boosts your metabolism, aids weight loss, and maintains healthy bones in addition to creating stronger muscles. Strength training does not have to take up a lot of time. Although some individuals spend hours at the gym every day, most people only need 2 to 3 hour-long sessions each week.

Strength training is different from cardio in that it works the body in a different way, yet it is just as vital for overall health and weight reduction. Lifting weights (dumbbells, barbells, resistance bands, machines, etc.) to develop muscles, bones, and connective tissue is known as strength training.

What are the Benefits to Strength Training? 
  • Strength exercise increases lean muscle tissue
  • increases metabolism
  • helps you lose body fat

Many people connect strength training with the gym, but there are a variety of methods you can perform at home. However with having access to the internet, you can buy many types of equipment, such as free weights, small machines, exercise bands, or kettle bells. There are even some exercises that require little to no equipment, like Pilates or bodyweight exercises. While many gyms offer classes for these types of exercises, you can easily purchases videos and follow along at home. The internet is a great resource as well. If you choose not go that route, the next best method is Bodyweight Training. 

Bodyweight Training uses exercises like squats, pushups, and planks to supply your body with te necessary resistance to become stronger. It is a fantastic place to start if you’re new to resistance exercise and don’t want to use weights. 

The following are some general strength-training guidelines:

  • Select eight to twelve workouts that target the major muscle groups (lower body, chest, back, shoulders, biceps, triceps, and abs).
  • Perform one set of eight to sixteen reps of each exercise until exhaustion for beginners. Two to three sets are possible for more skilled exercisers.
  • Train each muscle group two to three times a week on non-consecutive days.
  • Work each exercise over its whole range of motion while maintaining proper form

To get started, get to know the equipment you will be using. Read the equipment’s instructions, ask a gym employee, or follow along with a video. Remember, you can learn a lot from the people around you and most will be more than happy to share their knowledge.

flexibility, range of motion, yoga, stretching, static stretching

FLEXIBILITY

Now while so many focus on strength and being aesthetically pleasing, many overlook stretching and improving their flexibility.  While being frequently the most underappreciated exercise, stretching is critical for maintaining our agility as we age.

It is important for many reasons. Stretching improves and maintains your range of motion; this is important because strength and aerobic training cause your muscles to tighten up. While it is no longer recommended to stretch before a workout, stretching after a workout will help maintain flexibility. Stretching will keep you flexible and agile as you age. As a bonus, it also boosts circulation and can promote better posture and relieve stress. 

It’s also soothing and enjoyable, unlike the rigors of cardio and weight training. Stretching may be done at any time during the day, but it’s especially vital after a workout if you have any persistently tight regions. Stretching instructions are as follows:

Static stretches should be performed with a focus on tight regions like the hamstrings and lower back.

  • Hold each stretch for 15 to 30 seconds before repeating two to four times.
  • Stretch at least two to three times per week. Every day would be even wonderful.
  • Stretch as much as you can within your range of motion. Stretching isn’t going to damage you.
  • When your muscles are heated, stretch them (after your warm-up or, even better, after your workout).
  • When stretching, do not bounce or extend a stretch so far that it hurts. Stay still and keep breathing freely as you hold the stretch.

Yoga practices are a fantastic method to stretch your body while also increasing your endurance and promoting relaxation and stress reduction. Pilates also develops core strength and stability, as well as flexibility. Both of these exercises are excellent complements to a typical cardio and strength training program.

You can learn more about how to stretch from websites or fitness books. Most gyms also have posters demonstrating different types of stretches. Or better yet, you could ask someone who knows.

REMEMBER: The best way to get started stretching is simple: do it after your workout. The extra time you take to stretch after exercising will be a great benefit to you. It will give your body a chance to cool down and will help you relax. Remembering to do it will pay off, as you will maintain better flexibility, movement, and balance.

rest, relaxation, sleep, recoup

Nutrition and Rest

With all this being said, one thing is important for us to remember. We need to take a holistic approach to our health. There is no cure-all in living a healthy life, but there are several healthy practices that are connected and affect each other. Beginning an exercise regimen is a big step, but there are other pieces to the puzzle. While we often focus on getting in as much exercise as possible, rest and recovery are also essential for reaching your fitness and weightloss  goals. While you can often do cardio every day (though you may want to rest after very intense workouts), you should have at least a day of rest between strength training workouts. Make sure you don’t work the same muscles two days in a row to give your body the time it needs to rest and recover.

Diet is very important. Besides being a major part of weight loss process, the nutrition you receive from a balanced diet will give you the energy and strength you need for a successful workout. A proper diet will also help you feel and perform your best, every day.

Rest is another issue that is often overlooked. It sounds simple, but some of us get so focused on exercising that we forget to let our bodies recover. We need to remember to schedule a day or two for rest in our exercise schedules. It gives your body a chance to repair itself and build muscle.

LET’S PUT IT ALL TOGETHER

EXAMPLE OF WORKOUT WEEK1

There are plenty of other ways to go about it as well. The important thing is to set up a complete, well-rounded program that you can make work for your life and fitness goals.

motivation, promise yourself, weightloss goals, reach your goal, get ready, only time

MOTIVATION

One of the most difficult areas I find that beginners deal with is Motivation. While it’s important to know basic exercise guidelines and principles, the most important step in starting an exercise routine is exploring the idea of motivation. Without that, all the advice in the world won’t do you any good.

It’s important to remember that motivation doesn’t just happen. It’s something you make happen each and every day. If you have multiple reasons to exercise, you’ll always have something to get you moving, even when motivation is hard to come by. The hardest part of exercise is getting started. If you can get that far, you’ve won half the battle. Some ideas:

  • Consider how much energy you’ll have to get more things done.
  • Imagine how relaxed you’ll feel after a workout.
  • Promise yourself a reward for completing your workout.
  • Remind yourself how good you’ll feel by following through.
  • Remind yourself of your weight-loss goals.
  • Remind yourself that this workout is necessary to reach your goal
  • Think of a future event to get ready for (a wedding, a vacation, etc.).
  • Think of all the diseases and illnesses your workout could protect you from.
  • Think of your exercise time as the only time you may get to yourself all day.

THE TAKE AWAY!

Find something you can do and do it. Over time, try to add different exercises to your regimen. Work all parts of your body through a combination of different exercises. If you can get a good mix of aerobic exercise, strength training, and stretching you will be well on your way to improving your health and feeling better about yourself.

Think about this: it’s been shown that for every minute you exercise, you gain two minutes of longevity. So get started today, you don’t have to dive off the deep end, but start at a level you can handle. That way, you’ll avoid burning out after a few weeks. It’s also good to remember that household chores, yard work, home repairs, cleaning, or playing with children count as exercise too. Remember, starting anything new is difficult at first, but it will get easier, and your improvements will continue to motivate you.

GET STARTED TODAY!

About Author

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13 questions for Beginners: Gym Selection.

partying to hard makes you want to go the the gym

Partying too hard

It’s Sunday afternoon. You are recovering from a wild Saturday evening of drinking and going out. Laying on the couch with a huge hangover, telling yourself that will never happen again, you realize that you are nowhere near the shape you used to be in. You get winded easily. Your clothes don’t fit as they once did. How far has your health deteriorated from the abuse?  Is it time for a change? A complete overhaul?  But where do you start? Do I have to start going to the gym?

We have all been there. Trying to jump onto the “Better oneself” wagon. And we go full throttle. And the biggest decision we make is to join a gym. There’s so many choices. What kind do I want to join? Are all these people going to be staring at me? Can I afford it? Is it worth it?  Wish there was an Ultimate Guide for Beginners to help me select a gym. 

Choosing a gym is similar to courtship. You are selecting a romance, a friend, a companion—you’ll be spending a lot of time together and things will get sweaty, (sometimes smelly).  With some personal contemplation, preparation, and screening, you’ll be on your way to what may be a match made in heaven (at least when it comes to this key element of your fitness journey).

WIth the initial step,  It can be a very overwhelming and downright frightening experience, especially if you have never visited one before. Most people talk themselves out of visiting a gym as they sit in the parking lot. It can be intimidating. 

SO, to start the decision process, you need to first figure out what sort of gym you would like to be a part of. 

what do i need to know about selecting a new gym

What do I need to know?

So what is the best sort of gym?

For novices:  If you’ve never been to a gym before, the rows of cardio equipment (for weight loss), the vast free weights section (for improving cardio-respiratory strength), and the resistance training area may frighten you (for building mass and toning muscles).

You should plan to spend considerable time in these facilities as a beginning, since you’ll need to utilize a variety of gym equipment to work out your complete body. So look for a gym that offers all of these.

For ladies: Some ladies choose to go to a fitness studio that is tailored to their specific requirements, while others prefer to go to a traditional gym. The truth is that every gym should have more than treadmills, weight benches, and trainers; it should also have a welcoming community where everyone — regardless of gender — may exercise in a welcoming and courteous environment. Before joining a gym, get a sense for the atmosphere.

For beginner and advanced gym-goers:  If you’ve been consistently and effectively weight training for at least 6–12 months, you’re called an intermediate trainee. You can be called an advanced trainee if you’ve completed the majority of your goals or are extremely near to realizing your inherent genetic potential.

For those needing Specific Training: You might have an interest in a specific sport, or type of community. Does Crossfit, Bodybuilding, Strongman, or Powerlifting set your soul a blaze? You might want to explore rock climbing or swimming. Whatever grabs your attention, you need to do some soul searching and check yourself to see what truly excites you. 

If you fall into either of these categories, you’ll probably be performing a mix of body weight and free weight exercises, complex motions, and isolation sessions. Choose a gym with the equipment you’ll need to do all of these exercises.

Furthermore, as an advanced-level athlete who performs a lot of compound exercises, you should seek a gym with a lot of free squat racks rather than simply Smith Machines. Better still, choose one that has both. When completing complex exercises, squats are crucial, and doing them on a free squat rack stimulates your stabilizer strength more intensively than doing them on a Smith Machine.

Even if you don’t want to go to a gym that caters to particular sorts of gym-goers, it’s still a good idea to think about what makes a gym “the perfect gym.”

Here are 13 questions.

You should ask yourself (or a membership adviser) before joining a gym to help you find out what you truly want—SOUL SEARCHING if you will. Remember, there are no correct or incorrect answers to these questions. It all comes down to what seems like a good match for you. And be truthful with yourself during this process. It will only put you on the right path. 

Is the gym close to my house

Close to my house?

What is the closest location to your house or office?

The first and most important consideration is location.Think about location, location, location when choosing a gym. It’s all about CONVENIENCE! A lot of people might consider going to another gym further out if it is cheaper. We have to balance out the cost of gas. However, if the gym is out of the way and not accessible to your house or your work, let’s face it—the chances of you going are slim to none. If it’s easier to go home after a hard day at work than to drive to the gym, where do you think you’ll end up? 

The more convenient it is for you, the more likely you are to go, resulting in more bang for your buck. The gym’s hours are directly related to its location. It won’t work for you if it doesn’t fit into your timetable.

When do you prefer to exercise?

Another thing to think about is Peak hours. If you don’t enjoy crowds and waiting for equipment, you  might want to contemplate coming in at off hours. Every gym has a cycle, and this usually revolves around early mornings and evenings being busy time. Peak hours vary, but most gyms are busiest between 6:00 and 8:00 a.m. and 5:30 and 7:00 p.m. Fitting gym time into your hectic schedule might be tough. Consider a gym’s working hours before purchasing a membership. Also consider a gym that offers a 24 hr availability. A gym with hours that match your preferences and schedule may motivate you to work out more frequently.

At the gym, there are few things more irritating than someone invading your personal space. If your schedule requires you to arrive at the same time as everyone else, inquire with the staff about the likelihood of you having to wait for machines or equipment. So double check the hours of operation for the gym you are interested in. 

Congratulations! You have decided what type of gym you would like to visit and entered through the gateway to a better you. So now what? 

are the staff at the gym friendly

Is the Staff friendly?

(small smirk on my face) The fun begins.

What do I expect when meeting the front desk staff?  (Sales Rep)

Once you walk into the gym, being greeted by a staff member or sales rep should always be warm and friendly. It is the first impression of the facility and will be a continual experience.  SO if that is a negative, it may leave a bad taste in your mouth. I have basically lived in gyms since I was 6 years old, so I am always attempting to size up the gym personnel as a whole.  Which I agree, can be a bit of a stretch, so don’t be afraid to ask general fitness questions.  Feel free to inquire about the credentials of the staff or, at the very least, if there is a go-to person. The gym’s atmosphere is determined by the employees.

BEFORE THE TOUR

If the front desk staff hasn’t turned you off to exploring the facility further, in comes the liability waiver. All facilities have a type of waiver. It is ensured that they are covered under their insurance if anything were to happen to you while under their roof. It also puts you on their mailing list. 

If you don’t want a tour, and can go straight to working out, ask if they have a day pass. Most gyms allow walk-ins, you might have to pay a fee around $5 and it goes up from there up. 

Now the gym is set up to provide everyone with the resources they need to achieve their fitness goals. Anyone is welcome to exercise at the gym, whether they are wanting to tone up or gain strength, although you may want to consult your physician beforehand. After my trip to the ER in April of 2021, I needed to get a grip on why my Blood pressure was 235/190. Which could have been fatal if I attempted a lifting routine. So always consult your physician. 

Some gym facilities may request you to reveal any medical issues before beginning your fitness journey. This allows the facilities staff to be aware of your health risks, plus as a bonus personal trainers are able to create a program that is tailored to your needs, later on that.

Here are some instances of what you could be requested to reveal:

  • Any existing heart problems
  • Diabetes and other chronic medical problems
  • Have you undergone any significant procedures in the previous 12 months?
  • Whether you’ve ever been told by a doctor that you shouldn’t exercise. (Yes, people neglect to divulge that information. Shame Shame.) 

Now, we have all heard “Don’t judge a book by it’s cover,”but in this case allow yourself to be swayed by the cover of a book (or the inside cover). A drive by won’t cut it because it’s difficult to notice all the bells and whistles of a gym from the outside. In this case, Aesthetics hold water. Experiencing the inside for yourself, especially during a time of day when you think you’ll be there, will give a better feel of the energy of the establishment.  What are your initial thoughts? What does your gut feeling tell you? Take notice of the layout, the number of people in the gym, the cleanliness, and so on. Remove everything from your list that you can’t live with or that you perceive as a problem. And don’t be afraid to ask your tour guide questions; after all, that’s what they’re there for.

How important are group classes to you

Group classess?

Is it important for you to participate in group exercise classes?

Are you a big fan of group fitness classes? As you are being shown the facility, make sure to ask the staff member if the gym provides group classes; bootcamp, step aerobics, pilates, Zumba. It’s crucial that the gym provides you with what you want (so you don’t waste money on a gym that can’t meet  your goals.)  In the event that they offer classes, look at the fitness class schedule.  Are the lessons at times that are convenient for you? Are they engaging, exciting, and specific to your goals? Classes are a great way to keep you motivated and reach your objectives faster than you could on your own. You become part of a community and that energy is intoxicating. If the majority of the classes offered do not peak your interest and you still want to attend classes, you might want to explore a different gym.  Don’t be afraid to ask gym personnel to show you their class schedules if you’re interested in taking exercise classes. 

You also need to take your fitness level into consideration, the gym’s size and sorts of classes if you’re just getting started. You might need more instruction, smaller classes, more 1-on-1 when getting started. It’s nothing to be embarrassed about. We all have a starting place. If you’re an experienced fitness goer, a larger class may be more enjoyable. However, it’s crucial to consider how much training you’ll need to stay fit and avoid injury.

Does the new gym have quality equipment

Quality equpiment?

What kind of equipment do you prefer to use?

The main area of the gym is usually the focal point. Ask yourself: Do you enjoy running on a treadmill? Do I want a lot of free weights? Do I need platforms and rubber weights? Do they have a turf area for functional training?   

If you love running, choose a gym with a large number of treadmills, or even other cross trainers, so you won’t have to wait long for them. If you’re a fan of free weights? Make sure you have plenty of iron to go around.  The workout you love is the one you will continue with.  Look for a gym that appears to have training equipment and programs that you would enjoy

One of the primary reasons people join a gym is for the equipment. It’s critical to understand what equipment you now require as well as what you might want to utilize in the future. Take note of what’s available, the overall condition, and the amount of more popular components like squat racks, machines, and treadmills while on your tour. 

Also take notice of the quality of the equipment. The gym’s equipment should be current and up to date. The equipment should be in good working order and free of corrosion. Any damage to the machinery might result in serious injury to you. Train at your own risk. 

How are the amenities and services at the new gym

How are the services and amenities?

What amenities and services does the gym offer?

Over the past 2 decades, I’ve had the pleasure of training clients in all types of gyms. And many were as different as a rainbow is to a rock. Some were big box gyms like LA Fitness or St. Jame’s Sports Complex. Others were bare bones, with nothing but the smell of rust and sweat to get you moving- Oh, how I love that. 

Most gyms will have the typical amenities; showers, lockers, and bathrooms. But if these aren’t going to do it for you, might want to look for a gym that can provide some more comforts. There are gyms that provide saunas, tanning, lap pools, and even rock climbing walls to name a few.  

If you are a parent, like myself, the gym must have a kid’s club so you can workout. Otherwise you’re trying to find a babysitter and that’s an added expense.   

Another amenity that is usually overlooked and underappreciated is Temperature control. This isn’t a deal breaker for me, however for the vast majority of the breathing population it is. It’s an essential element since we sweat and lose water rapidly during an intensive workout, leaving us thirsty and exhausted. If the climate inside the gym is humid or hot, you will become weary quickly, and if the temperature is chilly, you will find it difficult to warm up. As a result, I typically advise my clients to choose a gym that has some sort of air circulation and is somewhere in the 70 dgr range. The more the air temperature maintains a consistent temperature, the better it is for your workout. 

EXCLUSIVE ACCESS FOR GUESTS

The benefits of being a member of a gym are part of the allure of enrolling. However, the services provided by each gym differ. What exactly do we mean? Some clubs may give away “ FREE” stuff . Like guest passes, so you can finally persuade your closest friend or partner to join you at the gym. Some gyms may cater to your taste buds, by providing a free smoothie or breakfast (hello, bagels!) as a thank you for joining the group. Most gyms these days offer supportive groups via online portals and forums where you may connect with other members. These are great for inspiration and motivation while working out. Additionally, several clubs may provide unique services, such as massages, so be sure to inquire about any packages they may offer. 

[The Flipside]

It’s also crucial to understand what’s not included and what the trade-offs are. It’s great to have towels available, for example, but gyms that provide that service may be more expensive, i.e. COST. The word “cost” usually draws attention. When determining how to pick a gym, you should always try to get the most bang for your dollars. Always examine the services provided by the gym before evaluating the price. If you think something is included in the bundle, and they leave it out, you won’t get it once you sign the membership agreement without drawing more cost. 

Another subject that gets overlooked while deciding on a gym is parking. There isn’t anything more irritating than being psyched for an amazing workout and spending half the time driving around trying to find a parking space. If the gym doesn’t have ample parking, you might want to go to a gym that has enough parking. Would you enjoy walking three blocks to your vehicle after an intense leg workout? I wouldn’t.  

Would a personal trainer help me on my weightloss journey

Personal trainer?

Would you enjoy working with a Personal Trainer?

If group fitness courses intimidate you (especially those with titles like “burn”), hiring a personal trainer for a period of time might be a wonderful method to get you started when you’re not sure what to do. Before you join, look into the trainer prices and see whether you’re willing to spend that on top of your monthly dues. Check to see whether the gym provides new members with a free personal training session. Get your feet wet.

Having a certified trainer at the gym is sometimes overlooked when making a selection. Your trainer needs to be certified, in fact, be a qualified trainer. They should have all of the fitness expertise and all sorts of training programs necessary to help you achieve your fitness objectives. Make certain to inquire about your trainer’s certification status. In addition, your professional trainer will protect your safety and help you avoid injuries. 

A wide range of training possibilities

Everyone has various training requirements and preferences; some people prefer to work with a personal trainer one-on-one, while others flourish and perform better in a group setting. As a result, you should choose a gym that provides a range of workout options.

You could like 1:1 training right now, but later discover that a pair training session or a small group class is more your style.

Also, look at the various personal training programs. Fitness professionals have a wide range of specializations and areas of competence. While many instructors are familiar with basic weight training, there are few that are able to incorporate a broader spectrum of training. You need to ask yourself, “What do I need to focus on currently?”  Depending on the gym they may have Specialized Trainer on staff. If they don’t, you could venture out and look for a specialist in the specific area you’re wanting to pursue.

(Related: How to Find the Right Personal Trainer. ) 

 

can I workout with a friend at the new gym

can I bring a friend?

Do you want to go to the gym with a friend?

While working out with a personal trainer is a fantastic method to stay responsible, doing out with friends may also help you stay on track (and it’s also less expensive). Try joining a gym where your friend is already a member, or sign up for a gym membership together! If that isn’t a possibility, think about the gym’s sense of community. Unless you’re searching for a gym that caters to a certain demographic, assessing the members of a gym is tough from the start of a tour. You may spend many hours a week at the gym, and whatever the case may be, you want to make sure you’re in a friendly, comfortable, and encouraging atmosphere that will make you want to return again and again.

The environment in various gyms varies. Some are larger, with individuals who don’t usually attend the same sessions, while others have a tight-knit community where you’ll see the same people at the same times. Are you searching for a group environment to workout in where you could meet a buddy or two, or are you simply looking for a group setting to workout in where you might meet a friend or two?

Are you going to the gym to get ready?

Most may think this is a trivial question, however over the years many of my female clients addressed this in length. Consider how important the locker room is to you. Consider what characteristics are crucial whether you intend on working out in the morning and going directly to the office, or if you plan on working out over your lunch hour. Are you going to the gym to get a pump, and then head out straight to the bar? Is there a mirror space? What about hair dryers? Showers that are pleasant? It’s completely personal (and I, for one, can’t live without a shower). And I’m sure others appreciate my cleanliness.

What is my budget for joing a new gym

What is in my budget?

What is your financial plan?

Once you’ve gone through the entire tour, you asked the important questions. It’s time to figure out what your budget is? It’s a seriously crucial component to making that decision to join. Gym membership rates vary considerably based on where you live, but you can get an idea of how much money you’ll spend in your region by visiting several gyms. Consider whether you’ll have to pay a charge to become a member. There may also be some nice offers going on that you aren’t aware of, so ask a membership adviser about any that are currently available (or see if there are any special discounts for students, veterans, or just budget-savvy people like yourself).

How do you feel about contracts?  Are they a deal breaker?

Over the decades the terminology of “Contract” has changed. Many gyms have switched to using “Agreement.” It definitely comes across softer and less permanent. But you still have to see the value for what you are agreeing to, not the sales rep. If you’re not convinced about the whole “gym thing,” don’t join up for one that forces you to sign a year-long contract. Month-to-month subscriptions are usually a little more expensive, but they allow you more flexibility if you decide it’s not right for you. 

Is it possible to acquire a free trial membership?

If you’re sitting on the fence, and would like to get a better feel for the gym environment, ask for a free trial. Make sure you can test out a gym before committing to it. “It’s crucial to figure out what gym or class is best for you. If you’re deciding between a few gyms, schedule small trial periods at each one before committing to one—It will feel like speed gym dating, but that could be fun.

 Also, whether the trial period is for a day, a few days, or a week, make sure to take full use of it. So check out the equipment, plan out when you believe you’ll be there, and take a couple of classes. Then, at the end of your trial time, ask yourself, “How was my workout?” Did I enjoy the trainer? Did I enjoy the gym’s atmosphere? (You should say yes, yes, and yes!)

What’s the bottom line?

Keep in mind that not all gyms are made equal. The cost of going to the gym varies a lot. Consider the value you’re receiving and the price you’re paying. Is the staff concerned about building a community, maintaining a clean and safe environment, and providing a diverse range of alternatives and amenities? 

Once you’ve found a gym that suits your budget, double-check a few aspects. Are there any extra expenses, such as an annual equipment maintenance charge or cancellation fees, in addition to membership fees? Is it covered if you opt to attend one or two classes? You’ll want to be sure there aren’t any surprises here. Paying additional money out of the blue might leave you with a sour taste in your mouth and a hole in your pocket.

BOTTOM LINE

What’s the bottom line? When looking for a gym, the most crucial thing is that you feel at ease – and eager to work out. It’s a huge decision, however when it comes to your health you’ll end up paying for it on the front end, or the back. After seeing my father go down hill, and then I eventually wound up in the ER, I chose the front-end and improved my quality of life. I need to be there for my son, and enjoy our quality time together. So whatever you choose to do, please speak with your doctor. And take the first step to a better you!

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Food on cuttig board

The Basics of Nutrition: 101

With all of the discussion about diets and trying to stay up with the latest trends these days, I thought it would be a good time to get back to fundamentals. Consider this “Nutrition 101.” For many, this will be a refresher, but for others, it will be new knowledge. I can’t tell you how many times I’ve gone into great length with clients about their diets only to discover afterwards that they didn’t understand some of the basics. To be able to eat to cure our bodies, we must first grasp certain fundamental concepts so that we may acquire more sophisticated knowledge.

What Exactly Is Food?

This appears to be a straightforward question. We’re all familiar with the term “food.” Breakfast, lunch, and dinner are all made with it. Cereal, eggs, sandwiches, hamburgers, bread, potatoes, apples, carrots, and more are all on the menu.

To comprehend how living creatures obtain food, you must first comprehend a scientific explanation of the term food. This definition of food may differ from what you think of when you think of food. People think about food in a variety of ways throughout everyday life. Some argue that juice isn’t considered food because we don’t chew it. Others believe that juice is food since we consume it. We may all think about food differently in regular life, and nobody is confused.

However, scientists conducted tests and discovered that the substances we consume perform various functions in our bodies. Water does not have the same effects on your body as meat, sweets, aspirin, or vitamins. Food has an essential role in the body, according to experts.

The Scientific Definition of food is matter (building materials) that contains energy living things can use to live and grow. All living things need both the matter and energy in food to grow, to heal wounds, and to keep all their parts working.

Where does this energy come from?

We need energy for all activities. Food can be broken down into individual nutrients, Carbohydrates, Proteins, and Fats.  When our body uses carbohydrates, fats, and proteins, energy is released: calories.

A food Calorie is actually a kilocalorie, which is equal to 1000 calories. Calorie is useful in comparing the energy available from different foods when we are deciding what food to eat. For example, a small apple contains only 80 Calories, while a slice of apple pie contains almost 350 Calories.

What are Nutrients? 

Nutrients are the building blocks of nourishment. Nutrients are found in the food we eat, and it is these nutrients that we will investigate further. Nutrients can be subdivided into two categories: Macronutrients and Micronutrients.

– “material consisting essentially of protein, carbohydrate, and fat used in the body of an organism to sustain growth, repair, and vital processes and to furnish energy”

3 Types of Macronutrients

So, “macro” implies “large-scale,” or, as I prefer to conceive of it, “huge.” Consider macronutrients to be the primary components that make up the structure of our diets. Macronutrients are split into 3 subgroups: Carbohydrates, Protein, and Fat.

CARBOHYDRATES– 

I would say they are the most addicting nutrient. The comfort food. Whether it’s simple or complex, they make you feel good, accepted. Sweets and starches for example are carbohydrates. They’re the food group that tens of thousands of Americans shunned during the Atkins diet fad that swept the country. The Low Carb Diet was “the thing,” and people dropped a lot of weight…at least for a while. Many people lost weight until they discovered it was an unsustainable way of life and started eating those pesky carbohydrates again. 

Bread_crumb

Carbohydrates, of course, include cakes, cookies, pastries, sweets, and fruits that have a sweet flavor and contain sugar. Bread, pasta, rice, tortillas, flours, and other grains are examples of meals that are starchy yet don’t always taste sweet. Then there are the starchy vegetables, which must be taken into account in terms of carbs. White potatoes, sweet potatoes, beans, maize, winter squash, and peas are the vegetables in question.

They are a fantastic component of a balanced diet when consumed in their “whole” state. I mean whole grain bread, brown rice, beans, and other fruits and vegetables when I say “whole” form. Of course, sweets have a place on my table, but only sometimes and in moderation.

Why in moderation? Because they are simple carbohydrates. 

Simple carbohydrates are the different forms of sugar, which are easy for the body to process. These sugars are fructose and glucose (found in fruits and vegetables, lactose (found in milk), and sucrose (refined and purified to produce table sugar).  The most important to the body is glucose – the form of the sugar that goes directly to the bloodstream and provides quick energy.

All other sugars must be changed into glucose by the body before the cells can use them. The cells use glucose as their primary source of energy. If the body no longer has a need for the Glucose it is immediately converted by the body to glycogen, a form of starch stored in the muscles and liver, or it is converted to and stored as body fat. Go Straight to the belly. Do not collect 200 dollars. 


Now the flip side to simple carbohydrates are Complex carbohydrates. Starches are complex carbohydrates made up of several units of glucose or other sugars that are linked together to create lengthy chains. Before these chains can be utilized, the body must break them down into single units of glucose. Starches take longer to break down into glucose than sugars. Simple sugars offer energy to the body for a shorter length of time, whereas starches provide energy for a longer period of time. Starch may be found in breads, cereals, pasta, and potatoes. How fast carbohydrates are absorbed depends on their Glycemic Index.

Dietary Fiber is a complex carbohydrate derived from non-digestible plant parts. Dietary fiber comes in two forms: soluble and insoluble. Soluble fiber binds to waste and other chemicals to help them pass through the body. (Oat bran, beans, apples, carrots, and other vegetables contain it.) Insoluble fiber absorbs water and contributes to the diet’s bulk. (Whole grains, as well as the skins and seeds of fruits and vegetables, contain this nutrient.) according to the University of California San Fransico, the recommended daily amount of dietary fiber is 25 to 30 grams a day (check out: https://www.ucsfhealth.org/education/increasing-fiber-intake)

meat_on_plate

Protein is a macronutrient that is present in the largest amounts in animal products like meat and eggs. Amino acids are the building components of protein. Our bodies only use 20 amino acids, despite the fact that there are more in nature. About ten of the 20 are necessary, which means our bodies can’t make them from other compounds and must get them from food. Animal products are called “complete” proteins because they contain all of the necessary amino acids. Protein is required for the growth and maintenance of lean body mass (muscle), as well as the mending of bodily tissue, the synthesis of chemicals and hormones, and a variety of other physiological activities. 

When it comes to animal-based protein, I recommend opting for lean cuts of meat and low-fat dairy products. There are a plethora of tasty and healthy plant-based protein alternatives. Because all fruits and vegetables contain some kind of protein in variable levels, they may be consumed in big quantities to fulfill protein requirements. Soy beans (and soy products like tofu), lentils, sprouts, beans, nuts, and seeds, on the other hand, are particularly high in protein. Throughout the day, I advocate eating lots of these plant-based alternatives as well as a variety of other green leafy veggies.

FAT. Yes, fats are the other food group that has been vilified throughout the years—and rightly so—but they are not to be dreaded in general. Fats serve a critical role in our bodies. It is critical that we include fat in our diet on a regular basis for a variety of reasons, including lining our cell walls and helping in hormone synthesis. Butter, oils, meats, dairy, nuts, seeds, coconuts, avocados, and other foods contain these compounds. Is it true that certain fats are better than others? Yes, of course. In general, I urge individuals to be aware of the fat present in animal products, since it is primarily saturated fat, which can raise cholesterol levels. That includes avoiding chicken skin, eating less fat in steaks and other meats, limiting butter, and opting for lower-fat dairy. Fatty fish (such as salmon, sardines, and anchovies), nuts, seeds, and avocados are all good sources of healthful fats. Fill up on the good fats and consume the bad fats in moderation… Please don’t be afraid of the fat!

Fats contain the most concentrated type of energy of all the nutrients. Lipids include fats.

  • Lipids are organic compounds that resemble carbohydrates but contain less oxygen and do not dissolve in water.
  • One of the necessary nutrients for healthy bodily function is fat. It is necessary to consume a modest amount of fat on a daily basis.

A gram of fat has more than double the amount of energy as a gram of carbs. Fats are found in a variety of bodily tissues and serve as transporters for other nutrients such as vitamins. Fats also enhance the flavor of meals, making them more appealing, although fat consumption should be limited.

At room temperature, saturated fats are generally solid. They have the greatest quantity of hydrogen atoms.

Saturated fats are abundant in tropical oils, butter, and animal fats.

Yummy avacado

Saturated fats in the diet can raise the risk of heart and blood vessel disease, obesity, and some forms of cancer.

Fats that are liquid at normal temperature are known as unsaturated fats.  Monounsaturated fats, such as olive oil and peanut oil, are defined by the absence of one pair of hydrogen atoms. Because they lack two or more pairs of hydrogen atoms, fish oils and most vegetable oils, such as maize, soybean, and sunflower oils, are classified as polyunsaturated fats.

What is Cholesterol?


Eating a lot of high-fat foods, especially saturated fats, can elevate cholesterol levels, which is a waxy, fat-like substance produced by the body. Cholesterol is present in cell and nerve tissue membranes. It is used by the body to produce vitamin D and other hormones. Only animal-derived foods like butter, eggs, and meats contain it. Cholesterol is not an essential vitamin because it is generated in the liver. When cholesterol levels in the body grow, the risk of heart and vascular disease rises as well. Cholesterol builds up on the interior walls of arteries, restricting blood flow to the cells supplied by these vessels.

Cholesterol Comes in Two Forms: LDL and HDL.   LDL cholesterol is the “bad” kind, as it tends to deposit cholesterol on blood vessel walls. HDL is the “good” cholesterol that carries cholesterol from cells to the liver and intestines, where it is regenerated or eliminated. It’s been proven that exercise raises HDL levels while low-fat diets lower LDL levels.

What are Micronutrients? And how important are they?

Now that we’ve come to micronutrients, let’s take a look at this word. Micronutrients are the microscopic nutrients that are sprinkled over our meals to provide nutritional value. The helpers that assist the body to function properly by working in combination with energy-producing substances.

Vitamins and minerals are two types of micronutrients. They are regulating nutrients, which are not absorbed by our systems, and therefore do not supply calories. Instead, the body’s tissues release and absorb vitamins, minerals, and water from the foods we eat.

Now water is the most important nutrient because it facilitates the transport of all other nutrients throughout the body. And is mostly overlooked and not consumed as much as it should. 

Getting your daily dosage of vitamins and minerals is usually as easy as eating a variety of foods in the right amounts.

The majority of physiological functions require vitamins A, B, C, D, E, and K. They’re required for proper growth and overall health. Because our bodies are unable to manufacture vitamins, we must consume a varied diet rich in a range of colors to guarantee that we obtain enough of them.

Vitamins have a role in the development of bones and tissues, as well as the conversion of carbohydrates and fats to energy. Because most vitamins aren’t manufactured by the body, we have to get them through our diet.

Some illnesses can arise as a result of a vitamin deficiency. Vitamins can be classified in two groups: the ones that breakdown fat and may be stored in the body are called fat-soluble vitamins. The vitamins that are water soluble dissolve in water. Meals high in water-soluble vitamins must be consumed more often than foods high in fat-soluble vitamins because water-soluble vitamins are not retained by the body. Fruits and vegetables are good source of water soluble vitamins. 

So what are the water-soluable vitamins?

  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin, Vitamin B6, Folacin (Folic acid)
  • Vitamin B12,
  • Pantothenic acid, biotin,
  • Vitamin C (Ascorbic acid).
 
 
holding-pill

Minerals are basic chemicals present in the environment that are necessary for the body’s functioning. They are utilized to control a wide variety of bodily functions, from bone formation to blood clotting, and they are vital for body structure. Because most minerals are quickly depleted or lost in waste products, we must consume mineral-rich meals on a regular basis to replenish our supply. Except when there is a blood loss, iron is an exception: it is retained and regenerated by the body.

sand falling from hands

Calcium, phosphorus, magnesium, potassium, sulfur, sodium, and chlorine are the major minerals.

  • Calcium is required for blood coagulation and keeps the neurological system in good functioning order.
  • Sodium and potassium assist control the flow of fluids in and out of cells, which is what causes osteoporosis. High blood pressure or hypertension can be aggravated by too much salt in the diet, increasing the risk of heart attack, stroke, or kidney damage. One source of sodium in the diet is table salt. The majority of sodium comes from diet. 
  • Potassium deficiency can cause muscular weakness and irregular heartbeat.

Now, there are some minerals that you only need a small amount of and those are called trace minerals. Trace minerals include iron, iodine, manganese, zinc, copper, and fluorine.

Hemoglobin, a substance present in red blood cells that carries oxygen throughout the body, need iron to function properly. Due to a shortage of iron, the body produces either too few red blood cells or too little hemoglobin, resulting in anemia. As a result, the body’s cells don’t get enough oxygen. 

Iodine is necessary for the thyroid gland to function properly. Hormones produced by the thyroid gland govern the pace at which chemical reactions in our bodies occur. Iodine deficiency causes thyroid gland hypertrophy. The primary sources are seafood and iodized table salt.

I hope this has given you some insight and that you now have a better knowledge of meals! The better we understand nutrition, the more likely we are to make healthy dietary choices. Consider your own diet for a moment. Do you consume a diverse range of foods from each of the macronutrient groups?

Please keep in mind that any advice, diagnosis, or treatment given in this article is not meant to replace professional medical advice, diagnosis, or treatment. All nutritional advice should be addressed with your doctor.

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healthy.diet

5 principles of Healthy Diet.

A healthy diet is based on five principles.

How much time and thought do you put into your dietary decisions? Your body, like a car, need optimal fuel for optimal performance and lifespan. What you eat and drink now, for optimum energy and comfort, and later, to help minimize the risk of certain diseases, is important. While the specifics of each diet may differ, all healthy eating regimens adhere to the following five principles:

Most people associate the term “diet” with short-term weight loss objectives and a plethora of food limitations. The term “diet,” on the other hand, merely refers to what we consume. A healthy diet fosters positive transformation and assists you in incorporating healthy food into your everyday routine. Diet planners frequently advocate the ABCDB approach for establishing a realistic eating regimen, which stands for the five essential principles of adequacy, balance, calorie control, density, be realistic.

Adequacy.

An appropriate diet gives energy and nutrients to the human body for optimal development, maintenance, and repair of tissue, cells, and organs. Water, carbs, lipids, proteins, vitamins, and some minerals are the six nutritional groups on which vital processes and activities rely. These nutrients must be replenished via nutrition in order for the body to function properly. A balanced diet contains meals that provide appropriate levels of essential elements to avoid deficiencies, anemia, headaches, tiredness, and overall weakness.

VARIETY IS THE NAME OF THE GAME.

 While some people are creatures of habit and don’t mind eating the same meals every day, the majority of us want variety. It doesn’t have to be dull to eat well. The USDA’s food categories allow you to get the nutrients you need while still having a wide variety of meals to choose from. Variety is, after all, the spice of life.

When you ask a professional dietitian for their healthy eating advice, they may propose a specific eating plan, such as the USDA Food Guide Pyramid, the Mediterranean Pyramid, the Mayo Clinic Diet, MyPlate or a combination of methods. What criteria do you use to make your decision? You may start by include items that are common to the most popular dietary guidelines, and then alter your choices depending on the plan that best matches your interests and health needs. On any nutritional plan, make careful to limit sugar, salt, saturated fat, and processed foods.

The bottom line is to eat a varied diet that includes:

  • whole grains
  • vegetables and fruits
  • low-fat dairy products
  • lean meats, legumes and eggs
  • healthy fats from nuts and plant oils

Don’t just aim for a diversity of meals, but also for a range of colors. People should consume “all various sorts of fruits and vegetables of diverse sizes, colors, textures, and tastes,” according to registered dietitian Rick Hall of Phoenix, Ariz. Color may be simply added to your dishes. Here are a couple of ideas:

  • Add a handful of blueberries to your cereal for breakfast.
  • For lunch, make a sandwich with roasted red peppers and fresh spinach.
  • Carrot sticks, cauliflower, oranges, or grapes are good snacks.
  • Serve a baked sweet potato with steamed broccoli and whole grain pasta topped with sautéed yellow peppers for supper.

“Everything in moderation; nothing in excess.” 

                      -Socrates

Confused about portions? Although your total caloric needs depend on your activity level, gender, age, current weight, etc., a good measure to go by, in general, is your plate. Fill half of your plate with vegetables and fruit, one-fourth with protein (meat, eggs, legumes) and the other fourth with grains (bread, pasta, etc.) If you want seconds, allow yourself another plate filled with vegetables and fruit only.

Balance.

A well-balanced diet contains meals that provide adequate quantities of each nutritional type. For example, while milk is an excellent supply of calcium and fish is a good source of iron and protein, the two are insufficient on their own. Whole grains, veggies, and fruits also include important vitamins, carbs, and lipids. With its five dietary groups — grains, proteins, vegetables, fruit, and dairy — the United States Department of Agriculture provides an excellent blueprint for a balanced diet. Consuming the recommended number of servings from each category promotes a well-balanced diet.

Plants, Lots of plants.  Plant foods, such as vegetables, fruits, legumes, whole grains, nuts, and seeds, are high in vitamins and minerals, as well as fiber and phytochemicals (natural substances found in plants that provide humans with a variety of health benefits, including antioxidant, anti-inflammatory, and anti-cancer activity). Despite the fact that many plant meals are abundant in nutrients, they are also low in calories. A plant-heavy diet can be excellent for both health and weight reduction because of the combination of high nutritional content and low calories, a feature known as nutrient density. Harvard dietitians created the Harvard Balanced Eating Plate to offer a pictorial depiction of a healthy supper since individuals typically misunderstand how large their servings of fruits and vegetables should be. Produce takes up more than half of the dish.

Sufficient protein A lot of studies suggests that getting enough protein is crucial, but there are a lot of different methods to obtain it, and some are healthier than others. People who eat less meat have a decreased chance of developing chronic illnesses. The most health advantages come from plant protein sources (beans, lentils, soy foods, nuts, seeds, and seafood). Protein intake, along with physical exercise, is critical for being strong, healthy, and self-sufficient.

Fats are not bad. Saturated fats, added sugars, and salt should be kept to a minimum. According to the US government’s Dietary Guidelines for Americans, saturated fat should account for fewer than 10% of daily calories. Added sugars are the same way (sugars added during processing). If you’re on a 2,000-calorie-per-day diet, additional sugars should account for no more than 200 calories per day. Maintain a salt intake of less than 2,300 mg per day. The typical American drinks about 3,400 mg of caffeine per day.

Foods that have been minimally processed. A research published in 2019 by the National Institutes of Health proved that consuming a diet heavy in ultra-processed foods leads to weight gain and harmful changes in blood sugar and cholesterol levels. Use whole foods (unprocessed foods like broccoli, apples, and almonds) and minimally processed foods as much as possible for the healthiest diet (such as plain yogurt, canned tuna, and natural peanut butter). Processing removes nutrients while also adding additional fats, carbohydrates, and salt, as well as other chemicals and preservatives.

Calorie Control.

After you’ve decided what to eat, the next consideration is how much to consume. It is possible to eat nutritious meals and overindulge at the same time. As a result, a calorie allowance that is appropriate must be determined. The quantity of energy received from incoming food must match the amount of energy required to maintain the body’s biological and physiological functions. To put it another way, input must equal output. Weight loss or increase is caused by an imbalance.

Watch what you drink

Remember that what you drink is part of your nutrition picture as well. Let water be your beverage of choice whenever possible. Low-fat milk, soymilk and orange juice are ways to cover some of the food categories on many dietary guides. Try to moderate sugary juices and sodas. If you drink alcoholic beverages, do so in moderation as well.

Density (Nutritional). 

It might be difficult to eat properly without going overboard. You must choose foods that provide the greatest nutrients for the fewest calories. 1 ounce of cheese and 1 cup of fat-free milk, for example, have the same amount of calcium. While both meals are good sources of calcium, milk is more calcium-dense than cheese since it contains the same amount of calcium in half the calories and with no fat. Another example is that calorie allotment is not a helpful tool just based on its numerical value. Despite the fact that a bowl of grapes and a can of Coke have about the same number of calories, the grapes have considerably more nutrients than the cola. A nutritionally sound diet necessitates adequate “budgeting” of calories and nutrients in order to consume fewer calories while maintaining excellent health.

Be Realistic.

In an ideal world, you’d only eat when you’re hungry, never overeat, stay away from junk food, and so on. Normal eating entails occasionally eating when you aren’t hungry and occasionally overeating. Normal eating entails consuming junk food on occasion just because it tastes good or provides comfort. As a regular human being, you are just like that. Give yourself leeway in your dietary strategy to be human rather than being strict about eating. Allow yourself occasional treats, even if they are unhealthy. You may enhance your health by focusing your diet on whole grains, vegetables, fruits, lean meats, legumes, low-fat dairy products, and healthy fats.

Maintain a sense of equilibrium. It’s necessary to eat a range of nutrient-dense meals from all food groups to satisfy nutritional demands. Choosing nutrient-dense meals allows you to receive the nutrients you require while consuming fewer calories. And Those who place severe restrictions on what they can or cannot eat often find it difficult to stick to a pattern of sensible eating. Depriving yourself of foods rich in fat and sugar is not necessary. When eaten on occasion, these treats are not detrimental to your health and often provide enough enjoyment to keep one motivated to continue healthy eating practices.

Resources

American Dietetic Association www.eatright.org The American Dietetic Association Complete Food and Nutrition Guide by Roberta Larson Duyff. Wiley, 2002.

Discovering Nutrition by Paul Insel, Don Ross and Elaine Turner. Jones and Bartlett, 2003.

Food and Nutrition Information Center (FNIC) www.nal.usda.gov/fnic/

Sources: Dietary Guidelines for Americans, 2000 by the Nutrition Information Resource Center (www.usda.gov/cnpp/); The Food Guide Pyramid—Beyond the Basic 4 by Julie Garden-Robinson. USDA Human Nutrition Information Service, 1992; Nutrition by Rick Hall, RD.

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on the ropes

10 Nutritional Rules for Athletic Performance

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You must eat appropriately if you wish to have a slim athletic body. Many people assume that if they only work hard at the gym, they will be alright; however, this is not the case. Diet is far more important than exercise, and here is where many individuals fall short. You must eat a well-balanced diet to have a toned athletic figure; exercise alone will not enough. If you stick to these ten nutritional rules, you’ll be OK.

Eat Clean.

I’ll begin with the most crucial guideline of all: eating well. What does it mean to “eat clean”? To put it another way, if it was created by Mother Nature, eat it; if it wasn’t, don’t. Eat eggs, poultry, fish, fruits, and vegetables, for example, which were created by Mother Nature. Twinkies, candy bars, pizzas, Cheetos, and soda pop are not made by Mother Nature; avoid them. That’s all there is to it. If you stop reading this post right now and just follow the eating clean concept, you’ll be OK, but please keep reading.

Drink Water.

Water offers a number of benefits, the first of which is that it is calorie-free. Drinking a glass of water with your meal may also help you avoid binge eating by filling you up faster and keeping you from overeating. Water makes up 60% of your body and 73 percent of your muscles, so drinking plenty of it is critical, especially if you exercise frequently. Water aids digestion, metabolism, joint lubrication, mineral absorption, and general physiological health and function. In general, it’s a good thing to do. Each day, drink at least 8 glasses of water.

Eat Plenty of Protein.

Protein is essential for muscle growth and maintenance. At least 1 gram of protein per pound of body weight should be consumed each day (This means 180 grams of protein per day for a 180-pound person). Lean meats like fish, chicken breasts, turkey, eggs, and beans are all good sources of protein. A lean piece of steak or lean ground beef can also be used.

pexels-pixabay-33703

High Fiber.

We all know how important fiber is for keeping you regular, yet most of us don’t get nearly enough fiber in our diets. Fiber is even more necessary in a high-protein diet, and let’s face it, almost all high-fiber foods are healthy for you, so eat more. Broccoli, whole grains, apples, beans, peas, and oats are all high-fiber foods.

Protein Shakes.

Protein shakes are a great method to obtain the protein and BCAAs you need while also serving as a meal substitute. Get some vanilla protein powder and some fruit, such as bananas, strawberries, and raspberries, and you’ll be full of vitamins, fiber, and protein in no time.

Stay Clear.

Simple Carbohydrates – Simple carbohydrates are sugars that are readily absorbed by the body and will be stored as fat if not consumed right away. Unless you’re having a cheat meal, you should avoid any simple carbohydrates. White bread, white rice, candies, cookies, normal soda pop, most baked products, most cereals, and essentially anything that contains sugar are examples of simple carbohydrates.

Fried foods – All fried foods should be avoided since they are high in calories and fat and have little nutritional value.

Sodium Nitrate – As a preservative, sodium nitrate is present in lunch meats, bacon, sausage, jerky, and hot dogs. Sodium Nitrate-rich diets have been related to heart disease, Type II Diabetes, and cancer. Fortunately, it is present in foods that aren’t particularly nutritious, so it should be simple to avoid or consume rarely.

Eating Healthy Fats.

Not all fats are harmful to your health. A healthy diet should include healthy fats, particularly those containing Omega-3 fatty acids. Almonds, olives, walnuts, sardines, salmon, and natural peanut butter are all high in beneficial fats. Healthy fats can actually increase fat reduction when compared to a low-fat diet that lacks healthy fats.

Slow Digesting Carbs.

Choose slow-digesting carbohydrates such as whole-wheat bread, oatmeal, beans, brown rice, and wild rice when it comes to carbs. Slow-digesting carbohydrates keep insulin levels low, reducing fat accumulation and keeping you slim.

Get Used to Fruits & Veggies.

This should be self-evident. Fruits and vegetables are extremely beneficial to your health since they are high in vitamins and fiber. Include fruits, vegetables, or both at every meal.

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Reward Yourself.

Let’s face it: if you eat the same healthy diet every day, you’ll become bored and give up, claiming “it’s not worth it.” This is why you should cheat once or twice a week at the absolute least. Get a quick hack to clean up your system before getting back on track.

A cheat meal can throw your body for a loop, which is maybe even more important than getting it out. Your body will adjust and slow down your metabolism as you grow more accustomed to eating healthful meals. This is why you should cheat every few days to throw your body off balance, preventing it from adjusting and maintaining a high metabolism.

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10 suggestions for measuring and controlling portion sizes.

Obesity is on the rise, with more individuals than ever battling to maintain a healthy weight. Overeating and undesired weight gain are considered to be linked to larger portion sizes. Many things, according to research, can impact how much you eat. Virtually everyone eats almost everything they offer themselves. As a result, portion management can help you avoid overeating.

“One’s greatest challenge is to control oneself.” – Kazi Shams

Such a great quote. And it rings true. We can be our worst enemy, especially in regards to eating. The reality regarding calories and weight reduction is that the link isn’t as straightforward as you would believe. In an ideal world, consuming less calories would result in a physique that is both fit and athletic. Yes, it may seem appealing, but remember that when you cut calories, you lose muscle, energy, and essential nutrients.

It’ll only be a matter of time before you run out of calories and nutrients, causing you to give up your diet and binge. To put it plainly, this isn’t the most efficient way to shed pounds. But life is about so much more than calorie counting. Perceptive readers will see that I’m about to expose a surprising truth:

‘Controlling meal portions and macros is critical for weight reduction success.’

 

As a result, here are two things you should do first. 

  • Know your ideal calorie intake 
  • How much of each macronutrient (fats, carbohydrates, and proteins) you’re getting from your meal.

For this, you won’t need a scientific calculator or any other advanced equipment. We’ll keep things as simple as possible so that everyday individulas may achieve the body type and weight they’ve always wanted.

After you learn to trust your instincts and count by hand, you’ll be eating your way to a long and healthy life (which we presume you already know). 

So here are 10 suggestions to help you measure and control portion sizes.

So what is a serving size?

Instead memorizing lists of ounces, cups, and tablespoons, associate meal serving amounts with familiar items.

Take, for example, one of the following dishes:

  • Fruits and vegetables should be around the size of a fist.
  • One dish of spaghetti is about equal to one scoop of ice cream.
  • Meat, fish, and poultry can range in size from a deck of cards to a single hand (minus the fingers).
  • Pretzels and chips are about the size of a handful of snacks in a cup.
  • An apple is approximately the same size as a baseball.
  • A computer mouse is roughly the same size as a potato.
  • A hockey puck is roughly the same size as a bagel.
  • Pancake is around the size of a CD.
  • Steamed rice is the size of a cupcake wrapper.
  • Cheese may be as big as a pair of dice or as big as your entire thumb (from the tip to the base).

As a portion guide, use your plate.

If you don’t like weighing or measuring food, use your plate or bowl as a portion control guide instead.This will help you figure out what macronutrient ratio is ideal for a balanced meal.

Here’s a rough estimate for each meal:

  • Complex carbs: Quarter of the plate — such
    as whole grains and starchy vegetables
  • Vegetables or salad: Half the plate
  • High-fat foods: Half of a tablespoon (approx. 7 grams)
    — including cheese, oils and yes, even butter
  • High-quality protein: Quarter
    of the plate — this includes eggs, dairy, meat, tofu, poultry, fish, and beans

Remember that everyone’s nutritional needs are different, so this is only a recommendation. Those who engage in more physical activity, for example, require more nutrition. Consuming vegetables and salads, which are inherently low in calories but high in fiber and other nutrients, may help you avoid high-calorie meals.

If you need further help, several Retailers provide portion-control plates.

Use your hands as a measuring tool.

Another method for determining proper portion size without the use of measurement equipment is to just use your hands.

Because your hands are usually proportional to your body size, bigger persons who need more food have bigger hands.

For each meal, here’s an approximate guide:

  • High-protein meals, such as meat, fish, chicken, and beans, are served in palm-sized quantities for women and two palm-sized servings for males.
  • Salads and vegetables: For women, a fist-sized portion and for males, two fist-sized servings
  • High-carb meals, such as whole grains and starchy vegetables, should be consumed in one cupped-hand portion for women and two cupped-hand portions for men.
  • Foods high in fat: — such as butter, oils, and nuts — one thumb-sized quantity for women and two for men

When eating out, request a half portion.

Restaurants are natorious for their large portions. Restaurant serving sizes are on average 2.5 times larger than standard serving sizes, and in some circumstances up to 10x larger.

When dining out, you may want to request a half portion or a children’s meal. This could save you a lot of calories and keep you from overeating. Instead of a main course, you can share a meal with a partner or order an appetizer and a side dish.

Other ideas include ordering a side salad or vegetables, requesting sauces and dressings separately, and avoiding buffet-style, all-you-can-eat restaurants. Lord knows I have taken full advantage of that-UGH so Full. 

The size of the plate matter, go smaller.

According to research, the size of plates, cutlery, and glasses may inadvertently influence how much food someone consumes. Using large plates, for example, might make meals appear smaller, which can contribute to overeating.

According to one study, people who used a large bowl ate 77 % more pasta than those who used a medium-sized bowl. That’s nuts. 

Another study revealed that when nutritional experts were given bigger bowls and serving spoons, they ate 31% more ice cream. I enjoy ice cream as much as the next person, but I can only take so much. Surprisingly, the vast majority of individuals who ate more due of bigger servings were completely unaware of the change.

As a consequence, replacing your usual plate, bowl, or serving spoon with a smaller one can help you eat less and avoid overeating. After eating from a little dish, most people are equally as satiated as they are after eating from a large one.

Water-The ultimate drink

Drinking a glass of water up to 30 minutes before a meal can help with portion control. Drinking enough of water will make you feel less hungry. When you’re well hydrated, it’s also simpler to distinguish between hunger and thirst.

In middle-aged and older adults, drinking 17 ounces (500 ml) of water before each meal resulted in a 44 percent greater weight reduction over 12 weeks, most likely due to reduced food consumption.

Similarly, obese and overweight older people who drank 17 ounces (500 ml) of water 30 minutes before a meal ate 13% less calories without seeking to make any changes absorbed 13% fewer calories.

 Drinking the same quantity of water just before a meal enhances the feeling of fullness and reduces food consumption. As a consequence, having a glass of water before each meal can help you keep track of your portions and avoid overeating.

Slow down when you eat. 

Eating fast makes you less conscious of when you’re full, which raises your chances of overeating.

Slowing down might help you eat less since your brain can take up to 20 minutes to recognize that you are full after eating. When compared to eating rapidly, one research in healthy women found that eating slowly resulted in greater sensations of fullness and a decrease in food consumption.

Furthermore, ladies who ate slowly were more likely to enjoy their meal.

Now when eating on the move, or being preoccupied, or while watching TV increases your chances of overeating. As a result, concentrating on your meal and refusing to rush it improves the likelihood that you will enjoy it and keep your portion sizes under control.

Take smaller meals and chew each mouthful at least five or six times before swallowing, according to health experts.

Never eat directly from the container.

Overeating and a lack of understanding of proper portion proportions are encouraged by jumbo-size packaging or meals served from big containers.

This is especially true when it comes to snacking. People, regardless of food flavor or quality, seem to consume more from large packages than tiny ones, according to research.

People tend to eat 129 % more candy from a large containers rather than from a smaller ones. Is it because they think it’s never ending?

To avoid eating more than you need, dump snacks into a small dish instead of consuming them straight from the package. The same may be said for large family dinner servings. Re-portion food onto plates before serving, rather than serving it straight off the burner. This will keep you from overfilling your plate and from asking for seconds.

Always be aware of the serving size.

We can’t always rely on our own assessment of portion size. This is due to the fact that a variety of factors influence portion control.

However, investing in a scale or measuring cup to weigh meals and accurately measure your intake may be beneficial.

Reading food labels also makes you more mindful of correct portion sizes.

Knowing the recommended serving sizes for regularly consumed foods can aid with portion control.

Some instances are as follows:

  • 1/2 cup cooked pasta or rice (75 or 100 grams, approx.)
  • 1–2 cups (150–300 grams) vegetables and salad
  • 1 cup cereal for breakfast (40 grams)
  • 1/2 cup cooked beans (90 grams)
  • 2 tbsp nut butter (16 grams)
  • 3 ounces cooked meat (85 grams)

You don’t have to measure your meals all of the time. However, doing so for a short period of time may be beneficial in terms of developing awareness of what an acceptable portion size looks like. You might not need to measure anything after a while.

Track what you eat.

It’s amazing how many people are shocked by how much food they consume.

Roughly, 21% of those who eat more as a result of having bigger serving bowls denied doing so. Writing down everything you eat and drink might help you become more aware of the types and amounts of meals you’re ingesting.

Those who keep a food diary tend to lose more weight overall. This is mostly due to their becoming more conscious of what they ate, especially their bad choices, and adjusting their diet appropriately.

 

Bottom Line

Let’s face it, unwanted weight gain might be caused by large portion sizes. We’ve all done it. I used not be able to control my portion sizes.

You may, however, take a number of practical steps to keep portions under control. These simple changes have been shown to reduce portion sizes without losing taste or feeling full.

For example, measuring your food, using smaller plates, drinking water before meals, and eating slowly can all help you prevent overeating.

Finally, portion control is a simple fix that enhances your quality of life while also reducing your risk of binge eating.

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Kegel exercises

Kegel Exercises: A How-To Guide

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Urinary incontinence and other pelvic floor disorders can be prevented or controlled with kegel exercises. Here’s how to do Kegel exercises correctly, step by step.

The pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum, are strengthened with kegel exercises. Kegel exercises, commonly known as pelvic floor muscle training, can be performed at any time. Begin by learning about the benefits of Kegel exercises, and then follow these instructions for contracting and releasing your pelvic floor muscles.

Why are Kegel exercises important?

Pregnancy, delivery, surgery, age, prolonged straining from constipation or persistent coughing, and being overweight are all factors that might weaken your pelvic floor muscles.

You might want to strengthen your pelvic muscles, as well as your abs, if you have ever: 

  • While sneezing, laughing, or coughing, leak a few droplets of pee (stress incontinence)
  • Just before losing a big volume of pee, have a strong, abrupt need to urinate (urinary urge incontinence)
  • Stool with a leak (fecal incontinence)

Kegel exercises can also be used to help alleviate discomfort during pregnancy or after childbirth.

Women who have significant urine leakage when they sneeze, cough, or laugh will benefit less from kegel exercises. Kegel exercises are also ineffective for women who leak tiny volumes of pee owing to a full bladder (overflow incontinence).

Pelvic floor muscles, and bladder placement

What are Kegel exercises and how do you practice them?

To get started, follow these steps:

  • Find the appropriate muscles. Stop urinating in the middle of it to identify your pelvic floor muscles. You may practice the exercises in any position after you’ve identified your pelvic floor muscles, though lying down may be the most convenient at first.
  • Make improvements to your technique. Imagine you’re sitting on a marble and tense your pelvic muscles as though you’re raising the marble to conduct Kegels. Experiment with it for three seconds at a time, then relax for three seconds.
  • Maintain your concentration. Concentrate solely on contracting your pelvic floor muscles for the maximum effects. Avoid flexing the muscles in your belly, thighs, and buttocks. Hold your breath as little as possible. Instead, take deep breaths throughout the workouts.
  • REPEAT, at least 3x per day. Aim for three sets of 10 to 15 repetitions each day at the very least.

Kegel exercises should not be used to start and stop your urine stream. When you do Kegel exercises while emptying your bladder, you risk incomplete bladder emptying, which raises the risk of a urinary tract infection.

When you’re facing difficulties.


Don’t be afraid to seek assistance if you’re having difficulties completing Kegel exercises. Your doctor or another health care provider can provide valuable input to help you isolate and exercise the proper muscles.

Vaginal weighted cones or biofeedback may be helpful in some situations. You put a vaginal cone into your vagina and utilize pelvic muscle contractions to keep it in place as you go about your regular activities. A pressure sensor is inserted into your vaginal or rectum during a biofeedback session by your doctor or another health care professional. A monitor will measure and display your pelvic floor activity when you relax and contract your pelvic floor muscles.

When should you anticipate results?

If you practice Kegel exercises on a regular basis, you should see effects in a few weeks to a few months, such as less frequent pee leaks. Make Kegel exercises a part of your everyday regimen for long-term advantages.

For a complete program that effectively and safely strengthen the pelvic floor and core. ====>

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