#1 Leafy greens
Medical experts call them one of nature's miracle foods. Leafy greens like Swiss chard and kale are high in nutrients like folate and vitamins A and C that can lower your risk of cancer. Just one cup of dark, leafy greens a day could also prevent diabetes and high blood pressure.
#2 Nuts
Many nutritionists recommend nuts like almonds, cashews and walnuts because they're high in natural fiber. Fiber slows your digestive process, keeping hunger and unhealthy mid-afternoon snacks at bay. Goodbye vending machine runs!
#3 Onions
Studies show that consuming onions on a regular basis may reduce symptoms of asthma and the risk of developing stomach cancer. Add them to soups and stir-fry, and just remember -- the stronger the onion, the greater the health benefit.
#4 Whole grains
Refined grains, like white rice and pasta, have lost 90% of their nutritional value through the refining process. As if that weren't reason enough to choose whole grains like brown rice, quinoa and whole oats, a recent study showed that a diet rich in whole grains actually flattens your belly by reducing fat storage in your lower abdominal region.
#5 Yogurt
Making yogurt part of your daily eating routine can improve your digestion -- if you're buying the right stuff. Check that the label lists "active cultures" to make sure you're getting healthy probiotics, and pick a yogurt rich in vitamin D to prevent osteoporosis
Showing posts with label Circuit; Boost Fitness. Show all posts
Showing posts with label Circuit; Boost Fitness. Show all posts
Wednesday, March 31, 2010
Monday, January 18, 2010
10 Commonly Used Excuses to Avoid Exercise
1. Excuse: “I’m too busy at work during the day to find time to workout.”
Truth: Everyone is busy, and if it’s time on this earth you value, you should put your health first. If you don’t, what you're actually doing is letting time slip right through your fingers. Exercise improves your mood, your energy level, and promotes better sleep; making you more efficient at all those daily tasks that eat up your time. Make exercise a daily priority by scheduling it into your calendar or "to-do" list, like you would for any important meeting. Then, you will hold yourself accountable and exercise will feel like a natural part of your workday.
2. Excuse: “Health club memberships are too expensive.”
Truth: Memberships are available at a variety of price points, some as low as $19. In 2008, average monthly membership costs a little over $40. In 2010, $40 can get you a manicure/pedicure, a date night at the movies, or maybe a new sweater. When you evaluate where to allocate your $40, remember that those purchases, and most others, cannot improve your health or save you money, but exercise can, so plan your investments carefully.
3. Excuse: “Everyone at the gym is fit and in shape.”
Truth: People of all populations, ages, genders, weights, shapes, sizes, and skill levels workout at a club. Club staff, personal trainers, and other members will help ease you into the club environment. A trainer can show you the ropes, make you feel at home, and demonstrate proper exercise technique so you’ll feel like a pro on the fitness floor. Meeting a new workout buddy or bringing a friend can also provide the social support you need to get started and maintain your routine.
4. Excuse: “Why join a health club when I can exercise outside?”
Truth: Sunshine is beautiful, but exposes you to harmful UV rays. Every day is unpredictable - rain, shine, sleet, heat, cold, or snow, a health club provides a protective environment for working out; no matter what the weather is like outside.
5. Excuse: “I’m not overweight, so I don’t need to exercise.”
Truth: This is a big misconception. Exercise is not just a way to lose weight, but also a way to keep yourself healthy. People of any weight can have underlying health problems like diabetes, heart disease, and osteoporosis that can go undetected. Cardio and weight training help build a healthy heart, lungs, muscle mass, and strong bones; which are key to combat disease as you age and will help you live a long and healthy life. 7, 8
6. Excuse: “Dieting alone will yield the same results as exercising.”
Truth: Exercise is one of the most central components in maintaining your weight and improving long-term results. Ultimately, the most successful weight management plan is a combination of a healthy diet and daily exercise.
7. Excuse: “I can just workout at home on my own equipment or with fitness video games.”
Truth: Setting up a home gym means buying expensive equipment, taking up precious space, and spending time and money for equipment maintenance. A decent treadmill can cost about $1,000 (that’s the price of over two years of membership at a health club!). At home you’re on your own - you have no professional there to ensure proper technique and to help prevent injury. As far as video games go, a new study says Wii Fit provides insufficient stimulus for fitness changes and no major improvements in daily physical activity, muscular fitness, flexibility, balance or body composition. Leave the video games to Mario. Besides, it’s good for your mental health to get out of the house and go to the club for a change of scenery and to socialize, instead of being home alone. 9
8. Excuse: “There aren’t enough things to do at a health club.”
Truth: Boredom? Impossible! If it’s variety you want, health clubs have it: treadmills, ellipticals, weight machines, personal training, yoga, pilates, zumba, spinning, basketball, racquet sports, swimming, nutrition counseling, and spas. Not to mention a friendly staff of trained professionals.
9. Excuse: “Exercise isn’t all that important to my health.”
Truth: If exercise were a pill, it’d be the most potent and effective one ever made. Lucky for us, you don’t need to wait for a prescription; you just need to decide to get up and go. Regular exercise prevents chronic disease like diabetes, arthritis, and heart disease, increases productivity, improves your mood and your energy level, minimizes stress, promotes better sleep, and leads to decreased work absenteeism. Still need convincing? 1, 2, 4, 7
10. Excuse: “I can’t find a health club that fits my needs.”
Your already at our blog - might as well come to the club at least. With three convenient locations, great classes, personal training and memberships starting at just $19 a month - Boost Fitness might be just what you are looking for.
Truth: Everyone is busy, and if it’s time on this earth you value, you should put your health first. If you don’t, what you're actually doing is letting time slip right through your fingers. Exercise improves your mood, your energy level, and promotes better sleep; making you more efficient at all those daily tasks that eat up your time. Make exercise a daily priority by scheduling it into your calendar or "to-do" list, like you would for any important meeting. Then, you will hold yourself accountable and exercise will feel like a natural part of your workday.
2. Excuse: “Health club memberships are too expensive.”
Truth: Memberships are available at a variety of price points, some as low as $19. In 2008, average monthly membership costs a little over $40. In 2010, $40 can get you a manicure/pedicure, a date night at the movies, or maybe a new sweater. When you evaluate where to allocate your $40, remember that those purchases, and most others, cannot improve your health or save you money, but exercise can, so plan your investments carefully.
3. Excuse: “Everyone at the gym is fit and in shape.”
Truth: People of all populations, ages, genders, weights, shapes, sizes, and skill levels workout at a club. Club staff, personal trainers, and other members will help ease you into the club environment. A trainer can show you the ropes, make you feel at home, and demonstrate proper exercise technique so you’ll feel like a pro on the fitness floor. Meeting a new workout buddy or bringing a friend can also provide the social support you need to get started and maintain your routine.
4. Excuse: “Why join a health club when I can exercise outside?”
Truth: Sunshine is beautiful, but exposes you to harmful UV rays. Every day is unpredictable - rain, shine, sleet, heat, cold, or snow, a health club provides a protective environment for working out; no matter what the weather is like outside.
5. Excuse: “I’m not overweight, so I don’t need to exercise.”
Truth: This is a big misconception. Exercise is not just a way to lose weight, but also a way to keep yourself healthy. People of any weight can have underlying health problems like diabetes, heart disease, and osteoporosis that can go undetected. Cardio and weight training help build a healthy heart, lungs, muscle mass, and strong bones; which are key to combat disease as you age and will help you live a long and healthy life. 7, 8
6. Excuse: “Dieting alone will yield the same results as exercising.”
Truth: Exercise is one of the most central components in maintaining your weight and improving long-term results. Ultimately, the most successful weight management plan is a combination of a healthy diet and daily exercise.
7. Excuse: “I can just workout at home on my own equipment or with fitness video games.”
Truth: Setting up a home gym means buying expensive equipment, taking up precious space, and spending time and money for equipment maintenance. A decent treadmill can cost about $1,000 (that’s the price of over two years of membership at a health club!). At home you’re on your own - you have no professional there to ensure proper technique and to help prevent injury. As far as video games go, a new study says Wii Fit provides insufficient stimulus for fitness changes and no major improvements in daily physical activity, muscular fitness, flexibility, balance or body composition. Leave the video games to Mario. Besides, it’s good for your mental health to get out of the house and go to the club for a change of scenery and to socialize, instead of being home alone. 9
8. Excuse: “There aren’t enough things to do at a health club.”
Truth: Boredom? Impossible! If it’s variety you want, health clubs have it: treadmills, ellipticals, weight machines, personal training, yoga, pilates, zumba, spinning, basketball, racquet sports, swimming, nutrition counseling, and spas. Not to mention a friendly staff of trained professionals.
9. Excuse: “Exercise isn’t all that important to my health.”
Truth: If exercise were a pill, it’d be the most potent and effective one ever made. Lucky for us, you don’t need to wait for a prescription; you just need to decide to get up and go. Regular exercise prevents chronic disease like diabetes, arthritis, and heart disease, increases productivity, improves your mood and your energy level, minimizes stress, promotes better sleep, and leads to decreased work absenteeism. Still need convincing? 1, 2, 4, 7
10. Excuse: “I can’t find a health club that fits my needs.”
Your already at our blog - might as well come to the club at least. With three convenient locations, great classes, personal training and memberships starting at just $19 a month - Boost Fitness might be just what you are looking for.
Wednesday, January 6, 2010
Beat the Winter Blues with Exercise
Anybody who has ever exercised on a regular basis will tell you that they get a high from a good sweat session. It has long been believed that the body releases feel good hormones after exercise that are responsible for that great feeling. Recent research has proved this theory directly relating your workout with a feel good sensation.
Endorphins, the bodies all natural feel good painkillers are released post workout and are responsible for that after exercise bliss. Scans of athletes brains revealed that immediately after exercise regions of the brain associated with mood are flooded with endorphins. The greater the flood of endorphins the better the high. If you tend to suffer from the winter blues then try out exercise as an all natural ‘medication’ from your usual depression. The only side effects will be a better body.
Saturday, November 28, 2009
Top 10 Fitness Trends from 2009
“The non-profit American Council on Exercise (ACE) has announced the top ten fitness trends from 2009, based on its annual survey of personal trainers, group fitness experts, advanced health and fitness specialists and lifestyle and weight management consultants. The survey revealed that boot camp-style workouts, which were named the most popular workout in 2008, were also the most popular fitness trend in 2009. The following represents ACE's listing of the top trends for 2009: 1. Boot Camp-Style Workouts: 2. Budget-Friendly Workouts: 3. Specialty Classes: 4. Getting Back to Basics 5. Circuit Training 6. Kettlebells 7. Boomer Fitness 8. Technology-Based Fitness 9. Event or Sport-Specific Exercises 10. Mixing It Up.”
Boot Camp-Style Workouts: Boot camp workouts remain extremely popular because they provide a total-body workout that's varied, fun and challenging. Up to 600 calories can be burned during a boot camp session, which is obviously going to facilitate weight loss.
Specialty Classes: While yoga and Pilates will remain strong, dance-based classes were all the rage this year. Zumba, a fitness program inspired by Latin dance, combines South American rhythms with cardiovascular exercise. Bollywood, ballroom, Afro-Cuban and other exotic dance styles grew in popularity thanks to shows such as Dancing with the Stars and So You Think You Can Dance.
Getting Back to Basics: Despite the fact that many exercises and equipment are becoming more advanced and trendy, trainers continued to focus on basic movements and techniques with their clients.
Circuit Training: Studies have shown that interval training combining strength training and cardiovascular activity at different intensities provides a more time-efficient workout than participating in traditional aerobic and weight training sessions
Event or Sport-Specific Exercises: Despite the emergence of new and trendy workouts, sports or recreational activities remained a popular way to stay in shape.
Mixing It Up: Traditional programming has changed from what's called linear progression to undulating, as research shows similar if not better results. For example, mixing low-intensity cardio with intervals on different days, and mixing high-volume, low- intensity weight training with low-volume, high-intensity training on alternate days.
Boot Camp-Style Workouts: Boot camp workouts remain extremely popular because they provide a total-body workout that's varied, fun and challenging. Up to 600 calories can be burned during a boot camp session, which is obviously going to facilitate weight loss.
Specialty Classes: While yoga and Pilates will remain strong, dance-based classes were all the rage this year. Zumba, a fitness program inspired by Latin dance, combines South American rhythms with cardiovascular exercise. Bollywood, ballroom, Afro-Cuban and other exotic dance styles grew in popularity thanks to shows such as Dancing with the Stars and So You Think You Can Dance.
Getting Back to Basics: Despite the fact that many exercises and equipment are becoming more advanced and trendy, trainers continued to focus on basic movements and techniques with their clients.
Circuit Training: Studies have shown that interval training combining strength training and cardiovascular activity at different intensities provides a more time-efficient workout than participating in traditional aerobic and weight training sessions
Event or Sport-Specific Exercises: Despite the emergence of new and trendy workouts, sports or recreational activities remained a popular way to stay in shape.
Mixing It Up: Traditional programming has changed from what's called linear progression to undulating, as research shows similar if not better results. For example, mixing low-intensity cardio with intervals on different days, and mixing high-volume, low- intensity weight training with low-volume, high-intensity training on alternate days.
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