SORE FOR DAYS??

Have you ever had a workout so good that it left you feeling sore for days afterwards??? Well the good news it that you probably worked your muscles really well but the bad news is that you probably didn’t eat the best post workout meal. This is a very important step in the building and recovery process for your body.  As a result of not refueling your body with the proper nutrients it needs, you’re going to be super sore.

Now there are some occasions where you eat the best post workout meal full of complex carbs, high protein and full fat and you’re still walking around for days afterwards aching in pain. So what’s the problem? What are we doing wrong?

Here is where I like to introduce magnesium to the body. Magnesium is the absolute best way to help relieve muscle stiffness/soreness. It also has other proven health benefits that I bet you never would have considered. 

HEALTH BENEFITS OF MAGNESIUM

• Aids in the absorption of calcium, to maintain healthy bone density and helps in the prevention and treatment of osteoporosis.
• Benefits patients affected with Coronary Artery Disease, heart attack, high blood pressure, and arrhythmias.
• Magnesium supplements are recommended for athletes to prevent leg cramps and to help the body produce more energy.
• Relieves pain from injury and trauma.
• Natural sleep aid
• Reduces stress and anxiety
• May aid in the prevention and onset of Type 2 Diabetes.
• Reduce blood pressure levels.
• Prevent kidney stones and gallstones.
• Helps with effective stress management, constipation and migraine headaches.
• Helps regulate body temperature.
• Magnesium is very important in nerve conduction and its deficiency leads to increased nerve excitability that produces muscle spasms.
• Magnesium helps normalize breathing patterns in people with asthma by relaxing bronchial muscles to relieve the signs and symptoms of asthma like wheezing, breathlessness, and cough.
• Magnesium for women helps to reduce premenstrual symptoms. It particularly helps in relieving breast tenderness, bloating, insomnia, weight gain and swelling of legs.

For those who don’t want to take any extra supplements/vitamins/minerals I’ve complied a list of foods that are rich in magnesium. It’s simple! Just add these foods into your regular diet!!!

FOODS HIGH IN MAGNESIUM

• Soy, Squash & Pumpkin seeds
• Almonds, Cashews, Brazil & Pine Nuts
• Dark Leafy Greens
• Beans & Lentils
• Fish
• Whole Grains
• Avocado
• Plain Yogurt
• Dark Chocolate
• Bananas
• Dried Figs

You can purchase Magnesium pills at the Vitamin Shoppe, Super Supplements, and GNC. Tablets are the most common way to introduce magnesium into your diet, but it also comes in a powder or liquid form. The powder is perfect if you’re a tea drinker – just toss & go!

Remember to read the ingredients and do your research when looking for Magnesium to purchase. There’s a ton of hidden nasty gems in those pill/powder bottles so beware! I am also happy to answer any questions you may have.

Lastly, a great way to introduce magnesium into your body and alleviate some of those aches and pains it to soak in an Epsom Salt bath!!  Epsom salt is rich in magnesium and very easily absorbed through the skin.

Enjoy sleeping more, less muscle cramps & a stress free life!!

DESKERCISE! Tips and Tricks to Exercise at Work

Remember the days when “work” meant manual labor with a side of sweat, blood, and tears? Neither do we. These days, it seems we’re more likely to log hour after idle hour with our bums glued to our seats. And while you may be an Excel champ by day and gym rat by night, you’re still sitting at your desk for upwards of 8 hours and only getting around an hour of gym time.

So what’s a worker chained to his/her desk supposed to do? Luckily, short bouts of aerobics, strength exercises, and stretching in between conference calls and emails can help improve fitness levels and heart health as well.

CARDIO

The Twinkle Toe

Tap into your inner Fred Astaire by speedily tapping those toes on the floor. Or a harder version: stand in front of a small trashcan and lift up those legs to tap the toes on it’s edge, alternating feet, in soccer-drill fashion.

Stair Master

Want to avoid elevator small talk in favor of elevating the heart rate? TAKE THE STAIRS! Accelerate on the straight-away and take two at a time on every other flight for a real leg burn.

The Slog, Then Jog

Instead of slogging away for hours nonstop, take a mini break for a stationary jog. Pop up from your chair and jog in place. Willing to work a little harder? Pick up those knees. Continue for a minute, return to your spreadsheet, and repeat.

The Cubicle Wanderer

Walking during work is completely underrated. Take a stroll down the hall to catch up with coworkers or welcome a new employee. Or, instead of dialing extensions and sending lazy emails to the manager two doors down, put in some face time.

The Mover and Shaker

There’s nothing wrong with a brief moment to get your groove on. Release stress and spark some energy with a quick bout of dancing.

LEGS and BUTT

The Wall Sit

Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until your thighs are parallel to the floor. Sit and hold for 30-60 seconds. Extra burn- try crossing the right ankle over the left knee, hold for 15 seconds, then switch sides. Fun Fact- the world record for wall sits was 12 hours!!

The Patient Printer

The boss wants a 200-page presentation printed perfectly. Why stand around lazily waiting when you could be sculpting your calves with calf raises? Stand with feet shoulder-width apart, press up onto the tippy toes, pause at the top, and then lower back down. Repeat for three sets of 12-15 reps or until the printing, faxing, or scanning is done. Level up with raising only on leg at a time!

The Seated Leg Raise

They’re hardly noticeable underneath the desk. While seated, straighten one or both legs and hold in place for 5-10 seconds. Then lower to the ground without touching the floor. Repeat (alternating legs if raising them separately) for 15 reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for added weight.

The Desk Squat

Start standing with feet should width apart (and the desk chair pushed out of the way). Bend the knees slightly so the thighs are almost parallel to the ground, as if sitting in a chair. Complete 12-15 reps and repeat for 3-4 rounds.

The Lunch Break Hammy

Strengthen your hamstrings with a standing leg curl. Stand behind your chair and hold onto it for support. Gently kick on foot back, aiming the heel for the top of your thigh. Lower the foot back down slowly and repeat exercise with other leg. Do 10 reps, take a bite of your lunch and then do 10 more.

SHOULDERS and ARMS

Cubicle Dip

Tricep dips can be done almost anywhere, including the office. Use a sturdy desk or a non-rolling chair; sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With your feet planted on the floor take a step or two away from the desk or chair; straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.

Say a Prayer

Whether you’re praying for a project extension or more defined arms. Sit in your chair with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold for 15-20 seconds. Release and repeat the sequence until you feel the burn.

Shadow Boxing

Stand and throw out a few jabs, hooks, and uppercuts in rapid succession while feet are moving (like a boxer). Continue for a minute, rest, and repeat.

The Flapper

Standing feet shoulder width apart, slight bend in the knees, and bend forward. Place arms at your side with your palms facing toward the ceiling. Pulse the arms for 30 seconds and repeat 3-4 rounds.

The Casual Push Up

Casually place hands against the wall, shoulder width apart, and feet away from the wall in a diagonal position. Lean into the wall, just as you would do a push up, and then push back out. Do 15 reps for 2-3 rounds.

CORE

The Desk Chair Swivel

Use the swivel to your advantage. Sitting upright on the edge of your chair with your feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Next, use your core to swivel the chair from side to side. Complete 15 reps and repeat 2-3 rounds.

Flutter Kicks

Sitting on the edge of your seat, lean your upper body away from your knees, and hands lightly grasping either side of your chair. Lift your legs about 8 inches off of the ground. Rapidly flutter kick your toes for 30 seconds, rest and repeat for 3-4 rounds.

Leg Pull-Ins

These are a lower ab exercise and are commonly done on an exercise bench. Sit on the front part of your chair and extend your legs out straight in front of your body. Grab the edges of the chair behind your buttocks, lift your legs 6 inches off the floor and lean back slightly. Pull your knees into your chest as you lean forward. Squeeze forcefully, extend your legs back out and repeat.

Plank

Place your hands on the edges of your chair or work desk and walk your feet backwards until your body forms an angle. Place your toes hip-width apart and lift your hips in the air to form a straight line from your shoulders to you heels. Hold for 30 to 45 seconds.

Sitting

An exercise ball is a fitness tool that you can use to replace your chair to work your abs and core. While sitting on a ball at your desk, you can improve your balance and tone your core muscles. Sit up straight on the ball with your feet planted firmly on the floor. Feel your abs contracting to yourself in good alignment. While seated on the ball, move your hips around in circular motions. Do a set going clockwise then change and do a set going counterclockwise.

Beat the Afternoon Slump

We have all been there: a super-productive morning finishing projects, working towards inbox zero, and fighting the urge to tweet at co-workers. Then the clock strikes two and we might as well pull down the shades, throw on pajamas, and hop into bed. It’s completely normal to feel super-tired once the afternoon rolls around. Sleep patterns may be to blame for the midday-slump. Out “sleep signals” peak at night and during the afternoon (around 2pm), which may explain why, we want to grab an afternoon catnap. Other factors, like what we eat, hydration levels, and how much time we spend staring at a screen can also affect those tired eyes.

So to beat the mid-afternoon slump, try these tips to boost energy and feel lively all day long.

QUICK FIXES

• Workout- A midday trip to the gym may not only boost productivity, it can ward off sleepiness, too. Stick to some light aerobic exercise before getting back to the books. Don’t have time to hit the gym? Try some “deskercises” to work out at work.
• Step Away From the Screen- In order to avoid eyestrain, which can make your eyes feel tired, keep a safe distance from the computer screen-about an arm’s length.
• Stretch It Out- Feeling stiff? Stretching out can provide a quick boost of energy. If there’s no stretching station in sight, try some desk stretches to keep the muscles loose.
• Move Around- A change of scenery may boost productivity, so do some work at a coffee shop or camp out in a meeting room. Try to park near a window for some natural light, which also helps to keep us alert.
• Sip on some Green Tea- With less caffeine than a cup of coffee, a mug of green tea can give us that afternoon pick-me-up without keeping us awake all night. Plus the nutritional benefits are enough to keep anyone wide-eyed and perky.
• Talk It Out- Instead of emailing a coworker down the hall, take a trip to his/her desk and talk in person. This’ll stretch out the legs while providing a break from staring at the screen.
• Try a Walking Meeting- Take that meeting to the road and discuss what you would in the office outdoors. Take a lap around the neighborhood or the building for some fresh air.
• Take a Break- Take five minutes to do something besides work (like calling a friend or doing a crossword puzzle) in order to give your body and mind a break.
• Turn Up The Tunes- Listening to some favorite music might help us focus and feel more energized. Listen with headphones to really hone in on a task and side-step sleepiness.

ALL-DAY ASSISTS

Try to get into the habit of these helpful tips in order to prevent the midday slump from happening in the first place.

• Remember Breakfast- Forgoing the most important meal of the day may lead to an energy crash around 2pm. Remember to eat a healthy breakfast to sustain energy throughout the day. Tight for time? Prep the night before. Be prepared.
• Avoid Sugar- A little sugar may go a long way- in the wrong direction. Consuming some sweets may provide a sugar-high that will only lead to a sugar crash, making us even sleepier.
• Stay Hydrated-In order to avoid dehydration and its sleepy side effects, just keep sipping.
• Skip the Booze- Ease up at the office happy hour. Fatigue is a symptom of the good ol’ hangover, so avoid drinking during the week and when you do have a drink, keep the consumption at a minimum.
• Get Enough Sleep- This may be a no-brainer, but getting enough sleep Is vital to staying energized throughout the day.

Caffeine Fix Facts

Caffeine is one of the top most commonly consumed ingredients in the world. Whether it be from coffee, tea, soda, cocoa or other sources, it’s clear that Americans have an ongoing love affair with caffeine. On average, Americans consume 300 mgs (about 3 cups of coffee) per person per day. There are some positive and negative effects of caffeine to your daily brew. Please keep in mind that when you add sugar, sweeteners, and creamer to your coffee this does take it’s toll on your body and has significant negative impacts that are not mentioned below.

• Postmenopausal women who don’t get enough calcium in their diets may experience spinal bone loss if their caffeine intake exceeds 300 mg per day.
• Caffeine causes short-term blood pressure spikes and can be dangerous for people with hypertension.
• Women who consume high levels of caffeine (329 mg per day) are 70% more likely to have urinary incontinence than woman who don’t drink caffeine.
• A moderate dose of caffeine (about 2 cups of coffee) may reduce post workout pain by up to 48%.
• Athletes who ingested carbohydrates with caffeine had 66% more glycogen in their muscles 4 hours after exhaustive exercise than when they ingest carbohydrates alone.

The Benefits of Group High Intensity Interval Training

A barrage of recent studies has shown the potential for high-intensity interval training to motivate fat loss, increase muscular and cardiovascular strength and improve other health markers among participants. But how well does this format play out in a group setting?

A wellness center in Oregon did a study where they recruited 21 adults to participate in a HIIT group exercise program three times a week for 10 weeks. The average class lasted about 30-45 minutes and participants were told to take breaks minibreaks outside the structured rest periods if necessary. At the end of the study, participants showed reductions in body weight, body fat percentage and body mass index. The group also experienced reductions in circumference measurements of the upper arms, chest, waist, and hips.

What’s the point in presenting you with all of this research information?? To show you that BOOT CAMP WORKS!! Set aside that time for yourself. It’s an appointment 3 to 5 times a week that shouldn’t be missed. We love seeing you and we know you love seeing us!

The Exercise-Menopause Connection

Are you in menopause? Pre menopause? Then you’re probably familiar with the challenges that many menopausal women experience: hot flashes, night sweats, insomnia, irritability, and depression. These symptoms, alone or combined, can compromise a woman’s quality of life. Even worse, menopausal symptoms can crate a domino effect. For example, night sweats can cause sleep problems that lead to chronic sleep deficits, which in turn may significantly affect mood, anxiety levels, alertness and mental acuity.  The good news is that exercise can help.

It is widely accepted that physical activity yields health benefits and is an effective way to reduce the risk of cardiovascular disease, stroke, hypertension, type 2 diabetes, osteoporosis, obesity, anxiety, and depression. Plus, there is compelling evidence that exercise can benefit middle aged women by improving brain function, increasing functional capacities, like muscular strength, and lessening anxiety and depression.

Research specifically done on menopausal women found that:

• moderate cardiovascular exercise decreased hot flashes 24 hours after exercise.
• Regular moderate-intensity physical activity (60 min/day) had a favorable effect on menopause symptoms and quality of life
• Resistance and aerobic exercise were found to have a positive impact on menopausal symptoms, psychological health, depression and quality of life
• Women with healthy body mass index scores reported lower levels of vasomotor symptoms such as hot flashes and night sweats. Data suggested a positive association among somatic/psychological dimensions, health-related quality of life and regular exercise

Many research studies have been conducted that indicate moderate, rather than vigorous, physical activity has the most positive effect on menopause symptoms. Women who participate in moderate-intensity physical activity reported higher menopausal quality of life and lower total number of symptoms than women who engaged in either low or high intensity physical activity. In addition, women with low physical activity levels report the highest frequency of symptoms and the greatest discomfort. Moderation is the key!

Exercise Tips for Menopausal Women

• Keep exercise intensity moderate (target heart rate = 50%-70%)
• Keep body temperature at your comfort level to avoid an increase in vasomotor symptoms, such as hot flashes and night sweats.
• Add cardiovascular, Pilates and/or mediation components to improve quality of life.
• Add resistance training and Pilates to increase bone mineral density and help maintain a healthy body mass index
• Strive to exercise 60 minutes a day for a minimum of 12 weeks to garner the best results.

Sleep: The Crucial Element for Optimal Performance

Sleep is a really bizarre activity. For several hours, while the sun is gone, your going to become unconscious, temporarily lose command of everything you know and understand. Then when the sun returns, you will resume life as normal. During sleep you experience several stages and cycles of sleep and temporarily lose control of your skeletal muscles. You pass through alternate realms through your dreams and your body releases a human growth hormone- which can improve fitness and sports performance.

Sleep can be your best friend or your worst enemy. When it comes to exercise performance, sleep can become your most important training partner. It can be argued that it’s not training that improves your performance; it’s sleep we get each night that improves our outcomes.

Here are several tips to getting a better nights rest and ultimately improve your athletic performance.

• Limit caffeine, particularly in the afternoon or evening
• Limit alcohol. Especially avoid excessive consumption before bed
• Try to quit tobacco use; nicotine is a stimulant
• Don’t use a computer, cell phone or handheld device in the 90 minutes before bedtime. LED lighting “tells” the brain to stay awake.
• Limit television viewing before bed.
• Lower the temperature in the house or bedroom before and during sleep. The body likes cooler temperatures. Many sleep doctors suggest lowing body temperature 90 minutes before bedtime.
• Use the bed only for sleeping, lovemaking, and perhaps reading before bed.
• Nap only 15-20 minutes in the early afternoon, if necessary.
• Keep a sleep diary to track patterns.
• Eat 3-4 hours before bed and avoid heavy meals. Some evidence suggest that a light carbohydrate snack before bed helps sleep.
• If possible, protect sleep from intrusions (unexpected noises) consider ear plugs
• If you don’t fall asleep within 30 minutes, get out of bed and do something else until your body and mind feel tired.
• Meditate, listen to soothing music, or create other nighttime rituals that signal it’s time to sleep.
• Take a hot bath 90-120 minutes before bed.
• Use blackout curtains to block light.
• Buy and use a reliable, effective alarm clock.
• Invest in a comfortable mattress and pillow.
• Try to go to bed and wake up at the same time everyday. It helps put the body into a routine.

How much sleep we need varies from person to person. Generally speaking, most adults need 7-9 hours of uninterrupted sleep per night. Short sleep and poor quality sleep appear to be endemic in modern society. Most adults get about 6.5 hours of sleep per night. Many people also think that decreasing their sleep to minimum tolerability is harmless and also efficient because they can get more done during the day. However, sleep loss accumulated into sleep debt. Over a 5 day- workweek, a nightly sleep los of 90 minutes builds into a 7.5-hour sleep debt by the weekend. This equals to losing on full night of sleep during the workweek. Losing 2 hours of sleep a night (sleeping 6 hours instead of 8) significantly impairs performance, attention, working memory, long-term memory and decision-making. 

SLEEP, OBESITY, AND HEALTH

Some may think that people who sleep less have more time to exercise, thus reducing the risk of weight gain. However, inadequate sleep has been linked to an increased risk of being overweight or obese. There is compelling evidence that chronic lack of sleep alters hormones in the blood that control appetite and promote weight gain. Chronic poor sleep, or lack of sleep, triggers more signals to the brain to eat and reduces signals that enough food has been consumed.  When sleep is poor cortisol appears to be higher than normal. High cortisol levels increase cravings for “comfort” foods. Additionally, sleep deprivation decreases levels of leptin, a satiety-promoting hormone. It also increases the levels of ghrelin, an appetite-promoting hormone. Insufficient sleep can lead to an average weight gain of 1.8 pounds thanks to the changes in hunger and in the satiety hormones ghrelin and leptin.

Improvements in fitness and sports performance depend on a combination of several factors, including exercise, nutrition, hydration and spiritual fulfillment/personal growth. If you are sleeping poorly or not sleeping long enough, it is important to address the issue. Since humane growth hormones help build and repair muscle mass, tissue and cells, imagine how simply getting 60-120 minutes more of quality sleep could improve your performance.

Need to Know Facts About Salt

Even if you don’t shake salt on your food, chances are, you’re still eating far too much of it. Most of the sodium Americans consume comes from processes and restaurant foods, like sliced bread. Meaning that the average American currently consumes about 3,500 milligrams of sodium a day. In reality, you should be consuming between 1,500 to 2,000 mg and less if you’re at risk for high blood pressure and other cardiovascular problems.

The first step to cutting back, way back, on your sodium is to cut through the many popular misconceptions about salt.

Salt Lurks in Unsuspected Places

It may surprise you how many sneaky sodium bombs you eat everyday. Some obvious sources of sodium in your diet are frozen food entrees, process snack foods, luncheon meats, canned soups, frozen precooked meats and cheese. Though these seem obvious, other less obvious sources of sodium or highly overlooked. Restaurant foods; prepared pasta sauces, which may contain as much as 900mg sodium in a half cup; cereals, including some targeted for children that contain 200-300 mg sodium per cup; instant bread and muffin mixes; cottage cheese, which can have as much as 400 mg per half cup; and condiments like ketchup which have 190 mg of sodium per tablespoon. WOW!

You Need Less Salt Than You Think

Although eating the recommended amount of sodium sounds simple, in reality it’s a tiny daily allowance. Just one teaspoon of salt contains 2,300 mg of sodium. Americans 51 and over, those with high blood pressure, diabetes, or chronic kidney disease may need to limit their sodium intake even further, to 1500 mg daily, or the equivalent of less the ½ teaspoon of salt. Because salt intake so easily adds up, avoid adding it to foods or tossing it in boiling water before you boil pasta or vegetable. You’ll find that the food will turn out just as good without the added salt.

Salt Can Lead to Heart Health Problems

Most people know that sodium can send your blood pressure soaring, but a too salty diet over time can also lead to other health problems. A diet high in sodium can cause your kidneys to release more water, increasing the blood your heart pumps out second by second. This puts stress on your heart, as it has to work even harder to deliver fresh blood to your organs. If you know you have an elevated risk for heart disease, it’s best to limit your sodium intake as much as possible.

Salt Can Harm Your Nervous System

Although some sodium is essential for nerve health, overloading your system with salt can have serious consequences. Sodium plays a leading role in sending nerve impulses from your brain to the rest of your body. In order for the nervous system to function properly, it’s necessary to maintain a proper balance of sodium and potassium, but too much sodium can disturb normal nerve functions.

Sea Salt Isn’t a Healthier Alternative

A recent American Heart Association survey of 1,000 American adults found that a majority believe sea salt to be a low sodium alternative to table salt. The reality is that table salt and sea salt are the same chemically. Both contain the same amount of sodium ounce for ounce: 2,300 mg per teaspoon. The difference is sea salt come salted bodies of water that is produces when water is evaporated and regular table salt comes from mining underground salt deposits.

Flavor Foods Without Salt

It’s easy to add rich, robust flavors to your food without using salt. Healthy herbs like rosemary, sage, thyme, black pepper, and oregano, have wonderful antioxidants and health properties.

Be Wary of Commercial Salt Substitutes

Herbs aside, be skeptical of those low-sodium or no-salt alternatives that make extravagant health claims.  You might come across salt substitutes that claim to have added healthy benefits but they may be fibbers. Do your research and make sure you know what you’re buying.

Benefits of Exercise During Pregnancy

Although you may not feel like funning a marathon while your pregnant, most women benefit greatly from exercising throughout their pregnancies. It’s best to discuss your exercise plans with your doctor early on to determine what you can do. The level of exercise recommended will depend, in part, on your level of pre- pregnancy fitness as well, but no doubt will exercise be both beneficial for you and your baby during your pregnancy. Here are 7 great benefits to motivate you to exercise while you have a bun in the oven!

1. Boost Your Energy

Pregnancy can zap your energy but bouts of exercise will help you get through your dialing tasks or cope with a demanding schedule. Exercise strengthens your cardiovascular system, that way you wont tire as easily. When your muscles are strong and capable you will need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office, which can be taxing during pregnancy.

2. Sleep Better

When you’re carrying an extra 15 pounds (or more!) in front of you, finding a comfortable sleeping position can e a real challenge. But exercise will help you work off any excess energy and tire you enough to lull you into a more restful sleep.

3. Reduce Pregnancy Discomfort

Generally, regular exercise stretches and strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Stretching eases back pain, walking improves your circulation, and swimming can strengthen you abdominal muscles.

4. Prepare for Child Birth

It makes perfect sense that the better shape you’re in, the stronger you’ll be when labor and delivery time approach. Giving birth is similar to running a marathon, which requires stamina, determination, and focus. So training for childbirth through exercise may ease labor and even shorten the time it takes to deliver your baby.

5. Reduce Stress and Boost Your Mental Attitude

Have a child is a life-changing, momentous experience that can leave you feeling simultaneously ecstatic, overwhelmed, and anxious. Exercise boost levels of serotonin, a chemical in the brain linked to mood, helping improve your mental attitude.

6. Improve Your Self-Image

Watching the scale slowly move its way up to numbers you’ve never seen before can be disheartening. Staying active helps you fell better about yourself and improves your odds of gaining a healthy amount of weight.

7. Get Your Body Back Faster After Childbirth

This alone is motivation enough for many women to embark on a pregnancy exercise regimen. When you’ve maintained your strength and muscle tone all through your pregnancy, your body will have an easier time bouncing back after you give birth. You’ll also gain less surplus weight if you exercise during your pregnancy.

Mixing It Up At Meal Time

We know that when all of us get into routine and get settled into our comfort zone that we tend to get bored with our food and therefore lose site of our goals and motivation. Here are a few tips and tricks to branch out of your comfort zone and rediscover a will to eat well with some of these tasty food switch ups.

Instead of:                  Try:

Beef                            Bison

Peanut Butter       Almond Butter

Brown Rice            Black Rice

Cow’s Milk             Goat’s Milk

Potatoes                 Rutabagas

Apples                     Kiwis

Salmon                   Arctic Char

Spaghetti               Spaghetti Squash

Keep in mind, that for most people it’s best to branch out gradually starting with one new item at a time. Over time, a whole host of new favorites will be discovered. Supermarkets and farmers’ markets are increasingly providing a wider range of choice to help people eat more adventurously.

Peanuts Can Curb Your Appetite

Eating either peanuts or peanut butter as a part of your breakfast can control blood sugar throughout most of the day. Peanuts and peanut butter can cause a significant reduction in the desire to eat and cause a significant increase in the secretion of the hormone peptide YY, which promotes satiety and the feeling of fullness. The synergy of high protein, high fiber, and healthy oils that are found in peanuts are the reason this mighty nut is so incredibly beneficial to our overall health and wellness. With the ability to maintain blood sugar control and actually feel full, who can say no to that??

Skip The Food Fights: 10 Ways to Get Kids to Eat Healthier

Every single day, families deal with picky eaters both big and small. Mothers constantly struggle with the feeling of guilt about their children’s diets because they know how important it is to feed their kids healthy foods, but they’re just not sure how to do it. It can be just as challenging to teach an adult that junk food is bad for them but trying to convince a child to eat well can be even more of a challenge.  Below are 10 tips that will help even the pickiest of eaters to eat healthier.

1. Model Healthy Eating

One of the most important action you can take to help your children eat healthier is for you to eat healthier. Parental modeling has been proven to increase the intake of healthy milk, fruit, and vegetables.

2. Eat Together

Not only are family meals generally more nutritious for children, eating together also offers an opportunity to socialize about food and eating, and model healthy behaviors. Even if it is only twice a week, planning meals into a weekly routine goes a long way toward helping children develop healthier eating habits.

3. Increase Exposure to Healthy Foods

One of the best ways you can help your child develop healthy eating habits is repeatedly exposing them to a wide variety of foods.  Just because a child shuns a food once, don’t label it “rejected.” Instead, continue to reintroduce it and expect that it may take some time.

4. Let Them Choose the Portion Size

Several studies suggest that you can empower your kids to let their internal cues of hunger and fullness determine how much they eat by allowing them to choose their own portion sizes.

5. Share Control

Requiring your children to consume a particular food to receive a “reward” such as a dessert is more likely to increase their dislike of the food they are required to eat, while increasing their desire for the typically unhealthy “reward” food. Higher levels of parental control and pressure to eat are also associated with lower fruit and vegetable intake and higher intake of dietary fat.

6. Refuse to be a “Short Order” Cook

Picky eaters can wreak havoc on an enjoyable family meal, compelling some parents to make special accommodations for each child just so everyone will have something that they will eat. You can promote healthier eating by refusing to accommodate special requests, while at the same time making sure to serve at least one healthy food that the child like at each mealtime.

7. Limit T.V. Time

While t.v. viewing has been associated with a variety of negative behaviors including poor school performance and childhood obesity, it is also linked to overall worse nutrition. This may largely be due to the enormous amount of advertising for unhealthy foods like sugary breakfast cereals, soft drinks, salty snack products, and highly processed and fast foods. Exposure to advertisements for food products increases children’s choice of, and preference for, these advertised foods.

8. Exploit Similarities

You should exploit similarities to develop a taste preference for new foods. Once a food is accepted, find similarly colored or flavored “food bridges” to expand the variety of foods a child will eat. For example, if a child likes pumpkin pie, try mashed sweet potatoes, and then mashed carrots.

9. Make Eating Healthy Fun

You can make learning about healthy nutrition and physical activity fun and educational for you children. For example, grow healthy food in the garden or take your kids to the farmer’s market and let them pick out a new fruit or vegetable to try at home. Try to take a break from the mealtime battles, and take advantage of your child’s wonder of the world to teach a lesson about health and fitness.

10. Skip the Food Fights

The more parents pressure their children to eat certain foods, the less likely they are to develop a taste for them and continue to eat them often as an adult. If you want to get your kids to eat vegetable and other healthy foods because they like them, then you will have to employ different strategies—increasing accessibility and exposure, minimizing the competition, modeling, vowing to not say anything when a child refuses a food, and helping make food taste good, for starters. The most successful parents of healthy eaters opt to skip the food fights.

Forget “guilty” pleasures. The next time you  “celebrate” by eating your favorite chips, dips, or sweets, give yourself permission to fully enjoy the indulgence. Worrying over calories or feeling guilty can put you at risk for weight gain.  A recent study took a group and told them to describe their thoughts about eating chocolate cake and asked whether it was linked to guilt or celebration? (“Celebration” meaning eating cake to mark a special occasion or event rather than associating the eating of cake with being happy.)

Guilt can have adaptive as well as maladaptive consequences. It can motivate us to change, as guilt is an unpleasant feeling; if you feel guilty you are more likely to change your behavior. However, we also know that guilt might also be related to loss of control, the feeling that you really can’t do it and you may as well let it all go.

In this study they found that there was no evidence for adaptive or motivational aspects of guilt. They found that those people who associated chocolate cake with guilt did not report more positive attitude or stronger intentions to eat healthy. Instead, they perceived that they had less control over healthy eating behavior and they found it more difficult to eat healthily compared to participants who associated chocolate cake with celebration. Those who associate eating chocolate cake with guilt were also less likely to be able to maintain their weight over a long period.

Strength, Cardio, and Flexibility.

Strength Training

Weightlifting is popular for adults ranging from 35-54 years old but drops off significantly beyond age 55. Strength training can improve strength and power for adults of all ages, given the benefits of this type of exercise include preserving muscle mass and metabolic function. Research has proven that younger men and older men performing the same resistance training programs has found that the older men do experience strength gains and other benefits similar to those of younger men. “Resistance training may be the secret to keeping aging muscles you and aging adults functional and independent” (Kraemer, Fleck & Deschenes 2012).

Cardio Training

With age and less physical activity the bodies ability to extract oxygen from our blood to power our muscles, the ability to produce energy and beneficial hormones, and cardiorespiratory functions dramatically decrease. However, adults over 35 who participate in daily aerobic exercise can improve these cardiorespiratory functions significantly. A gradual progression of exercise intensity toward high intensity interval training is safe when done correctly. Benefits can include improving your VO2 max and aerobic efficiency in a shorter workout period. Research had found that performing only a few minutes of high intensity interval workout could have show similar improvements to those gained from longer periods of less intense cardio exercises. Keep in mind that high-intensity interval training is strenuous on the body and is not recommended as a starting point but can be a goal to work towards.

 Flexibility Training

Flexibility is important to ensure that aging muscles and connective tissue remain supple and elastic so that joints can move through their full range of motion. With the lack of dynamic, multidirectional movement or overuse of repetitive movements can lead to limited muscle extensibility and ultimately inhibit range of motion in mobile joints.  If muscles lose extensibility, they also lose the ability to lengthen rapidly and to store potential energy, as a result, the possibility of muscle strain increases. It is also very important to use a variety of movement speed to ensure that the muscles maintain or improve their ability to rapidly lengthen and store mechanical energy.

While aging is unavoidable, adults with a sedentary lifestyle will experience quicker degradation of physiological functions and face a greater risk of premature death than adults who exercise regularly. In addition, exercise can mitigate the effects of aging and may actually promote healthier, more youthful physiological functions.

Why Women Should Lift Weights

There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of herculean proportions.

We know that increasing and maintaining adequate muscle mass is one of the best ways to keep body fat at bay and to improve overall fitness, particularly as we age. We also know that weight lifting is the best way to build muscle mass. Still, the number of women who actually participate in any formal or consistent weight-training workout is still extremely low. Most women who exercise are spending most of their gym time on cardio exercise. Whatever your reason for avoiding the weights, if you are a women, here are 10 reasons why you need to take strength training seriously.

1.    Physical Strength

Increasing your strength will make you far less dependent on others for assistance in daily living. If your maximum strength is increased your daily tasks and routine exercise will be far less likely to cause injury. Research studies have shown that moderate weight training can increase a women’s strength by 30-50 percent and women can also develop their strength at the same rate as men.

2.    Lose Body Fat

A recent study found that the average woman who strength trains 2-3 times a week for 2 months will gain nearly 2 lbs of muscle and will lose 3.5 lbs of fat. In addition, as your lean muscle increases so does your resting metabolism and you burn more calories all day long. In general, for each pound of muscle you gain, you burn 35-50 more calories each day. That can really start to add up!!

3.    Gain strength without BULK

Many women fear that by strength training they will look like a man or become too big and bulky. This is not true. Research has found that unlike men, women typically don’t gain significant (Hercules muscles) size from strength training. Because compared to men, women have 10-30 times LESS of the hormones that cause muscle volume. You will however, produce muscle definition and that toned look.

4.    Decrease Your Risk of Osteoporosis

As we age, loss of bone density becomes a high concern for women. Weight training can increase bone density and enhance bone modeling by 13% in 6 months. Paired with an appropriate amount of calcium, this can be a woman’s best defense against osteoporosis.

5.    Improve Physical Performance

Time and time again, research has been done that proves that strength training improves athletic ability. Golfers see an increase in their driving power, cyclists are able to continue for longer periods of time with less fatigue, and skiers can improve their technique and reduce injuries. No matter what sport you play, strength training has been shown to improve your overall performance and decrease your risk of injury.

 6. Reduction in Back Pain, Arthritis, and your Risk for Serious Injury.

Strength training not only builds stronger muscles, but also build stronger connective tissue and increase join stability. This acts to reinforce the joins and can help prevent future injury. Many studies have been done that showed strengthening your low-back muscles can successfully eliminate or alleviate low-back pain. Makes sense, right?! Other studies have suggested that weight training can ease the pain of osteoarthritis and further strengthen the joints.

7.    Reducing your Risk of Heart Disease

Weight training can improve cardiovascular health by decreasing LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol, and lower blood pressure. When cardio exercises are added to weight training these benefits are significantly increased.

8.    Reducing your Risk of Diabetes

Weight training can improve the way the body processes sugar, which as a result can reduce your risk of diabetes. The onset of adult diabetes is a growing problem for both men and women. Research has shown that weight training can increase your glucose utilization in the body by 23% in only four months.

9.    You’re Never to Old

Women in there 70’s and 80’s have built up significant strength through weight training. Strength improvements are possible at any age.

10. Improve your Attitude and Fight Depression

A previous study was done that found 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who workout and strength train commonly note feeling more confident and capable as a result of their training program. All factors are important when fighting depression.

Exercise Can Improve Your Sex Life

Exercise is not only a well-documented means of maintain muscle and losing body fat, but also recent studies propose that it can also revitalize your sex life. Sexual dysfunction has been more likely linked among those adults with poor physical and emotional health, and plays a major role with negative experiences in sexual relationships and with overall happiness.

Sexual function is affected by general health and the more you can do to improve your health by taking good care of yourself, the better your sex life can be. Doctors believe that exercise has the effect it does on increasing sexual energy because it strengthens the cardiovascular system and improves circulation. Other things that hamper circulation include, obesity, smoking or heaving alcohol use, however quitting smoking and drinking does improve sexual function but not as highly as exercise does.

Essentially you have nothing to lose and all the benefits to gain. Feeling more energized, losing weight, gaining self-confidence, and most importantly a happy and healthier sex life!

Let’s Talk About Stress!

Our physical reactions to stress are determined by our biological history and the need to respond to sudden dangers that threaten us. “Fight or flight” is a response to danger and our bodies respond by releasing adrenaline and cortisol.

Adrenaline – releases of adrenaline cause rapid changes to your blood flow and increase your breathing and heart rate, to defend (fight) or to run away (flight). Your body doesn’t distinguish between mental and physical stress, it responds to all types of stress as if they were a physical threat. You may be reacting to an argument but your body reacts as if you were facing a wolf. When the threat is gone, your body recovers. If the stress is emotional, the effects of adrenaline subside slower and you may always be tensed up and never relax. This very bad for both your physical and mental health.

Cortisol – this is the other stress hormone that is present in your body all the time, but levels increase in response to danger and stress. Short term, the effects are positive and can help you deal with an immediate crisis. However, long-term stress means that cortisol builds up and creates a number of stress-related health problems.

*Short term positive effects include: quick bursts of energy, decreased sensitivity to pain, increase in immunity, and heightened memory.

*Long term negative effects: imbalances in blood sugar, increase is storage of tummy fat, decreased bone density, decrease in muscle mass, high blood pressure, and less ability to think clearly.

Helpful Hints To Manage Stress…..

1. Be positive. Once you’ve finished a task, take a few moments and pause and relax.

2. Change of Scene. Take a short walk, even just around the block. Focus on your surroundings rather than thinking about your worries.

3. End the day in reflection. Reflect on your achievements rather than worrying about what still needs done.

4. Make time for your friends. Smiling and laughing with them will also produce hormones that can help you relax.

5. Be selfish! Do something for yourself that makes you happy. An activity that uses your brain in a different way than your everyday work can be a great release of stress.

As the weekend approaches a lot of us lose site of our commitments to be successful. One cookie becomes one cheat meal. One cheat meal becomes an entire cheat day. One cheat day turns into a cheat weekend. By Monday, we’re feeling negative and unmotivated for the rest of the week. Here are a few tips to staying committed and avoiding the weekend blues.

1. Write down your commitment. Put it up somewhere that you can always refer back to it when you feel like you’re losing focus.

2. Learn from your mistakes. Failure is apart of success. Rather than being critical of yourself, reframe any past attempts as a learning experience that brings you one step closer to your new goal.

3. STAY POSITIVE!! Focus on what your gaining rather than what you’re giving up. Make a list of all the positive things you’re gaining from this experience and reflect back on them when you have negative thoughts.

4. Be prepared for success. Everyday set small achievable goals. Staying committed to even one small goal everyday will ultimately lead to larger success in the days to follow. Success is contagious. The better you do today, they better you will feel tomorrow and so on.

5. Seek out support. Sometimes family and friends will be the first to sabotage and keep your from your goals. Find someone who is sensitive of your health goals and supports the decisions you’ve made to increase your chances of long-term success.

6. Lastly, it is a big weekend and a lot of you have plans to watch the Seahawks game. Social gatherings come with common temptations, alcohol, greasy food, snacks, desserts, and so on. Mentally prepare yourself to deny the temptations. Bring your own food, drinks, and healthy snacks.

By Monday, you’ll be proud of yourself and have set yourself up for a healthy and successful week.

Positive Thoughts,

Your Trainer and Coach – Amanda Price-Salazar