Proven Ways Fitness Improves Our Lives.

Proven Ways Fitness Improves Our Lives

Healthy Weight:

Exercise helps people shed extra pounds, and it boosts metabolism so that calories are burned more quickly.

Here is a quick 30 min workout you can do at home.

30 squats
20 Jumping Jacks
20 Alternating Lunges
30 Second Plank
10 Push ups
30 Crunches

Do this series 3 times with exercises back to back and a short break in between sets and start burning some calories!

Proven Ways Fitness Improves Our Lives.

Here is the first in a series of short shares. Proven Ways Fitness Improves Our Lives.

Happiness:
Exercise stimulates brain chemicals that are linked to less depression and anxiety, leaving exercisers feeling happier.
Exercise.....nature's anti-depressent. 

Keep on the look out for the next short share.

7 Awesome Reasons To Be FIT

In addition to getting you pumped up and motivated to work even more diligently towards your goal, studies have shown that those who spend time visualizing the accomplishment of their goal have a higher success rate in actually getting there. 

So if you are still working towards your goal then sit back and let the following 7 Awesome Reasons to be FIT really sink into your mind. Visualize the following as being a part of your reality.

Awesome Reason To Be FIT #1: You Always Look Great
When you are at your ideal weight clothes look and feel amazing. Every. Single. Day. Gone are the days of looking for ways to cover your ‘problem' areas because even those areas look great. Friends, family members and co-workers tell you how fantastic you look and that you've never looked better.

Awesome Reason To Be FIT #2: Your Confidence Is High
The act of accomplishing any worthwhile goal is enough to seriously boost your confidence, and this is even more apparent when reaching a fitness goal. When your body goes through a transformation there's no hiding it. You are tighter, leaner and more attractive. You stand straighter, walk taller and exude a genuine confidence that can't be missed.

Awesome Reason To Be FIT #3: You Have Lots Of Energy
Before you met your fat loss goal, getting off the couch was a challenge...one that you didn't always win. Once you became fit, new surges of energy course through your veins. You thrive on motion and activities that used to tire you out now leave you energized.

Awesome Reason To Be FIT #4: You Are Strong
The life of a truly fit person knows no limits! In your free time you hike, bike, walk, pick up new hobbies and play with the kids. Picking up items that used to feel heavy is now a breeze as your functionality for daily tasks has never been stronger. Gone are the days when you'd tell yourself, "I can't do that. I'm not strong enough."

Awesome Reason To Be FIT #5: You Have No Health Worries
You'll never forget the look on your doctor's face when examining your transformed body. Gone is the lecture about the many risks of weight-related ailments. Those days are behind you. Your healthy, strong thriving body is health-worry-free.

Awesome Reason To Be FIT #6: You No Longer Have Weight To Lose
How long have you been trying to lose the fat and get down to your ideal weight? Long time, right? In all that time your fat loss goal has been a giant monkey on your back – always in the back of your mind, always weighing you down.

Guess what? Poof! That giant monkey disappeared the day you reached your goal weight an in its place came a sweet, carefree peace of mind.

Awesome Reason To Be FIT #7: You Are Able To Enjoy Life
Once you transformed your body, life got decidedly more fun and exciting. You never knew how much your weight had held you back from excitement and adventure until the day that burden was lifted. You now enjoy life with carefree abandon – the way you were designed to. 

What’s the best time to workout?

An early morning workout may help you to kick-start your day, but what about a mid-day or late-evening workout? Are they all workout times equally effective? What time should you choose for to achieve your best results?

Here are some tips for finding your own perfect time to work out:

Find your ‘optimal performance window’ 

We’re all individuals, and our bodies have a natural rhythm formed through a combination of habits and routines. Some people are morning people and others are slow to get going regardless of what time they went to bed the night before. When it comes to physical fitness, your body has an optimal window when it performs at it’s best. To find your own perfect workout time, listen to your body and make notes after your workouts.

Having energy and feeling good is essential if you want to have a successful workout. To find your optimal performance window, do an evaluation over a few weeks and ask yourself one key question: when do feel you have the most energy? Early morning, before lunch, mid afternoon or later…

Are you a morning person?

Morning workouts are great because this is a time when your body is fully rested, your nervous system is firing on all cylinders and your mind is fresh. It makes sense that if your muscles are well rested then you will be able to push a little bit harder in the gym.

Morning workouts are perfect if…

-  you’re a morning person, try to schedule your workout in the early hours before you become tired from your daily activities. If you have a demanding schedule, fitting a fitness blast early into your day will prevent other tasks from getting in the way of your activity plans.

Morning workouts are wrong if…

-  you fall into the morning-grouch category, are slow to get moving, and feel groggy or clumsy in the early hours. Avoid putting yourself through the additional stress of a morning workout and choose a different time of the day, when you are more awake, to get active.

Top tip: Even if you aren’t a morning person, try taking a few deep breaths while you’re getting ready for your day. Adding a few light stretches to boost your circulation might help you feel more awake too.

Are you ready for an afternoon gym session?

Afternoon workouts are perfect if…

-  you get a second wind or an energy boost in the afternoon. Taking advantage of this window by getting active is a great idea! Afternoon workouts are especially effective if you tend to feel energized after performing activity – it could boost your productivity and brainpower for the remainder of the day (and it’s a great excuse to ask you boss to add an extra 10 minutes on lunch break).

Consider adding a healthy late-morning snack if you want to workout at lunchtime or  in the early afternoon.  You need to fuel yourself properly to be able to keep going all day long.

Afternoon workouts are wrong if…

-   you lose most of your energy by early evening. For example, many working parents like myself use their lunch break for workouts because other times of day impact family time. However, people who fall into this group also find that they hit a tired time at around 5-7 pm. If this sounds like you, then try an early morning or late night workout instead.

Use your lunch break to enjoy a magazine or spend some quality down time with a friend. The feeling of being constantly on-the-go can cause stress which in turn could lead to late night snacking and weight gain.

Do you feel most awake in the evening?

Late night workouts are perfect if…

-  you’re a night owl who feels most alert in the evening or while the rest of the world is sleeping. If this is the case, save your exercise time for the evening hours. Remember that working towards creating a habit is essential for long-term fitness success. So, just because late-night fitness may not be overly social doesn’t mean it’s not good for you. Late evening can be a great time to exercise because it can help you to get rid of the stress from the day and unwind while taking care of your body. Ending the day with a blast of physical activity may also help you to sleep more soundly.

Late night workouts are wrong if…

-  you feel exhausted at the end of the day. In this case, rest is better than a hard training session. Performing strenuous physical activity when you are tired increases your risk of injury and you need to be alert during workouts, especially if you intend to use weights. If this is the only time you can find for exercise during the day, opt for a more gentle form of exercise such as walking or a relaxing yoga class and save your intense workouts for the weekends or times when you are more alert.

***

The perfect time to workout is different for everyone. Select the time that best suits your body and your lifestyle. Make sure to be mentally present in the moment: worrying about your next business appointment or planning your grocery list while exercising is not the best use of your time or energy. If you are pushed for time, train in shorter durations with extra focus and concentration because one consciously performed movement is better than two mindless ones.

Finally, always ensure you are adequately fueled for your chosen activity. Replenish well and rest your body after each work out for optimal results.

The Effects of Exercise on Self-Esteem

How often do we hear, “Get a workout, it will make you feel better.”?

Exercise is a very broad spectrum of activities; it can be walking, hiking, bicycling, running or any one of a number of sports.  It can also be moving along to a video that has choreographed moves geared toward a traditional exercise routine, or dancing, or Yoga and Pilates.  It could also be going to a gym and lifting weights or using the cardio equipment.

People often say you always feel better after a workout, or, if you can get some exercise in, you would feel so much better.  Is this truly the case?  How can causing your muscles to work and be sore actually help you emotionally?  Some studies that support a connection between exercise and positive self-esteem are: Physical Fitness and Enhanced Psychological Health; Associations Between Physical Activity and Reduced Rates of Hopelessness, Depression and Suicidal Behavior Among College Students; and The Relationships Among Self-Esteem, Exercise and Self-Rated Health in Older Women.

Each study shows slightly different statistics, but come to a similar conclusion.  This would be that physical activity does help a person have an increase in self-esteem, be it through the lessening of depression symptoms, or having the ability to perceive one’s self as healthy and high functioning in older age or simply by an elevation in a person’s mood, which gives that person the chance to understand that things are better than they seemed an hour ago.  All of these things apply to a person’s self-esteem in one way or another and these studies show that exercise helps to put a positive spin on each of them.

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When the number on your scale won’t budge.

If losing fat were easy then we'd all look like fitness models, right?

Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.

If the number on your scale won't budge then read on for an explanation:

Possibility #1: You're Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don't take it as a license to eat whatever you'd like. When you're trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.

There's a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check with a doctor or nutritionist to make sure that you're eating enough.

Possibility #2: You're Eating Too Many Carbs
Processed carbs will promote fat storage quicker than you can say the alphabet backwards. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.

You're fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet.

Possibility #3: You're Doing Too Much Cardio If you're doing hours of steady-state cardio, it's gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat.


Possibility #4: You're Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it's there. Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.

Be sure to get a full eight hours of sleep each night to boost your fitness results.

Possibility #5: Your Snacks Have No Protein
Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you're snacking on. Fruit-only snacks quickly break down to sugar, which causes insulin to be released and potential fat storage to occur, much like when you eat processed carbs. Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter.

Only eat snacks that contain more protein than carbs, and also some fat. This will help to stabilize your blood sugar levels while also keeping hunger at bay longer.

Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it's tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet' products have been highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage.

The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed.

The Stress Factor

I didn't forget about the elephant in the room...your stress levels.

Sure, life can be overwhelming and stressful, but understand that mismanaged stress will have a negative impact on your hormones, which can promote fat storage.

Find ways to relax every day, in order to give your body a break from 'fight of flight' mode. Your scale will thank you!

From the Desk of John Hall Studios

New mom? Must read fitness advice for you.

Are you trying to lose baby weight but find that you’re not seeing results despite your best efforts? Sometimes new moms hit a fitness and weight loss plateau and it can feel like you’ll never get back to your pre-baby body. But working smarter not harder can  help you see results, so don’t despair.

I know it’s hard to drop baby weight and I’ve written before about why new moms need to concentrate on bonding with their baby. I also believe that eating right and snatching a few moments to exercise can help new moms feel more positive, reduce stress and rebuild body confidence.
Any new mom’s focus will be on developing a baby routine but it’s important to carve out time for yourself too. Otherwise as your baby reaches each milestone, you may find that you aren’t reaching your goals. With all your attention on your baby, it’s easy to neglect yourself and that can lead to you losing confidence.
I’m a positive person and I want you to be confident too!  So here are my tried and tested tips to make sure that you new moms can overcome any fitness plateaus and continue to build your strength and stamina.  Whether you want more energy or would simply love to fit back into your favorite jeans, try to apply these ideas in your life.

Four ‘new mom tips’ to kickstart your fitness routine:

• Try to exercise for at least 30 minutes, five days a week and split up your workouts so that three focus on cardio activity and two are strength based.
• Mix up your workouts and vary your routine. If you follow the exact same workout plan every time then your body will adapt and you’ll stop seeing results.
• Make sure you’re exercising effectively – take a look at some of my how-to videos so you can perform common exercises correctly.
• Once a routine becomes easy then pick up the pace – you need to keep challenging yourself.

Many people find that the effort they put into exercising drops off over time, so try these extra tips to stay motivated:

• Add some resistance training to help build lean body mass as this will help your fitness plan be more effective.
• If you find cardio boring then choose to add some fun: pick your favorite music or train with a friend
• Try HITT to push yourself and vary your routine.

When you hit a fitness or weight loss plateau it’s time to re-address your plan and ensure it is balanced to meet your core needs and help you to achieve your goals. Remember, getting back to a level of fitness and body confidence you are happy with is not a race, so take it one day at a time.
Having a baby (or babies) changes your body in many ways and it is important to understand that you need to listen to your body. Get adequate rest and don’t stress out about your baby weight! Stress can sabotage your plan, so relax and have fun being active.

Written by Samantha Clayton, AFAA, ISSA.

For nutrition and health products that support healthy weight loss go to http://valparaiso.herbalhub.com

Embrace competition & be a winner every time

 

Being active is fun and rewarding in itself but adding an element of competition can take you to a whole new level.  If you find yourself needing a new challenge, if your routine is becoming lackluster, or if you want to simply up-your-game, then signing up for a competition might be just what you need!

Whatever your fitness level, there is bound to be something out there that will light up your competitive spirit.  Obviously, as an ex-Olympic sprinter, my thoughts always go to running first, but you can find a way to set yourself a challenge in any type of sport or activity.  Maybe you could challenge a family member to a bike race, take part in a community activity day or join a swim team? I’m going to give examples about running a 5K but my tips can be applied on any type of competition.
I like 5Ks because they can provide a level of competition for all fitness levels.  Maybe you can just challenge yourself you walk the full five kilometer course, or – at the other end of the scale – you could try to complete the distance in the fastest time. Whether you are a seasoned athlete, a stay at home parent, or a weekend warrior, setting your sights on walking / jogging / running a 5K is an achievable and rewarding goal.

To make sure you’re ready for competition -
ask yourself these four simple questions. 

1.    Is my training routine the best routine for me?

Training for a competition is not a one size fits all situation. Recognizing your own strengths and weaknesses will enable you to address the areas of your body that need work.
My 5K example: if you are constantly tight in your hamstrings and hip flexors then adding more extensive stretching to your training plan may help you run more freely.

2.    Do I understand how I meed my body to perform?

Think about your competition: if you’re covering a long distance than pacing yourself is vital.  If you need a powerful start, then your training needs to focus on those first moments of your challenge.
My 5K example: a 5K race involves using your aerobic system approximately 80% of the time and your anaerobic system approximately 20% of the time. Following a training plan that trains both of these systems effectively can result in a faster time on race day! Training your anaerobic/sprint system will give you a confidence boost too because knowing you can “out-kick” people in the final stretch is a great feeling.

3.    Am I fueled efficiently both before and after a training session? 

When it comes to an endurance type of competition, selecting a good fuel to power your training and eating high quality foods to rebuild and regenerate after your workout is important. Just like a car cannot run without gas, you can not compete well on an empty tank. When you are preparing for a competition, make smart choices and ensure you are consuming “good” carbohydrates and proteins.
My 5K example: the great thing about fueling up for a 5k race and training is that it is very simple and easy. Unlike running a marathon you do not need to overload the night before with carbohydrates and fats because the duration of the race is so short.Carbs and fats are an essential energy source for high intensity aerobic exercise but your body probably has sufficient fat stores to call on if needed, so focus your energy on fueling up on quality  carbs before your run.

4.    Is my equipment good for me?

Selecting equipment based on your personal needs can drastically improve your performance.  When you first get started out on an activity, make sure you are comfortable and, if necessary, protected. Then, if you start to take part in an activity regularly, consider investing in equipment that’s tailored for you.  Often specialist equipment can give you an edge, provide extra support or improve your technique.
My 5K example: just because your friend loves to run in one type of shoe, it does not automatically mean they are good for you too! Did you know that excessive pronation (foot instability) can slow each stride down by 0.2 seconds? It may not sound like much but, when you think about how many strides you take in a 5K, that 0.2 seconds can multiply into a few minutes.

http://valparaiso.herbalhub.com

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.

Summer countdown: get fit & tone up in 6 weeks

There are about six weeks left before summer is here!  For many people that’s a cause for celebration but others may be concerned about shedding their cold weather clothing and revealing a body that’s gained a few pounds over winter.  But, if you act now, you can start work on attaining the body you want.

Today, I’m going to share three dos and three don’ts to help you reach your body beautiful goals. Let’s start by setting some realistic expectations. With the summer months fast approaching, many people feel pressured to shift extra pounds quickly. Unfortunately, many people also then become despondent because extra weight doesn’t magically disappear as fast as they would want.  The ‘get thin quick’ frenzy is often started with great intentions, but if it isn’t accompanied by realistic goals then it doesn’t have much chance of success.
As a personal trainer this ‘get thin quick’ frenzy brings mixed emotions.  Part of me is excited to help people jump on the path to a healthy, active lifestyle. The other part of me feels concern about how misunderstood nutrition and fitness are by the general population. I hate to see people begin a new routine with enthusiasm only to abandon it before they see results, so let’s make sure everyone understands what an achievable ‘get thin quick’ plan could look like.
Everyone should feel body confident and with six weeks until summer there is plenty of time for you to make a few lifestyle changes that will deliver visible results. Let me help you by giving you three simple dos and don’ts to help you start achieving your summer fitness goals. 

DO start now

There is no better time than today to get started with a positive approach to fitness and nutrition. Of course, you need to check with your medical provider to ensure you are healthy enough to participate in increased physical activity.

Once you get the all clear, you should get started immediately because wishing and daydreaming about having a perfect body in time for summer isn’t going to get you any closer to your goal! A simple walk or bike ride is a perfect place to start. And then make sure you’re at least a little bit active the next day and the day after next too.

Do take a slow and progressive approach

Jumping into a fitness routine that is too difficult may achieve two things; you may either quit because your body is sore from the sudden increase in activity or you could sustain an injury that derails your carefully laid fitness plans. So, take it one day at a time and choose activities that you enjoy.

Aiming to complete at least 30 minutes of activity each day is a great starting point and the great news is that almost every exercise can be modified to fit your current fitness level.

DO set realistic goals and develop a long-term plan

If you want to get thin and show off ‘6 pack abs’ by summer then you need to already have a reasonably low body-fat percentage. Starting a consistent exercise routine will help you firm up all over and work towards a ‘6 pack’ one day even if you don’t manage washboard abs by this June!

Setting an achievable goal will help you stick with your fitness plan, so work towards bringing your body fat down by a percentage point or two and then keep up momentum.  And remember; feeling active and healthy is a far more satisfying goal than just aiming for a tummy that ripples with muscles.

Healthy weight-loss per week is about 1-2lbs and, although there are no set guidelines for body-fat loss, a 1% loss per month is considered safe according to the American Council on Exercise.

I believe that the key to success with fitness is making exercise fun and achievable.  It’s also important to avoid the pitfall of doing too much too soon so let’s look at my top three don’ts that could block your summer body success:

DON’T opt for a radical diet or crazed fitness routine

The promise of rapid weight-loss and an incredibly toned physique will tempt many people to try an extreme diet or go from the couch straight into a high-impact fitness routine. In my opinion, this approach is one of the main causes of the yo-yo effect in diet and exercise and often leads to weight-gain rather than weight-loss.

People may experience initial rapid weight-loss but because they can’t possibly sustain extreme plans for a prolonged period, many people find themselves overeating and slumping back on the couch in a short amount of time.

DON’T weigh yourself every day

Weight alone is not a true indicator of a successful training program. Jumping on the scale too often may make you feel disappointed and tempted to quit. Instead of focusing on exact weight-loss, consider measuring other success factors.  It’s often rewarding to aim for improved heart rate at a set intensity level or increased strength – judged by lifting an increased amount of weight. Measuring body fat and body measurements such as waist, hip and arm inches may provide you with a little extra motivation that your hard work really is paying off.

DON’T workout without a plan

If you are setting your own workouts without the help of a trainer, you should still attempt to make a fitness plan. In order for your body to change, your workout must change too as you adapt to your new increased activity. In simple terms: as you get fitter and your workout seems easier, you should increase your intensity or duration as this will push your body to improve. This approach follows the simple principle of adaptation and a fitness journal will help you track your progress..

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The truth is that there are no shortcuts when it comes to weight-loss and an improved fitness level because a slow and steady approach is always the most successful route to long term results. But in just six short weeks, it is possible to see your body adapting to positive changes – and that means it’s definitely worth getting started today! Even if you don’t manage a ‘6 pack’ this summer, you might be well on your way by next summer and by the time the holiday season rolls around maybe you might be shopping for that perfect party outfit in a smaller size.
Written by Samantha Clayton, AFAA, ISSA.