FOODS THAT REDUCE STRESS AND PROVIDE NUTRITION

If you’re a stress eater, you need to find foods that will provide you with nutrition so that you’re not tempted to eat foods that are bad for you. With so much going on in our lives every day, stress is something that we have to learn to deal with the right way. Here’s a list of some super foods that are not only nutritious, they also reduce your stress level.

Nutrition

Delicious Asparagus – This green veggie is high in folic acid, which can help stabilize your mood. When you’re stressed, your body releases hormones that affect your mood. Eating certain vitamins and minerals like folic acid and B vitamins can help keep your mood steady because they’re used to make serotonin, which is a chemical that directly affects mood in a positive way.

Milk – Whole Body Nutrition – Milk is high in antioxidants and vitamins B2 and B12, as well as protein and calcium. Have a bowl of whole grain cereal and low fat milk in the morning to start your day with a stress reducing breakfast!

Cottage Cheese and Fruit – Cottage cheese is high in protein and calcium, and it’s loaded with nutrition. Foods with high protein content that aren’t loaded with sugar won’t cause a spike in blood sugar and will keep you satisfied for a longer period of time. Try mixing the cottage cheese with a fruit that is high in vitamin C, which is full of antioxidants that fight the free radicals that get released when you’re stressed.

Beef and Tuna – Even though beef often gets a bad rap, it’s a great dinner option for a stressed out family. Beef contains high levels of zinc, iron, and B vitamins, which are also known to help stabilize your mood. Some people think they should stay away from beef, but it’s actually full of nutrition, even compared to chicken. If you’re concerned about fat content, be sure to get a lean cut. Tuna is a great lunch option. It’s high in stress fighting vitamins B6 and B12. Tuna is also a good low fat protein source. Just don’t load it down with fat by using a lot of mayonnaise.

Almonds and Blueberries – Try munching on some almonds for a crunchy snack. They are full of nutrition and are a good source of Vitamin B2 and E, as well as magnesium and zinc. Almonds are high in fat, but most of the fat is unsaturated. Like vitamin C, vitamin E has been shown to fight the free radicals associated with stress, and in particular, those free radicals that cause heart disease. Blueberries also make a great snack. Very rich in antioxidants, blueberries offer a high fiber, low calorie fruit option that is also rich in stress- fighting vitamin C. Try them with cottage cheese or as a snack on their own. Not only are they a good source of nutrition, they are delicious and fun to eat!

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IS LOW IMPACT EXERCISE RIGHT FOR YOU?

When you hear about low impact exercise, you often hear words such as gentle, easy or light. Low impact exercise is frequently recommended for people who can’t do high intensity workouts. Some reasons you have to avoid high impact exercises are pregnancy, joint or bone injuries and arthritis. So, what if you want to work hard and see results, but you don’t want to do all the jumping around? Can low impact exercise help you burn calories and lose weight as well as high impact moves? Absolutely!

Benefits Of Low Impact Exercise

Increased Cardiovascular Health – One of the most important benefits of low impact exercise is its ability to improve your cardiovascular system. Research has found that participating in low impact exercise activities is the best way to treat and prevent the development of cardiovascular disease. This means that swimming or using an elliptical can be beneficial if you have been diagnosed with or are concerned about the development of heart disease. If you’re looking for some low impact exercise, Columbus has services that can help you find something that’s perfect for you!

Decreased Damage to Joints – Decreased damage to joints is probably one of the most important reasons that people participate in low impact exercise routines. If you are interested in losing weight, increasing your fitness level, or simply becoming more active, but a sore knee, hip or ankle restricts you from participating in typical exercises such as jogging or running, then low impact exercise would be perfect for you!

Low impact exercises allow you to get the same benefits of more traditional forms of exercise without experiencing damage to your joints. Research has found that low impact exercises may actually promote the healing and recovery of damaged joints, allowing you to return to higher impact activities in a timely manner.

Weight Loss Exercise – Finally, participating in a low impact exercise routine is a great way to lose weight. While many people often diet in order to cut calories, swimming, biking, or using a climber can help to burn some of these calories, therefore requiring fewer caloric restrictions. Be aware that a 150 pound person can usually burn around 300 calories per hour riding a bike. Therefore, in order to lose one pound per week, you will need to cut an extra 400 calories per day from your diet and ride your bike for one hour each day.

Add Intensity – The key to making low impact exercise work is to work a little harder by involving your entire body in what you’re doing. Try adding some upper body movements, and then some lower body movements. After some time, try going a little faster.

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PERSONAL TRAINING: BENEFITS OF STRENGTH TRAINING

Personal training can have a multitude of benefits. Encouragement and accountability are just some of the mental benefits, while exercise plans and workout routines get spiced up with a personal trainer. Strength training is one of the areas that a personal trainer can really help you. Read the following tips as to why personal training for strength training can be a good thing.

1. Exercise: Strength training is a form of exercising. It uses resistance to build muscle. Personal training gives you a set time to exercise, a time to focus on sculpting your muscles to how you want them to look. You may be familiar with doing push ups or crunches, but personal training will teach you other strength training moves to target areas of your body.

2. Develop muscle and bone strength: Strength training can help you develop muscles. Working on strength training just 4 days a week will give your muscles time to rest and grow on your days off. The resistance in strength training will push your muscles to exert themselves which will encourage them to develop. A personal trainer will also help you to sculpt your body to develop muscles definition in the areas you desire. Interestingly enough, strength training also develops bone density. This can help reduce your risk for osteoporosis.

3. Push it to the max: Personal training Columbus helps you push your muscles to the max. Having a trainer beside you to encourage you and push you will foster your strength training. Strength training is a lot of work, so having a trainer remind you that you are capable of adding weights, or doing just one more rep, can be a great way to keep you pushing it to the max.

4. Lose weight: Strength training builds muscle, and muscle burns fat. If you’re looking to lose some weight, strength training can be a great way to do just that. Personal training lets you discuss your weight loss plans and work towards them. Strength training with a variety of weights will not only spice up your workout routine, but help you lose the weight. Not only that, your newly developed muscles will help you control your weight.

5. Set and achieve goals: Just starting off strength training, you may not be able to do many reps, or lift much weight. Personal training allows you to set goals with someone who will help you achieve them. If you can only do 10 squats starting off, a trainer will help you set a reasonable goal to achieve in a reasonable time. As you’re training, you will see yourself achieving your goals.

Strength Training During Personal Training

Get started today. If you don’t already have a personal training time set up, contact your local health club and set up an appointment with a personal trainer. You can meet throughout the week, or just monthly. Whatever helps you achieve your goals in strength training, personal training will help you get there.

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STAYING HYDRATED FOR YOUR WORKOUT

Staying hydrated during your workout is extremely important. Dehydration adversely affects your performance, energy level, and even your coordination. Severe dehydration can even cause muscle cramps, headaches, and dizziness during your workout.

 Hydrated During Your Workout

The more intense your workout, the more fluids your body loses. But that doesn’t mean that a light workout doesn’t require proper hydration. As your body loses fluid, your blood volume drops, making it more difficult for your body to get the oxygen it needs from your blood and to remove toxins from your cells.

Tips for Staying Hydrated All Day Long

Proper hydration begins long before you ever hit the gym. Drink plenty of water all day long. If you have trouble getting enough, consider adding flavor with a dash of fruit juice. Eating lots of fruit can also help you maintain hydration during the day.

Avoid caffeinated or sugary beverages, which don’t hydrate your body as effectively as water. And remember that it takes your body at least twenty minutes to absorb any fluid you take in, so simply drinking during your workout isn’t enough.

Hydration during Your Workout

During your workout, you lose fluid through sweating. To ensure that you stay hydrated, drink a ½ cup to a full cup of water every fifteen minutes or so. Most of the time, water is the best choice for re-hydrating. But if your workout is particularly long or intense, you’ll want to supplement water with a sports drink; these beverages contain electrolytes, which your body also loses as you sweat. Meanwhile, embrace that sweat! It’s part of your body’s way of cooling itself. When you finish your workout, drink plenty of water again, and pick up your daily hydration routine right where you left off. By staying hydrated, you’ll notice that your body feels better and your performance stays stronger.

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3 SUPER FOODS THAT BOOST YOUR ENERGY

The old saying your parents told you when you were a child, “You are what you eat” is still true today. If you are feeling tired, worn down and fatigued then you should be changing your diet. By replacing empty calorie, high fat foods with super foods, you with is a drastic improvement in your energy and overall mood. Super foods are foods that are richer in vitamins, minerals, antioxidants, nutrients, electrolytes, and phyto-nutrients. These foods also contain fewer calories than other foods, while deeply nourishing your body. Below you will find 3 super foods that will boost your energy.

Organic Cacao

Yes, we did say that chocolate is a super food! Unfortunately this does not refer to the chocolate bars in the checkout lane at the grocery store. Organic Cacao is chocolate in its raw, organic form. You can use  cacao beans if you wish, however they are quite bitter. The organic cacao powder, that can be found is most health food stores, is incredible for making desserts.

Cacao is rich in antioxidants, magnesium, iron, chromium, magnesium, zinc, vitamin C, phosphorous, copper, tryptophan, and more. All of the vitamins, minerals, antioxidants packed in cacao makes it great for weight loss and boosting energy.

Goji Berries

Goji berries are a fruit that can be found in Asia and the Americas. It is one of the most nutritious fruits on the planet, containing protein, amino acids, and vitamins: B1, B2, B6, E, and C. The antioxidants that can be found in Goji berries help protect your body from free radicals and the aging process. While the B-vitamins found in the berries are a tremendous source of energy.

Try using the Goji berries to make a breakfast smoothie. It is a great tasting, refreshing, energizing way to start your day.

Kale

Kale is basically the top dog of the greens category of super foods. One cup of Kale is packed with more iron than a steak, more than 1000 percent of your daily recommended vitamin K allowance, plus antioxidants that promote bone and regulate blood clotting. Plus it is also an excellent source of dietary fiber and vitamin B6.

Kale is a versatile green that is enjoyed greatly worldwide. One of the greatest things about this super food is when prepared by steaming, microwaving, or stir-frying, very little nutritional value is lost. Making it possible for salads, stir-fries, soups, sausages and more to be enriched with this energy boosting food.

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THE IMPORTANCE OF STRENGTH TRAINING YOUR WHOLE BODY

Without adequate strength training, even the simplest daily activities can seem more difficult. Did your back hurt or twinge a little bit the last time you carried groceries in from the car, or had to carry your son around in the store? Were you sore after moving furniture or lifting bags of fertilizer while doing yard work? Even these simple activities require strength and endurance!

Inactivity Can Cause Muscle Loss

Many people lose muscle and strength with age. However, most of this loss is due to inactivity. When inactive people grow older several things happen. Their tolerance for exercise and physical activity declines, their body fat increases, their muscles decrease in size and become weaker, and their bone thickness decreases. These changes make simple tasks hard and increase the risk of injury. Inactive people also have an increased risk of high blood pressure, diabetes, heart disease, thinning of the bones, and other diseases.

Overload Your Muscles!

Strength training can prevent and even reverse these changes. Overloading the muscle develops strength. Proper strength training makes muscles stronger by asking them to do more than usual. This is called overload and means lifting more weight than one usually lifts. The body responds to this challenge by becoming stronger. Strength training must be done slowly and carefully.

Types of Strength Training

There are several different methods you can use for strength training. One example is weight lifting with barbells. Barbells are one of the easiest methods to build strength. Start light, focus on technique, and add weight systematically. The more weight you have on the bar, the stronger you get. Body weight exercises are another method. These exercises force you to use your own body weight as resistance. Another method is to use machines that balance the weight for you. Be sure that you know what you’re doing when using the machines, because positioning yourself incorrectly or using too much weight can lead to injury. If you need some assistance learning about strength training, Columbus has services that can help!

Start Slowly & Work Hard

It takes hard work to develop strength and muscle potential. A simple beginner program is a full body routine performed 3 times per week. Perform 2 or 3 sets of 8 to 12 repetitions per muscle group. Begin with a light exercise program. Exercise slowly with good posture, full range of motion, and regular breathing. Performed properly, strength training should maintain or even increase a joint’s range of movement. It strengthens bones, muscles, tendons, ligaments, and improves fitness and health. It can also help prevent accidents and injuries and speed recovery when injuries do occur. It improves one’s ability to do everyday chores and activities. Strength training can and should be done for a lifetime. Medical studies show benefits of strength training for people well into their 80’s and 90’s, so it’s never too late to get started!

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TOP TIPS FOR BREAKING YOUR UNHEALTHILY EATING HABITS

You’re getting on track – you exercise several times a week and the pounds are beginning to fall off. But exercise is only half the battle against the bulge! The other half: your diet! Eating right is the key to consistent and healthy weight loss. We all know this, so why is it still so tough to make great choices about what we eat?

Most of us let our lifestyles, emotions, and all kinds of thing get in the way of eating right. And in the meantime, as we put off making those decisions, we form unhealthy patterns that become deep-seated habits. Those habits become comfortable, familiar, easy—making them even more difficult to overcome.

Tips To Break Unhealthy Eating Habits
  1. Take an honest look at your diet Sometimes we don’t even realize what we eat each day, or when. It’s often helpful to keep a food journal for a few weeks, so that you can identify your dietary patterns. You may realize that you go days on end without vegetables—or that the base of your food pyramid is made up of ice cream (not the strongest foundation)! After you’ve tracked the trends in your diet, identify the most important habits to change.
  2.  Eating Habits

  3. Figure out why you eat what you eat Many of us make poor dietary choices because we’re pressed for time, we’re eating to deal with stress, or we have emotional relationships with our food. Identifying these underlying issues is the most important step if we’re going to change them long term. This awareness will give you new control over our everyday decisions because you’ll pay more attention to the foods you choose to eat.
  4. Make changes that are reasonable and realistic for you and your lifestyle Just as you must be honest with yourself about your current eating habits, you also must be honest with yourself as you decide which habits to break—and how to break them. If you’re eating too much red meat, aim to switch to fish on Fridays, or go meatless on Mondays. Smaller changes will be easier to stick with over time, and you won’t feel deprived or resentful about the changes you make.

The benefits of changing your eating habits stretch beyond weight loss. Eating right will give you more energy, improve your overall health, and even make your skin glow. Talk to one of our personal trainers about tweaking your diet to support your weight loss and fitness goals.  To stay up to date and to get daily motivation, please like us on Facebook!

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BENEFITS OF INTERVAL TRAINING

What is interval training?

Individuals who are looking to increase the strength of their heart, lungs, and specific muscles of the body will appreciate the benefits of interval training because of how it can help tone the body without straining muscles. Interval training is simply a specific workout technique where an individual alternates between high and low intensity workouts to achieve their desired result.

 Interval Training

In general, this workout technique enhances the strength and vitality of all cells in the body because of the amount of oxygen it circulates throughout the body. With this being said, professional athletes, nutritionists, and those who are experienced in cardiovascular exercise actually recommend the use of interval training because of how it influences the cardiovascular system. The more oxygen your cells and tissues receive while using this workout technique, the more effective your workout routine will be.

Interval Training Techniques

If you think that an interval training routine is right for you there are many exercises that you can incorporate into your daily routine. High intensity workouts may consist of running, sprinting, or going up hills or long distances. The general idea behind fast-paced workout routines is to increase the amount of muscles used to reach desired fitness goals, which relies on anaerobic cellular breathing.

Those interval training techniques that are slower in nature may consist of walking or running, which allow you to reach your resting heart rate in a healthy manner. It is important to alternate between high and low intensity workouts to allow muscles to rest while absorbing larger amounts of oxygen so that you do not become fatigued or cause damage to your body.

Interval training techniques can improve the amount of blood that is pumped out of your heart, therefore creating many positive health benefits. Optimal circulation reduces the risk of cardiovascular diseases and high cholesterol that lead to the overall degeneration of the body. However, interval training can boost your metabolism so that you can sculpt your body from the inside out. Additionally, interval training can increase muscle enzyme levels so that muscles can be toned and rejuvenated with each move made. All in all, the more oxygen your body receives the better off your health will be due to consistent workouts using these techniques.

Healthy Reasons to Stick to Your Routine

There are many benefits associated with the use of interval training techniques that can increase the longevity of your cells. If you are interested in ways of maximizing your daily workout routine if you live in Columbus, fitness center professionals are available to meet your needs. No matter what health condition you are in, the right workout routine that focuses on specific parts of your body can benefit you.

Professionals recommend the use of this training routine for those who are serious about getting in shape while minimizing risks of damaging muscles of the body. If you are someone who loves the thrill of new exercises to increase cellular strength and durability, interval training is for you.  Contact us today if you want help learning how to interval train.

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5 WAYS YOU’LL GET RESULTS FROM SMALL GROUP FITNESS

There are a wide variety of ways to encourage you to maintain your training regimen, but small group fitness is one of the best.  It’s not only a great starting point to working out, but it allows you to see how you’re suppose to lift and you get to make friends while you’re in there. Let’s look at some reasons why small group fitness training is good for you!

Small Group Fitness

Benefits Of Small Group Fitness Training

Support System

Having people there alongside you to share in your experience and encourage you along the way is often the difference between a successful exercise plan and one that tends to fizzle out over time. Share your challenges and your successes with your fellow group members and be supportive of their efforts, as well. You get built in support when you’re part of a small group fitness program!

Lack of Intimidation

In a small group fitness class, the intimidation factor is gone and the personal attention from an instructor ensures that exercises are being performed correctly. In addition, the instructor can provide modified movements to cater to a healing extremity, sore spot, or sensitive area. And the enthusiasm and energy that generates from the group environment is still there!

Cost Benefit

If personal training packages are just a little much for your budget right now, small group fitness training provides an attractive alternative.  Small group fitness training classes are a little expensive than one on one personal training classes and you get the benefit of close training too. If you’re looking for small group fitness, our fitness center offer classes just for you!

Small Group Fitness is Fun!

Most anyone will agree that exercising alone can become boring and tedious. When that happens, you’re that much more likely to give it up before you have had the chance to reap the full benefit of the training program. Having other people to talk to and share experiences with while you work out can help you keep going and to have a good time while you exercise.

Accountability and Adherence

Just like with personal training you have the added benefit of accountability with small group fitness. It’s easy to make excuses to yourself and not stay consistent with an exercise program on your own. One of the benefits of small group fitness training is that you have accountability to others in your group.

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ARE YOU TOO OLD TO START WORKING OUT?

Maybe you spent your 20’s playing video games and your 30’s watching reality television. Now your doctor is reminding you about blood pressure, diabetes, and other health issues. But is it too late to get fit? Many of our clients assumed they were beyond help. The reality is, it’s never too late to start! Regardless of your age, your body will almost always benefit if you increase physical activity—especially if you’ve had a sedentary lifestyle.

Tips To Working Out More
  • Talk to your doctor first, especially if you have medical issues. Before starting any workout routine, make sure you’re healthy enough for the exercises you want to try. If you have specific medical concerns, your doctor can also suggest exercise that will be safe and effective for you.
  • Find a personal trainer. If you’ve never worked out before, getting started can be intimidating. A personal trainer can help you get in to a new working out routine, provide motivation, and show you how to workout properly to maximize results and avoid injuries.
  • Choose activities that appeal to you. If the thought of huffing and puffing on the treadmill makes you cringe, opt for group fitness classes or swimming laps instead. If you participate in activities you like, you’re more likely to stick with your fitness plan over the long term.
  • Be patient with yourself. You’re not going to be a marathon runner overnight! Work with your personal trainer to set realistic goals—and not only for weight loss. Give yourself benchmarks for physical performance, such as adding more weight to your strength training routine or reaching a certain distance on your daily run.