POSITIVE EFFECTS OF EXERCISE

Exercise positively effects all human body systems; including psychologically. Research in the area of psychology and physical activity supports a relationship between physical fitness, mental alertness and emotional stability.

An example of this relationship is that improved endurance makes the body less susceptible to fatigue and less likely to commit mental or physical errors. Performance can be sustained longer without the necessity of frequent breaks. People who are physically fit usually have a better outlook, more self-confidence and often do well in whatever their talents and ambitions prompt them to try.

Increases Blood Volume

Physiological benefits of exercise are that it increases blood volume, enlarges and increases the number of blood vessels, lowers resting heart rate, and helps keep linings clear of corrosive materials. Exercise also reduces peak levels of hyperacidity and its discomforts.

The Nervous System

The nervous system is the control center of the body. The three roles of the nervous system are that it senses changes inside and outside the body. It interprets those changes and responds to the interpretations by initiating action in the form of muscular contractions or granular secretions. Without the central control of the nervous system, coordinated human movement are impossible.

Exercise is Worth the Effort

Are the positive effects that result from exercising regularly worth the effort? Absolutely it is. Should you make exercise an integral part of your daily routine? Of course, you should. Fitness specialists and trainers have an inherent responsibility to positively shape and influence the health and fitness attitudes of those around us. It is our hope that individually and collectively we can bring health and fitness to the masses. 

*Older adult personal training is my specialty. Get started on your own personalized physical activity program. Send your request to db.09body@outlook.com 

Hike Up Your Routine

You can take fitness to the next level and burn more fat using high intensity interval training. The high intensity approach may not be right for those just starting a fitness program. However, if you exercise regularly and need to bump up your regime, this is an effective way to see results. It also does not require you to spend more time in the gym.

High intensity interval training involves short intervals of high intensity exercise separated by longer intervals of low to moderate intensity exercise. It offers you several advantages because it pushes you beyond the highest end of your aerobic capacity zone. If your aerobic zone is at 80% or more of your maximum heart rate, then you are in the right training zone.  

Eating a healthy meal plan and participating in an exercise plan will improve your overall health, increase your self-esteem and allow you to live a much healthier lifestyle. Exercising and getting the proper amount of rest in a balanced schedule will allow you to build healthy muscles and reduce or eliminate stress and anxiety. 

A personal trainer can help you with your weight-loss goals. They will show you the right way to improve your overall health. A trainer will provide you with a flexible exercise schedule that will benefit you and your body. Your hard exercise work will pay off when you notice the difference in feeling better and looking good and others will notice too.

Summer Arms to Dip For

Summer is the best time to show off those arms. A great way to achieve well-defined arms is by performing dips. Dips refer to upper-body training where you are required to lift loads equivalent to your body weight. So, the heavier you are, the more challenging they become. The best thing is that you can modify them as you progress. The benefits of performing dips are worth the challenge.


First, you can build your strength in several layers of upper body muscles at the same time. Dips mostly focus on the triceps, which is the major muscle located at the back of your arm. Your triceps muscle's role is extending the elbow joint. Additionally, when you are pushing up out of the dips, your upper chest and anterior delts support by flexing the shoulders. Other muscles including the levator scapula, rhomboids and latissimus dorsa are also strengthened.
                                                               Compound Exercises

Dips are a compound exercise, in that it requires movements in a number of joints. A compound exercise promotes the development of multiple muscle groups at the same time. Additionally, compound exercises mimic the regular tasks we carry out each day. This means that strength and coordination improve each time you exercise, which makes everyday tasks easier to perform. If conducted the right way, dips reduces the risk of injury to joints while ensuring your triceps, shoulder, and scapular muscles are effectively developed.


For you to practice dips correctly, start by standing between two dip bars. Take hold of each bar with your hands and push your body up such that your elbows lock while your feet hang in the air. Lower your body towards the floor by bending your elbows avoiding letting your feet touch the floor. Continue moving until elbows attain 90-degree angle. Next, extend your elbows and push your body up again. You can repeat the process a couple times a week and gradually increase the number of reps.


As always, consult with your physician before beginning any exercise program. If no dip bar is available or you work out a home, try doing my number one favorite exercise, chair dips. No need for fancy equipment, just a wall and a sturdy chair. My arms feel amazing after this workout. Give dips a try and start showing off your summer arms. Leave a comment and let me know your result.

Pantry Extras

When shopping for extras on your heart-healthy grocery list, watch out for high amounts of salt in condiments and sauces. Even small amounts add up fast. Some choices are listed.

• Barbeque sauce, low-sodium 
• Ketchup, reduced sodium
• Mayonnaise, reduced fat or nonfat
• Mustards: whole grain, honey, Dijon, yellow
• Soy sauce, reduced sodium
• Vinegars: rice, red wine, balsamic, apple cider, raspberry; these make delicious salad dressings

Fats and Cooking Oils:  Cut down on butter in your cooking, instead use healthier oils, like olive and canola. 


Snacks:  Stock your pantry with nuts, dried fruit, and whole wheat products for snacks and meals.


Spices vs. Salt:  Too much salt drives up your blood pressure, instead, add flavor with zesty spices and herbs,


Sweeteners:  Cut down on sugar. It's full of calories that will pack on pounds. Instead, satisfy your sweet tooth with healthier options -- although the less you use of any sweeteners, the better.

• Brown rice syrup for a sweetening alternative in baking
• Honey (in moderation)
• Sugar-free or light maple syrup

For more nutritional fit tips, visit Debra Baker Fit

Heart-Healthy Protein

The American Heart Association suggests two servings of fish a week. Eat more heart-healthy tofu and other soy protein, too. Limit fatty cuts of meat. Several choices to buy are:

• Beef, lean cuts and lean ground round or sirloin
• Chicken or turkey breasts, skinless and boneless
• Ground turkey or chicken
• High Omega-3 fish; herring, mackerel, salmon, trout, tuna
• Pork tenderloin trimmed of fat, Tofu 

Frozen Foods
When your favorite fruits and veggies are out of season, choose frozen ones for nutritious desserts, side dishes and snacks. Choose fruits without added sugar, such as, frozen blueberries, raspberries, and strawberries. Vegetables and vegetable blends, without added sauce, gravy or sodium are good choices. Look for frozen soybeans.




Pantry Essentials
Beans and whole grains offer fiber to help lower your cholesterol. Choose from this list of beans, grains, soups and sauces.

• Barley
• Beans, canned reduced-sodium assortment of black beans, garbanzo, kidney, navy and pinto, also dried beans
• Broth, reduced-sodium chicken, beef, or vegetable   
• Cereals, whole grain
• Flaxseed, ground or whole
• Flour, whole wheat
• Grains
• Oat bran
• Rolled oats
• Pasta sauce, low fat or fat-free
• Pasta, whole grain wheat
• Rice, brown or wild
• Soups, low sodium and fat-free
• Soy flour
• Tomato paste
• Tomatoes, whole or diced, reduced sodium
• Vegetarian or nonfat refried beans

Visit my Nutrition page at Debra Baker Fit for low calorie recipes. In my next blog, I will focus on  heart-healthy condiments, oil, and yes, snacks.

Healthy-Heart Grocery List

Healthy eating starts with having the right kind of healthy foods in the kitchen. Heart-healthy foods help to lower cholesterol and keep blood pressure in check. If you are not sure what to buy, print this blog and take it to the grocery store.    

               

Refrigerator Essentials   

Fresh fruits and vegetables are loaded with vitamins, minerals and nutrients. They also have fiber which lowers cholesterol and improves heart health. Try to get five cups of combined fruit and vegetables a day.

Great choices are apples, berries, bell peppers, broccoli, cauliflower, celery, dark leafy, greens, eggplant, grapes, kale, oranges, pears, squash, tomatoes, and zucchini.

      

Dairy and Calcium Products

Dairy is a great source of calcium. Just skip the heavy cream and choose low-fat options. Your choices are buttermilk, cheese, cottage cheese, ricotta cheese, cream cheese, nonfat creamers, skim milk, sour cream and yogurt.

Soy milk, almond milk and other non-dairy products may also be options. Check the labels to see if they are fortified with calcium and other nutrients. Remember, when shopping for these drinks, choose unsweetened products to avoid added sugar.

In my next blog I will list healthy meats, fish and pantry essentials. Happy heart-healthy shopping.   More fit tips on my website debrabakerfit.com.http://www.debrabakerfit.com                      

Starting Your Fitness Journey

Today is the day to start getting fit and healthy before the holidays. Get into the habit of eating healthy and exercising on a daily basis. Take a 15 minute to half hour walk even on your rest days.

You can have the fit body you always wanted. If you are ready to start an exercise and weight loss plan, you need to be eating healthy meals and exercising regularly. I can tell you how to choose the right fitness program so you will get your new and fit body. This year, on my blog, I will give you the motivation and training tools necessary to keep you on track. As a certified personal trainer, I care about your success. Not only that, it is free. I only promote products and services that I know work. 

Many have wanted to start getting in shape but just lacked motivation. So let us try a different approach. Instead of making excuses why you did not exercise today, let us start with the right motivation. One of the best places to begin is by setting personal goals. A well thought-out goal can help you achieve what you really want in life, that is to be healthy and feel good about yourself. Why not, start your fitness journey using 09body training and resources. Take photos as you progress. Your very own story will motivate you and others for years to come. 

Be specific when setting a goal. Make sure it is a measurable goal. If you want to define your abdominals, then make a goal to perform a certain number of crunches during your workout. You can then count out every repetition. Your goal could be "I will work on my abs 3 days per week and perform 2 sets of 50 each workout." Write it out and place it where you are certainly to see it every day. This works and it has a way of holding us accountable. So let us get started. If you need help getting start, feel free to post your question. Today, it the time to start living fit and healthy.

Healthy Storage Inventory

Stay focused. You are on your way to a healthy kitchen. This is the third part to finishing your kitchen make-over. Now that you have started to get better at food preparation, it's important to think about portions and storage. The right items must be on hand in your kitchen to assure you are getting the correct portions of your daily requirement. You can prepare meals for several days ahead as long as it is stored properly to avoid loss. 


It's not only important to get good foods into the kitchen, it is important to get organized and stay organized. Keep a tidy refrigerator and freezer as well as keeping foods and appliances organized in the pantry. Food prep will be much easier and quicker. If you haven't done so already, you may  want to purchase the following items: 

• a tea pot for making green tea
• Larger food storage containers of different sizes
• A food weight scale
• Measuring cups and spoons
• Indoor grill 
• Aluminum foil and plastic wrap
• Zip-top bags
• Freezer bags
• Bulk food storage containers

Responses and Scoring:  (a) I have all of them (-5)
                                        (b) I have more than half of them (-3)
                                        (c) I have less than half of them (+2)
                                        (d) I don't have any of them (+5)


Calculate your score and add it to your score from my last two blogs and save it. Remember you are doing this to get your kitchen to reflect living fit and healthy. You can visit my website at 09body Training for more get fit exercise tips .

Healthy Pantry Basics

A simple way to make healthy cooking easy is to have the right items on hand. So what food items should be in a healthy pantry? The following foods are key ingredients for making healthy meals. 
    
Fill your pantry with these basic shelf items. Then, whenever you shop, you can pick up your perishable items. Perishable items will be in my healthy refrigeration post. Many of your recipes will incorporate these pantry staples:

• dried beans and lentils
• canned beans
• whole grains
• whole grain pasta
• rolled oats
• canned diced tomatoes
• low sodium vegetable broth
• plain soy milk and/or almond milk 
• tahini
• mellow white miso
• peanut butter and/or almond butter
• raw almonds, cashews, walnuts, pumpkin seeds, sunflower seeds
• dried apricots, dates and raisins
• Dijon mustard
• cider vinegar
• nutritional yeast 

If you followed my last blog you should have your first score. Use the following to find out how healthy your current pantry is. Total up your score and save. 
   
Responses and Scoring:
(a) I have all of them (-5)
(b) I have more than half of them (-4)
(c) I have less than half of them (+2)
(d) I do not have any of them (+5)


See my Nutrition page at Debra Baker Fit  for a healthy recipe to try.   

Healthy Fitness Makeover

Today is the start of the autumn season. As the days start to get cooler, we start to cover up more and spend more time inside. However, do not stop maintaining that beach body that you worked so hard to get. Over my next few blog postings, I will show you how to do your own kitchen makeover. Do you have the following items in your kitchen?

• Good set of pots and pans
• Good set of knives
• Spatula
• Blender
• Tea kettle
• Scale for weighing foods
• Sealable containers for carrying meals
• Small cooler for taking meals to work or on the go
• Shaker bottle for drinks and shakes
• Food processor

Responses and Scoring:
a) I have all of them (-5)
b) I have more than half of them (-4)
c) I have less than half of them (+2)
d) I do not have any of them (+5)  

Calculate your score and save it. Next blog will be your pantry checklist. Be honest and remember you are doing this exercise to find out whether your kitchen reflects living fit and healthy.
For other fitness tips and healthy living exercises, visit my website at debrabakerfit.com 

Tricep Chair Dips

I am always trying different compound exercises so I can get the most effective workout in the shortest length of time. It takes time to go to the gym for cardio and weight training. Therefore, on some days I work out at home. One quick way to tone your arms and get great looking triceps is chair dips. All you need is a sturdy chair. For extra stability, place the chair against the wall.

• Stand in front of the chair facing away from the seat.
• Sit down on the edge of the seat and place your hands behind your hips. Your hands should be on the edge of the seat and shoulder width apart.
• Lift your buttocks off the seat and walk your feet forward. Make sure your hands are secure on the chair so that you do not slip off. Keep your chest elevated and head up. Your knees should not bend.
• Slowly lower your body downward. Be careful that your elbows do not bend to an angle smaller than 90 degrees.
• Extend your arms, raising your body upward and supporting your weight with your arms. This feels amazing.  

If this is your first time trying dips or any kind, you may not be strong enough to support your body weight. Beginners should just try one set of 6 to 8 reps. When you become more conditioned, you may gradually increase your reps and sets until you progress to three sets of 15 reps. You will love your well-defined triceps with less giggle.


Save on skincare collection at To Go Spa                               09Body Training at Debra Baker Fit

Coconut Oil for Health

I have been buying my fitness vitamins and supplements from Piping Rock for years. They have the best quality and prices than any of the competitors. I recommend you try Piping Rock for yourself and use my link at the bottom to save $5.00 on any order under $40.00. There's more. You save $10.00 off your order of $40.00 or more.

Piping Rock is always the best for less.  


Organic Extra Virgin Coconut Oil.  This is what I currently use and it's great!

                                                                      *09body link      Save $$ on all products with my link.

Arms to Dip For

Dips refer to upper-body training where you are required to lift loads equivalent to your body weight. So, the heavier you are, the more challenging they become. The best thing is that you can modify them as you progress. The benefits of performing dips are worth the challenge.

First, you can build your strength in several layers of upper-body muscles at the same time. Dips mostly focus on your triceps, which is the major muscle, located at the back of your arm. Your triceps muscle’s role is extending the elbow joint. Additionally, when you are pushing up out of the dips, your upper chest and anterior delts support by flexing the shoulders. Other muscles including the levator scapula, rhomboids and latissimus dorsa are also strengthened. 

                                                 Compound Exercises 

Dips are a compound exercise in that it requires movements in a number of joints. A compound exercise promotes the development of multiple muscle groups at the same time. Additionally, compound exercises mimic the regular tasks we carry out each day. This means that strength and coordination improve each time you exercise, which makes everyday tasks easier to perform. If conducted the right way, dips reduces the risk of injury to joints while insuring your triceps, shoulder, and scapular muscles are effectively developed.

For you to practice dips correctly, start by standing between two dip bars. Take hold of each bar with your hands and push your body up such that your elbows lock while your feet hang in the air. Lower your body towards the floor by bending your elbows avoiding letting your feet touch the floor. Continue moving until elbows attain a 90-degree angle. Next, extend your elbows and push your body up again. You can repeat the process a couple times a weeks and gradually increase the number of reps.

As always, consult with your physician before beginning any exercise program.  If no dip bar is available or you work out at home, try doing my number one favorite exercise, chair dips. No need for fancy equipment, just a wall and a sturdy chair. My arms feel amazing after this workout. Give dips a try and start showing off the results. Leave a comment and let know your results.                  

                           

  

      

Tone Up Before Tanning

Summer is near and it is time to put away the long sleeves and expose our arms. Since we are going to be showing them, why not look our best. We can tone and define our arms with tricep extensions. Therefore, I want to share the proper way to execute a dumbbell triceps extension. You can do this exercise at home for at least three days a week to see results. This is my second favorite home exercise, next to chair dips. 

Prepare by positioning one dumbbell overhead with both hands. With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyper extending wrists. Return and repeat.

Position wrists closer together to keep elbows from pointing out too much. Let dumbbell pull arm back to maintain full shoulder flexion. Consider using a seat with back support. The back support, however, should not be so high that it interferes with dumbbell being completely lowered. If shoulder flexion flexibility is not adequate, position hips slightly forward so elbows are positioned upward. Position body upright if shoulder flexion flexibility is adequate.

This exercise targets the triceps brachial while using anterior deltoids, major pectorals, clavicle, pectorals and wrist flexors as stabilizers. To get tips from Raymond Day Masters Champion Bodybuilder on proper bicep exercises see my Fitness Coach page at DebraBakerFit.com 

Get Active to Help Your Heart

How much of a difference can exercise make in your life and how much do you really need to do? Exercise improves your health. You don't need to spend countless hours in the gym to achieve the benefits needed for a healthy heart. Just get active.
  
There are easy ways to add different types of activity to your daily routine:

• Park the car farther away from your destination.
• Get on or off the bus several blocks away.
• Take the stairs instead of the elevator or escalator.
• Take fitness breaks. Walk, stretch or do some office exercises.
• Start doing some gardening, yard work, house cleaning or home repairs.
• Remove the television from the bedroom and hide the remote controls.
• Exercise while watching television. Some examples are using hand weights, using a stationary bike or treadmill, crunches, push ups, squats and stretching to improve your flexibility.   
• Walk while doing errands.
• Keep a pair of comfortable walking or running shoes in your car and office so you can be ready for activity wherever you go.

The good news is that it's never too late to start an active lifestyle. No matter how old you are, how unfit you feel, or how long you have been inactive, get started. Research shows that starting a more active lifestyle now through consistent moderate intensity activity can improve your heart health and your quality of life.


Personalized Total Training 

Preserve and Protect Your Back

Back pain is the most prevalent source of chronic pain, and the leading cause of disability for Americans under the age of 45. Working at desks, slouching over phones, and leaning over keyboards, millions of people put themselves at risk for back pain because of poor posture.

Awareness of posture is key to transforming bad habits that form early and do damage over time. By holding your body in good posture, you strengthen your core and supporting muscles, building good muscle memory and protecting your back. Good posture is also tied to everything from stress to confidence, appearance, and general well-being. So what if we had a sensitive and subtle way to know immediately when we started to slouch, a quiet reminder felt only by ourselves?

The Lumo Lift approaches posture in a way that’s never been done before. Clipped onto your shirt, right below your collarbone using a secure magnetic clasp, the Lumo Lift tracks your posture and activity. Using subtle vibrations as feedback, it will gently vibrate to remind you to straighten up your posture every time you begin to slouch. Patented biomechanics monitoring sensors in the Lumo Lift use angle displacement as a measure to let you know when your body slouches away from what you’ve calibrated as your standard of good posture. The customizable time delay for vibrational feedback allows for a personalized posture coaching experience. With the integration of technology, the Lumo Lift is the agent of change needed to improve your posture long-term.
I recommend Lumo


Being able to consistently sit and stand with a posture that supports overall health and well-being involves learning with the body as well as with the mind. The Lumo Lift situates learning in realime, permitting you to make the steady small adjustments that quickly become vitally useful habits in daily life. 

My favorite exercises to strengthen your core muscles are abdominal crunches, the modified plank, the side plank, sit ups, single and double leg abdominal presses, and the bridge. To learn the easiest way to properly execute the bidge, see step by step on my website exercises. 09body 

Live Long and Prosper

We can dramatically reduce the likelihood of heart disease prior to old age by adopting a healthy living lifestyle. This is according to a long-term study. The study found that people who followed healthy living recommendations, such as eating a healthy diet and getting regular exercise, reduced their odds of heart disease by ninety percent over twenty years. The study group was compared to others in their age range that were living the unhealthiest lifestyles such as excessive smoking, drinking, high fat diet, over eating and lack of exercise etc.

A healthy lifestyle was also associated with a significantly reduced risk of developing heart disease among men and women who had already developed a cardiovascular risk factor like diabetes, hypertension or high cholesterol. The study confirms the importance of healthy behaviors, such as not smoking and exercising more.

These findings also play a role in moving the public discussion toward adopting a healthy way of life as the standard norm. Fitness is a lifestyle. However, it is a choice. So, if you choose to start living fit and healthy and you need help getting started, contact a personal trainer in your area. We sometimes need extra motivation and encouragement to keep going. A personal fitness trainer may be the answer. If you need a referral, contact me and I will put you in touch with a trainer in your area.

Debra Baker CFT/SFN    Tap into your motivation      

What is Your 2016 Fitness Goal?

You can have the fit body you always wanted. If you are ready to start an exercise and weight loss plan, you need to be eating healthy meals and exercising regularly. I can tell you how to choose the right fitness program so you will get your new and fit body. This year, on my blog, I will give you the motivation and training tools necessary to keep you on track. As a certified personal trainer, I care about your success. Not only that, it is free. I only promote products and services that I know work.  

Many have wanted to start getting in shape but just lacked motivation. So let us try a different approach. Instead of making excuses why you did not exercise today, let us start with the right motivation. One of the best places to begin is by setting personal goals. A well thought-out goal can help you achieve what you really want in life, that is to be healthy and feel good about yourself. Why not, start your fitness journey using Blurb. Take photos as you progress. Your very own Blurb story will motivate you and others for years to come.

Be specific when setting a goal. Make sure it is a measurable goal. If you want to define your abdominals, then make a goal to perform a certain number of crunches during your workout. You can then count out every repetition. Your goal could be "I will work on my abs 3 days per week and perform 2 sets of 50 each workout." Write it out and place it where you are certainly to see it every day. This works and it has a way of holding us accountable. So let us get started. If you need help getting start, feel free to post your question. Today, it the time to start living fit and healthy

Make your goal to quit smoking in 2016      

CORE TRAINING

Everyone should think about including core training in his or her life. A strong core is essential to maintaining a good level of flexibility and preventing injury. This article looks at what is meant by core training and how it can be of benefit to you.

What Is Core Training?

Core training refers to exercises specifically designed to work and improve the condition of the muscles in the midsection of the body. This includes the abdominal muscles, the lower back and the muscles at the side of your body.

Why Is Core Training Important?

Unfortunately, in modern society, too many people are taking too little physical activity. Many jobs now involve remaining in a sitting position for a lot of the day, and in the evenings, we often spend time sitting in front of the TV and computer screens instead of participating in physical exercise. To retain good mobility, as we get older, it is important to exercise and train the core muscles, as they are vital to the stability of your whole body. When the core muscles become weak, it can negatively affect your posture. This could lead to back pain and restricted movement.

How Can Core Training Benefit Me?

When you practice core training, the torso becomes much stronger, making the whole body more powerful and more able to resist injury. Those who exercise their core muscles will have improved posture and balance, better mobility levels, as they get older, and much more flexibility of movement. Everyday tasks will become much easier, and simple activities, such as lifting, bending and stretching are less likely to result in accidental injury, back problems and pulled muscles.

How Do You Train The Core Muscles?

Many exercises help you train the core muscles. Practicing them regularly will really help to improve the quality of your day-to-day life. Examples of useful training exercises include:

Abdominal crunches

Modified Plank

Side Plank

Sit-ups

Single and double leg abdominal presses

Bridge 

At first, you should start by carrying out just five repetitions of each exercise but eventually, once you have gained enough strength, you could increase this to 10 or 15 repetitions. In the beginning, you should only aim for two or three days of exercise a week, but you could increase this once you feel comfortable. As you progress with your core training, you may want to enroll in a core training class at a gym where you will learn a greater variety of exercises and be able to take part in a longer and more intensive training session. Remember the importance of doing a warm-up before you begin exercising, otherwise you could strain your muscles and cause an injury.

As you can see, strengthening your core muscles is a great idea for every one of all ages, so begin working on core training today. You will soon see and feel the benefits!

Journey To Fitness: Improve Your Overall Health and Lifestyle

Journey To Fitness: Improve Your Overall Health and Lifestyle: Many people are searching for ways to improve their overall health and lifestyle. Some people often fail when it comes to reaching their w...