Make the Right Choices

Everyone can benefit from having someone coach you, no matter what your goal may be. When you choose a coach, a specialist or a personal trainer, they will stay with you every step of the way. You will be sure to get the most out of your workouts. Face it, we should all be held accountable for making the right choices and committing to our goals. You must choose to live fit and healthy.

Even if you already participate in some type of fitness program or you exercise occasionally, you can still benefit from having your own fitness coach. They will start by assessing your current fitness level and your goals. Next step will be to make necessary changes that will jump-start you to the next level. Your diet and fitness program will consist of a weekly personalized meal plan and effective exercises to maximize your workouts. Your program will continue to change in order for you to achieve the best possible results.

Working with your coach will keep you excited and motivated to continue your workouts. He or she will be right beside you pushing you along and showing you how to get it done. You will feel energized to get up and get going. If you need a wakeup call or someone to assist you when shopping for healthy meal items, talk to a fitness nutrition specialist. They can help you stay on track.  

As a certified Specialist in Fitness Nutrition my coaching program includes utilizing many motivational strategies, such as, nutritional guidance, fitness assessments, instruction on proper exercise technique, correct breathing technique, flexibility and the necessary stretching exercises. So stop talking and start doing. Today is the time to make a change.
Healthy fitness starts on the inside. Get fit and look fabulous!   

Rev Up Your Metabolism

Food can directly affect metabolism by altering the way the body functions. It can change the amount of energy it needs for bodily processes, such as digesting food. When we eat, we burn calories and our body generates heat. This is known as the thermos effect of food, which is influenced by how much and how often we eat.

To rev up your metabolism, eat 1200 or 1500 calories per day. On the days you workout, your total daily will equal approximately 1500 calories. On your off days, you will reduce caloric intake by 300 calories. To help you get started, try African mango. It not only increases metabolism but it also removes cholesterol. You will truly notice an enhanced alertness and revved up energy level. More energy means more activity and more calories burned.

Raymond Day Master Champion bodybuilder shares his story of how to keep metabolism up at any age.  

Another Necessary Nutrient

Poor vitamin-E intake is relatively common in North America. It is estimated that more than 90 percent of Americans do not meet their daily recommendation for vitamin-E intake.

A 2009 study determined that subjects who consumed extra vitamin-E experienced less oxidative stress and muscle damage from eccentric resistance exercise than those who did without. As a fat-soluble vitamin with strong anti-oxidative properties, vitamin-E lessens the havoc free radicals unleash on muscle cell membranes after intense weight lifting.

Vitamin-E speeds recovery so you can get back quicker to your workouts. Aside for the benefits to your physique, vitamin-E shields low-density lipoproteins (LDLs) from oxidation. LDLs transport cholesterol from the liver to various areas of the body and their oxidation has been linked to the onset of heart disease.

The recommended amount for the general population is 15 mg per day to protect the muscles. Some may require more. Vitamin-E can be acquired from consuming nuts, seeds, olive and vegetable oil, whole grains, avocado, and dark leafy greens.

Here are some creative ways to rev up your vitamin-E intake:
• Add ¼ cup (12mg) of sunflower seeds into your oatmeal.
• Snack on 20 roasted hazelnuts
• Add half an avocado (2mg) to your salad and 1 tbsp (2mg) olive oil on top
• Mix ¼ cup wheat germ (4.5 mg) in a protein shake
• Spread 2 tbsp (8.4 mg) on whole grain crackers or rice cakes

Win With Water Workout

Aquatic workouts are movements that involve exercising while you are in the water.  Exercising in the water provides many benefits that working out on land cannot. First, buoyancy of the water provides an unloading of the weight bearing joints of the spine, knee, and hips. This is extremely helpful for those who cannot tolerate exercising on land due to joint pain.

     

Water also provides assistance and resistance while exercising. This allows you to progress through various levels of activity while increasing strength. Aquatic workouts can help you build strength in weak and injured muscles. It can also promote healing to the site of injury. Overweight patients can enjoy aquatic therapy by burning calories in an environment that assists in cushioning their joints.

The many benefits of water exercises are:    
      Lose weight effectively 
      Improve balance and agility 
      Ease arthritis pain 
      Recover from surgery 
      Alleviate the symptoms of fibromyalgia 
      Strengthen muscles and joints and
      Increase flexibility and strength. 

If you don’t have access to an indoor pool, check with your local health and fitness club or YMCA. They may offer an aquatic program or have classes in your area. Some establishments call it water aerobics. Attending a class one or two days a week, in a group setting, may be just what you need to stay on track.  

Check Your Nutrient Level

We know that Vitamin D is critical for building strong bones but what we may not know is how negative amounts affect us. Low Vitamin D levels are associated with higher circulating levels of parathyroid hormone, which encourages weight gain. This explains why many overweight people routinely have inadequate vitamin D status.  

The current recommended daily intake of vitamin D is 200 IU but most health experts say it should be closer to 1000 IU, especially in the winter. When our body does get the daily recommended dose, it increases the thermal effect of our meals and boosts overall fat oxidation. It also improves muscle function and strength. 

Vitamin D produced in the sun’s rays is a vital source of this necessary nutrient. However, oftentimes, especially in the winter months or in cooler climates, it is hard to make enough from the sun. So, many of us come up short in our daily supply. Research shows that vitamin D deficiency is more common than previously thought, affecting up to half of adults and children in the U.S. 

When sunlight is in short supply, opt for less potent sources of vitamin D such as salmon, mackerel, tuna and sardines in oil, cod liver oil, and vitamin D-fortified foods like milk, juice, soy milk, egg yolks and some cereals. Vitamin D can also be  obtained by using supplements once or twice a day with meals. Check with your doctor to have your vitamin D level tested. He or she will determine if supplementing is right for you.

When we supply our body with the necessary nutrients it has a positive effort on our health and fitness. 

Get Faster Fitness Results

The new year is here and you may have already started your workout program. Congratulations! You have taken the first step. You’re on your way to reaching your goal. Do you want to see faster results?
  
There are a few simple things you can do in your day to day routine to boost your progress. The simplest thing people can do is take a daily half hour walk. Walking at a moderate pace will burn up to 200 calories. Burn even more by walking upstairs. Everyone expends energy from engaging in daily activities. The key is to stay physically active, even on your off days.
  
Increase your daily protein intake. Protein is the basic building block for muscle. The more muscle you have the higher your metabolism. A higher metabolism burns more calories and helps to reduce fat. The average active person requires one gram of protein per pound of lean body weight per day. Most people do not get nearly that much.
  
Egg whites are a great source for protein. If you are working out at the gym or just exercising at home, it is important to know your muscles need protein. By drinking a protein drink with liquid egg whites every three or four hours, you will keep your metabolism working to burn fat, build muscle and give you extra energy. Your energy boost will increase your desire to exercise longer and you will feel more active. Your daily walk will be longer and best of all your body will continue burning calories, even while resting. 

Drink Away Body Fat

Water is a necessary part of the body’s fat utilization process.  Water assists the body in metabolizing stored fat because your liver, which metabolizes fat, becomes overloaded when your kidneys do not get enough water. Your liver’s fat processing function is compromised when it has to do the kidneys’ job as well.  Water also helps suppress appetite and relieve fluid retention problems.

Water does not have any calories. However, when the body begins to run low of any vital nutrient -- even water -- it will trigger hunger to motivate you to go get some more of whatever it needs.  This is true because most foods provide some amount of water but can also provide many unneeded calories.  

The thirst sensation is not a reliable way to decide when to drink water. You may often feel the need for water as hunger instead of as thirst.  When dieting it is important to consciously drink water to make sure you get enough.
     
There is a common water strategy used by dieters to drink a glass of water when you get up in the morning and then every two hours - whether you feel like it or not.  Just make it part of your routine. Remember, low-calorie sodas cannot be substituted for water. In some cases, it can have a negative effect on dieting.            

You also have to remember that the need for water can be aggravated by common substances that suppress thirst, such as, coffee, tea, alcohol and some drugs. You also need to drink more water when you are taking herbs and vitamins.  In summary, to successfully lose weight and keep it off, drink up!