Improper Sleep Can Sabotage Fitness Goals

Most of us don’t have as much control over the amount that we sleep as we should.  Work, family, education, housekeeping, and so many other tasks can literally prevent us from getting the amount of sleep that we need.

Experts tell us, getting enough sleep actually improves metabolism.  People who are constantly sleep deprived, typically find that they have less energy to do regular, daily activities. 

As a result, sleep-deprived people often lower their own metabolism.  They simply don’t have the strength to break down food efficiently, particularly carbohydrates.  This is a very difficult issue, because many people can only find time to exercise by borrowing from their rest time. 

For example, after a long day of work and dealing with family and home commitments, a person may find the only time they have to exercise is late at night. So what should you do?

Ultimately, it’s a question of balance.  Naturally, if you’re willing to exercise, and your doctor agrees that it’s healthy for you, then you’re not going to get fit by sleeping instead of exercising. 

Yet, if you steal time away from your sleep in order to exercise, you can actually do more harm than good, because the following day, you won’t have enough energy to digest what you eat.  The answer to this catch-22 lies in balance. 

You don’t have to work out every night.  Or perhaps you can integrate a workout into your life during the day, maybe at lunchtime or right after work. 

Most fitness clubs are open very early, some are even open 24 hours. You can also get some fitness equipment for your home and workout there.

If you find you have trouble sleeping, this can also negatively affect the speed of your metabolism, because you won’t have enough energy the following day.  Insomnia and other sleep disorders are very common problems.

Some non-medical tips to help you fall asleep include:

• Don’t eat late at night
• Try drinking warm milk before bedtime
• Don’t turn on the TV at night
• Try yoga or other stress-relieving practices
• Try having a warm bath before bedtime
• Don’t exercise close to bedtime, your body can become so energized that it doesn’t want to sleep.

So fluff those pillows and get to sleep!

Live Fit Live Strong!

Amazing 4-Minute Workout!

Have you ever heard of Tabata Interval training?  If not, this blog post is definitely a must read.  It’s a popular regimen based on study done in 1996 by Izumi Tabata.  This type of training consists of 20 seconds of ultra-intense exercise.  I mean you must commit to giving it all that you’ve got during these 20 seconds, followed by only 10 seconds of rest and then repeated continuously for 4 minutes for a total of 8 sets. 

In Izumi Tabata' original study, athletes using this method trained 4 times per week, plus another day of traditional training, and it was discovered that this group obtained gains similar to a group of athletes who did traditional training 5 times per week. Actually, the Tabata group, who started lower had gained more in strength, size and the most body fat burned overall. Also, between the two groups, only the Tabata group had gained anaerobic capacity benefits from this type of training.  You can choose from many different exercises; you can use body weight exercises, dumbbells, medicine ball, sprinting works quite effectively too!  In my Strong Beauty Boot Camp, I use this method and though it is an intense workout the results are mind blowing.  This could be another great way for you to change up your workout to keep it more exciting.  Also, don’t depend on watching the clock or counting one Mississippi, two Mississippi! Get yourself an interval timer so that you can stay focused on getting in your 8 sets of Tabata exercises.  If you try watching the clock or your watch, you will definitely lose out on the benefits of this method of getting your body in the best shape ever!

Deadly DVT Can Happen to Anyone

In the last five years, there have been reports about flight passengers, especially in economy class, suffering from DVT – Deep Vein Thrombosis. 

 

The link between confining airplane seats and deaths from DVT (formation of deadly blood clots) has been established by the United Nations World Health Organization.  It has nothing to do with gender, risk factors or genetics.  Everyone is at risk in economy class. This should constitute a compelling reason to integrate exercise while high in the sky.

To make exercise possible while traveling, try to schedule your flights so you have some time for exercise when you get to your destination. 

Try to arrive during the late afternoon/early evening, to give you time to shake off the fatigue from the trip, and have at least an hour to do exercises either in your hotel room or in the hotel gym.

Important “to do” things when traveling

ü      Be fully rested before a trip – have the usual “to pack” items ready well in advance so you’re not scampering for them at the last minute, depleting your energy levels.

ü      Time your sleep correctly – as soon as you board, get the local time of your destination and set your watch accordingly.  If it’s already night time in your destination, wear blindfolds and ask for a pillow and try to catch a few winks.

ü      Drink plenty of water – wine and cocktails will only dehydrate you further; note that humidity levels inside aircraft is below 10%, so water is your best bet.

If your job requires you to travel at least four times a month, ask your company’s travel department to book you in hotels with gyms or a swimming pool. 

You must take time out of your travel to schedule a workout into your grinding schedule. 

Here’s a friendly suggestion. Get up earlier in the morning and either before or after breakfast, head over to the gym and do a brisk walk on the treadmill for 10 minutes, or use the rowing machine for 10 minutes.  This session is just to wake you up from your travel stupor.  Also, try walking to your business appointment instead of taking a cab. 

At night, before going to bed, try going to the hotel gym again and lift weights for 20 minutes, to complete your workout for the day.  This way you did your cardio and resistance training, the two most essential components of a fitness program.  

Live Fit Live Strong!!

The Basic Weight Loss Principle Behind Exercise

Did you know that the basic weight loss principle behind exercise is catabolism?

For example, as you exercise, your body temperature rises and your heart beat increases.  As this happens, your body requires more oxygen, so your breathing increases.  If your body couldn’t adjust to this enhanced requirement for oxygen, you would collapse. And all of this requires additional energy. 

Presuming that you aren’t overdoing it, your body will begin converting food into energy in a metabolic process called catabolism.

Essentially, if you can engineer your body to require more energy, your body will comply by breaking cells down to deliver it. And the process of metabolism burns calories.

So based on that logic, interval training fits in with the overall plan.  Interval training is simply adding a high-energy burning component to your exercise plan on an infrequent, or interval, basis.

For example, if you can jog for 20 minutes every other day, you're boosting your metabolism and burning calories/energy.  But you can actually burn disproportionately more calories if, during that 20 minute jog, you add a 30 second or 1 minute sprint. 

Why?  Because during this 30 seconds or 1 minute, you give your body a bit of a jolt. 

Not an unhealthy jolt, but enough that your body has to turn things up a notch. And to compensate for your extra energy requirements, the body will burn more calories.

Interval training only works when it’s at intervals.  The metabolism-boosting benefits you enjoy as a result of interval training are primarily due to the fact that your body suddenly, needs to find more energy. 

While it was chugging along and supplying your energy needs during your cardiovascular exercise, it all of a sudden needs to grab some more for 30 seconds or a minute; and in that period, it will boost your metabolism even further.

If you decided to extend your 30 second or 1 minute sprint into a 20 minute sprint, you simply wouldn’t experience all of the benefits. 

Yes, your body would use more energy if you extend yourself to the higher range of your aerobic training zone.  But your body won’t necessarily get that jolt that only comes from interval training. 

So remember: your goal with interval training is to give your body a healthy jolt where it suddenly says to itself:

“Whoa! We need more energy here fast; this person has increased their heart rate from 180 beats per minute to 190 beats per minute.  Let’s go to any available cell, like those fat cells down at the waist, and break them down via catabolism so this person can get the energy that they need.”

Interval training can last longer than 30 seconds or a minute.  Some experts suggest that you can use interval training for 30-40 minutes, depending on your state of health and what your overall exercise regimen looks like. 

The reason we’re focusing on 30 seconds to 1 minute is simply to give you a clear understanding that interval training is a kind of mini training within a training program. 

And, as always, don’t overdo it with your interval training.  Your goal here is to become healthier and stronger, and lose weight in that process. 

You gain nothing if you run so fast or bike so hard during interval training that you hurt yourself.  You will actually undermine your own health, and possibly have to stop exercising while torn muscles or other ailments heal. 

Live Fit Live Strong!!

Staying Fit Outside of the Gym

Who says you can’t burn calories while doing housework or gardening?  Take a breather from your hectic schedule and devote some down time to tending to your lawn, trimming your rose bushes, scrubbing the kitchen and bathroom floors, vacuuming, doing laundry….whatever.  Believe it or not doing chores does burn calories! 

You can get the whole family involved in exercise.  On the weekends why not join the family in their activities?  Try integrating exercise into these activities; if the children are into cycling, join them for bike rides.  Are they off to their swimming lessons, the water park or skating lessons?  See if you can sign up in the adults section, or take a walk outside the recreational center while waiting for them.

One more thing….walk, don’t drive!  Park your car far away so you can walk to the front door of the office, to the entrance of the mall, to the grocery store, the doctor’s office and to the post office.  You must make a point of having fitness a part of your life in all that you do.  I can guarantee; you won’t regret it!

Live Fit Live Strong!!

Cubicle Fitness Tips to Keep You in Shape

Just as ergonomic experts recommend that office workers take their eyes off their computer screen every hour or so, fitness experts are advocating getting up from your chair and taking a brisk walk up and down the stairs. 

When you feel the need to take a break, offer to pick up supplies for your colleagues, take the mail downstairs instead of waiting for the trolley, or think of something you could put in your car instead of waiting until 5 pm.  That way, you force yourself to get up from your seat and walk for a few minutes.

If you look into the private offices of some people, you’ll see dumb bells, mats and elastic bands – these are clues that they are doing some exercise while on the job – a good and healthy practice to adopt by busy individuals with hectic schedules.  Also, never, ever eat lunch at your desk!  Make a point of getting up and going out to eat, or take about 20 minutes to eat your lunch and then go for a walk outside, or take a stroll in the mall, or better yet head to the gym for an intense 30 minute workout…that’s all you need.

I decided a long time ago, that I would never skip lunch time sitting in the office all day long at my desk getting out of shape! If you catch me eating at my desk; and you will.  Trust me; I’m simply getting my meals in for the day.  Because when lunch time rolls around, I’m out of there; I head to the gym everyday no matter what or who!

Sitting in your cubicle or at your desk all day every day will surely make you pack on the pounds.  So get up and try something new and different.

  

Live Fit Live Strong!!

The Right Food Choices for Health - Part 3

Grade D food types are definitely bad for your health. They normally contain high amounts of refined sugars or are manufactured primarily from bleached white flour. They also have high total fat and/or saturated fat content, are highly processed and refined and contain flavor enhancers, food preservatives and additives.  None of this stuff is good for you!  If you want to eat your way to health and fitness…avoid these Grade D & Grade F foods as if your life depended on it!  Well, then again, it actually does…

Carbohydrates                                        Protein                          Fats

Sweetened/Flavored Cereals                   Ground Beef                  Whole Fat Cottage Cheese

Cereals/Crackers                                   Ham                             Cream Cheese

Enriched White Bread                              Red Meat                       Sour Cream

White Bread Products                              Roast Beef

Muffins, Pies and other

Baked goods

Grade F foods, as the classification implies are disastrous!  In dieting circles they are more commonly known as cheat foods! While it is alright to eat them once in a while to satisfy your cravings, it is best if you do not make them a regular part of your diet. Grade F foods generally contain all or some of the following unhealthy ingredients which the body stores as excess fat: Trans fats, saturated fats, processed or refined high fat meats and pure refined sugar.

Foods High in Saturated Fats/Trans Fats

*Whole Milk Dairy Products

*Deep Fried Foods

*High Fat Cuts of Red Meats

*Hydrogenated Oils, Palm Kernel Oil, Palm Oil

Foods with White Sugar/Refined Carbohydrates

*Soda

*Candy

*Chocolate

*Cookies

*Sweets

Baked Foods that contain Fats/Sugars

*Cakes

*Cinnabons

*Croissants

*Eclairs

*Pastries

*Pies

Foods High in Refined Carbohydrates/Saturated Fats

*Doughnuts

*Fettuccine Alfredo

*Hamburgers

*Peanut Butter (sweetened)

*Potato Chips

High Fat Content Processed Meats

*Bacon

*Beef Jerky

*Ham

*Hot Dogs

*Salami

*Sausage

What I have just given you, is a straightforward alphabetical guide to choosing and eating healthy food without sacrificing taste. Making the right choice is almost always difficult in the initial stages but as time goes by and you get used to it, it will become a habit which will be the foundation of your new and healthy life!

Begin by eating more food that belong to the A, B and C’s category and learn to do without foods that belong to the D and F group. Before you know it, you will be choosing mostly foods that belong to the A’s and the B’s. Keep in mind that the secret to success lies in maintaining and sustaining the change to a healthier eating habit and in learning your ABC’s….again!  Come on…YOU can do this!  I guarantee you will love the results in a short period of time.  Don’t believe me?  Give it a try and please share with me your accomplishments.

The Right Food Choices for Health - Part 2

Okay, here we are with your “Grade B” and “Grade C” foods.  Your Grade B foods are slightly processed but are generally considered as natural.  However, your Grade C foods; neither poor, but they are not good either, such as breakfast cereals produced from whole grain oats that are sweetened with white sugar fall into this classification.  These Grade C Foods are commonly moderate in fat, processed or cured with flavor enhancers, sodium additives and/or preservatives.  They are not recommended food choices if you are trying to lose weight or body fat.

Grade B Foods

Carbohydrates Breads (100% Whole Grain or Whole Wheat, Rye)		Proteins Non-Fat Cheese and Cream Cheese
Cereals (unsweetened)		Low Fat Chicken Breast
Cream of Rice		1% Low Fat Cottage Cheese
Red Potatoes		Flank Steak
Pasta		Extra Lean Sirloin
White Rice		Low Fat Sour Cream Low Fat Turkey Breast
Fats Canola Oil Olive Oil Peanut Butter Nuts and Seeds Grade C Foods Carbohydrates
Bagels Unsweetened Breakfast Cereal Unsweetened Fruit Juice Low Fat Yogurt Sweetened/Flavor Oatmeal Regular Pasta Raisin Brand Enriched Wheat Bread
Proteins Chicken Thighs 2% Low Fat Cottage Cheese 2% Low Fat Cheese 2% Low Fat Sour Cream Turkey Dark Meat Low Fat Ham Low Fat Sausage

Believe it or not, it gets worst. Next, we’ll cover “Grade D” and “Grade F” foods.  These are foods that everyone should stay away from if you are seriously trying to lose weight or body fat….permanently!

Live Fit Live Strong!!

The Right Food Choices for Health

YOU may not be aware of it but the human body regenerates itself at the rate of 50,000 cells per second automatically! A continuous replacement of the body’s old and dying cells takes place without any interference from us. On its own, the human body continually replaces old cells and gets the raw material for new cell construction from the foods we eat. We are therefore the physical representation of the various types of food we have eaten over the years.

If you eat unhealthy, fatty foods it is only logical that you will also have an unhealthy and fat body! However, if your food choice is more of the lean, high grade food variety you will also surely have a leaner, muscular, stronger, healthier and more energetic body.

Sounds simple right? The problem however lies in the fact that we are not aware of what to choose because of all the different and seemingly healthy choices available. How do we determine which foods fall into the excellent, good, fair, poor and very poor food categories?

This is a simple and straightforward food rating system that you can use as a guide in making the correct food choices so that you can get started on the road to healthy eating and good health – without starving yourself.

You can then compare your current eating habits and make the necessary modifications to your benefit and thereby improve your health and lifestyle.

It does not mean that you have to go without particular types of food rather it means that you should eat more of the good type but less of the not-so-good type in order to achieve equilibrium and health.  Let’s get started with “Grade A+” foods:

Grade A+ Foods

Foods that belong in the Grade A+ category are the best that you can eat! They are natural, extremely dense in nutrients, are full of vitamins, minerals, antioxidants, carotenoids, phytochemicals, essential fatty acids and fiber that are exceptionally

good for the human body.

The micronutrients of Grade A+ types of foods are released slowly into our bloodstream as glucose, which make them the top carbohydrates choice of athletes, medical experts and fitness gurus.

Carbohydrates Asparagus
Barley
Beans
Black-Eyed Peas
Broccoli
Brown Rice
Brussels Sprouts
Kale
Lentils
Oatmeal
Red Peppers
Spinach
Sweet Potatoes
Tomatoes
Yams Proteins Salmon Trout Herring Fats Fish Fat Flax Seed Oil Grade A Foods The second-best food choice belongs to the Grade A classification.  They are 100% natural, unrefined and unprocessed; they have a fairly high nutrient density and low caloric density.  Like their Grade A+ counterparts, they are equally high in nutrients, vitamins, minerals, antioxidants, carotenoids, phytochemicals, essential fatty acids and fiber.  They contain all the essential amino acids our body needs and are naturally high in Omega-3 and other healthy essential fatty acids content. Carbohydrates Brown Rice (instant) Carrots Fresh Fruits Red Potatoes White Potatoes Sweet Potatoes Proteins Chicken Breast Fish & Shellfish Top Round Steak (Eye or Round) Turkey Breast Egg Whites Non-Fat Cottage Cheese Whey Protein Next, we’ll talk about your “Grade B” Foods! Live Fit Live Strong!