Fat! We are all afraid of it. We’ve been told to be, lead to believe that the low fat, no fat foods that have been placed before us are the answers to reaching those ultimate goals. They’re actually keeping you from them.
Our body’s work on sort of a barter system, it wants something in exchange for giving up those fats that keep us out of our favorite bathing suit, or football jersey. We need to give it something it can use better…that’s where healthy fats come in.
Those low fat, no fat foods that you are reaching for, give your body only one thing- fat for storage. You see, our bodies constantly have survival on the agenda, and when all we give it to work with is fat, that’s what it’s going to use, storing away as much of it as possible. When we give it good, healthy fat’s however, we are giving it something more, we are offering it a trade up; we give it brain power, the ability to absorb nutrients, energy in general to build muscle, burn calories and so on.
Everything in the healthy fats our body can use, so in exchange, our bodies release the extra baggage, after all-it has all it needs for battle, who needs extra weight to lug them down, right?
So what are those healthy fat’s?
Using this rule in conjunction with an exercise plan and well-proportioned meals can result in a slimmer, healthier, much happier you.
So stay away from anything that is partially hydrogenated, or has saturated fats, add some nuts to your yogurt, top it with Guacamole, or replace a salad dressing with olive oil and enjoy!
We’ve heard the phrase “no pain, no gain” before, Right? We often use this famous phrase to gauge the effectiveness of our workouts, but it’s very possible that gauge you are trying so hard for, could hinder your ability to reach your fitness goals. My goal is to not have my clients experience pain post work out and it all comes down to proper stretching.
In lieu of the New Year and all those resolutions to lose weight and get fit, I thought I’d start the year off with a word on the importance of stretching and conditioning the body properly so as to avoid injury and time lost working towards those new goals.
I cannot stress the importance of warm-up stretching enough, some think that stretching alone is enough to get benefits, but it is the warm up which includes that dynamic stretching where the benefit is received. Start off with 6-12 minutes of cardio warm up at moderate intensity, it can be jump rope, a machine of your choice-whatever your preference is. Then do your dynamic stretching before you get into your workout. Dynamic stretching is short-burst stretching on each body part.
In most cases, after each exercise you perform for each body part throughout your workout you want to do a quick dynamic stretch for that body part. After your workout you’ll do a warm up/cool down stretch-I call it this because you are actually warming up the muscles again in order for you to stretch, and then cooling down, you doing this with either developmental stretching or PNF stretching, which I go more into detail here.
Stretching properly helps condition the muscles and joints, thus helping to prevent injuries and reduce recovery time. Stretching also increases the blood flow to your muscles, thus improving your circulation, improves range of motion helping with balance and coordination preventing falls, relieves stress held in the muscles also helping to reduce recovery time from a work out. Stretching increases endurance, metabolism, length in the muscles, power and elasticity of your muscles not to mention assist in achieving better coordination, muscle control and proper technique in sports, Enabling your body to perform more with less energy, oh and let’s not forget increases flexibility.
Try to enjoy it, and realize that the stretching is just as crucial to you as your work out, and will actually enhance your work out and keep you going to the gym on a more regular basis, helping you to reach major milestones that you didn't think were possible.
Dynamic stretching is short burst stretching that is often included during the warm-up or in preparation for a sports event. Doing these at the beginning of a workout, right after a 6-12 minute medium-level cardio warm up will help prevent muscle soreness and injury. Continue to do them between workouts of a certain muscle or group of muscles, to help prevent soreness, and allow yourself to train at 100 percent on every set of exercises.
Here are some examples:
Do these for 10-15 seconds after working out that muscle group and move on to your next exercise.
You enter the gym with hamstring pain, you start into a stretch and feel that your hamstring is beyond tight, and flexibility is minimal. This would be an opportune moment to get into PNF Stretching. PNF (proprioceptive neuromuscular facilitation) stretching techniques involve a partner actively stretching the participant by some combination of altering contraction and relaxation of both agonist muscles-a muscle that causes motion, and antagonist muscles-a muscle that can move the joint opposite to the movement produced by the agonist.
If you do not have a partner, make use of Dyna Bands, a towel, a chair--anything close by that can help you get that stretch effectively. Some of the different PNF techniques used include slow reversal hold, contract-relax, and hold-relax. PNF stretching usually involves a 10 second push phase followed by a 10 second relaxation phase, typically repeated a few times. PNF stretching is capable of producing greater improvement in flexibility compared to other techniques. Its disadvantage is that it typically requires a partner. However, having a partner may have some motivational advantage for some individuals to consider.
Here are some examples:
You've heard about it mentioned at least a few times, I'm sure. The workout craze that is sweeping the nation, it has even become it's own competitive sport. But what is Cross Fit?
With constantly varied, high-intensity functional movements, Cross Fit is a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness in a hardcore yet accepting and encouraging environment.
Cross Fit as defined from it's official site:
Cross Fit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Cross Fit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.
Most people think that in order to achieve results you need to work really hard. In a majority of cases that is not true. Knowing how the body works not only anatomically but on a cellular level is crucial to understanding what the body needs to achieve your goals, and how your programs and diet may effect you specifically by body type.
Most personal trainers only receive certification, which does not give them the same kind of knowledge that a trainer with a degree in Health Sciences and Fitness, which means while you may see some results, you could probably see much better results faster and with less effort. Ask yourself...Is my training putting as much into me as I am it? If not, maybe it's time to find a professional. The main reason people get discouraged from training is not seeing results and not seeing them in a reasonable amount of time. This can be exhausting and taxing on the soul. This is a mind, body and soul effort so don't let either one of them get worn out. Train your body to be smart in every way.
When you are shopping for a trainer, whether at a gym or online, make sure to find out if they've merely received certification, or if they have a degree, this will give you much more bang for your buck.
Summit's programs are tried, tested, and well researched, so you know they are going to work, and work fast! The knowledge clients receive in our time together will last long after they have achieved their goal, so that they can enjoy health for life.