Monthly Archives: December 2013

Top 5 myths and truths about Holiday weight gain!

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Source: Fox News

1. MYTH: Most people gain a full size. Studies have shown that on average, the volunteers gained one and a half pounds which is far less than the 7-10 pounds often cited this time of year.

2. Fact: bloadting isn’t the same as fat weight. Many holiday foods trigger bloating and water reention. Sodium also makes us retain more water.

3. Myth: Exercise keeps off holiday pounds.

4. Myth: I’ll lose it in January.

5. Fact: It’s not too late to ward off some holiday poundage. So get on it!

Weight Scales don’t tell much at all!

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The weight scales dont tell much at all, so don’t get discouraged! Weight scales cant tell you how your energy levels have improved, your endurance, your strength, how many inches you have lost or how your face has thinned out! Weight scales don’t tell the quality of your skin, your blood pressure, your blood sugar, your cholestrol. All weight scales tell is your weight which is not a good indicator of health at all because of our bone structures, bone densities, our body fat and our water weight. So when trying to get a good indicator of your health, make sure you measure everything, blood pressure, blood sugar, energy levels, inches lost, skin quality! Have a great one!

Choosing a good new years resolution!

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With New Years right around the corner, I’m sure you are thinking of several new years resolutions to make and one of them will relate to your health. Wether it’s eating healthier or working out more or sleeping more, it will have something to do with your health. So how do you chose a good new years resolution? First you need to figure out what do you need, wether its to improve on or to obtain, but your new years resolution should be something that makes you a better person. Next your resolution should be realistic, something you can accomplish in a realistic time frame. So with fitness if you say you want to lose 100lbs in 2 months, is that realistic? No. But if you say you want to lose 100 lbs in the next 2 years then thats very realistic. Next make sure that your resolutions have set time frames that you want to meet them, so if you want to lose 100 lbs in 2 years, then you would say I want to lose 100 lbs by January 2016. I hope this helps you with your new years resolutions that you will be making, have fun chosing your New Years resolutions!

How to eat healthy during the Christmas and New Year Holidays!

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Ok it’s that time of year again, first it was Thanksgiving, now it’s 1 day from Christmas and 8 days from New Years. Typically around this time of year people are spending time with their families and your parents or grandparents are around and feeding you snacks and some of their favorite dishes. You are literally surrounded by great tasting fatty foods! And your nervous because you have seen this happen where you will gain 5-10 pounds in just 1 or 2 weeks. But this Holiday season you want it to be diffferent, your not going to settle for less, so what do you do? I highly suggest as in all cases, being prepared, don’t go in this situation unarmed! I’m not speaking literally of course! I am referring to you being proactive. You must stack your house with 2 weeks worth of healthy foods, fruits, veggies, lean proteins and other high fiber, high protein foods. You have to make up in your mind before hand that you will eat healthy for the next 10-14 days! If you don’t have healthy food in your house then you will cave in and eat what is there, no doubt about this at all. Remember you can plan to prepare or prepare to fail. I suggest you plan to succeed this holiday season!

Do you Value your health?

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I love this quote because the keyword behind it is Value. What you value, is what you will make time for in your life. If you value your health then you will make time to cook healthy meals, you will make time to workout, you will make time to sleep.  If you value your kids, you will make time to spend time with them, to feed them, and to take care of their needs. If you value your spouse you will do the same. So for working out, you need to increase your value in that area.

How can I tone up my arms?

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This question is very popular among women, and should be because toned arms look great on women! First to change anything in our bodies, we must be willing to change our eating habits, if a person has extra fat under their arms, in order to tone up that persons’ arms, they must get rid of that fat through a healthy diet and exercise. A diet high in protein and fiber will help you shed fat to maintain a good healthy body. Secondly you must be willing to lift weights, I recommend a weight lifting routine that encompasses free weights, resistance, and machines for overall toning. A training system like this should have a minimum 3 workouts per muscle group and in high reps of 10-25 and light to medium weight. You don’t need much weight for tonining, for women typically 5-15lb dumbells is enough, the main thing is proper form and high repetition to wear the muscle down so that it will build and tone up!

What is Whey Protein, and how is it best used?

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From Wikipedia.com Whey protein is defined as: Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may possess anti-inflammatory or anti-cancer properties.

So whey like casein protein, is a by-product of cheese, but casein is also a by-product of milk as well. The main difference between whey and casein is that whey protein is a fast releasing protein and casein protein is a slow releasing protein. What does that mean? That simply means whey is best consume when the body is active and looking for nutrients to feed off of, and casein is slow releasing so its best when the body is at complete rest. With that being said, the best time to consume whey protein is 0-30 minutes after a workout, first thing in the morning or 30 minutes before a workout. I suggest first thing in the morning and immediately after a workout! In the morning your body is immediately looking for nutrients, so if you can give it protein to feed off of then it will use it effectively. Also after a workout when your body is fatigued and muscles have been torn down, that’s when its looking for a fast releasing protein. Have a good one!

What is Casein protein and when is it best used?

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Casein Protein is the main protein and in cheese. Casein is a slow releasing form of protein and is best used when the body is at rest. So the best and most productive time to consume casein is right before you go to bed at night. The second best time to consume Casein protein is during the middle of the day while you body is in its idle state so that it uses the most of the casein.

When’s the best time of day to have your protein shake?

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You can have a protein shake anytime of the day, but the most effective times of the day to have your protein shake are: first thing in the morning, immediately following a workout or before bed time. First thing in the morning because your body is looking for nutrients and foods to feed off of, right after a workout because your muscles have been broken down, and need protein to feed off of, and at night time with Casein protein (slow releasing protein) because your body needs protein at rest. Out of all these times of the day, immediately following a workout is the most important time to consume protein.