Personal Training Tips Nutrition Reminders for Fitness

Personal TrainingIf you’re into personal training, it’s not enough that you keep your regular gym date with your fitness trainer. More importantly, you need to be faithful to a healthy diet that will maintain your strength and provide you with all the nutrients that will help you towards your fitness goals.

First of all, don’t starve yourself or try diets that promise you to lose weight amazingly fast. They don’t work, don’t give benefits to your health, and will just leave you frustrated. There are countless diets published in all kinds of media. While most of them may take effect in the first few days, you’ll find that your waistline will go back to its old size after a short period of time. Crash diets, low-calorie diets, and others usually slow down your metabolism. You just gain back the pounds you lost previously. You need to choose the diets that you follow. For some people, they need not just what they eat but in their overall eating habits.

You might want to start by keeping a diet journal. Write down everything you consume everyday, including the amount. Do this for at least 14 days. While you know what you eat, it’s different when you write it down and read it for yourself. The objective is to make you realize that that’s exactly what you put in your body.

Start watching what you eat. A healthy diet has the right amount of proteins, carbohydrates, vitamins, fats, and other nutrients. Depending on your fitness goals, the ratios will vary. Consult a nutritionist to know what would be best for you.

But, in most cases, among the things you surely should be consuming more of are fiber and water. Fiber aids in having a good digestion every time. It slows down carbohydrates as their enter your body, reducing the amount of fat that goes inside you. You get less sugar and slower insulin output, giving you a more active fat burning. Water, meanwhile, helps in increasing your energy and in burning fat while you do your workout. Even a slight insufficiency of water in your body will negatively affect your performance in your fitness routine.

Last but definitely not the least, you need to be very careful of what you take in at night. Avoid consuming carbohydrates before you sleep. Carbohydrates are meant to be burned. Since you burn a very minimal amount of them while you sleep, you’ll just be storing fat.

These are some diet pointers that would be useful on your personal training. They may be very basic but will help you significantly in achieving your fitness goals. It would be ideal if you ask your trainer or the nutritionist in your gym for other diet tips that would perfectly suit you and the kind of training you’re undergoing.

Diets To Reduce High Blood Pressure May Also Reduce Risk of Heart Disease

Reduce High Blood PressureDiets to reduce high blood pressure focus on reduced sodium intake and weight loss. The DASH diet to avoid high blood pressure is an eating plan that is low in fat, rich in low fat dairy foods, fruits, vegetables and other plant foods. Following diets to reduce high blood pressure may also reduce the risk of developing heart diseases.

DASH is an acronym for Dietary Approaches to Stop Hypertension, the medical term for high blood pressure. Most experts recommend that following DASH while reducing your sodium intake can effectively lower your blood pressure. There are a number of health supplements that can help, as well. Even strict adherence to a diet to avoid high blood pressure may not be enough alone. Other factors should be addressed as well.

There are many factors which contribute to high blood pressure. Smoking, obesity, chronic stress and genetics are among them. Any of these factors can contribute to an increased risk of heart disease, as well.

Quitting smoking is one of the best things that a person can do for their health. Nicotine increases blood pressure. People who have high blood pressure or a tendency towards high blood pressure should not smoke.

Diets to reduce high blood pressure should address the obesity factor. No more than 30% of a person’s total caloric intake should come from fat. In the Standard American Diet, sometimes referred to as SAD, the percentage of dietary fat is much higher. Many foods like ground beef are naturally high in fat. Even in lean or extra lean ground beef most of the calories come from fat. Chicken and turkey breast are better choices for the daily diet. Baked or grilled…not breaded or fried.

Regular physical activity is also important. If you follow a diet to avoid high blood pressure, but you are physically inactive, you may still have high blood pressure. Physical activity improves the function of the heart and the blood vessels. People who are physically active have lower resting heart rates and lower blood pressure. Uncontrolled high blood pressure is one of the major risk factors for the development of heart disease and stroke. Likewise, physical inactivity is related to an increased risk for heart disease.

A diet to avoid high blood pressure will require that you limit or cut out alcohol consumption. Alcohol causes a temporary increase in blood pressure that can become chronic. Alcohol also causes an increase in stress, anxiety and depression.

Chronic stress is one of the major risk factors for developing both high blood pressure and heart disease. Stress causes an increase in blood pressure. It is important to learn how to relieve stress on a daily basis. Regular exercise, yoga, meditation and certain dietary supplements can help.

In order to reduce sodium intake, most diets to reduce high blood pressure limit quantities of processed foods. You may not realize how much salt is in processed cheese, peanut butter, salad dressing and other processed foods. Many carbonated beverages are also high in sodium content. Water on the other hand, contains no salt, and is a natural diuretic.

Fluid retention is one of the health problems associated with high blood pressure. Prescription medications for high blood pressure are diuretics, but there are natural diuretics, including most fruits and vegetables. This is one reason that a diet to reduce high blood pressure is rich in fruits and vegetables. In particular, watermelon, citrus fruits, lettuce, celery and low-fat cottage cheese have a natural diuretic effect and can help you lose water weight. Salt and alcohol cause the body to retain more fluid. After a night of eating chips and drinking beer, you will typically find that you weigh about three more pounds than you did the day before.

Do you suffer from depression? Maybe you need to see a therapist online

hqdefaultDepression is a mental condition that develops when people are driven to extreme emotional and mental stress that they are unable to cope with. In the medical parlance, depression is one of the major mental illnesses that affect people of all ages. The reasons for depression are very difficult to detect but broadly speaking frustration, resentment, pain and excessive mental stress are linked to it directly. People often go through phases of depression in their lives and need help from psychotherapists or counselors to overcome the crisis. The need of the hour is to be guided in the right direction that can drive away the causes of depression and this is exactly what therapists can provide.  They can suggest changes to be made in your life that would pave the way for leading a healthy life.

What a therapist can do

A therapist is a professional who is qualified and trained to handle psychological issues that affect people. They are known to be good listeners and spend considerable time in talking to clients across the table. This helps them to reach to the bottom of the minds of clients to understand the causes of pain and conflict that is at the root of depression.  The therapist advises you about ways of becoming more aware of yourself that would turn you into a string and confident person. Going to the right therapist will give you the pleasure of finding a valuable friend who will be there to help you in all your needs for mental support and guidance. But the actual work has to be done by you by practicing new ways of living in the lines suggested by the therapist. Only then will you be able to get the right results.

Meeting a therapist

Therapists work in clinics where they meet clients. Their whereabouts can e found online or from some referrals that you can find. The first meeting is very important and consumes the maximum time as the therapist takes note of the case history. This includes all personal information about the client and the people surrounding him or her who are part of the situations that bother the client. This is usually followed by several similar sessions of one-on-one interaction but may be of lesser duration. The therapist develops a relationship with clients and gains their confidence. When this happens, clients open up their hearts and the core issues come to the fore. This often results in shifting the goal of clients that is necessary for overcoming the problems that they face.

Video chat communication

Video chat communication

Online therapy

Counseling sessions are time consuming and needs clients to be physically present. This can pose problems for some people who can go for online counseling by the therapist. Depending on the type of problem faced by clients, online therapy through video conferencing has been found to be quite effective. It can also happen through chats and e mail.

With lives becoming more complex, the spread of online therapy is being looked upon as a blessing for surviving in difficult times.

 

I’m Getting the Figure I Want

When my sister told me that she had bought some waist trainers from www.waistrainerz.net, I honestly had no idea what she was talking about. I have heard of different kinds of trainers, but I knew that she was talking about something other than a personal trainer. I asked her what she meant, and she told me to go to the link myself to see. She knew that if I went there, I would be as intrigued with the waist trainers as she was. She would not tell me anything more about them, so I had to go there and look for myself.

I was really impressed with what I saw there.

Using Kettlebells for Fitness is a Great Idea

I have heard of kettlebell training but I really did not know a whole lot about it. When a good friend of mine told me that he was going to try it out and asked me if I was interested, I had to admit that i knew next to nothing about it. Rather than try to explain it to me himself, he gave me a website to go to. The site is AlaskaFit, a site I had been to before, but never to this section of it. I was glad he told me to read up on it because I had no idea there were so many benefits to it.

It was nice to understand what kettlebells even were in the first place, and then how to use them.

Best Diet for Diabetics

Best Diet for DiabeticsOver the last few decades, not only elderly but children and young adults are also being diagnosed with diabetes. The number of diabetics is increasing at an alarming rate worldwide. Family history, increased stress, wrong eating habits, lack of physical exercise are some of the main causes of obesity and diabetes. Those diagnosed with prediabetes or diabetes need to follow a diabetic diet; medication alone is not sufficient to maintain normal blood sugar levels. Best diet for diabetics is a low carb diet which includes complex carbohydrates (high fiber foods that do not cause sever fluctuations in blood sugar levels), healthy mono-unsaturated and polyunsaturated fats and good lean proteins in proper proportions.

How to Design a Healthy Diet for Diabetics

If your body cannot use sugars effectively, you are said to have diabetes. The body receives sugar mainly from carbohydrates. A low carb diet helps control blood sugar levels. It promotes weight loss, and helps maintain normal blood glucose and triglycerides levels. A low carb diet is considered as the best diet for diabetics who have been diagnosed with high cholesterol levels. It works great for high blood pressure as well. A low cholesterol diet helps prevent serious health complications associated with diabetes. Low glycemic foods do not lead to sudden rise in blood sugar levels. To lower cholesterol levels, diabetics should include more fruits and vegetables (low glycemic complex carbohydrates) and less meat (saturated fat) in their diet. They may keep a list of complex carbohydrates handy. Beef, bacon, hot dogs, and sausage should be avoided. As complex carbs are digested slowly, they help prevent severe fluctuations in blood sugar levels.

According to the diabetic diet guidelines, diabetics should have smaller and frequent meals, and they should not stay hungry for long. This helps avoid complications like sudden fall in blood sugar levels. Alcohol increases blood sugar and calories. So it should not be included in the diabetic diet plan. Healthy whole grain starches are rich in fiber, vitamins and minerals. For example, whole wheat breads, pastas, grains, corn, brown rice, cereals, beans, yams, lentils, etc. These should be included in meals. Healthy foods for diabetics include fat free or low fat substitutes of milk, yogurt, cheese, and low fat broth. Fiber makes you full and keeps you satiated for long period of time. It reduces the risk of heart diseases too. Lettuce, broccoli, spinach, green beans, carrots, celery, tomatoes, cabbage, peppers, apples, strawberries, watermelons, grapefruits, papayas, guavas, various dried fruits and nuts, etc. can be included in the diet. They provide essential nutrients like vitamins, minerals, fiber and antioxidants.

Foods to Avoid
Foods to avoid with diabetes include high sodium foods, salty and sugary foods, fatty and cholesterol rich meats, processed and canned foods, high fat oils and oily food (fried chicken or fish), etc. King mackerel, tilefish and swordfish come with high levels of mercury, so should be avoided. It is better to have mustard instead of mayonnaise on a sandwich. The person can avoid fat, sauces, and dressings. He/she can add chopped onion and garlic, herbs and spices, limited quantity of healthy oils like olive oil, canola oil, small pieces of avocados, almonds, pecans, walnuts, olives to the vegetables, salads, and soups. Sweetened juices should be strictly avoided. Eating fruits is better than drinking juices. Good proteins can be obtained from eggs, lean cuts of meat and healthy fish (rich in omega 3 fatty acids) like salmon, herring, mackerel.

How Many Calories to Eat

Depending upon the physical activity, body mass index (BMI) and lifestyle, diabetic people are divided into three categories such as very active, active and inactive. This helps decide the daily calorie intake. For example, small framed women who exercise, small or medium-sized women who need to shed some extra pounds and medium-sized women who do not exercise much may consume 1,200 to 1,600 calories a day. A 1800 calorie diet is recommended to small stature diabetic men are overweight. Diabetic men with normal weight, can have 2000 calorie diet to maintain their weight. The daily calorie intake may vary from person to person, depending upon his overall health and lifestyle. You should consult your physician before designing the diet.

Experts suggest that people with type 1 diabetes should consume 35 calories/kg of their body weight, per day. Those with type II diabetes may follow a 1500 – 1800 calorie diabetic diet, depending upon their BMI and physical activity.

Low carb low calorie diabetic diet promotes healthy weight loss. A healthy eating plan is an essential part of diabetes treatment, as it keeps blood sugar within normal range. With proper diet, medication and exercise, diabetics can manage the symptoms of the disorder and can avoid serious health complications.

Disclaimer: This article is for informative purposes only, and should not be used as a replacement for expert medical advice.

Nutritional Elements That Impact Development

Nourishing your body is the most crucial element to growing taller. When you supply your body with all of the vitamins and minerals it needs, you provide yourself with the tools your body requires to continue growing taller. Consuming food that is nutritious, supplementing a healthy diet with the correct exercises and a good night’s sleep, will permit you to achieve the height gain that you’ve always dreamed of.

The most important tips of all is to develop and maintain a healthy lifestyle and routine exercise program. There is no doubt that the kinds of foods we consume can absolutely impact our height, growth and entire well-being. When you are not mindful of what types of foods can assist you with maintaining good health, and also promote growth in your body, you can jump-start your growing taller regimen by changing your diet alone..

The following are some helpful tips and tricks to eat healthier, and grow taller:

Number 1. Keep a journal of your eating schedule. Write down everything you eat throughout the day, and when you eat. Analyze where you can make changes and substitute healthy foods, and also try and develop a schedule and stick to it.

Number 2. Try to avoid skipping meals. Skipping meals is not advantageous to your well-being.

Number 3. Breakfast is the most important meal of the day, so you must remember to eat breakfast every morning. Try to eat approximately two hours prior to starting your daily exercise regimen. Make certain that you eat a healthy breakfast and watch your portions.

Number 4. It is also recommended that you abstain from candy, soda, and sugars. In lieu of gaining height, these foods only make your waistline grow.

Number 5. Mom was right, of course – the best way to grow taller is to eat enough fruits and green vegetables. Consuming whole wheat bread and whole grain cereals are also advised.

Number 6. Also realize that your body requires protein to function and grow properly. Proteins are comprised of amino acids which are the building blocks of the cells in your body. These proteins are vital factors in the development of elements, hormones, and substances within your system.

Number 7. Your body requires plenty of restful sleep to recover your strength and renew the vigor you lose throughout your day.

Number 8. Finally, avoid habits that are unhealthy, such as drinking and smoking that may also create other ramifications besides impeding your efforts to grow taller.

These growing taller tips are a great start if your are considering adopting a height increase program. By implementing these nutritional guidelines into your day-to-day routine, you will gradually see yourself growing taller every day.

Nutritional Diet and Prenatal Vitamins

Congratulations! In nine months you’re going to be a mother, BUT it will never be an easy task. Your body will physically experience changes, your moods will swing, your senses will be sharp, and you’ll crave for a lot of things — and food.

As an expecting mother, what you EAT matters to your unborn baby as he or she is dependent on you for nourishment. In pregnancy check-ups, your doctor might tell you this mantra: you are what you eat, and what your baby eats. Clinical studies show that what you eat has a connection to your baby’s health and growth, which is why during pregnancy, it is essential that you make “healthy food choices” and “healthy habits”. Healthy habits like exercising, “quitting on smoking and alcohol,” and taking up pregnancy vitamins are as essential as eating nutritional diet.

In the beginning of your pregnancy, you will experience adjustments significantly about food. And since you are eating for two, you will be eating twice the serving of your usual food intake, or in a more-frequent-basis.

Pregnancy Nutrition
Eating the right means knowing what foods to eat and what to avoid. Ideally, as an expecting mother you need 300 extra calories a day in addition to your recommended daily calorie intakes or allowances.

When you strictly follow a healthy pregnancy nutrition diet, as recommended by your doctor, it can counteract the baby’s risks low birth weight, susceptibility to infections and birth defects. On your side, following the recommended diet can provide positive effects against fatigue, morning sickness, constipation, leg cramps and later on an easy child birth and post-partum depression.

For pregnant mothers, the USDA approved Food Guide Pyramid and Dietary Reference Intakes should strive to consume the following servings: 6-11 servings of bread, cereal, rice and pasta; 3-5 servings of vegetables; 2-4 servings of fruits; 3-5 servings of milk, yoghurt and cheese; 2-3 servings of meat, poultry, fish, dry beans, eggs and nuts; 8 8-ounce glasses of water; You should also limit caffeine containing beverages to no more than 2 cups per day.

Nevertheless, try to consume — in moderation — foods groups rich in protein, carbohydrates, fats and Protein and Amino Acids is the building material for muscles, teeth and bones; and instrumental in normal growth patterns (build and repair cells) and immune system antibodies. Minerals, like Calcium and Zinc, are critical to maintaining healthy bones and promote healing and easy delivery, and like Iron, which supports blood circulation.

Foods to AVOID are those that has risky levels of mercury like swordfish, shark meats, mackerels, and others that might put you and your baby at risk of bacteria-related problems like raw

Pregnancy Vitamins
Prenatal supplements provide extra nutrients and boosts for expecting mothers. Pregnancy vitamins like Folate/ Folic Acid can minimize risks of hemorrhoids and constipation, or alleviate nausea or vomiting due to morning sickness.

There are literally dozens of prenatal supplement brands available. Don’t buy impulsively. Ask your doctor. Every woman has different needs. For example, an expecting woman has anemic tendencies; her doctor might prescribe her to take iron supplements.

To give you an idea, these are the ideal vitamins and minerals supplements you need while expecting: Vitamin A: 4,000 to 5,000 International Units (IU); Folic Acid (Folate): 600-1000 micrograms (mcg); Vitamin D: 200-400 IU; Calcium: 200-300 milligrams (mg); Vitamin C: 85 mg; Thiamin: 1.4 mg; Riboflavin: 1.4 mg; Vitamin B-6 (Pyridoxine): 1.9 mg; Vitamin B-3 (Niacin): 18 mg; Vitamin B-12: 2.6 mcg; Vitamin E: 15 mg; Zinc: 11 mg; Iron: 27-60 mg.

Pregnancy Reminders
Follow your doctor’s instruction throughout pregnancy. Take your pregnancy vitamins each day or as required by your doctor. Should you have concerns about your pregnancy, ask and discuss with your doctor.

Nutrition For Women Runners

When it comes to making sure you get the correct nutrition your body needs for running, there are a few issues that affect women more than men. This is partly due to the fact that women tend to pay a lot more attention to their weight than men do, and not necessarily for all the right reasons.

First, you should ensure that you get enough iron in your diet. Iron is essential for transporting oxygen through your bloodstream, as well as providing a key building block of muscle tissue. It is easy for women to become anemic (i.e. have insufficient iron) because of their periods. If you don’t eat red meat, make sure that you get iron from sources such as dark green vegetables, beans and dried fruit.

Avoid drinking coffee or tea with your meals, as these interfere with the absorption of iron. Watch carefully for the symptoms of anemia, which include fatigue, palpitations, dizziness, dryness of mouth, sores in the corner of the mouth and brittle hair. Your doctor can easily test for iron deficiency. If necessary take a food supplement to maintain your iron levels.

Second, you should ensure that you have enough calcium. This is essential for building strong bones, and avoiding osteoporosis; it may also help to reduce high blood pressure. Dairy products are generally a good source of calcium; if you don’t eat dairy products then try to buy calcium-fortified alternatives (you can buy calcium-fortified mineral water, orange juice and soya milk, for example).

Third, some women runners don’t eat enough fat. You need some fat in your diet, not least to ensure that you have healthy hair and skin. Remember that some fats are good for you – try to increase your intake of mono-unsaturated fats (e.g. from olive oil and nuts) and essential fatty acids (e.g. from oily fish and seeds) while avoiding saturated fats (which mainly come from animal products).

Top 6 Benefits of Group Exercise Fitness Program

In addition to obtaining all the known benefits of physical activity, you will also gain proper direction from a qualified instructor, plus the real motivation that comes from an energetic, supportive ambience of a well-structured workout class. Also, you will get to learn about healthy meal prep procedures and concepts.

Here are top 6 benefits that come with group workout programs;

#1: All-Inclusive Exercise

When you work out on your own, it is quite common to ignore one of the 3 major fitness components – Cardio Activities, Strength Training, and Flexibility. On the other hand, a group program such as fitness bootcamp sessions are all-inclusive and will feature not less than two of the major fitness components, plus stretching activities.

#2: Hands-On Instruction

Often, you feel like you are not doing the right thing when exercising all by yourself. But, when you embark on a group program, a qualified instructor or trainer will monitor your moves closely and provide the motivation that you need to achieve optimal performance. In addition, he or she will provide accurate answers to your questions.

#3: Full-Body Exercise

The activities usually target your whole body. As a result, you are challenged to work those weak points of yours that may be overlooked when you exercise alone.

#4: Affordability

Compared to personal training, this type of program is more affordable. For instance, if you’ve already registered in a gym, the program may be entirely free for gym members or greatly discounted.

#5: Peer Support

A lot of people lack the self-motivation to keep fit on their own, and some individuals are simply bored by going solo. In this case, embarking on this type of program will provide the right peer support you need to reach your fitness goal. In addition, the class provides healthy friendship, plus positive support from other members. You can be greatly inspired and motivated by merely watching others work out.

#6: Upbeat Music to Inspire You

Jammin’ music played during group the classes can inspire and motivate you to put in your best, and will make workout a less hassle activity. The American Council on Exercise sponsored a research that confirmed this fact. The tunes played during the sessions are the best and most suitable that can be.

Become Fit in No Time Through Easy and Simple Exercise Fitness Workouts

The road to getting yourself fit and healthy should not be daunted with complicated or difficult routines. It should be an easy road with choices and variations to achieve your desired results. Unlike joining a marathon or being a competitor in sport competition such as bodybuilding, you do not need to over-kill with your exercise fitness workouts. The basic trick here is to continue doing something that can keep your heartbeat going and makes you sweat.

Most importantly, you need to enjoy the fitness routine and workout no matter how tiring they are. This is because once you start to hate it, the more the chances of you having a burnout and giving up halfway. And we don’t want that to happen because everyone should get themselves in shape. The best thing is, because of the variety of fitness workouts available, that you can be assured that you will able to find something you will genuinely enjoy doing. We are now going to explore some of the different types of workouts that are available for you to choose from.

Bike Riding

Majority of adults nowadays stopped riding bicycles since they were young. What they do not realize is that biking is actually a very good form of workout. Furthermore, when you are riding you can feel the freedom as you breeze through the wind that is blowing through the hair. Your whole body is having a great workout as your legs are pumping and your heart is beating strongly as well. You can begin by purchasing an exercise bike or sign up for a fitness program in a nearby gym. It is definitely a fun way to work out whether you are doing it solo or in groups.

Team Sports

There are many different kinds of sports available for you to join. Some of them include playing soccer, basketball and even softball. You may want to start looking for the local amateur sports associate or league and see whether you can sign up as a member or not.

It is fun and a great form of exercise and you may even make new friends. With the same interests and goals in mind, you will find yourself having a good time as you get into shape. Each sport allows you to develop different skills as you play more, some skills are even those you never thought you would ever have.

Walking

A simple and yet effective daily workout you can try is to walk. Walking can be a good fitness workout and a great alternative for people who felt that the above activities seemed too much for them to handle.

You can start by walking around the block or garden a few times each day after dinner, or even alight one bus stop away from your house and walk home. Soon your metabolism will increase and you will find yourself trying one of the above mentioned exercise fitness workouts.

The important thing is that whatever you try, you have to do it regularly and be consistent about it. Devote about thirty minutes or one hour per session for several times each week in order to attain better results. Whether you are simply trying to lose that few extra pounds, looking to build up your stamina or even if you are simply looking for ways to let off stresses, you will see results if you put your heart into it and stick with your exercise fitness workout.