|
Beating Back the February Blah’s
Yoga for Abs
Here is yet another one of the awesome videos that I put together with the help of Truestar. The concept comes from 8 Min Abs, one of the most memorable youtube videos out there, well for me at least. I designed this series to help strengthen the core, to help you find that yummy tummy you are looking for both aesthetically and functionally. It is only 10 minutes!! Perfect for people like me and you who are always on the go!. Try it today and let me know how you like it!!
Building Muscle: Facts
Exercise: Facts on Protein
Guest blog written by Hayleigh Clark… Enjoy!
To tone the body and build muscle does not just come from exercising. In order to get true results from your workout, protein is required to replenish the body and improve physical strength and appearance. Proteins are made up of amino acids, which help build muscles. There are twenty amino acids that are required for growth in the human body. However, the body can produce all but eight of the amino acids, and so we must eat foods high in protein in order to ensure you are receiving these essential amino acids. The foolproof method is to make sure you are consuming complete proteins. These proteins are found from animal sources, which include various meats, eggs and milk.
So now that you have some background information on proteins and what foods you should eat to ensure that all amino acids are accounted for, I bet you are wondering how much protein you should consume during exercise and when you should consume it. Essentially, as long as you are replenishing your body with protein within the hour before or after your workout then you are on the right track. However, there are some slight adjustments you can do to make the most of your workout. By consuming protein half an hour before your work out gives your body a ‘kick start’ when it comes to replenishment. In other terms, by consuming the protein before your workout allows your body to immediately start replenishing once you are done exercising. The amino acids will start working right away to replenish, rebuild and strengthen those hard worked muscles that have been damaged and torn during exercise. As for the amount of protein that should be consumed to properly replenish, as little as one glass of milk can do the trick. In a cup of skim milk 9g of protein is provided and only 90calories. This is appropriate for a lower intensity workout. The harder and more strenuous your workout is, the more grams of protein are required. TrueStrength offers 18 g of protein per scoop and is a delicious tasting protein powder! Try it today with one of the 300 smoothie recipes available with the FREE meal plans available with your Nutrition Profile with Truestar.
With this is mind, next time you are preparing to work out, consume around 10g of protein before your work out. Don’t be shy. If you are feeling that after your work out you need more, go for it! A whole-wheat turkey sandwich might be just what you’re craving. A meal high in carbohydrates and protein is the best you can do to make your body happier, healthier and stronger.
Yoga for Seniors
Ever since I was in grade 7, I have had the great pleasure of working with the elderly. I began volunteering at the local retirement village and realized how darn cute older people are. Their faces show evidence of a long, healthy and happy life. I always admired how they found pleasure in the simple things in life for instance afternoon tea, the smell of flowers and sitting on park benches. During high school, I worked in another home and I fell in love with this little old lady named Oral, she had the most adorable mannerisms and little habits. She was always so appreciative when I came to visit her, I will never forget her!
Not too long ago, I had the opportunity to volunteer at a another home, but this time, instead of going around giving them mini manicures, I was teaching yoga. This was such a memorable experience; it really helped me to appreciate the little things in life. This group was such a joy to teach, because they could really see and enjoy the physiological benefits of practicing.
As we know, yoga has immeasurable benefits for health and vitality; this is especially true for those in their last third of their life. As we age, our bodies undergo many degenerative physiological changes in the skin, bones, heart, blood vessels, lungs, nerves, and other organs and tissues. There are three conditions that are extremely common in the senior population are arthritis, hypertension and osteoporosis.
Yoga can be especially helpful for elderly people as it:
- -decreases blood pressure
- -increases respiratory efficiency
- -improved musculoskeletal flexibility and range of motion
- -improved posture
- -increase in strength and resiliency
- -improved immune function
- -decrease in chronic pain
- -increased steadiness
- -improved depth perception
- -improved balance
- -improved integrated functioning of body parts
Although my time volunteering at this particular home was short, it was extremely rewarding. This group was so appreciative and just couldn’t get enough! Personally, I think that yoga should be offered in all retirement residences and community outlets, as it is enabling, keeps seniors limber therefore reducing the risk of injury and disability.
Source: http://www.inneridea.com/library/yoga-for-seniors-program
Getting in the Groove
“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.” – Charles Buxton
Here are some tips to help you find your niche and stick with it!!
- SET REASONABLE GOALS. Goal setting is a great way to motivate yourself. It is essential that you set realistic goals for yourself, otherwise you may set yourself up for failure. Try and do one thing each day to get you closer to that goal. Remember that patience is a virtue.
- SCHEDULE IT into your day the same way you might an important meeting, class or appointment. Write it in your day planner to make it “official”, if that works for you. Prepare for your workout the night before by packing your gym bag or, laying out your workout clothes so when you get home or wake up, there is nothing stopping you!
- MAKE IT A PRIORITY Try and replace your daily TV time with a workout video of your choice. Make workout “dates” with friends and family, its proven that working out with a friend will help you to stick with it.
- DRINK WATER. To stay hydrated bring a reusable water canister to sip on before, after and during your workout.
- TRY TO WORKOUT AT APPROXIMATELY THE SAME TIME EVERYDAY. Morning is ideal, to get it out of the way, but it is more important to find the time that works best for you, consistently. If you chose to work out in the morning before breakfast, make sure you eat a small snack (100 calories at least), this way you can go the extra mile.
- PLAN TO EAT SOMETHING SMALL ABOUT 1 HOUR BEFORE to ensure that your blood sugar is stable enough to power you through the workout. A handful of nuts and a piece of fruit are good options for pre-workout snack. Having a balanced meal including protein and carbohydrates, 30-60 minutes post-workout is essential for building muscle. For instance, 1 cup of cottage cheese with a piece fruit and scant handful of natural nuts (almonds, pumpkin seeds, etc).
- TRY BEGINNING YOUR WORKOUT WITH WEIGHTS AND FINISH WITH CARDIO. If you begin with weights you are allowing your body time to warm up and stimulate your metabolism. By the time you get to cardio it is as if you have already run for 20 minutes, cool isn’t it?
- FOCUS ON HIGH INTENSITY, INTERVAL TRAINING WITH CARDIO. This means you can exercise for less time and get better results! Begin with 2 minutes at a low level and then quickly increase the difficulty to as high as you can manage for 3-4 minutes, then lower the challenge down again for another 2 minutes. Repeat this cycle 3-4x (for a total of 20-30 minutes) you will stimulate your metabolism in a way that is much more powerful and lasting then doing cardio at a lower level straight for 40 minutes.
- TRY A YOGA OR PILATES CLASS. If you tried a class already and were turned off by it, then I encourage you to try another or even a different studio. The teacher can make a HUGE difference, they really set the pace and feel of the class. I also find a huge difference between classes that are at gyms and classes that are at studios, I prefer studios because that is their focus and sole purpose. Yoga and pilates challenge the body in many ways to increase flexibility, abdominals and strength without using weight machines. Yoga and pilates also focus on using the breath to calm the mind which helps to reduce stress.
- KEEP A FITNESS JOURNAL. Writing down your activities throughout the day and how your felt after. This will help you to see which activities make you feel best and will help you to stay motivated day after day. Write everything down! Even going for a 10 minute walk.
