Choosing a Personal Fitness and Nutrition

A personal fitness and nutrition trainer can help you enter a race where there’s no engraved cup or money award at the finish line. Unlike the Thoroughbreds racing at the local park, you will be running for your very life instead. Fitness and nutrition are the keys to a quality long life.

Racing for Fitness

Almost 60% of people in the United States are overweight or obese. The consequences of having too much fat on your body can be severe. Obesity is a major cause of many serious illnesses including Type 2 diabetes, coronary heart disease, high blood pressure and even certain forms of cancer. (more…)

10 Things You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.
1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn’t disturb people who don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

Irvine Personal Trainer Fitness and Motivation Tips

People who start getting into fitness usually wind up discussing genetics at one point or another. They might read up on the “fat gene,” and start thinking that the people who are lean, toned, and muscular are just, “genetically gifted,” while people are chronically overweight just aren’t. As an Irvine Personal trainer, I have even had some clients warn me that losing weight is going to be extra hard for them because they just don’t have the “genetics” for it. I hate this kind of thinking, because it is really limiting, and ignores the very real importance of determination, tenacity, and motivation when it comes to getting into shape. (more…)

Exercise and Fitness Solutions

Exercise and fitness are like the two sides of the same coin. We can very well say that they are one and the same. You cannot achieve fitness without intense physical exercises, because they make the main condition for an excellent body shape and health. The exercise and fitness level vary depending on your goals, your physical condition and several other factors like age, chronic disease, diet, rest, state of mind and hydration.

The human body is a very complex machine and in vain will you work the muscles unless you take care of what you eat, how you eat, what you think and how you function in general lines. People have grown used to abusing their bodies in so many ways without even knowing it. Junk food, smoking, alcohol, drugs, lack of sleep, and still, we keep functioning. Therefore, the approach to exercise and fitness should start with the close analysis of personal lifestyle, so that you may understand how to maximize your physical activity level, in order to achieve goals.

People usually start looking for exercise and fitness solutions when they put on too much weight or when they try to improve self-esteem. Motivation and the reason that makes one take up exercise and fitness could be very important for the success of any plan. Chasing good looks could prove unsubstantial on the long run if you miss the deeper purpose of a balanced activity level. Grow your muscles as nicely as you like, but do it in full knowledge of the process. Don’t feed yourself on steroids and powders and get pumped up. That is the approach I strongly advise against!

Be natural in the exercise and fitness approach, and together with a stronger body, you will develop self-awareness. Once you learn the basic principles of healthy nutrition, you will read the product labels every time you go shopping at the supermarket, and you will make the most advantageous choice when it comes to quality. Good nutrition is the main foundation for healthy physical activity and real fitness.

Rest well every night because the human body needs around 8 hours of sleep per day to recover fully. This will help you to have enough energy to train at the gym, and you’ll feel a lot better at work and in all activities that you handle. We could very well say that exercise and fitness should become a lifestyle for anyone trying to improve existence.

Fitness Training Programs

Physical fitness is the state of the human body when it is in perfect health. Being fit is very important to stay alert both physically and mentally and also to ward off certain diseases that attack as the body ages. Fitness programs are schedules that allow a person to incorporate exercise into their daily routine. There may be many reasons for taking up a fitness program: to gain strength, to lose weight, to lose body fat, to fight certain disabilities, or just to become more fit. (more…)

Introduction to Fitness Nutrition

Merely knowing what food to eat, those that would ensure your body receives the nutrients it needs, is not enough to achieve a fit and healthy body. Diet could never be without exercise, they are a pair simply referred to as fitness nutrition, the combination of both. Those that exercise more, like athletes, require more food and nutrients so their body could keep up with all the physical activities they go through.

Carbohydrates, although mistakenly avoided by people on diets, are actually beneficial especially if you undertake physical activities or sports like sprinting, basketball of playing badminton. This is because these “carbs” produce the blood sugar in the body, this blood sugar which is more commonly known as glucose is stored as glycogen in the muscles. Glycogen provides the energy a person needs to perform such activities. Without glucose, a person can easily feel exhausted and out of breath. Some diet junkies think that they “sweat off the fat” in their body, but in reality, they sweat off the glycogen first and then the fat.

While carbohydrates are important for quick exercises, fats are in fact needed by the body when doing long endurance exercises like cycling, or running marathons. A healthy person does not actually have zero fat in their body; they have fat and in fact use them as a source of energy during their exercises. Without fat, your body tends to use the energy stored in the proteins. This is not ideal since the body needs these proteins to repair the muscles instead.

Vitamins and minerals, although not energy producers, are important for other health functions. They provide the calcium that strengthens the bones, the iron that helps in transporting oxygen throughout the body, and some minerals like potassium help in the regulation of water in the body during rigorous workouts.

Knowledge regarding fitness nutrition is important to determine what specific food to eat or drink before you deal with your exercise routine. About 3-6 hours before you exercise, it is advisable that you consume a full healthy meal. A few hours before actually exercising, you should consume food that is rich in carbohydrates, or better yet complex carbohydrates. This food type can provide a large amount of carbohydrate which can provide for more energy during your activities. Never ever forget to drink water before, during and after your exercise. Sweating causes the water in the body to evaporate. An individual must replace this lost fluid at once to prevent dehydration.

Keep in mind that too little or too much exercise can be bad. Be specific with your exercise regime; make sure it fits the type of lifestyle you lead. If you are already tired from work all day, try exercises which are not so intense like short jogs. Always eat a balanced diet; after all it is the other half of fitness nutrition. Never ever skip meals to ensure that your body is well nourished and drink lots of water and fluid. This ensures that the body stays in tip-top shape even if you are working out.

Set Your Own Standards for Fitness

The subject of physical fitness comes up daily everywhere you look There are dozens of movies featuring a stalwart young man or woman working out to the maximum to gain entry into the 5K Triathlon, or the Olympic downhill slalom ski race. These special young people want something more from the fitness principle than just the action or the doing of it. They want a good-looking body with no lumps or bumps around the midsection or flab in the hips. (more…)

Fitness First

Whatever your reasons you are to be commended, but how exactly does one go about getting into shape. Well here are a few suggestions to improve your fitness health and lifestyle. With each suggestion there are pros and cons, some will work for some people and some will not, try and decide what fits you and your circumstances best. (more…)

Health and Fitness Tips to Eliminate Stress

Our society is one that is under a lot of stress and this stress is literally making people sick. Stress can run down your immune system, cause sleep problems such as insomnia or over-sleeping, cause gastrointestinal issues such as ulcers and much more. It is extremely important to add a health and fitness routine to your daily life in order to feel better and to reduce stress levels. Stress can be caused by a number of factors such as an illness, a death of someone you love, job expectations, financial difficulties, relationship problems and many other reasons. It is important to understand where the stress is coming from and to learn how to eliminate it from your life.

When developing a health and fitness plan, it is very important to include an adequate amount of exercise. Exercise is not only good for the body, but it is also a great natural aid in reducing stress and tension. Activities such as walking, biking, aerobics and swimming can be great examples of good exercise habits. The average person would greatly benefit from working out for at least thirty minutes, three-five times per week. Exercise alone can greatly reduce stress and anxiety and many doctors highly recommend some form of exercise for their patients who are experiencing an unhealthy level of stress.

Another factor to consider when creating a health and fitness plan is a healthy diet. It is imperative to avoid sugary foods, caffeine, salty foods and foods that contain empty calories such as candy bars. These foods should be replaced with healthy alternatives such as fruits and vegetables, foods that are rich in protein such as nuts and cheese, and yogurt. A proper diet can help to build up an immune system that may be weakened by high stress levels. When the immune system is weakened, there is an increased chance of getting an illness or disease. One should also cut out red meats and eat lean meats such as chicken or fish. These changes can greatly improve the way that a person feels.

It is possible to reduce stress by utilizing a health and fitness plan. It is important to speak to a physician about the stress that a person is feeling and to gain assistance in creating a treatment plan. Stress can interfere with your health and happiness and the sooner that it is under control, the better.