FOR BEAUFORT HEALTH AND FITNESS: SHOULD WOMEN PUSH THEIR MEN TO EXERCISE (AND VICE-VERSA)?
Did you know that behind many healthy and physically fit men there may be a nagging woman?
OK. Laugh all you want. But a new study from the University of Lincoln in England reports that inactive men are more likely to turn to exercise if nagged by their significant others to lead a healthier lifestyle. An earlier study from Surrey University also showed that both men and women are more likely to exercise regularly if urged by their partners.There are several conclusions that can be drawn from this research:
1. That many of us need encouragement to start exercising – whether it’s nagging or gentle persuasion, and
2. That support from people around us, be it our spouses, family, or friends, is very important in achieving our Beaufort health and fitness goals.
This is equally true for both genders. Of course, we need to remember that encouraging others to get fit and healthy – which encompasses physical activity and healthy diet – will probably backfire if you don’t follow your own advice.
To inspire people around you to exercise and eat well, you must set an example yourself, according to Beaufort personal trainers and experts. You can nag all you want, but if you sit on a couch all day and snack on junk food, nobody will take you seriously. You know the old saying about people who live in glass houses… If you lead a healthy lifestyle, then by all means – try to persuade your family and friends to do the same. At EarthFIT, we suggest points of view to motivate people around you to start an exercise program:
- Give a good reason: Let them know what specific benefits they can expect if they exercise. For example, if your partner or friend is overweight, tell them how physical activity will help him or her burn off calories and fat. Remember to give them reasons that are personal, not just general and generic arguments that are not relevant to their lives.
- Be a positive example: Talk about how exercise has improved your own life and health; be specific about the beneficial changes, be it Beaufort weight loss, strength, endurance, flexibility, or general conditioning.
- Share your enthusiasm: It is possible that inactive people don’t work out because they think exercise is boring and/or hard. Let them know that it certainly doesn’t have to be that way. An exercise or Beaufort fitness program can – and should – be enjoyable and adapted to each person’s level. This is where a Beaufort personal trainer at EarthFIT can be a big help.
- Be a workout buddy: Offer to exercise with your friend or significant other, so you can offer your support and encouragement. If you train at a different intensity than a novice, a Beaufort fitness coach can devise specific routines to match your individual levels.
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
ATHLETE’S FOOT: IT’S NOT WHAT YOU WEAR BUT WHAT YOU DO
To the consumers who purchased a pair of Skechers “toning” sneakers in the past, here’s some bad news and good news for you:
Bad news: this footwear – like similar shoes manufactured by other companies – does not live up to its dubious promise of firming up butts, legs, calves, and abs “without setting a foot in a gym.” The good news is that Skechers will now pay $40 million in partial refunds to duped customers. This is a relatively new development, but sports and Beaufort fitness experts have been warning consumers for a while that there is no credible evidence supporting manufacturers’ claims that this kind of overpriced footwear will help wearers exercise more intensely, burn more calories or improve muscle strength and tone.
In fact, Beaufort personal trainers and experts point out that because of some special design features on these sneakers, such as rounded soles, people with balance problems can be at risk of falling down while walking or running. Be suspicious of any advertisement that makes unrealistic claims about ‘miraculous’ properties of athletic shoes or any other piece of fitness equipment. And another thing – just because you have given “toning” sneakers the boot, doesn’t mean that you should give up on your dream of having a firm and toned body.
Realistically speaking, the only way of achieving those results are specific workouts combined with a calorie-restricted, whole foods diet. At EarthFIT, we suggest exercises that will improve your overall tone and firmness, regardless of what kind of shoes you are wearing. These include:
- Squats and Walking Lunges, performed correctly, will work your quadriceps, hamstrings, glutes and calves, whipping your entire lower body into shape.
- Push-ups and Rows will work on your chest and triceps, and they’ll even firm up flabby arms as well.
- Deadlifts: Great for the glutes and your back.
These are just a few examples of many different exercises that challenge all the major muscle groups, toning and firming them more effectively than any shoe – or any other gimmick, for that matter – ever could. As always, make sure that you warm up and use proper form. If you’re unsure of what that means, consult a Beaufort fitness expert.
Cross Training and Beaufort fitness
A lot of people have different justifications for getting into Beaufort health and fitness. Some do it for aesthetic reasons, toning, flat belly and abs, while others are motivated to get fit for health reasons. Others still, in Beaufort, simply love being active and do it as a hobby and personal fulfillment. A vast number of individuals desire specifically weight loss in Beaufort SC, but don’t know where to start.
Many people who might be intimidated by exercise focus on nutrition and join a Beaufort Weight Watchers, Jenny Craig program, or jump on the bandwagon of the latest crash diet craze. The problem is, as with any goal, managing your weight takes judicious planning and preparation and requires changes in lifestyle, otherwise, at the end of the day, you will not experience long-term success.
On the opposite end of the spectrum, some people jump head first into a Crossfit Beaufort exercise routine, frankly, without being ready or prepared for the stress that specific type of exercise puts on the body. Though a Beaufort fitness training might be a different and even fun experience for some, leaping into an intense exercise routine without preparation will very likely lead to over training and injury.
That said, what you can do to adapt your body is first do a health and fitness assessment to evaluate your basal rate or strength and cardiovascular prowess. Then you can try easing into circuit training.
What is Circuit Training?
It is one of the ways that individuals can exercise more efficiently. Also referred to as cross training by some, circuit training combines different exercises into one fitness routine for the day. It allows you to work many different muscle groups in a shorter space of time. An example would be lat-pull downs, walking lunges and push-ups.
Still not convinced? Then seek the advice of a professional Beaufort personal trainer to ensure that you are doing the right workout training. At EarthFIT, the Beaufort personal training sessions start off with a fitness assessment to get you started exactly where you need to – not too heavy and not too light.
While it may be your dream to lose weight, you have to remember that you need to do it properly to gain momentum and to make it last on a long-term basis. Here are some tips that will help you get started with Beaufort weight loss program.
- Be realistic with your goal – Most knowledgeable Beaufort personal trainers recommend a weight loss goal of ½ pound to 2 pounds per week so you don’t stress yourself out too much.
- Watch what you eat – Most people who keep track of their calories are able to lose weight more quickly.
- Increase your level of physical activity – Increased physical activity can raise your metabolism and help burn fat. But be careful not to dive head first into a Crossfit Beaufort session or any other training. Consult your physician first.
- Get the right support from family and friends – The help and support from your close friends and family can go a long way in keeping you on track and reaching your goals.
EXERCISE YOUR RIGHT TO HAPPINESS
How happy are you? If we believe the statistics, then chances are you’re not a happy camper, according to the findings in the Better Life Index for 2012 of the Organization for Economic Co-operation and Development. Each year, this survey rates life satisfaction factor in 36 developed countries, based on indicators such as economic prosperity, health care, employment, and a strong social support network. The USA didn’t make it to the top 10, taking 12th place behind “happier” nations such as Australia, Switzerland, and Scandinavian countries.
And, the news is even grimmer for our area: according to 2010 Gallup-Healthways Well-Being Index, Michigan, Louisiana, Nevada, Ohio are among the 10 “saddest” states in America when it comes to factors such as physical and emotional health, work environment, and access to basic goods and services (Phew! At least it wasn’t South Carolina). If you are sad, anxious, stressed out or depressed you should find effective ‘pick-me-uppers’. Fortunately, that doesn’t mean you have to move to another country or a happier state.
Whatever problems or challenges you are facing in your personal or professional life, there is evidence that a regular exercise or Beaufort fitness program will help combat the blues. In fact, studies have shown that a regular Beaufort health and fitness routine could be as effective in treating depression as certain medications.
Here are some ways that physical activity can help lift your mood:
- Exercise produces endorphins and raises the body’s levels of dopamine, seratonin, and norepinephrine – natural “feel good” chemicals.
- It helps release emotional tension and pent-up frustrations, as well as distract you from worries and negative thoughts that cause stress and anxiety.
- Exercise boosts our confidence and makes us more resilient and empowered, so the more you work out, the better you’ll be able to handle the curveballs life throws at you.
What kind of fitness program will lift your mood most effectively?
Start with resistance training and interval training, followed by stretching and breathing exercises to release stress and tension. When you fully exert, you can fully relax.
You may not think of resistance training and interval training as a “feel-good” exercise. We at EarthFIT suggest Beaufort personal training and or Beaufort fitness program that will make you healthier, stronger, fitter, and will boost your morale as well. If you manage to avoid and prevent medical conditions related to inactivity, such as obesity, heart disease, certain types of cancer, and diabetes, and if you significantly reduce the risk of developing Alzheimer’s, dementia, and other age-related mental and physical disabilities, that should certainly make you happier.
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
WHEN IT COMES TO BEAUFORT HEALTH AND FITNESS, EASY DOES IT
Ever heard the saying that a journey of a thousand miles begins with a single step?
The same can be said about adapting a healthy lifestyle. If you start with two simple changes – watching less television and eating more fruits and vegetables – you will be on your way to better health. A new study from the Northwestern University Feinberg School of Medicine shows that taking these two small steps will encourage people to continue adapting other good habits and behaviors that will lead to a sustained healthy living.
Just think about it: watching less television means you will get off the couch and start moving, and if you eat fruits and veggies instead of, say, doughnuts, twizzlers and twinkies, you’re keeping your weight under control and filling up on vitamins, all at the same time. Before you know it, you will make significant strides forward. This is good news for people who realize they need to get fit, exercise more and eat better, but are too overwhelmed at the idea of taking that first step in the right direction toward Beaufort health and fitness. Even if good intentions and motivation to get active and healthy are there, many individuals don’t know how to make this happen – where and how to start this process. They may be thinking that they must immediately begin an intense, all-out exercise and crash diet regimen, rather than taking it one step at a time.
On top of that, if you are a couch potato who is determined to start exercising, it’s important to take it nice and easy. Beaufort personal trainers and experts points out that inactive, sedentary individuals will probably not be able to work out strenuously for more than half an hour from the get-go without hurting or overexerting themselves. Making gradual but steady improvements to your life, however, is likely to bear better results, as research has shown. Instead of doing too much too soon, We at EarthFIT suggest breaking the big goal – a healthy and fit lifestyle – into smaller, more manageable tasks. Small steps, one at a time, leads to bigger habits, and ultimately lifestyle changes. Here are a few small steps that you can take and watch your health and fitness in Beaufort change for the better:
Commit to making one positive change every couple of weeks by giving up whatever bad habits you have and replacing them with good ones. As shown in the research, turning off TV as well as eating more fruits and vegetables each day is a great first step.
Gradually replace processed and sugary foods, as well and those that are full of saturated fat, with whole, low-fat alternatives.
Work with a Beaufort Personal Trainer to devise a Beaufort health and fitness program that starts “small” but gradually adds exercises that will build up and boost your heart function, strength, endurance, flexibility, overall conditioning and self-esteem.
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
DO YOU WANT TO MAKE MORE MONEY? START MOVING!
Like it or not, we’re in a slumping economy. In fact, many experts agree that this is the worst we’ve seen since the Great Depression of the 1930’s. You’d like to earn more money, who wouldn’t? Here’s a thought: start exercising! Yes, you heard (read) that right.
A new Cleveland State University study, published in this Journal of Labor Research, found that people who exercise just three hours a week earn at least 9 percent more than their less physically active counterparts. You might be wondering what’s the link between Beaufort fitness and higher wages? There are several possible explanations according to experts and Beaufort personal trainers. With regular exercise, your performance improves, and you become a more efficient employee. You can perform quicker and better, which, eventually, translates into more money.
How exactly does physical activity make you a better worker? It creates the right physical and mental conditions that help boost your on-the-job productivity, Here are a few tips to improve your system and keep you going:
Exercise builds your strength, endurance, and stamina, which are essential for certain types of jobs.
Tired, listless people are not efficient workers. However, Georgia University researchers found that even low-intensity workouts can reduce fatigue by 65 percent and boost energy levels up to 20 percent. When your batteries are recharged, you will be more efficient.
Physical activity releases endorphins and other “feel-good” chemicals in the brain that lift our mood, reduce tension, stress, and anxiety – some of which might be work-related in the first place.
Exercise boosts immunity to cold and flu viruses, so you are less likely to get sick and miss work.
To get all these work-enhancing benefits, We at EarthFIT recommend an exercise program that includes resistance and interval training, which will build your strength, provide a great cardio workout, and burn your calories and fat like a furnace. But what if you are not employed and don’t earn any money – should you still exercise, even if it won’t yield any monetary benefits? You should certainly not think of physical activity exclusively in terms of dollars and cents.
For instance, if you are retired you will benefit from an exercise program that helps strengthen your bones, increase your balance and stability, keep your joints flexible, and your memory and cognitive abilities intact – all the ailments that tend to affect older people. You may not directly get a monetary reward, but you will benefit because exercise will improve your health and enhance your quality of life, and reduce your doctors’ bills… whatever your occupation or activities are.
BONE UP ON EXERCISE AND CALCIUM-RICH FOODS
Talk about confusing news! The media reported about studies showing that the combination of calcium and Vitamin D supplements may extend life, in addition to preventing osteoporosis. But other reports indicated that calcium supplements could be linked to an increased risk of heart attacks. Given such contradictory information, what is a befuddled consumer to do besides pull our hair out in frustration?
This happens so often – one study refutes the other and you don’t know which research is more credible. When it comes to health matters, ask your Beaufort Personal Trainer or Back Pain Relief4Life fitness coach for guidance.
Whatever advice you get from your personal trainer, keep in mind that as we age the risk of osteoporosis is heightened. Osteoporosis is a serious and potentially disabling condition that can cause severe fractures. With or without calcium supplements, you need to be concerned about preventing what is commonly known as the “brittle bone disease.”
And if you think that only women should worry about their bones, think again. While it is more prevalent in females, according to National Osteoporosis Foundation one in four men over 50 will break a bone due to osteoporosis. Pretty convincing numbers if you ask me!
Clearly, both sexes are at risk and should be focusing on prevention, because a fracture in adulthood could not only affect your mobility and general function, but also cause damage to blood vessels or nerves, as well as infection of the bone or surrounding tissue, You certainly want to do everything you can to avoid these complications, so preventing osteoporosis in the first place is a must.
Two of the most effective ways to achieve are physical activity and calcium-rich diet.
What is the best exercise for osteoporosis prevention?
Experts agree: it’s the kind that stresses your bones. Normally, you think of ‘stress’ as unhealthy, but we are not referring to the emotional kind that can lead to anxiety and depression. We are talking about exercises that put weight on your musculoskeletal system, boosting your bone mass and density.
Two types of workouts that will strengthen the bones and the tissue around them are resistance training and weight-bearing exercises. When you are working against the weight of another object, whether it’s dumbbells or your own body, you are not only boosting the density of your bones, but also improving muscle strength, joint stability, balance and coordination, so that you don’t fall down and suffer a fracture in the first place. Since some of the most common fractures are to the hip, spine, arm, leg, ankle, pelvis, and hand, exercises that work all the major muscle groups can be very beneficial for the prevention and reversing the effects of osteoporosis.
If you are not sure what’s best, ask your Beaufort fitness professional for guidance. This way you will not only get an effective workout, but will also make sure that you exercise safely – a major concern if you already have osteoporosis or have suffered fractures in the past.
We at EarthFIT suggest a calcium-rich diet along with a proper fitness routine. Low-fat dairy products are great, but if you are lactose intolerant, dark, leafy vegetables, fish such as sardines and salmon and nuts should be a real boost to your bones.
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
Injured Moose On The Loose
She saunters into the gym in the usual fashion – 30 minutes early, wearing her workout clothes and cycling socks. She‘s ready to warm up; but something’s not quite right with this picture. Black and blue bruises darken her face from a nasty fall the night before and she models a brand new, white sling to support her arm from a broken collarbone she sustained in the tumble. Naturally, it matched her ensemble.
Of course we knew about the incident that left Susan worse for wear, but imagine our surprise when we saw her walk into the gym the very next day. Even though she’d suffered a broken collarbone, not to mention numerous bumps and bruises, the thought of missing one day of training at EarthFIT had never even crossed her mind. Oh! Did I mention that Susan is in her late 60’s?
OK. I feel a little like I’m breaking some ancient, cardinal rule by almost disclosing her age (Susan DON’T kill me!), but you just have to appreciate the fact that this sexagenarian didn’t allow her age, gender, height, or injury to stop her from working toward her goal. So what’s your excuse?
Susan started training at EarthFIT about almost 7 months ago. Like many of our clients, she wanted to do something for herself. She has since annihilated her initial goal and is on to bigger and better things. If you ask her what her new goal is, she’ll be the first to poke fun and say “to not fall anymore!” But you know what? That is a valid goal.
It’s a scientifically proven fact that Susan’s choice to continue training will help her recover faster from her injury faster. Exercise gets your heart rate going and as this occurs, more blood flow and oxygen will be sent to the injured area. With more blood flow comes more nutrients; some experts say that this can help the recovery rate by up to 50%. Of course we’ve made some adjustments to her training program. But Susan did what most people don’t – she persevered… and she continues to do so every time she comes back. She’s an inspiration to not only others who may feel discouraged from working out for one reason or the other, but to us – the EarthFIT Team.
So if you see Susan working out, give her a high five (to the ‘good’ arm please).
THE “DOG” DAYS OF SUMMER: WHY SOME BARBECUE FOODS ARE JUST THE PITS
July 4th marked not only our Independence, but also – as crazy as it sounds – the International Hot Dog-Eating Contest. This year’s winner, a California man, scarfed down 68 hot dogs in 10 minutes. If this record is impressive to you, then you have to know that in a mere 10 minutes, this contestant consumed almost 20,000 calories, more than 1,150 grams of fat, over 400 grams of saturated fat, and 48,300 milligrams of sodium!
Do we even need to tell you what is wrong with this picture?
True, this is an extreme example of a very bad judgment call and most of us will, hopefully, never consume such a whooping amount of calories, saturated fat, and sodium in one sitting. But if you do happen to over-indulge on the typical barbecue fare this summer, you should be exercising to burn off all that weight-piling calories and artery-clogging fat. This may not be the kind of news you want to hear in the middle of the cookout season, but the traditional barbecue foods are not exactly weight and health-friendly, even if you don’t swallow 68 hot dogs in 10 minutes. Greasy hot dogs and brats, hamburgers on a bun, and mayo-based coleslaw and potato salad add up to a lot of calories and saturated fat. Add a six-pack of beer and/or sugary sodas, and you have a nutritional disaster on your hands. In my neighborhood in Beaufort, I’ve witnessed this first hand – without even mentioning desserts like ice cream, brownies, cookies, or s’mores.
Not only does this kind of food, if consumed regularly over the summer months, pile on pounds, but it can also put you at a higher risk for some serious medical conditions such as obesity, diabetes, and heart disease. On top of that, consuming large quantities of processed meats such as hot dogs and brats, has been shown to increase the risk of colon and pancreatic cancer.
So can you still enjoy summer cookouts in Beaufort, or wherever you may be, while protecting your health and weight management?
Definitely! You just have to make smart nutritional choices. And, don’t forget to exercise regularly, so you can burn off all the calories and fat before they do any serious damage. Here are a few suggestions to keep those pounds off:
1. Be a pit master: For a healthier cookout, opt for a skinless chicken breast or lean fish, and grill some vegetables as well.
2. Crunch the numbers: Keep tabs on calories, as well as the fat and sodium content you are consuming.
3. Move it: This part is very important. Even if you eat a reduced calorie, low-fat diet, you need regular exercise – and more so, if you eat a lot of the above-mentioned unhealthy foods.
If you’re not one of our EarthFIT clients, then ask your Beaufort personal trainer or fitness coach which exercises are best at burning off all those extra calories and fat. But be warned that even a great workout may not totally offset poor eating habits, so you really should be careful what you consume this summer.
YES! Contact me today to schedule a FREE no obligation consultation and trial workout.