Tag Archives: health

What’s More Important — Diet or Exercise?

30 Apr

Your genetic “blueprint”dictates a lot about your fitnesshealth, and wellness.  But we all have a window of opportunity within which we can have an impact.

And, while diet and exercise are both significant contributors, you can impact your metabolism to a greater extent through exercise.

Simply stated, pound-for-pound, muscle burns more calories than fat.

The best way to build muscle and burn fat is high-intensity interval resistance training (HIRT).  HIRT continues to build muscle and burn fat even after you have left the gym.

In one recent Italian study, lifters doing HIRT burned 18% more calories 22 hours after exercising than individuals who did traditional strength training.

Next time you’re in the weight room, try this approach:  Choose three exercises.  Start with the first exercise and, using 80-85% of your 1 rep max, do 6 reps and rest 20 seconds; do 2-3 reps and rest 20 seconds; do 2-3 reps.  That’s one set.  Do 7 sets of all three exercises.

Get STRONGER, Get FASTER!

Your thoughts?

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Keep it Simple

11 Jan

adult%20fitness14cropped1Here’s a simple fitness rule: DO SOMETHING EVERY DAY.

And, although it sounds easy enough, it’s also easy to get off track.

Two important considerations for an effective fitness regimen are proximity and simplicity (research shows that compliance is less likely if your workout is far away and/or complicated).

Rediscover your love of fitness.  The health and wellness benefits of exercise are well documented, and it’s a great stress reliever.

Just do something active for 30 to 45 minutes a day and your health will benefit.  This strategy is also likely to improve your quality of life and longevity.

And you can modify the intensity of your activity to accommodate your fitness level and desired results.

Get STRONGER, Get FASTER!

Your thoughts?

It’s Not About How Much

7 Nov

HansFranz[1]How do you gauge success in the gym?  Lots of men and women focus solely on the amount of weight they can lose or lift.  And while these may be steps on your path to success, perhaps they shouldn’t be the ultimate goals.

Working out can increase your strength and improve your fitness, health, and wellness.  And, while the physical benefits are obvious, research shows that the benefits of working out may carry over into your mental, emotional, and even spiritual well-being.  Regular exercise has also been linked to productivity at work, satisfaction in relationships, and less stress.

Have fun working out by making exercise more like play.  Try new moves, learn new skills, and take on new challenges.  Variety in your routine can be motivating.

Keep track of how happy, confident, and energized you feel, as a result of your workout.  Improvements in fitness and increases in the amount of weight you push or pull will be valuable by-products.

Get STRONGER, Get FASTER!

Your thoughts?

Why You Should Try an Herbal Cleanse

20 Jun

HerbalCleanse[1]Have you ever tried an herbal cleanse?  I have, and I’m hooked.  A few years ago, one of my colleagues persuaded me to try AdvoCare’s 10-Day Herbal Cleanse (prior to that, the only cleanse I had ever tried was the “Taco Bell” cleanse).  Initially, I was a little reluctant because I had heard that these cleanses could be really hard on a person’s system.  I was pleasantly surprised to find that the AdvoCare cleanse was actually quite mild (I wasn’t running for the bathroom every few minutes), and I felt great.

AdvoCare’s Herbal Cleanse is a great way to “kick-start” a new diet or nutrition program.  It can help rid the body of toxins and impurities; supports better digestion and healthy weight loss; and provides 10 grams of fiber per day.

The key to the AdvoCare Herbal Cleanse system is its combination of products: ProBiotics, Fiber Drink, and Herbal Cleanse Tablets.  The instructions are easy to follow, and the cleanse should be complemented by a healthy, well-rounded diet.  Drink clear liquids such as water, herbal teas, and diluted fruit juices; follow a diet rich in whole, fresh fruits and vegetables with light lunch and dinner options; and avoid fried, heavy foods, junk foods, and fast food.

Get STRONGER, Get FASTER!

Your thoughts?

Don’t Let the Scale Define You

10 Dec

weight-loss[1]While I realize (statistics indicate) the average American can stand to lose a few pounds, the scale doesn’t always tell the entire story.

Your body weight is not a reflection of your worth.  It’s more productive to focus on eating clean (and not overeating), exercising, improving strength and mobility, increasing energy, and NOT a number on a scale.

There’s not necessarily a definitive relationship between body weight and overall health.  A person can have a healthy body weight, yet eat (qualitatively) poorly and be relatively physically inactive.

We don’t do a lot with scales and body weight at our facility.  We would rather concentrate on how people feel, function, and perform.  Keep in mind muscle takes up less space but weighs more than fat.

“Healthy” is not limited to any particular shape, size, or weight.  At least some of that is determined by genetics, anyway.

Part of the problem is our referent.  We try to compare ourselves with others  — unfairly and unrealistically —  instead of aspiring toward self-improvement: being better today than we were yesterday.

We all want to look and feel good, but the fads and gimmicks we chase to get there are not the answer.  In simple terms, eat cleaner, eat less, be more active, and exercise more.

An examination of ounces and pounds shouldn’t start your day any more than it should end it.  Don’t let the scale deflate your efforts if you know you’re on the right track with your nutrition and exercise plans.

Even if weight loss is part of your plan (and it’s okay if it is), detach the number on the scale from how you feel about you.  Be fair to yourself, eat well, stay active, and stay on track.

Get STRONGER, Get FASTER!

Your thoughts?

What’s More Important — Diet or Exercise?

7 Jul

hiit-high-intensity-interval-training-work-out-cover[1]Your genetic “blueprint” dictates a lot about your fitness, health, and wellness.  But we all have a window of opportunity within which we can have an impact.

And, while diet and exercise are both significant contributors, you can impact your metabolism to a greater extent through exercise.

Simply stated, pound-for-pound, muscle burns more calories than fat.

The best way to build muscle and burn fat is high-intensity interval resistance training (HIRT).  HIRT continues to build muscle and burn fat even after you have left the gym.

In one recent Italian study, lifters doing HIRT burned 18% more calories 22 hours after exercising than individuals who did traditional strength training.

Next time you’re in the weight room, try this approach:  Choose three exercises.  Start with the first exercise and, using 80-85% of your 1 rep max, do 6 reps and rest 20 seconds; do 2-3 reps and rest 20 seconds; do 2-3 reps.  That’s one set.  Do 7 sets of all three exercises.

Get STRONGER, Get FASTER!

Your thoughts?

It’s Not About How Much

9 Aug

HansFranz[1]How do you gauge success in the gym?  Lots of men and women focus solely on the amount of weight they can lose or lift.  And while these may be steps on your path to success, perhaps they shouldn’t be the ultimate goals.

Working out can increase your strength and improve your fitness, health, and wellness.  And, while the physical benefits are obvious, research shows that the benefits of working out may carry over into your mental, emotional, and even spiritual well-being.  Regular exercise has also been linked to productivity at work, satisfaction in relationships, and less stress.

Have fun working out by making exercise more like play.  Try new moves, learn new skills, and take on new challenges.  Variety in your routine can be motivating.

Keep track of how happy, confident, and energized you feel, as a result of your workout.  Improvements in fitness and increases in the amount of weight you push or pull will be valuable by-products.

Get STRONGER, Get FASTER!

Your thoughts?

Why You Should Try an Herbal Cleanse

8 May

HerbalCleanse[1]Have you ever tried an herbal cleanse?  I have, and I’m hooked.  A few years ago, one of my colleagues persuaded me to try AdvoCare’s 10-Day Herbal Cleanse (prior to that, the only cleanse I had ever tried was the “Taco Bell” cleanse).  Initially, I was a little reluctant because I had heard that these cleanses could be really hard on a person’s system.  I was pleasantly surprised to find that the AdvoCare cleanse was actually quite mild (I wasn’t running for the bathroom every few minutes), and I felt great.

AdvoCare’s Herbal Cleanse is a great way to “kick-start” a new diet or nutrition program.  It can help rid the body of toxins and impurities; supports better digestion and healthy weight loss; and provides 10 grams of fiber per day.

The key to the AdvoCare Herbal Cleanse system is its combination of products: ProBiotics, Fiber Drink, and Herbal Cleanse Tablets.  The instructions are easy to follow, and the cleanse should be complemented by a healthy, well-rounded diet.  Drink clear liquids such as water, herbal teas, and diluted fruit juices; follow a diet rich in whole, fresh fruits and vegetables with light lunch and dinner options; and avoid fried, heavy foods, junk foods, and fast food.

Get STRONGER, Get FASTER!

Your thoughts?

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