Monthly Archives: March 2018

What a Runner Can’t Forget

Whether you jog to stay in shape or you compete in a few marathons a year your overall fitness diet is responsible for a large part of your performance. Being a competitive athlete requires tons of practice and dedication as far as the fitness goes, but some professional athletes and most amateurs don’t understand that fitness is only one half of the performance equation. The other is your diet health.

What you put in your mouth is the fuel for your body. When you are an athlete your body is finely tuned and even more sensitive to what you put into it. While many people try to improve their running times and distances by working out harder a simple awareness of their diet could yield the same results, without the extra strain on their body.

If you are a runner looking for help, or someone just getting into jogging, the first fitness diet recommendation would be to make sure that you are eating mostly organic food. Processed food contains many chemicals and preservatives that are toxic to your body and will not allow you to perform your best.

Then make sure that you are taking some type of high quality natural vitamin and mineral supplement so your body is getting the nutrition it needs. You can also get your vitamins and minerals from your diet, but because of soil depletion, convenience foods, and non-organic food it is difficult to do so. A sports nutrition drink that contains natural glucose, not high fructose corn syrup, is also highly recommended to provide optimal hydration before, during, and after any workout.

Fitness Diet For Lean Muscle

The key for developing the proper body type for running is to focus on developing lean muscle. It is important to remember that muscle, although it provides you strength, also weighs a lot so you want powerful toned muscles, not strong bulky ones.

A sprinter may need larger muscles to travel quickly for 100-400 meters, but they would be no match for a lean marathon runner in any race that was longer than a mile and visa versa. So develop and maintain the right muscle type for the running you do.

To develop lean muscle I would suggest taking high quality natural whey protein supplements or making sure you are getting enough protein from your diet. Also try consuming fresh, organic vegetable juice everyday to keep your body cleansed of any toxins. This will keep your body fat percentage very low.

You can get protein in your fitness diet by consuming:
* Organic free range eggs
* Organic red meat
* wild fish
* Organic nuts

Your body uses protein to build and repair your muscles. This is very important in the prevention of muscle-related injuries. For maximum benefits you should consume protein in the morning when you get up, immediately after your workout, and before you go to bed. Also try eating kelp or taking kelp supplements. Kelp aids in muscle repair and recovery.

The Carbohydrates

This is the most important area of a runner’s fitness diet. Why? Because carbohydrates = energy. However, don’t go out eating anything that has carbs in it.

A lot of runners I have talked to eat bread and/or pasta because of the carbohydrate content. While they are both loaded with carbs they are not the wisest choice for a runner. There are a lot of acidic ingredients in bread and pasta that will adversely affect your energy levels and endurance, such as refined sugar, flour, and preservatives.

Instead try to get carbohydrates in your fitness diet from a whole food source such as:
* Organic oats
* Bananas
* Broccoli

These are each much healthier and leaner than bread and pasta, but pack the same carb content. A great way to consume the oats and bananas is to put them in with your protein shake in the morning and after your run.

How many carbohydrates you need to consume in a day depends on the type of running you do. The farther you run the more carbohydrates you will need in your fitness diet.

What To Expect From A Fitness

Fitness fads come and go, but boot camp workouts are still among the most popular.

The great thing about boot camp classes is that they’re always different, so you’re constantly utilizing different muscles and switching things up. It really depends on who’s teaching the class and what their format is, but here’s what you can ‘usually’ expect from a boot camp style fitness class.

What to expect: To get your booty kicked. These classes are based on a series of drills, which can focus on muscular endurance, calisthenics and plyometrics. Some classes may use dumbbells or resistance bands, but will consist of mostly body-weight exercises.

Here are some of the exercises you might experience in one of your local boot camp classes:

1) Plyometric drills: Fast, powerful and functional movements. These can help to improve athletic performance and the functioning of the nervous system. The goal of plyo movements are to create a very strong muscle contraction in a short amount of time, and the movements consist of a quick lengthening phase followed by a resting phase. In boot camp classes, these movements can be used to spike up the heart rate so that you’re burning more calories during the strength exercises.

Other examples:

-Tuck jumps

-Box jumps

-Plyo push-ups

-Jumping lunges

-Burpees

2) The basics: Standard calisthenics that you’ve most likely seen before. These exercises can benefit muscular and cardiovascular fitness, and will consist of quite a few reps or sets, especially during a boot camp class.

-Lunges

-Squats

-Calf raises

-Dips

-Jumping jacks

-Push-ups

-Sit ups

-Crunches

-Flutter kicks

3) Props. Your instructor may use different props for the boot camp class, including dumbbells, resistance bands, an agility ladder, medicine balls, or even hurdles.

4) Intervals or timed stations. There could be different stations set up, and you can rotate through each station during class. Along with the rising popularity of Tabata intervals, I’ve noticed that many instructors are using this technique in their classes, so you can also expect to be timed for intervals, like 10 seconds rest, 20 seconds on, repeating 8 times for 4 minutes total.

What to wear: I find a lot of people have this question, so wear whatever you’re comfortable in, but make sure you have good supportive sneakers for jumping, running and lateral movement.

Pros:

-Variety. Changes are that class will be different every time, so as I always say: change creates change. This is a very good thing.

-Strength and cardio rolled into one workout! Fitness efficiency at its best.

-Group fitness energy and motivation. There is something so exciting and motivating about taking an intense class in a group setting, it keeps you going even when you want to stop the most!!!

Punching Bags For Fitness

Many people may not look to punching bags as their first option on the road to becoming more fit. They may think of them as being strictly for people who are trying to train to be boxers or fighters in some way. Indeed, that IS why they were first invented so many hundreds of years ago, to train fighters in the military. They have also been used for training in such martial arts as Taekwondo and Karate. It helps to use them to practice kicks as well as punches.

Nothing burns up excess calories quite as well as time spent with punching bags except, possibly, running. It is easy to understand when you consider the hard and fast punching and kicking that one does when using these bags. You can really work up a sweat that burns off even more calories while you are learning to keep your balance and defend yourself all at the same time. Attacking these bags also make excellent warming up exercises before you go running or jogging. Your muscles will be ready to be put through their paces with little risk of pulling any muscles.

Other benefits of using punching bags as part of your fitness routine include toning the muscles in your arms as well as your legs. It also builds up the strength in many muscles throughout your body. Spending time working out with the bag does not have to be done every single day. You can make these workouts fit in with your schedule whether that is three times a week, more or less. This makes one of the more ideal workouts because you can speed them up or slow them down to suit your needs. The perfect workout for your entire body may just be the best kept secret around.

Have You Ever Considered Using an Ergometer in Your Workouts?

An ergometer is a piece of exercise equipment that simulates swimming. This Vasa Trainer gives you the opportunity to simulate swimming strokes without getting in the water, so you dont have to go to the pool every day for your daily swim workout.

You can use this machine to build endurance for all swimming strokes in as little as 15 minutes a day. When you use this machine, you lie on a padded bench and you pull on paddles attached to the machine. You swim by pulling yourself up an inclined monorail.

The patented motion of the Vasa Trainer simulates the fundamental motions of swimming. It sets itself above all other swimming equipment by requiring you to pull your hands past your body while swimming.

The unique design lets you see and duplicate the correct swimming strokes and help you to build a powerful stroke. It is not only useful for swimmers as a training aid, but it useful for anyone who wants a good workout. Fitness trainers have known the benefits of swimming on the body for strengthening and toning muscles for a long time.

With the Vasa Traner you get a total body workout. There are over a hundred exercises that you can do on this single piece of exercise equipment. You can do biceps curls, chest press, triceps extensions and many, many more exercises. It is safe to use and does not have a jarring impact on the body because you pull your own body weight.

Discover This Online Gem For Quality Weight Loss Workouts

We all know how challenging it can be to get to the gym regularly – actually if you have an empowering view of your future self, then going to the gym regularly is a piece of cake just like the rest of your weight loss journey. But, for those of you who have still not discovered how to get an empowerment photo, let me provide you with an online gem that I recently discovered that will excite anyone to get out there and get moving on their workout.

Marina Online is actually Marina Kamen and you are going to like her offering. She’s a New York mother of 3 who has lost over 100 pounds and has an amazing personal story that you can check out online. She’s widely celebrated for her own successful weight loss journey and also for her online marketplace. She was the winner of the first People’s Choice Award in Podcasting for Musical Health & Fitness and once you look up her site, you’ll know why.

Marina is a singer/songwriter in NYC who has lost 100 pounds while writing and developing online musical programming for the exercise and fitness. MARINA started dance at age 4 in New York City, added violin and piano at age 7, and then, by the age of 11, went on to study opera and violin at the prestigious Manhattan School of Music. In1980, MARINA pioneered and spear headed the aerobic exercise industry as one of the original instructors at Body Design By Gilda NYC.

Marina Online offers Audio Workout Programs, Workout & Fitness Music and other goodies such as videos and books. If you like working out to music and getting the motivation from a quality workout routine but are sick of using standard pop music or the militant tone of the spin instructor, you are going to find her catalog refreshing. You’ll be jamming along working out all while thinking you are in a super cool night club dancing the night away. And studies show, that as you crank up the volume you work harder and get more results. So crank it up and let Marina Online show you the audio choices you’ll be sure to enjoy.

You will also appreciate how easy it is to shop and download your selections – and that is from a neatly categorized selection of over 1,200 products. They been at this a long time and the intuitive nature of the site is evidence of their years of developing a quality shopping experience. So if you are a mom like Marina and want to shed some pounds and be more excited about getting to the gym, then you’ll want to discover what I did.

Kevin Graham serves as the Managing Director at Empower Me Photo. Empower Me Photo provides tools to help those seeking to stay on their diet or exercise program over the long run – by showing how you are going to look AFTER you lose the weight.

Home Fitness Workouts

Lets face it when it comes time to purchase a new fitness workout everyone wants to make sure they get a good one. So what should you look for while choosing your home fitness workouts? While there can be many things to consider in making a decision in my opinion there are a few that stand out:

  • Does the workout meet your fitness level?
  • Will it meet or fulfill your fitness goals?
  • Can you fit the workout into your schedule?
  • Will it motivate you to continue to use it?

Does the workout meet your fitness level? If you purchase a workout that is either too difficult or too easy than you will probably not be consistent with it. In turn if you are not using it than you will not see any results.

If you are just beginning a fitness routine than make sure the workout has a trainer to follow at a beginners level. The exercises are usually preformed at an easier pace and if weights are used they are either very light or none at all. But as your fitness level increases than it is very easy to get more out of your workout by adding weights or increasing how much weight you use.

Will it meet or fulfill your fitness goals? What are the areas you want to focus on? If building muscle or toning them is what you hope to achieve than a routine that is mostly cardio won’t give you those results. Using a routine that focuses on the use of weights or strength training is going to get you to your goal much faster.

Knowing what you want from your workout routine before you make that purchase will help you choose the one that suits your goals best.

Can you fit the workout into your schedule? Chances are you are going to have to find the time to complete your fitness activity through out the week. If most days you only have thirty minutes than a forty-five minute or hour long workout is not going to work well for you.

I have found that if I don’t have the right fitness routine to fit into my schedule then more than likely I am going to do nothing at all. But luckily over the years I have added different workouts that I can do even if I don’t have a lot of time. This alone has helped me stay on a regular fitness routine. I really can’t use the excuse that I don’t have enough time for a workout.

Will it motivate you to continue to use it? This has happened to me a couple of times. I have purchased a good workout routine but I did not like the trainer. They were trying to be so overly motivational that it was a turn off. Then there have been those routines that are just plain boring. Needless to say I rarely do either of these workouts.