Friday , 20 April 2018

Monthly Archives: May 2017

Five Eating Habits You Should Break

Some of your daily habits may be hindering your health or weight loss goals. Little things you do throughout the day can either propel you forward or take you back a step, and either way, they add up over time. Consider the following 5 bad habits to determine whether a few easy changes will help you get back on track. 1. Not Planning Meals Going anywhere without knowing what or when you’ll eat is a setup for making unhealthy eating choices. If you know you’re going to be out all afternoon, bring a piece of fruit, handful of nuts, a cheese stick, or a bag of crunchy cut-up veggies along with you. This will help you avoid feeling ravenous and ... Read More »

20 Ways to Cut Thanksgiving Calories

The holidays are coming and they’re typically full of rich and highly caloric foods that aren’t necessarily good for our health or our waist lines. The average American gains approximately one to two pounds during the holidays. These pounds typically aren’t shed and can add up over the years. This holiday season, stop the cycle. By making just a few minor adjustments, you can save yourself hundreds of calories. Use some of the tips below to reduce calories and fat while preserving the flavor of your meals. HIGH CALORIE INGREDIENT SUBSTITUTIONS 1. Baked Goods Oils and butter in these recipes can be substituted with apple sauce, prune puree, or bananas. 2. Chocolate Use fewer chocolate chips than a recipe calls ... Read More »

5 Foods to Eat Before Your Next Long Run

I’m a busy person–many of you probably are too. Sometimes we plan our runs and other times it seems as though there’s no time left in the day to do anything. There are times when I’ll plan to run right after work, but by the time I get home I’m extremely hungry. I don’t want to run after dinner and not eating anything isn’t an option. I tend to feel the best before my run if I eat a light snack about an hour before I get out of work. This gives my body enough time to digest and provide energy for my run. Here are my favorite foods to eat before going for a long run. 1. Toast with ... Read More »

How to Fight the Halloween Candy Cravings

Most parents fear Halloween candy because they loathe dealing with sugar crazed children or they feel guilty watching them scarf down a pillowcase full of junk food. For those of you watching your own calories and sugar intake, you may be more scared about controlling yourself with candy than your kids. It’s important to enjoy all things in moderation, but if a big bag of chocolates and candy corn is too much for you to resist, it’s best to limit your exposure. As goes with all junk food, if it’s not in the house, you can’t eat it during a moment of weakness. You could simply throw it all out, but then you risk future therapy sessions with your adult ... Read More »

How to Do a Cable Trunk Twist

The cable trunk twist is a great exercise that can help strengthen the muscles of the lower back and abdominal region. Be sure to use care when setting up the cable machine in order to achieve optimal results. For an extra kick, try incorporating a Bosu into your workout. About the Cable Trunk Twist The cable trunk twist is a great exercise to add to any workout. This exercise is specifically designed to strengthen the abdominal and oblique muscles, but can also add muscle tone and increased strength to the muscles of the lower back. This is a great exercise for people who are looking for a new type of abdominal workout, are trying to recover from a lower back ... Read More »

Why Lower Back Exercises Matter

Whether you are an athlete, a bodybuilder, a power trainer or even someone going through rehabilitation, a trainer or therapist may have prescribed some lower back exercises. These can be prescribed to deal with back pain or as part of routine training for injury prevention and better overall body capacity. So what’s the big deal with lower back exercises? These kinds of activities play a vital role in developing the body for overall function and for specific athletic prowess. Spinal Support The muscle groups in the lower back include stabilizers and spinal support muscles. Some of these muscle groups make up part of the “core” that benefits from toning and strengthening. The core, in a sense, carries the body and ... Read More »

How Much Protein Should You Really Be Eating

With the explosion of high-protein diets like Atkins, South Beach and myriad copycat versions, you may well think that protein is a veritable miracle food. Purported to curb hunger and promote fast weight loss, protein is the darling of many a recent fad. However, as with most things related to diet, protein is best in moderate doses. Protein may not be a shortcut to weight loss and eating too too much can possibly make you sick. Protein in Proportion If you’ve been upping your protein intake to try and grow bigger muscles or lose body fat, brace yourself: you may be getting way more protein than you need. In fact, the average American eats double the protein that their body ... Read More »

Building Muscle on a Vegetarian Diet

More and more people have shifted to adopt a plant-based diet due to its touted health benefits and nutritional strongpoints. However, many weight-trainers hesitate to make this lifestyle change due to one glaring question: is it still possible to build muscle? For years, the conventional belief has been that meat was the only way to build muscle. However, well-planned vegetarian diets that include other high-quality proteins can also assist in muscular development – no steak required. The protein sources and types are going to vary with each athlete, depending on which vegetarian type diet they have assumed. Looking at some of the main categories, a lacto-ovo vegetarian consumes a diet that excludes meat, poultry and fish but does include eggs ... Read More »

Three Stretch Routine Myths to Ignore

If you’ve been working hard at your fitness routine, one thing that you must not neglect is a proper stretching routine. Stretching is very often left out of many people’s workouts simply because they figure the payoff isn’t that great and with time being a hot commodity, they’d rather spend more time doing cardio or strength training workouts. But, stretching, when done properly, can actually improve your performance for those exercises while reducing your injury risk as well. This said, there are a number of stretching myths that circulate, so let’s take some time to dispel these myths so they don’t catch you in their trap. Myth #1: Stretching Should Hurt The first myth surrounding stretching is that it should ... Read More »