diet – Page 2 – Welcome to The Tyra Hill Show

May 23, 2014

Water Weight

Water weight seems to be an issue for some of us. It seems that we want to shed every extra pound we can. You know I’m not in favor of constantly weighing yourself and trying to make that number change. What I am in favor of is doing the basic fundamentals necessary to lead a healthy lifestyle. Therefore, with this post I won’t approach from a intent on changing the scale number, but more so from a “self-check” aspect. If you are retaining water. Try these changes……

Drink more water. Believe it or not, you may be retaining water because you haven’t been drinking enough of it in the first place. Lack of water affects your kidneys, which in turn affects your liver, which stops doing its job of burning fat. Not only that, your body doesn’t have the fluid it needs to flush out waste, so it holds on to what water it has, causing you to feel fat and bloated.

Sip steadily. The best way to take water is to drink small amounts continuously throughout the day. Chugging a gallon of water doesn’t provide your body with the water it needs because that “flood” of fluid gets passed on to your bladder and only a slight amount is absorbed by your body.

Reduce salt intake. This is one of the most important steps in reducing bloat because it has an immediate effect on the way that your kidneys control the water balance in your body. Too much salt causes the body to retain water leading to bloating and swelling, particularly in the limbs.

Eat your fruits and vegetables. Fruits and veggies not only contain a lot of water, they’re also high in bioflavonoids and Vitamin C, two substances that strengthen tissue and reduce the tendency of capillaries to leak fluid into surrounding tissue spaces.

Get moving. Exercise can help eliminate water weight through perspiration. You lose excess water as well as the sodium that causes you to retain the fluid.
Exercise helps to widen blood vessels. That means more fluid can get to and go through the kidneys to be excreted.
Get into a regular exercise routine. 30-40 minutes of daily exercise can help combat water retention, increase your metabolic rate and prevent constipation.

Sweat it out. Sweating is a quick yet very temporary way to lose water weight. It opens the pores for deep cleaning and rids the body of excess salts and water. Water weight lost through heavy sweating will be quickly regained once fluids are replaced ( soon after consuming fluids). If you have irregular blood pressure are pregnant or sensitive to heat, you should not sauna. Do not sauna for longer than 20 minutes. Remember this is not a permanent solution to shedding water weight so making the sauna, body wraps, garbage bags, saran wrap and any other apparatus a regular part of your weight loss regimen is a waste of time and money.

As you can see from the information provided, this is an internal issue, not and external one. This means it needs to be handled internally, not externally. Whatever the reason for water retention, this is about health and should be approached in that fashion.

~its about what YOU see in the mirror~

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May 19, 2014

How to maintain weight loss or muscle building progress

Sometimes when we approach our weight loss or muscle building goals, we develop a routine. That routine may work for us for a little while, but there will come a time when we hit a (Exercise) plateau.

(Exercise) Plateau/homeostasis : A level at which the body stops responding to a certain activity.

See, the body is highly adaptable. It always wants to find the most efficient way to perform tasks. It will allocate more blood flow and oxygen to certain muscles that perform repetitive tasks, or use fat stores for energy to accomplish…..depending on the goal trying to be obtained. Once the body can perform that task without strain on the system, it no longer has to adapt. When it no longer has to adapt, you no longer reap the benefits.

What must be done? One of three things, evaluate your nutrition habits, change your exercise routine,or decondition the body by taking a two week break from the performed activity. My recommendation is to change the routine. Present the body with a new challenge to adapt to……..Plain English coming in 3,2,1….If you’re running on the treadmill for 45 min without taking a break, and your body isn’t changing anymore, you need to cut calories, or do a different activity that you aren’t used to. If you’re benching 225lbs., 15 times with now problem, and you can’t get any bigger, then its time to add more weight (only 10lb increments). This is called “muscle confusion”

One thing I ask my clients is “if your body is used to it, why should it change?” So if you can jog for 30min at a good pace, but your goal is to lose weight (not a long distance jogger),then maybe its time to start running. Maybe its time to start lifting. Maybe its time to start swimming. There are so many activities to choose from to achieve your goals, the question is “will you step outside your comfort zone and try something new?” I’ve posted some different activities in the past, but ultimately its up to you to change your routine from what you’re used to, to something that presents a different challenge.

~its about what YOU see in the mirror~

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May 14, 2014

Take a class!

There are many benefits to exercising in a group fitness class. Honestly, the best workout I ever got was in a class. I felt I needed to be the example for the group, so I pushed myself harder than I would’ve on my own. I saw many members of the class improve quickly. Also we looked forward to seeing each other and encouraged each other every time we came. Even the slowest out of shape person improved because they had us there helping the along the way. If you workout alone or don’t really know how to approach your goals, don’t be shy, try a class.

Here’s a great article on 10 benefits to taking a class.

1. Saving Time: The pace of group fitness classes makes the time fun and the energy level of the instructor helps you to forget you’re working hard.

2. Saving Money: Personal training, which I also recommend, is roughly three times the cost of a single group fitness class making group exercise classes perfect for the money conscious. The benefits you gain with a workout also save you money on health care, as people who workout are far less likely to get sick and also recover from illness and injury quicker than non-exercisers.

3. Make it Social: Group fitness is a great way to meet like-minded and like-motivated individuals. You’ll find you share common goals and interest which can be a great motivator to work hard in class and create accountability for coming back week after week.

4. Set the Tone: Group fitness is no longer confined to big-box gyms or health clubs. Small studios and fitness centers are on the rise with their personalized and detailed attention to your needs as a client.

5. Motivation: Having someone telling you to work harder and encouraging you to take your fitness to the next level will get you there. The instructor sets the tone, while having others in class offers another level of motivation through a tiny bit of competition and camaraderie.

6. Challenge: #5 benefit of motivation ties into the benefit of being challenged to work harder. You want to keep pace, meaning you will be challenged to work harder. Studies have proven that working out in a group results in a bigger calorie burn.

7. Keep it Fresh: Is there anything you CAN’T find with group fitness? Pilates, yoga, boot camp, HIIT, Zumba, boxing, circuits, TRX, running clubs and hiking groups. Whatever your flavor or need, chances are you can find a class or encourages someone to start one.

8. Learn Something New: A good class and a great instructor will show you how to work your body and muscles properly. Trying something different challenges both your mind and body, two things that ward off the effects of aging.

9. Safety: When beginning a new or different fitness routine, feeling safe and being safe are key. Instructors will be able to help explain and model what you’re doing, how to do it and what you should be feeling. Never hesitate to ask questions or as for alternative exercises if you need additional assistance.

10. Make it your own: An experienced group fitness instructor will offer modifications that allow for different fitness levels among the participants. Most classes will offer beginner, intermediate, and advanced exercise options. Make sure to come at least 5 minutes early when you’re taking a new class and introduce yourself to the instructor. Developing a relationship with your instructor is the key to finding the workout that will challenge you in a safe manner.

~ it’s about what YOU see in the mirror~

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May 12, 2014

I lost 100lbs in 3 weeks!

THESE ARE REAL ADVERTISMENTS

So your friend tried this new diet, and they’re telling everyone about it. It sounds crazy, but you are thinking of giving it a try anyway. The diet consists of eating whatever you want for one day and fasting for two days straight. It worked for them but you know its unhealthy. What do you do? I’ll tell you what you are going to do, have some patients, continue to do what you’ve learned, and be consistent in your efforts. All too often there is a comes a miracle diet, miracle powder, miracle pill, miracle drink that will change the way you approach health and fitness all together. It lasts for a couple months, dies out, then the next big thing hits the market. Sometimes you end up with lawsuits like Fen Phen(http://abcnews.go.com/Health/story?id=118016) and Ehpedra(http://www.lawyersandsettlements.com/lawsuit/pph_class_action.html#.U3C2pPldXEw). Ok, one may lose or gain weight from a ridiculous diet depending on their purpose, but at what cost? I often advise people to consider approaching health from the inside out. On the outside they may have changed but what ill-effect will it have on your liver, kidneys, arteries, etc. Being healthy is about more than looks, its a “total” body concept. I wouldn’t want you dropping 100lbs but still running the risk of keeling over from a heart attack because your focus was only about your weight and not health in general. I know its not spectacular and dramatic to hear “drink water, eat veggies and fruit, lean cuts of meat, no white starches or wheat, no sugar.” Its fairly simple……too simple. I think that’s why some flock to the abnormal. The funny thing is its becoming abnormal to eat in that fashion. I get criticized on a daily basis myself. “You don’t eat this?!” “You only eat how much of that?! “You crazy!” I also think that’s why these so called miracle cures/diets become so popular. It seems that it has become more widely accepted to parade around saying “I’m on a diet right now”, than it is to “live” a healthy lifestyle and cut things out you don’t need. Don’t be deterred, make your changes as you see fit. Hold your head up and continue to apply what you’ve learned. That criticism is people’s way of making themselves feel better about their current state and choices (I will be talking more about that one day). So remember, my slogan is more of a self-esteem building concept. Its not meant to be looked at superficially, and the results you seek should be from a health stand point not a superficial one. Therefore, no matter what results a person has, the very first thing your should consider is “How did they achieve them”. If it doesn’t sound healthy, its probably not……..

~its about what YOU see in the mirror~

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May 9, 2014

Results with Little or No Effort!!!

That’s an appealing title isn’t it? It seems that in this day of fitness a great majority of people want results with little to no effort. People wonder why it takes them so long to reach their goals but won’t approach them in a logical manner. If little to no effort is how you got the way you are now, then how can you expect to have the opposite effect on your body from that same approach? If you are saying in your head “something is better that nothing” right now, then I’m speaking to you.

What is your INTENSITY level when you exercise? Do you expend all the energy you have in the shortest amount of time, or do you try to conserve energy until the predetermined time has elapsed?……….Plain coming english in 3,2,1……Do you 1. Go hard, catch your breath, then go hard again? OR 2. Go through the motions until your 30min. or however long you decided to workout has past…….on your cellphone, talking to your friends, reading a book, looking at everyone else like they’re crazy cause they’re sweating all over the place. Walking out the gym looking the same way they did coming in. Then get online talking about how you got it in at the gym today. (are you uncomfortable reading this right now?) Understand this, no matter what it is in life, your approach dictates your outcome. If you want mediocre results then give a mediocre effort. If you want life changing results then give a life changing effort. If you want the effects to last short term then give a short term effort. If you want the effects to last long term, then give a long term effort. Simple logic. These post are a direct result of what I see everyday. I have people coming to me on a regular basis asking how can they reach their goals, but wait til the VERY last second to start achieving them, with a laundry list or things they don’t want to do. It seems everyone wants that spectacular “after” photo, but will put more effort into searching for the easiest way to get there, with as little effort as possible, than actually working towards that goal.

Take a look at these pics and decide who’s going to reach their goals quicker……

The reason I chose this topic is because this is how the fitness industry makes BILLIONS. They tell you what you want to hear…..QUICK, EASY, CONVENIENT. Well I’m going to tell you the exact opposite. Get up! Get out the house! Skip putting on make-up (ladies)! Put the phone down! Close the book! AND GO HARD! Go until you need to catch your breath. Go hard until it burns. Go hard until you need to lay down in the middle of the floor no matter where you are. Get up and do it again…….and after that, get up and do it again. This is how you change your life.

~it’s about what YOU see in the mirror~

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May 7, 2014

Your Feet

Your feet are very, very important! You must take care of them.You use them for standing, balancing, running, jumping, and simple walking. Think about it, if your feet are not prepared, your activity will suffer. Kinda like buying the top of the line sports car, with all the bell and whistles, 0-60 in 4.3, but putting the cheapest tires you can find on it. I for one have feet that can get really bad if they aren’t taken care of. The soles of my feet callus up, my heels can split, and bleed. Not a pretty sight. TMI, maybe but if you have a problem or run the risk of developing foot issues then this may help you.

I’ve experimented with some different options for daily maintenance to help keep my feet in a satisfactory condition. Some of them yielded better results than others.

First I tried baby oil: It didn’t soak in too well or protect my feet my feet overnight.

Next I tried good ol’ Vaseline: It absorbed into the thick skin and my feet were conditioned nicely

3rd I tried 100% glycerin: It did soak in but didn’t last all night. It was kind of mess also.

4th was Zinc Oxide: I was impressed with the way it accumulated in the creases and cracks, but zinc oxide keeps moisture out not in. My feet felt dry the next morning and were not soft at all. This may be an option foryiou is your feet sweat.

vicks resize

5th I tried a combination of Destitin (which is basically petrolium jelly) and vicks lemom scent vapo rub. I figured the Vicks would open the pores and the Desitin would soak in and moisturize my feet. It worked well. Probably just as good as the Vaseline alone.

Bi-weekly pedicures are great if you can afford them but I try to be a little more practical with my spending. I have a Ped Egg. This is great for exfoliation (removing dead skin), which is something you should do before moisturizing. Take a little extra time every night to devote to your feet. Don’t wait until you’re incapacitated before you address the issue.

~its about what YOU see in the mirror~

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