arms – Page 2 – Welcome to The Tyra Hill Show

May 28, 2014

I thought I was eating healthy

I’ve been talking to people about their diets lately. The one consistent thing I’ve been hearing is “Iv’e started eating healthy. I cut out sugar (candy), and have been eating more healthy (fruit, corn, wheat bread, etc).” See, the problem with the whole idea of cutting back on sugar is we are so “sweets” focused, but the fact is glucose is the sugar that the body uses for energy and stores as fat for later. The most important question that can be asked is what foods break down to glucose? People that are trying to decrease in size and lose fat need to know the answer to this question if they realistically plan to achieve their goals.

We know sweets turn to glucose, thats why they’re the first thing to be cut from the diet. Let’s look at some of the not so obvious foods that deter us from our goals.

Wheat

Wheat turns to glucose when it is broken down. The difference between white bread and wheat bread is the bleach added to the flour. Most pastas are made from wheat. I recommend that wheat and anything with wheat in it be cut completely from your diet. Wheat has been known to spike your blood sugar higher than a candy bar.

Corn

Corn is the next food I recommend be cut completely from the diet as soon as possible. Heres link on the health risks of corn and its derivatives. http://fatloss-gateway.com/nutrition/corn-health-risks/

brown rice (white rice is not recommended)

This can be use as a great pre or post workout carb. I recommend 1/2 cup of cooked brown rice. Keep to in moderation.

sweet potatoes (white potatoes not recommended)

No more than 1 cup of this starch for lunch or dinner with a healthy protein.

legumes

1/2 cup cooked legumes, 3 to 4 times a week, be aware of the amount of sodium added when preparing.

fruit

I recommend be consumed no more than 3 oz of solid fruit,twice a day and never alone. Should be eaten with a healthy fat to slow the release of the sugar to your blood stream. What do I mean by solid? and actual piece of fruit, not juiced, emulsified, or processed in any way. Although its a natural sugar, at the end of the day its still sugar and will be broken down . People tend to go overboard with fruit when trying to live a healthier lifestyle.

Hopefully this insight will lead to healthier choices when making nutritional lifestyle changes. Most other veggies you can eat as much of as you want, especially green leafy. Just be aware of how you prepare them. I tend to stick with fresh spinach leaves, kale, red peppers, zucchini. These foods among others are nutritious and very low in calories. They should be the focal point of your meal.

~its about what YOU see in the mirror~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

Welcome to Fat Loss Gateway

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~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

http://www.wikihow.com/

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~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

http://www.phillyburbs.com/

Uncategorized

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~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[google_plusone size=”standard”]

May 5, 2014

At·ti·tude: noun

Did you start your workout yet? Have you changed your diet? Do you feel that its hard to live an active lifestyle after being sedentary for so long? Do you feel that you will never get eating healthy down packed? Do you feel like your goal was too far fetched? The one thing I know about training and counsling is ATTITUDE is one of the most important weapons you can have in your aresenal. I often used to ask myself, why is giving up so easy? Why is it so easy to give in? Why is it easier to do negative than positive? When I am confronted with unmotivated people, I keep the answer to these questions in mind. One of the first things I tell new Fitness Freaks is that once you decide to make a positive change in your life, EVERY reason possible will rear its ugly head to deter you from your goal. How do you overcome this?

at·ti·tude: noun

ˈatiˌt(y)o͞od/

a settled way of thinking or feeling about someone or something, typically one that is reflected in a person’s behavior.

Every negative situation, every negative person, every negative thought should be met with the ATTITUDE that reflects your deepest desire. You started on this journey because you wanted to change. Your life, up until this point has accommidated what you no longer desire. So what do you think is going to happen once you decide to change? Opposition. And what do we fight opposition with?……. ATTITUDE! I won’t give up! I won’t give in! I won’t quite! I do still want this! This is tough but I am tougher! I won’t look for the excuse, but the solution! I won’t look for the way around, but the way through! We ALL started with a day1, and don’t think every day after that has been consecutive. There has been bumps in the road and side tracks, and but progress has always been the goal. God didn’t make any of us perfect, therefore our journey won’t be perfect. Keep this in mind when you feel like this healthy life wasn’t meant for you. Remind yourself over and over that…………..

~its about what YOU see in the mirror~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

Apr 30, 2014

Recovering From Your Workout

Getting fit is more than just the activity you perform. Your recovery time is just as important.

I don’t have to tell you to get your butt in gear…..well some of you I do. What I might also have to tell you that spending hours lifting, running, and jumping day-in-and-day-out will stall your progress. Rest and recovery are essential components to any strength and conditioning program and most coaches and trainers would argue it’s just as or more important than the lifting itself. Recovery must occur before progress can be made. It’s important for staying injury free, long-term consistent training, and maxing out from time to time.

Here are some recovery tips I’ve gathered from varios sources to help you.

Rest– Getting plenty of sleep and resting your body may be the most effective treatment. 8 to 10 hrs of sleep a night is ideal. You actually burn calories in your sleep while your muscles recover from resistance training.

Hydration – Drinking plenty of water can help flush out toxins from your body and prevent dehydration, which can make muscle soreness even more painful. While there is no consensus on how much water you should drink, somewhere around 1/2 your body weight in ounces of water per day is a good starting point.

Blood flow: Circulation of blood in and out of a stressed body part improves speed of recovery. Techniques that can improve blood flow include cooling down after your workout with a walk or easy bike ride, performing light stretching during or after each workout, alternating every 30-60 seconds between hot and cold running water in your post-workout shower, taking an ice bath after a very strenuous weight training workout or long run, and performing a light walk, swim, or easy exercise routine the day after a hard workout.

Pre & Post-Workout Nutrition – My formula for this is to consume a healthy carb (usually 1 cup of raw almonds,walnuts, and dried fruit) and water pre-workout, and a healthy carb (piece of fruit) and protein (1 boiled egg) post-workout.

Topical Creams – creams like Ben Gay and IcyHot provide the perception of pain relief, but have no effects on the underlying muscle.

NSAIDS – nonsteroidal anti-inflammatory drugs like Advil and Alleve can help relieve the discomfort of muscle soreness. It’s not advisable to use NSAIDS on a consistent basis, but rather for an acute bout of soreness.

Stretch! Stretch! Stretch!– it is very important to legnthen the muscles for good range of motion. Most cases of muscle pulls are because the muscle hasno elasticity. You see this alot with body builders. Their biceps are so tight that the can’t straighten their arms. Tight muscles are one of the main causes of pulled hamstrings.

The top 3 inhibitors to making progress in your training are….

1) Lack of sleep

2) Lack of proper nutrition

3) Overtraining

The best way to avoid very sore muscles and improve recovery is to use a progressive exercise program where workouts become harder at a measured pace over time. Remember not to try to accomplish all your goals in one day. Pace yourself. It took you this long to get to wherever you are now. Give yourself time train and time to recover.

~its about what YOU see in the mirror~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

http://www.mensfitness.com/

http://www.quickanddirtytips.com/

Search