arms – Page 3 – Welcome to The Tyra Hill Show

Apr 28, 2014

7 Fun Exercises To Reach Your Goal

You don’t have to be in the gym to get a great workout. Try these fun activities to reach your goal.

Kettlebells

One of the most effective fitness tools Iv’e found, kettlebells will boost your cardio, sculpt your body and improve your strength with every move. Kettlebells come in a wide range of weights, giving you the ability to start easy and work your way up as your fitness soars. My suggestion is to get the Empower Fitness 3-in-1 Kettlebell, which gives you five-, eight-, and 12-pound options. It also comes with Gin Miller’s Swing Yourself Fit DVD, which features three different workouts that will change your body. Kettlebells will not only tone you from head-to-toe, they are also a fun way to bust fitness boredom.

Rollerskating

Remember the good back in the day when all your friends had their birthday parties at the skating rink, and you spent hours racing around the floor? Recapture the fun by grabbing a pair of quads or inline skates and hitting the pavement. You’ll love the feel of the wind in your hair, and you’ll be psyched to know that the average 150-pound woman burns roughly 450 calories during an hour of skating.

Trampolining

Trampoline gyms like Sky Zone Indoor Trampoline Park are popping up all across the country. That’s because jumping on a trampoline is excellent exercise — and it’s just plain fun.

If you don’t have a trampoline gym in your area, create your own jumping workout using a home trampoline. Representatives from Springfree Trampoline suggest performing a total-body strengthening workout incorporating straight jumps, seat drops, pike jumps, hands-and-knees drops and jumping jacks. A 20-minute routine will leave you feeling both exhilarated and worn out

Suspension training

Suspension training using a TRX or Jungle Gym XT trainer can help you gain excellent full-body balance and strength wherever you are. These easily transportable devices engage large and small muscle groups while you perform pushups, squats, lunges and other body-weight exercises.

Outdoor cycling and Alternatives

Indoor spinning classes can be fun, but nothing beats the thrill of a real ride. Pick up a bike and hit the roads and trails for a consistently fun challenge. Constant changes in terrain will also offer a challenge. You can make it up that hill!!!

If you shy away from cycling because you can’t stand the butt burn, check out a few of the new outdoor cycling alternatives such as the Trikkeand the ElliptiGO. The Trikke engages your legs and core as you power the three-wheeled standing cycle around town, while the Elliptigo functions as an outdoor elliptical machine, allowing you to run on wheels!

Dancing

Dancing is a great way to exercise while having a blast, and the best part is that you can do it anywhere there’s music. Simply turn up your stereo and create your own routine to your favorite playlist. Zumba is a great group activity that is sure to burn 100s of calories. Cut up a shirt and show’em what you workin with!

Pole Dance

Pole dancing fitness can contribute to significant weight loss for individuals when combined with other fat burning exercises. In one single class you can burn as many as 250 calories which is the equivalent to a good gym session, says Weightlossresources.co.uk. Pole dancing will also build and tone muscles, increase flexibility, and boost confidence.

I don’t recommend skipping resistance training as building muscle will accelerate your fat loss and increase strength. Whatever you choose to add to your program, pick an activity that you enjoy. You want something to look forward to when exercising. This will keep you coming back even if you don’t feel particularly motivated that day. Tomorrow a client and I are slipping on the boxing gloves. I hope she’s ready!

~its about what YOU see in the mirror~

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http://www.sheknows.com/

http://www.medicaldaily.com/

Uncategorized

Apr 25, 2014

Diabetes

Diabetes mellitus refers to a group of diseases that affect how your body uses blood glucose, commonly called blood sugar. Glucose is vital to your health because it’s an important source of energy for the cells that make up your muscles and tissues. It’s also your brain’s main source of fuel.

If you have diabetes, no matter what type, it means you have too much glucose (sugar) in your blood, although the reasons may differ. Too much glucose can lead to serious health problems.

Chronic diabetes conditions include type 1 diabetes (born with) and type 2 diabetes (poorn diet and activity level). Potentially reversible diabetes conditions include prediabetes — when your blood sugar levels are higher than normal, but not high enough to be classified as diabetes — and gestational diabetes, which occurs during pregnancy but may resolve after the baby is delivered.

Type 1 diabetes is a serious condition that occurs when the pancreas makes little or no insulin. Without insulin, the body is unable to take the glucose (blood sugar) it gets from food into cells to fuel the body

Type 2 diabetes usually occurs slowly over time. When the body is exposed to large ammounts of glocose (sugar), your body’s cells start to become resistant to insulin (know as receptor downregulation). The cells can’t absorb the glucose for energy, so it stays in the blood (high blood sugar) Most people with the disease are overweight when they are diagnosed. Increased fat makes it harder for your body to use insulin the correct way.

Type 2 diabetes can also develop in people who are thin. This is more common in the elderly.

Family history and genes play a role in type 2 diabetes. Low activity level, poor diet, and excess body weight around the waist increase your chance of getting the disease.

Let’s talk more about type 2 diabetes. Why? Because it’s the most controllable. What we eat is just as important as how much we eat. Take wheat, corn, and white starches like potatoes and rice for instance. These foods are converted into sugar. So much in fact that if you have diabetes, the first thin that’s recommended to cut out is wheat. It can spike your blood sugar higher than a candybar. For this reason I recommend cutting back drastically on these food items. They should not be part of your normal diet. Too often these food “have” to be eaten with a certain meal. Shrimp, veggies, rice. Steak, bread, potatoes….Why? Who said? Certainly your body isn’t agreeing with this idea. Let’s break these habits. Let’s take responsibility for our health. Just because the dinner you order comes with these items, does not mean you have to consume them. Remember what is important…….

~its about what YOU see in the mirror~

http://www.mayoclinic.org/

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Apr 19, 2014

Small Changes

People I give advice to about what to cut out their diet sometimes give me excuses. The ones I hear the most when they’re resisting change are, “you never had to worry about weight your weight”, “its easy for you to cut things out of your diet”, “you don’t understand being addicted to sweets”. Well I’m here to tell you they are right. I never had to worry about my weight beacause I’ve always been active. It is true that for me its easy to cut things out of my diet, because I see the changes in my body and health from those decisions. I have always been in somewhat pretty good shape, but I wasn’t always a healthy eater. Let me give you my menu when I was 25 yrs old.

Breakfast: Waffle w/ butter & syrup, 2 eggs, glass of orange juice (every morning til my waffle iron burned out……months)

9:00am: Turkey sandwich..4 pieces of meat, with lettuce, tomates(salt &pepper), pickles, cheese, a piece of fruit, water

12:00pm: same as 9am

3pm or so a candy bar on the way home from work. Usually a snickers

Dinner: Hamburger Helper usually 2 helpings with some kind of canned veggie, and whatever to drink (no thought really put into it)

Hope this doesn’t sound like your typical day…LOL. I don’t want to know the amount of carbs and sodium in this meal. I’m just glad I finally made changes. I don’t presume to have all the answers but this is how I approached the task at hand. I started one meal at a time, breakfast first. Let’s look at the changes I made. I went to one egg. Then I cut the waffle, well I was kind of forced to cut that when my iron crapped out on me, so I went to oatmeal. , then water instead of juice.

My oatmeal: 2cups of rolled oats, 2cups of vanilla almond milk, dried fruit, 1 whole banana, 1Tbs brown sugar, 1tsp of vanilla extract

Basically a big bowl or sugar……carbs turn to sugar so the oats are sugar, the sugary milk, and sugar in the fruit, and straight sugar in the form of brown sugar

1st I cut the brown sugar, then the dried fruit, then the almond milk

It became so nasty that I couldn’t stand to eat it anymore. This is when I realized that in order for oatmeal to taste good you have to add large amounts of sugar to it. So I cut the oatmeal all together, and started eating 1 egg and 1 piece of fruit. This is where I am today. That was just breakfast. The same changes were made to lunch, snaks, and dinner.

These slight changes were made over the span of 13 years, and hours of research on nutrition. So when someone asks me what should they eat, and I answer their question, I understand why they think its overwhelming. I’m giving them the destination. Its up to them as to how they get there. They can approach the goal as slow or fast as they want. My only warning is your body and the damage being done isn’t waiting on you to make changes. So look at what you can tolerate being gone from your diet. Educate yourself and use the knowlege you’ve learned. Don’t make excuses and looking for the easy way out. You can do this.

~its about what YOU see in the mirror~

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Apr 18, 2014

Hypertension (High Blood Pressure)

Hello my athletes! Today we’re gonna talk about HYPERTENSION. Is nick named the silent killer because it usually causes no symptoms. Many people have the problem for years without knowing it. Just because no symptoms are presented does not mean damage is not occuring. The only way to know if you have high blood pressure is to have it checked. When was the last time you had yours checked? Hypertension is when your blood pressure is elevated and it causes your heart to work harder. There are all kinds of reasons for this to occur but we want to talk about the number one reason that we can control……Sodium (salt). Think of high blood pressure like a garden hose where both ends are connected together and there is a pump circulating the water. The more water you put in this system the greater the pressure. When you consume too much sodium the body can’t filter it out and it enters the blood stream. Salt attracts water. This water raises the total volume of your blood causing your pressure to rise. The higher the pressure the harder your pump (heart) has to work to keep the fluid circulating. If the heart isn’t strong enough it fails (heart failure). We get thirsty because the body wants WATER to trying to expell the extra sodium through urine. The body on average only needs about 500mg of sodium a day. Sodium is found mostly in processed foods as a preservative (to extend their shelf life). Even frozen and some prepackaged veggies have sodium added.

Did you know?

One bratwurst contains 900mg of sodium

A can of Chunky Soup contains 880mg of sodium.

Hot Sauce contains 124mg per tsp.

Lean Cuisine dinners contain sodium starting around 400mg

Whopper w/ cheese =1430mg sodium

KFC grilled chicken breast=730mg sodium

Subway Italian B.M.T=1260 mg sodium

!!!!!!!!!!PAY ATTENTION!!!!!!!!!!PAY ATTENTION!!!!!!!!!!PAY ATTENTION!!!!!!!!!!PAY ATTENTION!!!!!!!!!!

This is a normal bottle of Gatorade. We usually drink the whole bottle. The label says it contains 110mg of sodium per 8 ounce serving. This bottle is 32oz……..32/8=4 and 4x110mg=440mg. You are drinking 440mg of sodium. This is how consumers consume large ammounts of sodium without knowing it.

Homework:

1: Find out how much sodium is in EVERYTHING you eat and drink today. EVERYTHING.

2: Have you blood pressue checked

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

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Apr 16, 2014

Muscle vs Protein supplements

I had a friend ask me about protein today. She wanted to know about protein shakes. So for Promise and the rest of you, here’s the facts…….

The only stimulus to make muscles larger and stronger is to stretch them while they contract against resistance. When you lift a heavy weight, your muscles start to stretch before they start to contract. This tears the muscle and causes soreness on the next day. If you rest and let the muscle heal, it will be stronger than before you stretched it. You improve by performing hard workouts so your muscles can grow and heal while you recover on your easy days.

Anything that helps you recover faster from a hard workout will allow you to do more work to make you stronger. Scientists have known for years that you recover faster by eating immediately after you finish your hard workout. Now we know that eating extra protein helps you recover even faster. Muscles are made primarily from protein building blocks called amino acids. Muscles heal from a hard workout when amino acids and other nutrients travel from your bloodstream into the muscles. Eating any food, particularly foods with plenty of protein, immediately after you finish your workout helps your muscles heal faster so you can do more work. The sooner you eat protein after you finish your hard workout, the quicker you will recover.

However, you don’t need to take expensive supplements; ordinary foods provide high-quality protein and taste better. I am against putting unnecessary chemicals and processed foods in your body. Also once you get done with the supplements, you still have to eat. Learn to use your food. Remember, your body cannot store extra protein. If you don’t need all of the protein you have eaten, it is broken down into ammonia and organic acids, which are used for energy. Any excess is stored as fat.

How much protein do we need?

Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92 grams.

What have we learned?

1. Extra protein is only needed to recover from resistance training

2. Protein is not stored. If you don’t use it or need it, it will be broken down and converted to energy or fat.

3. The way to not add calories to your diet is to use your food to your benefit. Otherwise you run the risk of gaining weight from what you perceive to be healthy food.

Therefore, there is no benefit to ingesting large amounts of protein in shakes, supplements, fortified foods. Considering the S.A.D. (Standard American Diet), we consume meat with evey meal so its not like the average person will be deficient. Now, let’s stop listening supplement companies trying to sell us dreams of lean sculpted bodies in a can, powder or pill.

~its about what YOU see in the mirror~

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http://www.drmirkin.com/fitness/protein_and_muscles.html

http://lowcarbdiets.about.com/od/nutrition/a/protein.htm

Apr 14, 2014

Muscle vs. Fat-part 2

We talked about how muscle weighs more than fat but it takes up less space. As you can see here, the woman on the on left (the top on mobile screens) actually added almost 10lbs of muscle but she’s smaller. Her thighs are smaller, her waist has slimmed, her butt is lifted. As a whole her weight is carried differently. The woman in the right pic (bottom on mobile screens), is 5 lbs heavier but she looks smaller also. What I’m trying to show you is they didn’t get big like a bodybuilder by doing resistance training. They added enough muscle to get their bodies the way they wanted them. Another benefit to building more muscle is, you will automatically burn more calories in your everyday life. There’s many ways to achieve more muscle. Body weight exercises, free weights, machines, resistance bands and tubes, etc. I myself, alternate between free weights, body weight, and cardio in one continuos circuit before I take a break. This gives me a total body workout, burning the most calories in the least amount of time. I’m usually done within an hour. The problem with all cardio is it doesn’t build or preserve muscle. Therefore it takes more time to burn the same amount of calories. Also it takes for people to step outside their comfort zone and to deviate from their regular routine of treadmill, elliptical, rowing machine, and exercise bike.

No.1 Don’t focus on how much you weigh.

No.2 Don’t put your resistance training on the back burner and only emphasize cardio. Do them together.

No.3 Let consistency be your goal. Keep your schedule , at least 3 times a week, every week.

No.4 Use tape measure or your clothes as a indication of your progress.

Do this and one day sooner than you think, you’ll come to find you need to buy new clothes.

~its about what YOU see in the mirror~

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Rollerskating

Trampolining

Outdoor cycling and Alternatives

How much protein do we need?

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