Showing posts with label Fitness. Show all posts
How To REALLY Reach Your Goals
By: Darnell Jones, TNT Health Educator
Have you ever wondered why you were exercising as hard as
you can, more than just a couple of days a week, and still not achieving results? Everyone’s body reacts differently
to various stimulants and it takes specific behaviors to achieve particular
goals. Now is the time to learn how to strategize – how to make your workouts
work for you!
There are many problems that arise when someone aimlessly
creates a health and wellness program for themselves. This is true with
everyone: from the general population to professional sports players. For example,
someone looking to obtain weight loss goals may run into the problem of
reaching a plateau and not being able to come down in body weight or body fat.
In addition, they may also find it difficult to get that “ripped” and “toned”
look even if their weight is coming down. On the other hand, athletes looking to
attain sports performance goals will run into different kinds of issues if they
do not follow a specific program to help them reach those specific goals. Nutrition and exercise guidelines are
simply not a one-size-fits-all kind of thing. The most elite athletes in
the world are only separated by a fraction of a percent. With this being said,
there are two main problems that athletes who are not getting personalized programming
will face. The two main problems are 1) losing the competition because of a
lack of energy and/or 2) losing the competition due to a lack of strength. If there is no plan designed specifically
to reach these goals by a professional or with the advice of a professional, it
will be an incredibly challenging feat, but not impossible…
The solution to the problem of unsuccessful guesswork would
be to:
1) contact a health and fitness professional to take a look at your
current goals, look at your current approach and help you devise a plan. They
don’t call them professionals for nothing! These people train to effectively
research and implement health and wellness problem solving so they can point
you in the right direction. Or...
2) look into target heart rate training which
will help define your efficient heart rate zone in which to train. There are certain
concepts that accompany the process of target heart rate training and are all
related to certain responses of the body, which may, again, require
consultation with a health professional. There is the warm up which gets your
body ready to train. This typically ranges from 100 beats per minute (bpm) to 128bpm.
There is also the steady state which is the most important concept because this
is the zone in which you do the majority of your training. In order to be time
efficient, it would be wise to spend your time in the steady state zone at the
appropriate heart rate. In addition to the appropriate heart rate, you should also
be able to sustain the level of energy needed to complete workout and
ultimately achieve your goal.
For example, someone looking to lose weight needs to stay in
the lower heart rate zones where an athlete may need to incorporate interval
training into their target heart rate program. With either of these goals, the
ability to sustain the desired amount of energy for a certain period of time is
the challenge, even with a personalized plan from a professional. There are only a few things that can help you
on this and it is, as you have heard before, nutrition as well as safe, natural
and effective supplementation. When my clients are looking for advice; I
recommend Total Nutrition Technology, a company with over 20 years of
experience in researching health issues to help design and implement customized
nutrition and supplement programs. Proper nutrition is important to fuel the
body to be able to sustain energy of any sort. There is also a need for
supplements to assist the body in preparing for the workout at any given
intensity. TNT has developed a ground-breaking
pre-workout supplement called “TNT Impact” that will help you sustain energy in
your target heart rate zone, regardless of your health goals. If you are
looking for weight loss, it will give you the energy to sustain your steady state
for longer period of time resulting in greater amounts of fat loss and weight
loss. For athletes and those looking to put on muscle mass, this product will
help you sustain higher energy levels as well as intervals to maximize performance,
and increase strength.
It is incredibly important to evaluate your current health
status, health goals, and current routine with a professional to help steer you
in the right direction. In reality, that is not always a viable option, and
that is where TNT’s Impact can help you bridge that gap.
To learn more about TNT's IMPACT and can take your workouts to the next level!
Be sure to follow TNT on social media
Sign up for Total Nutrition Technology's Monthly Newsletter
TNT Partners with Carolina Body Metrics to Offer Revolutionary Health and Fitness Solution
PRESS RELEASE
Total Nutrition Technology and Carolina Body Metrics Partner to Introduce a Revolutionary Health and Fitness Solution to the Greater Charlotte Area
FOR IMMEDIATE RELEASE
11/14/2013
CHARLOTTE, NC -- Total Nutrition Technology (TNT), a best in breed provider of customized nutritional programming for over 20 years, and Carolina Body Metrics, operators of the only mobile body composition unit in North and South Carolina, have partnered to introduce a revolutionary health and fitness solution to the greater Charlotte area. Clients utilizing this unique service will partner with a TNT health educator to develop a custom built nutrition plan and exercise guidelines. Once clients have established their goals and the programs they will use to achieve them, Carolina Body Metric’s BodPod™ will allow each client to track and measure their progress. The BodPod™ utilizes air displacement technology to quickly and non-invasively provide an incredibly accurate body composition analysis, which has been scientifically established as one of the best indicators of overall health when compared to weight or body mass index (BMI). This process, which takes less than five minutes and occurs in the privacy of Carolina Body Metric’s mobile testing facility, provides valuable, repeatable and measurable results that TNT’s health educators can use to further refine and customize each clients’ program to ensure that they are making healthy, sustained progress towards their fitness goals.
Until now, this combination of customized nutritional programming and BodPod™ based body composition analysis has been limited to “major sport” professional athletes and individuals with the time, resources and ability to visit clinical nutritionists and institutional testing facilities such as hospitals or universities. Everyone else has been left to fend for themselves, cycling through cookie cutter nutritional programs and fads while using highly variable and inaccurate measurements such as body weight, BMI, “body fat scales” or caliper based testing performed by non-certified personnel, to try to measure their progress. Now everyone—from individuals simply seeking to change their lifestyle to weekend warriors to amateur, semi-professional and professional athletes—can access this combination of cutting edge nutritional programming and technology to more quickly, effectively and efficiently realize better health and performance.
To celebrate this newly formed partnership, clients will receive a 10% discount off products and services from the reciprocating company.
To learn more about Total Nutrition Technology, please visit www.tntgetfit.com or email information@tntgetfit.com
To learn more about Carolina Body Metrics, please visit www.CarolinaBodyMetrics.com or email info@carolinabodymetrics.com
6 Reasons To Rise & Exercise
U.S. News And World Report | By Mitzi Dulan
Posted: 09/27/2013 6:38 am EDT | Updated: 09/27/2013 6:38 am EDT
With all the hustle and bustle of kids, work and life, it can be challenging to make the time to exercise. But exercising in the morning is a wonderful way to create a positive routine and provides many added benefits beyond just keeping you fit.
1. Better long-term results
Research shows that those who exercise in the morning are more consistent exercisers than those who exercise later in the day. Our bodies love routine. If you force yourself to get up when your alarm goes off, your body will thank you and pay you back by feeling rested and ready for the day.
2. Fewer scheduling conflicts
How many times have you planned on working out after work when something better comes along or you get too tired and just go home? By getting up early, you are less likely to miss out on any fun activities later in the day or get distracted at home or work. Instead of scrambling to finish your "to do" list and missing another workout, plan to do it first thing so you are sure to fit it in!
3. Improved productivity
Exercising increases your productivity and gets your endorphins going. You will be more awake and ready to tackle your day by giving yourself that extra energy boost. Working out can increase your mental clarity for four to 10 hours post-exercise.
4. Boosted metabolism
The benefits of exercise linger throughout the day. You continue to burn calories after the workout is done. Use this benefit during the day when you are eating instead of when you are sleeping. By keeping your metabolism elevated, you will be burning more calories all day long.
5. Better sleep
Studies have shown that women and men who wake up early for regular exercise sleep better than those who routinely exercise in the evening. Since exercise stimulates your body, when you exercise at night, it becomes more difficult to fully relax and drift into peaceful sleep.
6. Better diet.
By knocking out your exercise first thing, you will approach your food differently throughout the day. You will be proud of yourself for getting up and burning some calories, so why sabotage it with an unhealthy lunch? Instead, you will want to continue your positive choices by eating foods that make you feel fresh and energized.
Hungry for more? Write to eatandrun@usnews.com with your questions, concerns, and feedback.
Mitzi Dulan, RD, CSSD, is a nationally recognized nutrition and fitness expert who inspires people to lose weight and get fit. Mitzi is team nutritionist for the Kansas City Royals and served as team nutritionist for the Kansas City Chiefs for several years. She coauthored, with NFL Future Hall-of-Famer Tony Gonzalez, The All-Pro Diet, which helps people eat clean and get lean . Her next book, The Pinterest Diet: How to Pin Your Way Thin, will be released in October. Follow Mitzi on Pinterest at NutritionExpert.
***Want to get more out of those workouts? Try our IMPACT Pre-Workout supplement today!***
10 Best Sports Bras
via: shape.com
At TNT, clients are always asking us about products that can help them during their weight loss and fitness journey. Dressing properly for exercise is very important and finding a COMFORTABLE supportive sports bra is an essential component. Locke Hughes of Shape.com recently took a look at the most popular sports bras on the market today and put a list together of the top 10 best sports bras for runners. And I think this list applies to all women that exercise...regardless of what type of exercise you are doing. There is something for everyone on this list; from the budget minded buyer to the fitness enthusiast craving the latest and greatest where price isn't a consideration. Here's the breakdown in no particular order:
1. Incredible by Victoria Secret2. C9 Reversible Compression Racer by Champion3. Supernova Racer by Adidas4. Bitty Bracer by Luluemon5. The Fabulous Framer by New Balance6. Juno by Moving Comfort7. Ultimate Cardio Bra by Lorna Jane8. All-Out Support by Champion9. DryLite Colt Sports Bra by Mizuno10. Adjust Bra by Asics
Let us know if your favorite sports bra made the list. If not please share the sports bra you just can't live without!
For the complete article please visit Shape.com
You can follow Locke Hughes on Twitter @LockeVictoria ~ Locke Hughes is an Assistant Editor at Shape.com
Tag :
Fitness,
Spark Your Metabolism: Burn Almost 250 calories in Under 20 Minutes
By: Total Nutrition Technology
Sometimes we are looking for that quick workout to help get our metabolism fired up and working at it's optimal level but making it to the gym just doesn't fit into our schedule that day. Well try this do-anywhere, no-excuses, no-equipment necessary workout that destroys body fat...and you can do it in under 20 minutes.
This workout comes from Men's Health Magazine and was developed by performance coach and owner of Activ8 Phoenix, David Jack. This workout will knock out almost 250 calories*. Not a bad way to spend 20 minutes!
Give it a try and let us know how many calories you crushed during your workout!
How It Works:
Perform 50 reps of each exercise in any order as quickly as you can without rest. You don't have to do all 50 reps in a row—you might do 20 pushups, move on to jumping jacks, do another 15 pushups, and so on. Once you complete the circuit, rest 1 to 2 minutes and repeat. Do up to 3 circuits total, starting with a different move each time.
The Moves:
1. Push-Up: Get down on all fours and put your hands on the floor making them straight and slightly outside your shoulder width. Lower your body until your chest almost touches the floor, and then push yourself back up as quickly as you can making sure you do not hyper-extend your elbows.
2. Mountain Climber: Start from a pushup position with your arms straight. Raise your right foot off the floor and bring your knee up to your chest , touching the floor with your toes. Repeat the same steps with your left leg. Continue alternating back and forth. 1 rep = movement of right and left leg.
3. Crunch: Lie on your back. Bend your knees and place your feet flat on the floor. With your fingertips behind your ears, raise only your head and shoulders as you crunch your rib cage toward your pelvis. Return to the starting position and repeat quickly.
4. Jumping Jack: Stand with your feet together and hands at your sides. Now simultaneously swing your arms above your head and jump just high enough to spread your feet wide. Without pausing, quickly reverse the movement and repeat.
5. Body-Weight Squat: Raise and hold your arms straight out in front of you. Stand as tall as you can and place your feet shoulder-width apart. Push your hips back and lower your body until your thighs are parallel to the floor. Drive back up to the starting position and quickly repeat.
***For an illustration of each exercise please check out the complete article HERE.
*Actual caloric burn was 248 calories as measured by a fit 5'11" 175-pound man using a Polar FT7 watch
Tag :
Fitness,
The 30 Plank Challenge
Check out this 30 Day Plank Challenge. It will send your core strength through the roof! Are you up for the Challenge?
Day 1 - 20 seconds
Day 2 - 20 seconds
Day 3 - 30 seconds
Day 4 - 30 seconds
Day 5 - 40 seconds
Day 6 - REST
Day 7 - 45 seconds
Day 8 - 45 seconds
Day 9 - 60 seconds
Day 10 - 60 seconds
Day 11 - 60 seconds
Day 12 - 90 seconds
Day 13 - REST
Day 14 - 90 seconds
Day 15 - 90 seconds
Day 16 - 120 seconds
Day 17 - 120 seconds
Day 18 - 150 seconds
Day 19 - REST
Day 20 - 150 seconds
Day 21 - 150 seconds
Day 22 - 180 seconds
Day 23 - 180 seconds
Day 24 - 210 seconds
Day 25 - 210 seconds
Day 26 - REST
Day 27 - 240 seconds
Day 28 - 240 seconds
Day 29 - 270 seconds
Day 30 - PLANK FOR AS LONG AS POSSIBLE!!
Tag :
Fitness,
10-minute Flat Belly Workout
10 Minute Flat Belly Workout via Pop Sugar Fitness
Celebrity trainer Ashley Borden shares how you can work your way to a six pack in just nine moves! Get ready to warm up the body, give it a stretch and feel mid-section burn in this 10-minute workout.
Tag :
Fitness,
No Excuses No Equipment 10 Min Workout
via POPSUGAR Fitness August 24, 2013
No time. No gym membership. No more excuses. Check out POPSUGAR Fitness's full-body circuit workout. You can do it anywhere. You don't even need any equipment...well maybe just a chair and a wall! The workout takes about 20 minutes. Be sure to remember to warm-up for at least 5 minutes first with a little light cardio. Then just repeat each circuit 2 times...and you all done.
Won't it be nice to check 'exercise' off your daily To-Do List!
Tag :
Fitness,
Insanely Effective 15-Minute Workout l via Shape.com
Everyone has 15 minutes right? 15 minutes is short enough that anyone should be able to fit this in to even the busiest of days. Shape.com has put together an 'Insanely Effective 15-Minute Workout'! Perfect for anyone, anytime! Read all about it...
Tag :
Fitness,
Dumbbells! A Really Smart Buy
5 Tips on Buying the Adjustable Dumbbells for Home Workouts
The adjustable dumbbells are excellent training investments for a home that are simple and easily adaptable and inexpensive.
For a starter the adjustable dumbbells are good to go for, since they give you more exercise choices and force each side of the body to support its own weight.
In your search for a suitable adjustable dumbbell, you will come across a wide range of selections that you may get into a case of dilemma on which choice to go for.
The various produces may have attractive features that can make you be easily convinced to go for them, not knowing that they might not suit them during exercise. As for these reasons you ought to be keen when buying the adjustable dumbbells.
Here are Five important tips you need to bear in mind when buying the adjustable dumbbells include the following:
1. Know how the adjustable dumbbells function:
some people simply purchase items without bothering how they are used to ensure safety. Take your time to learn how to handle them in a proper manner, even though they are easy to use.
2. Plan for the purchase:
Before you set to buy anything it is always good to design a plan for it. this gives you time to consider purchasing the best adjustable dumbbells for the fortune. It will be like a great loss if you make a swift choice and it happens that the selection did not fit your preferences.
3. Space:
The area of your exercise if not too large, you should consider buying adjustable weights that can comfortable allow the movement of your arms without the risk of knocking down things around.
Their storage space should also be a priority in the issue of space, even thought the adjustable dumbbells do not occupy a considerable amount of space.
4. The make and construction:
This has to do with the durability and the quality of the adjustable dumbbell that you wish to buy. The dumbbells you opt for should be made of high-end raw materials with superior quality for longer durability.
Its lock system should be a consideration concerning the make and construction of the adjustable dumbbell as it concerns your security during exercise.
An adjustable dumbbell with poor lock system is prone to causing accidents as the dumbbells may fall off accidentally and injure you. Ensure that the locks of the adjustable dumbbell equipment is hard and has minimal wearing and tearing chances. During the workouts, the handles do play a very important role as it is where you hold your grip.
When doing the checks on your choice of adjustable dumbbell, you should try to tease the handles to make sure they offer a firm grip.
5. Price:
Some people get the notion that the price of the adjustable dumbbells suggest a form of luxury. They therefore go for very expensive makes without bearing in mind the functionality of the equipment. When making your selection, you should not be drifted by the prices as some of the very expensive equipments actually do not much their performance.
by David Schulze
Tag :
Fitness,
Lift a Little: The Best Osteoporosis Exercises
At any age, exercise is essential for maintaining healthy bones. If you exercised regularly as a child and young adult, you probably helped maximize your bone production, most of which occurs by age 35. If you continued to exercise into middle age and beyond, you probably helped reduce your risk of developing the bone-thinning disease osteoporosis.
Still, it's never too late to start a bone-healthy exercise program, even if you already have osteoporosis or are at high risk of developing osteoporosis.
For years, we've thought we understood osteoporosis: it's a disease in which the bones become more and more fragile as they lose density, usually due to aging, menopause, and other factors like lack of calcium and vitamin D in the diet. But today, advances in research are shedding new light on osteoporosis, which is predicted to affect as many as half of all Americans over age 50 by the year 2020. From diagnosis to prevention to osteoporosis treatment, new research is turning our old understanding...
Although people with osteoporosis may believe that exercise increases the risk of injury from broken bones, the truth is quite the opposite. A regular, properly designed exercise program may actually help prevent the falls and fall-related fractures that so often result in disability and premature death. That's because exercise strengthens bones and muscles, and improves balance, coordination, and flexibility, which is especially important for older adults and people who have been diagnosed with osteoporosis.
According to the National Osteoporosis Foundation, the best exercises for building and maintaining bone density are:
Weight-bearing exercise, such as walking, that makes you work against gravity while staying upright.
Muscle-strengthening exercise, such as weight lifting, that makes you work against gravity in a standing, sitting, or prone position.
Nonimpact activities such as balance, functional, and posture exercises also may benefit people with osteoporosis. Although these exercises don't build or maintain bone density, they may increase muscle strength and decrease the risk of falls and fractures.
Medical Evaluation Is Key
If you have osteoporosis or are at risk of osteoporosis, most experts believe that supervised weight-bearing exercise and strength training exercise is safe and effective. Studies of postmenopausal women report that aerobic, weight-bearing, and strength training exercise can increase bone mineral density in the spine, and that a simple walking program can increase bone mineral density in the spine and hip.
Before beginning any exercise program, it's important to undergo a thorough medical examination to determine which activities are safe for you.
There is no single exercise regimen that's best for everyone with osteoporosis. Each regimen should be specifically tailored to the individual patient based on a medical evaluation of:
fracture risk
muscle strength
range of motion
level of physical activity
fitness
gait
balance
During the evaluation, your doctor also will consider any other chronic conditions that can affect your ability to exercise, such as obesity, high blood pressure, and heart disease. If you're at risk for osteoporotic fracture, the National Osteoporosis Foundation recommends that your doctor refer you to a specially trained physical therapist for a through physical assessment and exercise prescriptions that focus on body mechanics and posture, balance, gait and transfer training, resistance weights, and progressive aerobic activities.
Weight-Bearing Exercises for Osteoporosis
If your doctor determines that it's not safe for you to perform high-impact weight-bearing exercises, he or she may recommend low-impact weight-bearing exercises that are less likely to cause fractures and also build and maintain bone density. These include:
elliptical training machines
low-impact aerobics
stair-step machines
walking (either outside or on a treadmill machine)
If you're new to exercise, or haven't exercised for awhile, you should aim to gradually increase your level of weight-bearing exercise to 30 minutes per day on most days of the week.
Muscle-Strengthening Exercises for Osteoporosis
Programs that maintain muscular strength can slow the loss of bone mineral density associated with osteoporosis, and may help prevent fall-related fractures. Examples of muscle-strengthening exercises include functional movements such as standing and rising on your toes, lifting your own body weight, and the use of equipment such as:
elastic exercise bands
free weights
weight machines
Experts recommend performing strength-training exercises two to three days per week.
Nonimpact Activities for Osteoporosis
Certain nonimpact activities can improve your coordination, flexibility, and muscle strength and reduce your risk of falls and fractures while increasing your mobility and overall quality of life.
Balance exercises such as Tai Chi can strengthen your leg muscles, and help you stay steadier on your feet. Posture exercises can improve your carriage, reduce the "sloping" shoulders associated with osteoporosis, and decrease your risk of fractures, especially in the spine. Functional exercises can improve your ability to perform everyday activities such as getting in and out of bed and chairs, and climbing stairs.
Balance, posture, and functional exercises can be performed daily.
Nonimpact programs such as yoga and Pilates can improve strength, balance, and flexibility in people with osteoporosis. But some of the movements associated with these programs -- including forward-bending exercises -- can increase the risk of fracture. If you're interested in such programs, ask your physical therapist to tell you which movements are most likely to be beneficial or harmful.
Although exercise can benefit almost everyone with osteoporosis, it's important to remember that it's only one component of an overall treatment program. Other essential lifestyle recommendations include a diet rich in calcium and vitamin D, maintaining a normal body weight, and avoiding tobacco use and excessive alcohol consumption. You also may require osteoporosis medications to either build or maintain bone density. By working with your doctor, you can develop an osteoporosis treatment program that's right for you.
Article Source: WebMD.com
