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Posts Tagged ‘fit’

Do you???

Almost on a daily basis, I need to remind my Athletes and Fighters to breathe. Sound funny? It might, if you aren’t exerting yourself to the nth degree. If you are giving 100% to your squats or burpees? How about if your training partner is putting the body triangle on you? What about in the middle of a 5 minute round of knees on the bag?

For many people, breathing seems to be the hardest part of exercise to grasp.  While proper breathing is very important, it doesn’t have to be complicated or confusing.  The most important thing to remember when it comes to breathing is DON’T hold your breath.  Holding your breath can lead to elevated blood pressure during your workout routine, which can result in dizziness or even fainting.

 Here’s an easy way to make sure you’re breathing correctly while you workout…

 Exhale on exertion.  That means breathe out while you’re lifting the weight and breathe in while you lower the weight under control.  For example, if you’re performing the kettlebell swing, you should exhale as you lift the weight upwards above you and open your hips, then inhale as you lower it back down.

Another example is that of striking. You should exhale as your strike and inhale upon covering. If you are being hit, exhale forcefully upon impact.

By following these simple breathing techniques, you’ll not only perform each exercise more effectively, you’ll also be more comfortable while you’re working out.  And that makes for a more enjoyable fitness experience, which will ultimately lead to better, faster results.

Until next time, breathe!

The goals are set, the plan has been made, now it’s time to pull the trigger. A goal is no good without a plan. A plan is useless if it is never executed. Bringing back the road trip analogy, it is safe to say that if the goal to go to California is set and the plan is mapped out. The next step is to get in the car and drive. Maybe, if you want to putter out of gas in 10 miles and you don’t mind wearing the same clothes everyday.

The first step in goal execution is preparation. There will always be preparation in any type of goal fulfillment. Let’s revisit John. John is going to run a 5k. He has his goal set, his plan made, and he’s off to the races. Not exactly. In order for John to properly (key word properly) execute his goal he has to lay a foundation of preparation. John will need comfortable clothes and running shoes for practice.

Also, he will have to sign up for the 5k. He should also talk to some other people that have run before. This will help him to be better prepared. The only thing left is for John to set aside time on his calendar for running. Now, in partnership with his goal and plan, he is able to execute & attain his goal. With this formula, anyone can accomplish a set goal.

Everyone has the same number of hours in a day.

What are you doing with yours’?

Our tools have more than one purpose. Can you guess?

Multi Purpose Life Changers

That’s what they always say, isn’t it? Maybe not, but if the key to a successful business is location, then nutrition is the key to complete functional fitness. Unlike finding the best spot for your business, nutrition is not as complicated as it sounds.

One little thing that can make a huge difference is to skip the added fat. Even though buttering up may work on your boss, it won’t leave a good impression on those problem areas or your heart! Try new spices and seasoning on those veggies, but try to avoid blends that contain salt. They can add a sneaky amount of unnecessary sodium to your food.

If you are accustomed to tossing a tablespoon of butter in the pan before cooking try olive oil instead. Yes, it’s fat, but GOOD fat. Don’t go crazy because too much of a good thing can still be too much. When it comes to meat, think lean. Lean protein is the best protein. Chicken and turkey breast, lean pork, lean beef, fish, and low fat dairy are a few excellent sources of lean protein.

Another tip to keeping your nutrition well balanced is in the fine print (or the lack thereof).

It may sound crazy, but whole, nutritious foods have less ingredients then processed foods. When you are shopping, read labels; not the front of the package. The more processed, meaning the more they mess with it, the more ingredients they need to make it “whole” again. The more the food is processed the more nutrition is lost. In turn, the more you have to eat to get all the vitamins, minerals, and healthy stuff your body needs. Which means, drum roll please, more calories! BOO!

So, just look for whole foods from the beginning.

My favorite nutrition tip is to eat every 2-3 hours. That doesn’t mean that if you are taking your kids to soccer and you are approaching the 3 hour mark you can swing through the drive-through and grab a burger. It does mean that you can have 6-8 small meals every day. This helps ward off hunger pangs that can lead to binge eating, and low blood sugar that can lead to “see-food” eating.

Don’t forget to plan ahead! If you know you are going to be busy have a few on-the-go snacks ready and waiting. Raw fruits and vegetables are excellent on-the-go snacks that require little to no prep work.
Last, but not least, don’t ruin your awesome nutritional meal with a soda, fruit juice, or any other high calorie drink. An excellent substitute for the ladder is green tea with honey. Even better than that is green tea without honey. The best of the best, however, is water. Yup, water is what we should all be drinking. No matter what the latest “in” healthy beverage is; there is no substitute for water.

So…eat lean, whole, minimally processed foods, and drink water! That’s nutrition in a nutshell. Keep checking back for more healthful information (in fact, you can bookmark this page) For a more comprehensive, personal nutrition plan call 254-247-4999 and talk to Jim!