We all have questions about fitness, exercise and where do you turn to ask those questions? GetFitRadio with Marcus Smith from Innerfight Gym has you covered.
In this post we have 2 weeks of content and podcasts.
Click here for the December 11 podcast
Click here for the December 18 podcast
Strategies for Losing Belly Fat
Here are some tips for losing weight (and, as a result, belly fat) with running and a healthy, low-calorie diet:
Aim for at least 30 minutes of cardio in your Target Heart Rate Zone on most days of the week. To avoid burnout and injuries, alternate between running and cross-training activities, such as cycling, elliptical trainer, dancing, swimming, or hiking.
Some people find it helpful to track their daily steps. It takes an average of 10,000 steps per day to prevent weight gain, so aim for more than that when you're trying to lose weight.
Incorporate entire body strength training into your routine twice a week. You don't even need access to fancy gym equipment – you can do some of these bodyweight exercises at home. Make sure you're doing upper body and lower body exercises, as well as core strengthening exercises.
Use a Daily Caloric Expenditure calculator to figure how many calories you actually need each day. Once you have that number, you need to create a deficit – through a combination of dieting or exercise – of 3500 calories a week (or 500 per day) to lose a pound a week.
Write down everything you eat and drink to keep track of how many calories you're taking in and figure out what bad habits you need to correct. You'll be much less likely to go overboard if you know you have to write it down.
Focus on making small changes to your diet, such as cutting out regular soda and adding more fruits and veggies.
Try to avoid eating processed foods. The ingredients in packaged goods and snack foods are often loaded with trans fats, added sugar and added salt or sodium. All three things of those in excess can make it difficult to lose weight.
Watch your portion sizes, especially after running, when you might feel tempted to eat a little extra because of all the calories you burned during your run. Have prepacked 100-calorie snacks ready at home, so you're not tempted to go overboard. When eating out, share meals — or eat half your meal and take the rest home.
Check nutrition labels carefully. Just because a food is low in fat doesn't mean it isn't high in other things, like carbs and sugar. Sometimes sugar will be added to make up for the loss of flavor from the fat. Foods such as salad dressings, marinades, mayonnaise, and sauces often contain hidden fat and lots of calories.
In this post we have 2 weeks of content and podcasts.
Click here for the December 11 podcast
Click here for the December 18 podcast
-Carmin’s triumph
-new coach!
-why social media works so well in the gym
-people who transformed and hw this year
-new year’s resolutions, hate them But…..
-recommendation for a fitness wearable and why?
-your goto snack
-ready for the biking?
-reverse dieting!
The concept of a reverse diet is simple: While you diet, your body slowly but surely adapts to its level of caloric intake through a process known as metabolic adaptation. The process of metabolic adaptation refers to the ways in which your body changes during weight loss and intense training.
With a very strictly controlled flow of calories to work with over long periods of time you will naturally start to adapt to the energy available to you. That’s a good thing when it comes to shedding pounds and there’s nothing inherently wrong with being a more efficient calorie consumer.
When it comes to getting back to eating proper full meals after a restricted calorie diet, however, it’s a different story entirely.
Reversing Your Diet: A Primer
The foundations of metabolic adaptation are well researched and understood in a number of areas, so taking this into consideration is vital for crafting a solid diet plan.
You may shed pounds quickly in the early stages of your diet and workout routine, but you’ll probably see some tapering off as the weeks go by.
Over time you might stop losing weight altogether, leaving you at a weight or muscle plateau you’re unable to overcome.
Beating this requires a touch of foresight on your part. Your diet plans will change as your diet continues, for better or worse, and knowing this ahead of time can make the transition easier.
Around twenty percent of your calorie intake needs protein-based with the rest of your diet falling to your discretion. This helps your body self-regulate naturally to taking all those calories back in again.
If your goal is to work more fat back into your diet or to reintroduce carbs when you’re not performing strenuous activities, this is beneficial for resetting your body’s calorie intake abilities. Leafy greens, protein-heavy meats and low-calorie fruits are always going to be a better choice than pre-packaged meals soaked in sodium and preservatives. Eating organic and nutritious meals powers your body with clean energy which you can use both in your workouts and your daily life.
Remember that your goal is to help your body re-adapt to normal eating. It’s not an excuse to go crazy with foods that will hurt your waistline.
In short: Increase your daily caloric count by around 150 calories. Keep this up for a week, then increase by another 150 until you start to notice changes in your weight.
Find the appropriate calorie count that keeps your body healthy and in shape while also giving you the energy you need for the day. Don’t start eating everything in sight.
Conclusion
A diet doesn’t have to be a permanent or intimidating part of life.
Sometimes taking a reverse dieting approach is just what your body needs to adapt to life after a restrictive calorie intake. You’ll feel happier for adding all those calories back into your meals once your weight is healthier and your diet is less restrictive.
Interesting take on mental toughness and the idea that it has been slowly white washed! We need it back!
https://breakingmuscle.com/fitness/rekindle-the-lost-virtue-of-toughness
The Social Eradication of Toughness
Our inoculation against toughness starts at an early age. Parents, in a misguided attempt to create fairness, instead remove any semblance of challenge from their children’s lives. In the name of safety and protecting tiny egos, we eliminate almost every beneficial element from P.E. We don’t keep score, we hand out trophies to everyone, and we discourage anyone from standing out based on their own merit or effort.
Not only do we aggressively eliminate discomfort, we use pop culture to promote self-pity and blaming others for our problems. Every Disney show seems to feature kids who are mad at their parents, and ends with the insensitive caregivers realizing the error of their ways and apologizing. Last year, Netflix released the extremely popular 13 Reasons Why, in which a girl who committed suicide leaves tapes explaining why it was everyone else’s fault. The subtext of suicide justification and reinforcement of privileged, adolescent self-pity was appalling and irresponsible, especially with teen suicide rates on the rise.
The messages we send kids are training them to feel every perceived slight as an existential crisis, and to expect constant comfort, entertainment, and instant, effortless solutions to their problems.
Toughness Is Required for Health
The costs of this approach are not just that I have to listen to more whining when I teach freshmen to front squat. We have created entire generations of deeply self-interested humans who cannot achieve fulfillment because they are not able to stomach the difficulty necessary to reach it. We are an increasingly feckless, weak-minded population, who believes that they are morally entitled to comforts.
The cost of a culture that devalues toughness is a people unwilling to persist through the physical discomforts of exercise or nutritional discipline, and thus face the far more painful life of poor health and unrealized dreams. The cost of not valuing toughness is an entire population that is not mentally or physically healthy.
By valuing toughness, we have the opportunity to help our youth develop the qualities necessary to overcome future obstacles, rather than training learned helplessness: the expectation that others will solve their problems.
Physical toughness is a prerequisite for health because exercise and proper diet often induce a degree of discomfort. For those unexposed to this, it can be overwhelming, but experience lessens how much you notice it, if at all. Over time, you will grow in your ability to handle and even enjoy discomfort.
Optimal Alignment, interesting!
The recent trends for movement culture, natural movement, and functional fitness have the fitness culture obsessing about mobility and alignment more than ever before. While an obsession with movement quality, mobility, and flexibility are steps along the path toward optimal movement, most need to expand their thinking and their practice outside their typical gym routine.
Improving joint mobility and regaining proper alignment requires a three-pronged approach that much be used in unison. Optimal results come from the symbiotic benefits of all three aspects.
Soft tissue work is the most important aspect of improving mobility and alignment. Without it, all other aspects are moot.
Aspect 2: Waking Up the Opposing Muscle Groups
Strengthening the opposite side is the most important aspect of improving mobility and alignment. Without it, all other aspects are moot.
Now that we have discussed soft tissue release to remove the “stops,” we can focus on building the strength the hold the improved alignment.
Aspect 3: Habit Change
Habit change is the most important aspect of improving mobility and alignment. Without it, all other aspects are moot.
None of the work to undo tension and strengthen the opposing muscles will last if you do not ensure that you maintain this new improved alignment. This is the most unpopular aspect of improving your alignment and mobility, because all of the diligent work you do on the other two aspects amounts to nothing if you do not maintain it in all other aspects of your life. To change yourself you need to change your environment, your habits, and ways that you move and hold yourself.
Good Holiday workout!
After a dynamic five-minute warm-up, Each two minute bodyweight movement will be followed by an all-out minute of heart-elevating cardio. There’s no set rest, but listen to your body as needed. Halfway through, I’ll give you a bit of a breather by shaving 30 seconds off of the first movement. But don’t relax just yet. You’ll finish strong with two minutes of marching in place. Here we go!
Harley’s Heart-Pumping Workout
Warm-Up:
March 60 seconds
Jog in place 60 seconds
Jumping jacks 60 seconds
Air jump rope 60 seconds
Shadow boxing 60 seconds
Workout:
Squat 2 minutes
Jump rope 60 seconds
Reverse lunge 2 minutes
Jump rope 60 seconds
Skater lunge 2 minutes
Jump rope 60 seconds
Jump squat 90 seconds
Jog 60 seconds
Plank 90 seconds
Jog 60 seconds
Spider plank 90 seconds
Jog 60 seconds
Twist plank 90 seconds
Jog 60 seconds
Mountain climber 90 seconds
March 2 minutes
Some tips on avoiding emotional eating over the holiday’s
Some good advice!
Time to start thinking about the summer!
How to lose weight!
December 11 Notes
-CreativeMornings tomorrow www.creativemornings.com
-du toughmudder tell the stories!
-how are we doing with the training for the Marathon? Yesterday 10X500 4:min was tough felt it after for hours was stiff
Q. skipping I am doing some but not sure what I should notice in terms of improvements or physical change
Q. lots of max heart rate talk what should I be looking at for a 45 year old average office fitness high, low???
Q. if I need to ice after a workout am I going too hard or doing the wrong exercises?
Q. protein powder after a workout does that help with something? Why might I need the stuff?
Walking poles may be a good add on for some!
Strategies to lose a fat belly
Strategies for Losing Belly Fat
Here are some tips for losing weight (and, as a result, belly fat) with running and a healthy, low-calorie diet:
Aim for at least 30 minutes of cardio in your Target Heart Rate Zone on most days of the week. To avoid burnout and injuries, alternate between running and cross-training activities, such as cycling, elliptical trainer, dancing, swimming, or hiking.
Some people find it helpful to track their daily steps. It takes an average of 10,000 steps per day to prevent weight gain, so aim for more than that when you're trying to lose weight.
Incorporate entire body strength training into your routine twice a week. You don't even need access to fancy gym equipment – you can do some of these bodyweight exercises at home. Make sure you're doing upper body and lower body exercises, as well as core strengthening exercises.
Use a Daily Caloric Expenditure calculator to figure how many calories you actually need each day. Once you have that number, you need to create a deficit – through a combination of dieting or exercise – of 3500 calories a week (or 500 per day) to lose a pound a week.
Write down everything you eat and drink to keep track of how many calories you're taking in and figure out what bad habits you need to correct. You'll be much less likely to go overboard if you know you have to write it down.
Focus on making small changes to your diet, such as cutting out regular soda and adding more fruits and veggies.
Try to avoid eating processed foods. The ingredients in packaged goods and snack foods are often loaded with trans fats, added sugar and added salt or sodium. All three things of those in excess can make it difficult to lose weight.
Watch your portion sizes, especially after running, when you might feel tempted to eat a little extra because of all the calories you burned during your run. Have prepacked 100-calorie snacks ready at home, so you're not tempted to go overboard. When eating out, share meals — or eat half your meal and take the rest home.
Check nutrition labels carefully. Just because a food is low in fat doesn't mean it isn't high in other things, like carbs and sugar. Sometimes sugar will be added to make up for the loss of flavor from the fat. Foods such as salad dressings, marinades, mayonnaise, and sauces often contain hidden fat and lots of calories.
Came across the Plexis Wheel, hmmm
Holidays are here… DIFF, festive markets, how to get back to basics fast? DOn’t be too hard on yourself if you slip a few days. Have a plan!
6 Creative Ways to Get Your Workout on While Traveling
Like this article? Your friends will too!
Ever feel like it’s impossible to get your workout on while traveling? There’s packing (did I forget something?), getting to where you need to be on time, delays, outings, social gatherings, food temptations (I mean you’re on vacation, right?), among many things. With so much working against you, it’s easy to lose sight of what’s important — taking time for yourself.
Whether at home or on the go, make yourself a priority. It’s a choice you need to make to research the resources available and put in the effort. Don’t know where to start? Check out these creative ways to get in your workout while traveling.
6 Creative Ways to Get Your Workout on While Traveling
1. Be picky where you stay. You (and your pocketbook) are in control of where you stay. Most hotels have some sort of a gym. Make sure that you’re filtering your search criteria based on accommodations that offer a workout facility. It doesn’t have to be the most glamorous gym. Most hotel gyms aren’t, especially if you’re on a budget. But don’t let a small outdated gym discourage you from reaching your goals. Make the most of what’s available. Something is always better than nothing.
2. Check out the local gym scene. Many gyms offer reasonably priced day passes. Some even let you join in on group classes (which may or may not require a drop-in fee). Don’t have a car? That’s okay! Hail a taxi, grab an Uber or hop on local transit.
3. Pack that running gear. Running, although physically challenging, is one of the simplest ways to work out while traveling, not to mention, it’s a GREAT way to explore new places. Packing your kicks and an extra outfit won’t take up too much space. Try rolling your clothes instead of folding. It makes a world of difference. Still a tight squeeze? Ask yourself what you can live without. Do you really need that extra pair of heels?
4. Set up a circuit. Not comfortable venturing out in a new place by yourself? Don’t! Set up a circuit where you’re staying. Hit the parking lot (who cares that people can see you!) or grassy area, grab sticks or rocks for markers, space them a good distance apart and run from one to the other doing an assortment of moves in between (jumping jacks, push-ups, crunches, burpees, step-ups on a curb, bear crawls, etc.).
5. Make the most of that computer you’re lugging around. I get it — sometimes we just don’t want to leave the hotel room. Heck, most days I don’t even want to get out of my pajamas. You don’t have to! You can get an internet connection just about anywhere. Boot up the computer, navigate to YouTube and find a workout video that meets your needs (we’ve got some great ones!). Staying in the boonies and not sure if you’ll be able to find a connection? Pack a workout DVD and pop it in your laptop or download a video on your tablet before hitting the road. Enjoy working out in the luxury of your own room and top it off with room service if you like.
6. Make the airport your own personal walking track. Stuck in the airport? Two-hour layover and not sure what to do with your time? It’s way too easy to sit around and munch on all of that ridiculously priced airport food while waiting for your flight. Don’t be a victim! Get up, get your walking shoes on and make your rounds. Luggage in tow? No problem. Consider that carry-on a bonus weight to your workout. Think ahead and consider your situation (although not always expected) so you don’t over-pack. Pack smart and no matter the situation, you’ll be ready.
Gifts for those with health in mind… hmmmm
THX has a phone app?
How you know you are hitting the mark with HIIT
1. Are You Out Of Breath?
When you’re doing HIIT, you shouldn’t be able to hold a conversation. In fact, the task of anything other than breathing—and trying to supply enough oxygen to your muscles to make it through the end of that 20 to 30 second haul—should seem impossible. “For a beginner, the recommended intensity is 100 percent effort, but that’s unrealistic for a lot of people,” says Laura Miranda, DPT, MSPT, CSCS, a New York City-based fitness trainer. A quick way to measure: Make sure you’ve earned your break. “Your legs and lungs should be burning, and if someone offered to pay you $100,000 to go for 10 more seconds, you wouldn’t do it,” says Miranda.
When considering duration, 20 minutes is effective for a beginner, and 1:2 ratio—where you’re “on” for 20 seconds and then off until the top of the minute—is a good place to start. Just be sure you take full advantage of your breaks so that your energy stores aren’t burned out before the next interval begins.
2. Is Your Heart Rate Increasing?
When you’re putting your best foot forward, your perceived rate of exertion should be an 8 or 9 out of 10 and your heart should be pumping harder. Miranda recommends aiming for your heart rate to be 80 to 90 percent of your max heart rate, which translates to hard, sustainable effort. If you track your workouts with a Fitbit Alta HR, Fitbit Charge 2, Fitbit Blaze, Fitbit Surge, or Fitbit Ionic, you can view how much time you spend in each of the heart rate zones in the Fitbit App to make sure you’re exercising at the right intensity.
3. Are You Feeling The Burn?
The purpose of HIIT is to elicit an anaerobic response. “Anaerobic is literally by definition a lack of oxygen,” says Miranda. “You only have those energy stores for up to a minute; shorter if you’re a beginner.” Unlike a leisurely fun run, the goal here is to push yourself. With every interval, count the reps (for bodyweight work) or distance (for cardio-based sprints) you achieve. Then, try to beat that number with each successive round. After your training session, you’ll likely notice fatigue and post-exercise soreness. If you’re new to it, incorporate HIIT once a week. Later on, you can bump that number up to 2 to 3 non-consecutive days.
4. Are You Keeping It Short And Simple?
Miranda. Balancing on one leg while you squat down, pick up a puppy, clap your hands, and juggle will get you, well, nowhere. “Not only will it confuse someone new, but if the movement has too many components you won’t be able to reach your anaerobic zone in the time allotted,” says Miranda. Too many steps can also cause you to rush and lead to the breakdown of technique. When it comes to HIIT, your program should be one thing: simple. “Keep the movement pattern simple enough that your brain doesn’t break down,” says Miranda.
Sometimes basic movement patterns work best, says Miranda. “Sprinting up a hill or set of stairs, or focusing on body weight squats or lunges works well because it allows you to be perceptive of any breakdown in form,” she says. If you find yourself maxing out on a movement 10 to 15 seconds in, modify. “Instead of pushing too hard and cranking out only 2 more jump squats, do a regressed version like regular squats,” says Miranda. “You’re still moving, activating the same muscle groups, and getting the same intensity, but you’re not sacrificing your joints.”.
5. Are You Adding Restorative Work To Your Routine?
Sitting at work for 8 to10 hours and then expecting your muscles to be “on” when you step into the gym is like pulling a cold rubberband from the freezer and expecting it to stretch effectively. “Your muscles, neurological system, and mind are truly not ready for max effort, which is why dynamic stretching is so important,” says Miranda. Active stretching can help to alleviate tight muscles, that could otherwise cause imbalances and set you up for injury down the road. Static movements, like bending over to touch your toes, before a workout is not enough to prepare your body to train. Three of Miranda’s recommendations include the Downward Dog to Pigeon Pose yoga flow, a piriformis stretch that hits all of your hip rotators, and a kneeling quadriceps stretch with an elevated foot to activate your hip flexors and quads while reinforcing a good core and neutral pelvic position.
Post-workout, when your muscle fibers have been under max contraction, is when static stretching and foam rolling are essential. slowly introduce elongation. Here’s where post-workout. ““HIIT is max effort for your body and can be aggressive on your joints, tendons, and ligaments,” says Miranda. “Slowly introducing elongation after a HIIT session with static stretches, and breaking up fascia with foam rolling, can help to limit potential build-up of muscle tightness which can cause imbalances that could lead to injury in your ankles, knees, hips, and lower back.”
Love these functional moves to do with stuff
15 swaps that save calories
Instead of a large pumpkin spice latte, size down and make it skinny. Definitely lose the syrup and whip, but you could keep a pinch of nutmeg, for holiday flair.
- 16 fl oz pumpkin spice latte with whipped cream 420 calories
- 12 fl oz plain, nonfat latte 100 calories
Instead of a blueberry muffin, stir fresh or frozen blueberries into your oatmeal. A sprinkle of cinnamon wouldn’t hurt, either.
- 1 large blueberry muffin 521 calories
Instead of a bagel for breakfast, grab a whole-wheat English muffin and opt for a low-fat spread.
- 2 slices bread 159 calories, 3 oz ham 137 calories, 1 oz cheese 115 calories, 1 tablespoon mayo 94 calories, 505 calories total
- 1 whole-wheat tortilla 127 calories, 3 ounces turkey 92 calories, ¼ avocado 57 calories, 3 slices tomato 11 calories, ½ cup greens 3 calories, 290 calories total
Instead of a soda, get your caffeine kick from unsweetened iced tea.
- 12 fl oz cola 155 calories
- 12 fl oz unsweetened iced tea 0 calories
Instead of chewy fruit-flavored candy, satisfy your sweet tooth with fresh fruit.
- 1 bag (2 oz/60 g) bite-size candies 251 calories
- 1 cup strawberries 46 calories
Instead of crackers and cheese, snack on veggies and hummus.
Instead of neon cheesy corn chips, crunch on plain popcorn with parmesan and pepper.
- 1 oz nacho cheese tortilla chips 147 calories
- 1 cup cooked spaghetti 196 calories
- 1 cup zucchini noodles 27 calories
- 1 cup mashed potatoes 237 calories
- 1 cup cooked cauliflower 29 calories
Instead of a thick slice of pepperoni pizza, order a thin slice of veggie pizza.
- 1 slice thick-crust pepperoni pizza 339 calories
- 1 slice thin-crust veggie pizza 230 calories
Instead of fatty steak, flip it for firm white fish.
- 4 oz tenderloin steak 239 calories
- 4 oz halibut 103 calories
Instead of ground beef, power up with plant protein from lentils.
- 4 oz browned ground beef 290 calories
- ½ cup cooked lentils 115 calories
Instead of indulging in ice cream, go for frozen yogurt.
- ½ cup rich vanilla ice cream 266 calories
- ½ cup frozen yogurt 110 calories
Instead of a glass (or two!) of white wine, sip on sparkling water with a squeeze of lemon.
- 5 fl oz wine 121 calories
- 12 fl oz sparkling water 0 calories
These are just a few quick and easy swaps. Start food logging in the Fitbit app, and you’re sure to spot so many more places where you could cut back. Try it for a few days, and notice which foods and what portion sizes are driving up your counts.
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