Stretching Survey

MB Fitness Training

The Metabolic Benefits of Staying Hydrated

We all know that water is key to looking and staying healthy but did you know why?

Dehydration slows the metabolism and overall bodily function performance.

Water helps your kidneys filter out waste products from your body body which takes the task off your liver so it can continue its fat burning duties for energy.

Water keeps the blood volume high, allowing for the transfer of oxygen and nutrients to the cells so that they can expend more energy.

How do you know when you are well hydrated?  When your urine is clear to pale yellow.

Glutes & Hamstrings

GLUTES & HAMSTRINGS are key to staying STRONG & FIT:

Glutes give greater calorie burn as they compose the largest muscle group.

Glutes make for better posture.  Weak glutes cause hips to tilt forward putting more stress on the spine.  (It also pushes your lower abdomen outward making your belly stick out!)

Hamstrings stabilize the knees to help lower risk of injury.

So keep up with the squats, deadlifts and hip lifts to balance your fitness training.

(Source: Men's Health Big Book of Exercises)

Stop Mindless Snacking

Ever found yourself mindlessly eating chips, nuts or candy?  Try eating with your non-dominant hand.  It is more difficult and will slow down your munching.

PROTEIN ~ Your Body's Fat Burning Strategy

1. Eat More Protein, Get Rid of Empty Calories. Eating more protein and reducing refined or excess amounts of carbs will help build lean mass and ignite your metabolism causing more fat to be burned. Good examples of refined carbs include white pastas, breads and rices, any non-natural sugary items (which include many non dessert items like crackers, alcohol, mixed juices.)

2. One 4-ounce serving of boneless, skinless chicken has 33 grams of high quality lean protein. It is also rich in selenium, an essential mineral that helps your metabolism stay running strong as well as provides 77% of your daily need for niacin, a B vitamin that helps boost energy and burn fat. (Source: Oxygen Magazine Feb 2012)

3. An Australian Study recently found that individuals who consumed 15% of their diet from protein over 4 days took in 1,000 fewer calories than those who took in only 10% of protein from their diet. It is believed that protein helps satiate the appetite leading to less overeating. (Source: Men's Health March 2012)

So look for "clean", non- processed versions of meats, dairy and beans to get your metabolism jump started!

Finding Happiness

The one thing that anyone has 100% control over is attitude. "Finding Happiness" is not in the hands of others but in your own.

- If you pay attention to whats going on MOMENT by MOMENT - without trying to hold onto what feels good or push away what feels bad - your relationship to pain changes. (Excerpt from Article by Amy Gross, Newsweek Jan 9&16, 2012)

- Eat Yogurt. Probiotics are good for the stomach and brain. Mice who ate them handled anxiety better and showed increased activity in the sections of the brain handling emotions and memory.
(Excerpt from Article by Sharon Begley, Newsweek Jan 9&16)

- Stay Hydrated. Hydration not only assists in keeping a revved up metabolism but it also helps the brain to function easier increasing performance in all areas which can eliminate feelings of frustration. (Excerpt from Article by Sharon Begley, Newsweek Jan 9&16)

WINTER BOOT CAMP - WEEK 7

Strong is the New Skinny...

This was a recent quote from Raleigh's News & Observer article on the popularity of boot camps and nothing could be more accurate. Fitness is not just all about losing those unwanted pounds. While that is a wonderful and healthy bonus the most important aspect of an exercise program is getting stronger and feeling better.

STRONGER can have many meanings:

- Building Lean Mass

- Gaining Muscle Endurance

- Improving Flexibility

- Mental Empowerment from Physical Challenges

So try not to get too focused on the scale. When the body and mind are connected and challenged the rest will fall into place. Just keep them challenged!

BOOT CAMP WEEK AHEAD:

Mon
Add on Sequences + Bands: Take one activity then add on new versions to increase intensity. More strength than cardio.

Wed
Cardio Drills + Strength - New combinations of exercises you have already mastered.

Fri
Deja Vue - Repetition is Key!

B Vitamins

B Vitamins are essential to keep your body and mind running strong. They help cells process energy and keep the metabolism burning strong.

B Vitamin: What it Does & Foods to Find it In
B2: Releases energy from carbs and fats. Dairy products, whole grain cereals, spinach, mushrooms, broccoli.

B6: Aids enzyme reactions and protein metabolism. Chickpeas, yellowfin tuna, chicken breast, potatoes.

B12: Promotes red blood cell formation and DNA synthesis. Salmon, yogurt, beef, tuna, eggs, ham, chicken breast.

( Source: Men's Health March 2012)

Be AWARE!

Practice awareness and be mindful in all that you do.

Slow down and pay attention to the details you may have never focused on before. It will make you more effective and appreciative.

Eating - Note textures, flavors, how the mind feels while eating and how the body feels during and afterwards. Eating should be an experience to nourish the body and soul.

Working Out - Focus on the muscles that should be doing the work and "turn off" the others. Are you straining and holding tension instead of breathing and relaxing during the exercise? Are you going slow enough to maintain proper form? Do you feel empowered when being pushed to new limits or defeated when experiencing fatigue? Use your awareness to make you stronger.

Family/Friends - Are you able to enjoy time with the people you love or is your mind always on to other topics and responsibilities? Do you cherish each time together as if it could be the last? Being socially mindful makes for more meaningful experiences.

Work - Do you walk into your job each day expecting to just meet expectations already set forth or look to tackle new areas of unexplored opportunities? What are your strengths and what are your weaknesses in what you do? Set strategies to make your weaknesses strengths.


MB Fitness Winter 2012 Boot Camp - Week 6:

Monday -Hi to Low Reps

Wednesday - Plyo Hi-Intensity + Yoga

Friday - Balance, Isometric Holds ~ create your own resistance


Knowledge to Make YOU STRONGER (source: Oxygen Magazine Feb 2012)

You lose 1-2% of your muscle mass each year beginning in your 30s and 40s if you do not strength train - so keep training!

Save your knees by:
1.) Keeping the extra pounds off
2.) Wearing well fitting shoes
3.) Mix in low impact exercises if also doing high impact ones
4.) Build the exercise intensity gradually and listen to the body and modify when needed
5.) Stretch tight muscles as they can often lead to alignment issues for the joint and cause pain
6.) NEVER ignore knee pain as continuing could cause further damage


And don't forget to register for the Fitness Connection SPRING BOOT CAMP. The link is at the top of the blog page. I will be teaching the NH 9:30 am class and PV 6 pm classes like old times. (And remember to insert my name where it asks for the source of referral!)

Ahhh, can't ya just feel the warm sunshine on your face now as you complete 100 sit ups in May?

Keep on your path to wellness!

Molly B.