Charlotte Personal Trainer
Today my body must know it’s a cardiovascular day because I’m really craving extra carbohydrates. Since it’s a cardio day I don’t feel guilty having a little extra since my body will use it as fuel and provide me with energy to workout.
So what am I having extra of? Good question. I’m having gluten free spiral pasta, sweet potato with the skin, no condiments on the sweet potato. I’m sure you love carbohydrates just like me. Although we think are are bad for us there not our body needs carbohydrates for energy. Carbs are great in moderation of course.
I eat with a purpose! There’s a reason why I eat what I eat. Eating healthy and making the right food choices is not impossible. You have to want to change and want to eat healthy, that’s the first step.
I tell my friends and clients to make a mental note how they feel after making unhealthy food choices or over eating on sedentary days.
On days I dabble in a little excess I make sure it’s a day I will be really active. For instance when heading to the mountain to snowboarding there are not many food choices, my usual at Chic-fill is a spicy chicken sandwich on a “wheat bun” with “extra lettuce and tomato” Im okay with eating this because I know I will burn it off that day snowboarding.
We all have to start somewhere. No matter what stage you are in to committing to live a healthy life style making good carb choices can be a small start to a healthy future of feeling better and having more energy.
Something as simple as choosing the right kind of carbohydrates in moderation can be a small yet drastic health change.
#carbs #fitness #workout #exercise #cardio #muscle #definition #burnfat #energy #fuel #invest #endurance #health #faith #results #clt #charlotte #simplecarbs #complexcarbs #jointhestorm #fitfam #halestormfamily #strength #transformation #eatright #abs #nutrition #commit #getfit #youcandoit #exceptingnewclients #halestormfit #trust #fitnessjourney #getfitwithme
Are you drinking water through out your workout?
Water consumption is very important before and after exercise!
So how much and when should you drink water?
- 2 hours prior to exercise, drink 500-600 mL (17-20 oz)
- Every 10-20 minutes during exercise, drink 200-300 mL (7-10 oz) or, preferably, a watered down drink based on sweat losses.
- Following exercise, drink 450-675 mL for every 0.5 kg body weight loss (or 16-24 oz for every pound)
Exercise Tips to Get Fit and Stay Fit as You Grow Older
As you grow older, an active lifestyle is more important than ever. Regular exercise can help boost energy, maintain your independence, and manage symptoms of illness or pain. Exercise can even reverse some of the symptoms of aging. And not only is exercise good for your body, it’s also good for your mind, mood, and memory. Whether you are generally healthy or are managing an illness, there are plenty of ways to get more active, improve confidence, and boost your fitness.
Exercise is the key to healthy aging
If you have an injury, disability, weight problem, or diabetes…
Starting or maintaining a regular exercise routine can be a challenge as you get older. You may feel discouraged by illness, ongoing health problems, or concerns about injuries or falls. Or, if you’ve never exercised before, you may not know where to begin. Or perhaps you think you’re too old or frail, or that exercise is boring or simply not for you.
While these may seem like good reasons to slow down and take it easy as you age, they’re actually even better reasons to get moving. Exercise can energize your mood, relieve stress, help you manage symptoms of illness and pain, and improve your overall sense of well-being. In fact, exercise is the key to staying strong, energetic, and healthy as you get older. And it can even be fun, too, especially if you find like-minded people to exercise with.
No matter your age or your current physical condition, you can benefit from exercise. Reaping the rewards of exercise doesn’t have to involve strenuous workouts or trips to the gym. It’s about adding more movement and activity to your life, even in small ways. Whether you are generally healthy or are managing an illness—even if you’re housebound—there are many easy ways to get your body moving and improve your health and outlook.
5 Myths about Exercise and Aging
Myth 1: There’s no point to exercising. I’m going to get old anyway.
Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, certain cancers, high blood pressure, and obesity. Not only can exercise help stem the decline in strength and vitality that comes with age, it even improve it. And the mood benefits of exercise can be just as great as 70 or 80 as they were at 20 or 30.
Myth 2: Older people shouldn’t exercise. They should save their strength and rest.
Fact: Research shows that a sedentary lifestyle is unhealthy for adults over 50. Inactivity often causes older adults to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses.
Myth 3: Exercise puts me at risk of falling down.
Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.
Myth 4: It’s too late. I’m already too old to start exercising.
Fact: You’re never too old to start exercising and improve your health! In fact, adults who take up exercise later in life often show greater physical and mental improvements than their younger counterparts. If you’ve never exercised before, or it’s been a while, you won’t be encumbered by the same sports injuries that many regular exercisers experience in later life. In other words, there aren’t as many miles on your clock so you’ll quickly start reaping the rewards. Just begin with gentle activities and build up from there.
Myth 5: I’m disabled. I can’t exercise sitting down.
Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics, chair yoga, and chair Tai Chi to increase range of motion, improve muscle tone and flexibility, and promote cardiovascular health. Many swimming pools offer access to wheelchair users and there are adaptive exercise programs for wheelchair sports such as basketball.
The whole-body benefits of exercise for older adults
As you age, regular exercise is more important than ever to your body and mind. It’s not just about adding years to your life, but adding life to your years.
Physical health benefits of exercise and fitness for older adults
- Exercise helps older adults maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, your overall wellness will improve.
- Exercise reduces the impact of illness and chronic disease. Among the many benefits of exercise for adults over 50 include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. People who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and certain cancers.
- Exercise enhances mobility, flexibility, and balance in older adults. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.
Mental health benefits of exercise and fitness as you age
- Exercise improves your sleep. Poor sleep is not an inevitable consequence of aging and quality sleep is important for your overall health. Exercise often improves sleep, helping you fall asleep more quickly and sleep more deeply.
- Exercise boosts mood and self-confidence. Exercise is a huge stress reliever and the endorphins produced can actually help reduce feelings of sadness, depression, or anxiety. Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
- Exercise is amazingly good for the brain. Activities like Sudoku or crossword puzzles can help keep your brain active, but little comes close to the beneficial effects of exercise on the brain. Exercise benefits brain functions as diverse as multitasking and creativity and can help prevent memory loss, cognitive decline, and dementia. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease.
Halestorm Fitness is now on YouTube. You should subscribe to our YouTube channel. Workout video’s are coming soon. Thank you in advance for your support, thank you for being apart of our fitness family. Let’s Get Fit! 🙂
I found this interesting. There are many healthy alternatives, just because we eat healthy doesn’t mean we should skimp on working out.
It probably comes as no surprise that, as registered dietitians, we’re always promoting healthy foods. However, through the course of our careers, every now and then an otherwise healthy food that we recommend to include in a healthy diet unexpectedly has something worrisome turn up in it. Here are four healthy foods that fall in this category and easy fixes to avoid the hidden dangers.
1. Plain, unsalted microwave popcorn
It’s whole-grain, fiber-filled, crunchy and delicious, and makes a great snack. At 100 calories for 3 cups popped, it’s an excellent weight-loss snack.
The Hidden Danger: BPA or Bisphenol A is a chemical that has been linked with a host of negative health effects, from problems with the brain, heart and prostate to harmful effects on reproductive systems and childhood development. BPA has been reported to be found in the lining of microwave popcorn bags.
The Fix: Buy unpopped kernels and air pop your own popcorn. For extra flavor, try sprinkling with cinnamon, chili or garlic powder or a little Parmesan cheese.
2. Lean, grilled poultry and meat
When it comes to protein sources that keep you satiated, lean meat and poultry rank near the top. Grilling keeps these foods lean and tasty. Pair them with steamed veggies and you have a nutrient-packed meal that is seemingly ideal for weight loss hopefuls as well as fit athletes.
The Hidden Danger: Heterocyclic amines, or HCAs, are carcinogens that are created when you cook meats at high temperatures.
The Fix: Here are several things you can do to limit the creation of HCAs:
- Avoid charring or cooking your meat to well done; the more dried out the meat is, the more HCAs are created.
- Marinate your meat first to greatly reduce HCAs (whether you soak for minutes or hours, it helps).
- Use the “filp-a-minute” rule when grilling. If you flip your meat or burger every minute, HCAs can be slashed 75 to 90 percent, because it keeps the surface temperature lower.
- Microwaving your meat for 90 to 120 seconds and draining off the juices before grilling will eliminate 90 percent of the HCAs.
- Avoid the temptation to use the drippings, which can contain more HCAs than the meat.
Packed with anti-inflammatory omega-3 fatty acids, salmon seems as though it’s nearly the perfect food when it comes to fighting heart disease (omega-3s appear to lower triglycerides, blood pressure, risk of stroke-and more, and prevent the inflammation that damages the vessels and leads to heart disease) and inflammatory diseases like arthritis. It’s a rich, tasty and satisfying protein that is the highlight of many meals.
The Hidden Danger: PCBs (polychlorinated biphenyls) are environmental toxins that pollute our waters and our fish. They also are known to be cancer-causing chemicals. According to The Environmental Working Group, seven of 10 farmed salmon purchased at grocery stores in Washington, D.C., San Francisco and Portland were tested and found to be contaminated with (PCBs) at levels that raise health concerns.
The Fix: Choose wild salmon over farmed-raised. On average, farmed salmon has 16 times the dangerous dioxin-like PCBs found in wild salmon due to the fishmeal that farmed salmon are fed. To reduce your exposure to PCBs, avoid frying and instead grill, bake or broil to allow the PCB-laden fat to cook off the fish. Instead of purchasing farmed salmon, choose wild and canned Alaskan salmon, and eat farmed salmon no more than once a month.
4. Dried Fruit
Packed with phytonutrients and fiber, dried fruit is portable, sturdy and ideal on-the-go. It goes perfectly in trail mix and, when combined with foods like nuts or Greek yogurt, it can be the ideal pre- or post-workout energy-boosting snack.
The Hidden Danger: Sulfites, often listed in ingredients as sulfur dioxide, sodium sulfate, sodium and potassium bisulfites, and metabisulfites, can cause reactions in sensitive individuals. These allergic reactions can be relatively mild, such as hives, or more severe—such as difficulty breathing and even fatal anaphylactic shock. People with asthma are more likely to be sensitive.
The Fix: Use a dehydrator to make your own dried fruit without sulfites, or read labels and be sure to purchase dried fruits that don’t contain sulfites.
By The Nutrition Twins
I love living in the Charlotte area. The mild weather allows for physical training outside most of the year. While training always plan your snacks well. On hot days after working out and wanting an ice cream style treat that supports my workout I turn to my banana pop. They are packed with energy and loaded with potassium , I love how creamy and delicious they are.