Monthly Archives: August 2017

7 Essentials for you Gym Bag

By | Exercise | No Comments

Gym_Bag

The quickest way to spoil a workout is getting to the gym and realizing you forgot something important. We’ve probably all forgotten a t-shirt or our gym shoes at some point, but what are some other items worth having with you for your next workout?

After many years of gym-going, here is a list of seven things that you should always have in your gym bag.

1) Exercise Journal. No matter how great technology is, sometimes it’s nice to just have a notebook where you can write down your workouts and track your progress. Taking a look back to see what you’ve accomplished while progressing and planning for future goals is the foundation for seeing continuous results.

2) Workout Gloves. We don’t recommend wearing gloves all the time, but some exercises are much more enjoyable with a bit of padding and added grip for your hands. Wearing gloves for heavy lifts may actually increase your output.

3) Lacrosse Ball. This dense ball is not just for playing lacrosse. It’s the perfect density and size for isolated self-myofascial release, which is basically massaging out knots or adhesions in your muscles. If you’re going into a workout and something feels tight, lie on the floor on top of the lacrosse ball and let it sink into the tight muscle. After a few minutes the muscle should relax and allow better range of motion while hopefully alleviated pain and tension.

4) Water Bottle. Okay, this should be no surprise, but we had to mention it. Having a water bottle next to you at all times ensures that you’ll drink more water. A good quality water bottle makes drinking water more of a habit while making it more enjoyable.

5) Music Source and Earbuds. Music has an extremely powerful effect on your mood, which in turn affects your workout. If you’re constantly complaining about the music played at the gym, bring your own music with you. Personalize your list to get the most out of your workout. And remember, it’s worth having an extra pair of earbuds in your gym bag just in case.

6) Personal Items. Some basic things to keep spares of are hair ties, sweat bands or bandanna, a spare towel, and of course – deodorant. We’ve all had days where our deodorant has worn out before the end of the day or we forgot to apply it altogether. Re-apply as needed so you and the other gym members can stay focused on the workout.

7) A Spare Change of Clothes. It’s easy to forget to toss a clean shirt or pair of socks in your bag, so having a complete spare set in there is always good – shirt, pants or shorts, underwear, socks, and a lightweight pair of shoes. Remember to rotate them out every week so they don’t start smelling like a ‘gym bag.’

So keep your gym bag well stocked to get the most out of your workouts!

Increase Nutrients While Managing your Calories

By | Nutrition | No Comments

calories

It’s probably safe to say that most of you realize the importance of managing calories. Eat too many calories and you’ll gain weight; restrict your calories and you’ll lose weight. Although this is technically true, we put much more emphasis on the types of calories verses the amount of calories when we teach our clients about healthful nutrition – and so should you.

Our mentality is that our bodies run by burning nutrients, not just calories. Nutrients are substances your body absorbs from the foods you eat to create energy.  You could eat 1200 empty calories and probably get through your day, but that doesn’t mean your body is getting the nutrients it needs to thrive, such as a balance of protein, fat, carbohydrates, and many vitamins and minerals. The list of nutrients you get from whole foods is almost endless in comparison to what you get in processed foods. For instance, two eggs and a banana have a better nutritional value than a typical bowl of cereal, even though they may have similar caloric values.

To maximize your nutrient intake while still keeping your calories in check, we recommend the following tips.

Choose foods that don’t have ingredient lists. That is, choose natural foods that haven’t been altered, like organic fruits, vegetables, nuts, and meat. These foods don’t have extensive labeling, because what you see is what you get.

Severely limit your intake of processed foods. These are the foods that have the long ingredient lists. Read carefully, and if you’re unfamiliar with any of the ingredients, find a different product. How can you take control of your health if you’re not even sure what you’re eating?

Eat a colorful diet. Pick foods that span the rainbow of colors to ensure a multitude of nutrients. The phytonutrients in fruits and vegetables such as sweet potatoes, blueberries, spinach, squash, and pomegranate diversify your nutrient uptake while still managing excess calories.

Eat fresh and in season. These types of foods have a greater nutrient density in comparison to frozen or canned foods and by changing your diet with the seasons, you also ensure variety. Don’t miss out on fresh corn on the cob or a ripe watermelon bursting with flavor this time of year.

Expand your cooking skills. What better way to confirm what you’re actually eating than by preparing it yourself. This allows you to incorporate more nutritious ingredients while avoiding unnecessary additives like sodium, trans fats, and artificial sweeteners. Cooking takes time, but it’s time well spent. If you become more proficient at cooking, you won’t have to rely on less than ideal options such as fast food or even skipping meals.

So take these ideas and learn how to incorporate them into your lifestyle. No matter if you’re looking for a fresh start or you just want to build on your current nutritional foundation, these tips will help to keep your health and weight in check.

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