Category Archives: Fitness

Fasting Your Way to Better Health and Fitness

When I was younger, I used to sing a great deal in public and earn from it. A bad cold, therefore, meant harmed voice, equals no income. In those days, I believed a great deal in the curative powers of medicines and so every time a cold attacks, I did the usual “stuff a cold and starve a fever”. What was worse was that it usually took me too long to recover from a single attack that left me unable to perform and earn a living. There was this very important concert then that I had to perform in along with others. I was so excited because this was no small-time concert. All forms of advertisements were exhausted for the event and the venue had been long prepared. Suddenly, three days before the anticipated performance, I caught an awful cold.

I went to the manager of the affair and reported my sad predicament. Fortunately, the manager was a doctor who was not overly convinced by the curative powers of medicines. And he was the one who introduced me to the “fasting cure” which he, himself practices when he’s afflicted with one. I was advised to starve and eat nothing but I can drink all the water I can until my pulse and body temperature returned to normal. I was also advised to rest in bed for about three days and he promised me I’d be as good as new after that. I was told not to listen to my family, relatives and doctor if they tell me to eat to gain my strength back. He assured me that I would not grow weak for lack of nourishment in a three-day fasting. I also learned about not being able to digest food well if the person has a fever, so it is advisable, really to fast.

I took his advice and the results were exactly as he had stated. After the end of the three-day fast, I was able to join a last rehearsal in the afternoon of the big event. And that night, I sang my numbers without a trace of the bad cold! In three days I was able to recover fully well from a bout of cold through fasting, which would have normally taken me much longer if I had succumbed to purely medical solutions.

Digestive disorders are caused by many factors. Eating a lot and eating more than what is required is quite a common cause. Other factors include hurried and improper eating. These two alone cause about 80% of digestive disorders. Then there’s the tobacco or after-meal cigar, “treats” and the business-first-before-meal attitude.

I have a very good appetite or digestion though some things could cause it to falter once in a while. In those cases, I eventually resort to fasting to give my stomach a few days’ rest. For my fever, catarrhal problems and bad cold and glandular disorders, fasting never fails to restore me up. Fasting can help clean the digestive system. It can be done through the supervision of a capable nurse without inducing any other commercial medicine. Under these conditions a satisfactory cure is almost certain.

My summary of the matter is, as I have stated, that the difference between starving and fasting lies in the mental attitude. The beneficial effect of fasting is that it gives the stomach needed rest from any digestive disorders. While in “bad colds” the clogging rubbish or surplus matter is burned up or eliminated from the body and glandular structures very much in the same way that this end is accomplished by prolonged systematic exercise.

The only danger in the fasting system, if not of too long duration, seems to lie at its termination. Taper off gently and don’t gorge yourself. Do this and no harm will result. At the end of the four days’ fasts I have taken, I ate in moderation; grape juice, well-boiled rice, green peas and carrots. The next day I ate anything I liked, provided I chewed it properly and slowly.

Introduction to Fitness Nutrition

Merely knowing what food to eat, those that would ensure your body receives the nutrients it needs, is not enough to achieve a fit and healthy body. Diet could never be without exercise, they are a pair simply referred to as fitness nutrition, the combination of both. Those that exercise more, like athletes, require more food and nutrients so their body could keep up with all the physical activities they go through.

Carbohydrates, although mistakenly avoided by people on diets, are actually beneficial especially if you undertake physical activities or sports like sprinting, basketball of playing badminton. This is because these “carbs” produce the blood sugar in the body, this blood sugar which is more commonly known as glucose is stored as glycogen in the muscles. Glycogen provides the energy a person needs to perform such activities. Without glucose, a person can easily feel exhausted and out of breath. Some diet junkies think that they “sweat off the fat” in their body, but in reality, they sweat off the glycogen first and then the fat.

While carbohydrates are important for quick exercises, fats are in fact needed by the body when doing long endurance exercises like cycling, or running marathons. A healthy person does not actually have zero fat in their body; they have fat and in fact use them as a source of energy during their exercises. Without fat, your body tends to use the energy stored in the proteins. This is not ideal since the body needs these proteins to repair the muscles instead.

Vitamins and minerals, although not energy producers, are important for other health functions. They provide the calcium that strengthens the bones, the iron that helps in transporting oxygen throughout the body, and some minerals like potassium help in the regulation of water in the body during rigorous workouts.

Knowledge regarding fitness nutrition is important to determine what specific food to eat or drink before you deal with your exercise routine. About 3-6 hours before you exercise, it is advisable that you consume a full healthy meal. A few hours before actually exercising, you should consume food that is rich in carbohydrates, or better yet complex carbohydrates. This food type can provide a large amount of carbohydrate which can provide for more energy during your activities. Never ever forget to drink water before, during and after your exercise. Sweating causes the water in the body to evaporate. An individual must replace this lost fluid at once to prevent dehydration.

Keep in mind that too little or too much exercise can be bad. Be specific with your exercise regime; make sure it fits the type of lifestyle you lead. If you are already tired from work all day, try exercises which are not so intense like short jogs. Always eat a balanced diet; after all it is the other half of fitness nutrition. Never ever skip meals to ensure that your body is well nourished and drink lots of water and fluid. This ensures that the body stays in tip-top shape even if you are working out.

Newport Beach Personal Trainer Diet Tips

I have learned through my business as a Newport Beach Personal Trainer that dieting is the number one obstacle most people have trouble overcoming while trying to get fit. Even people who are diligent exercisers, who hit the gym with full intensity and always make sure to get enough rest to recover, somehow usually find themselves a bit confused as to want constitutes a good diet. Even in cases when people feel confident that they know how to eat right, most have difficultly actually following a good diet.

Don’t Be Too Strict – If you decide that you are going to eat nothing but unsalted egg whites, carrots, and rice cakes until you reach your goal weight, you are setting yourself up for failure. A diet for weight loss should strike a good balance between food that is good for you and food that you can be happy with eating on regular basis. As a Newport Beach Personal Trainer, I have seen more diets fail because they are too strict than because of any other reason.

It’s a good strategy to designate a “cheat meal” every week. For one meal a week, you should allow yourself to eat whatever your heart desires, whether it be pizza, a cheeseburger and French fries, or a big meal of takeout Chinese food. One meal a week isn’t going to ruin your fitness plan, and a usual cheat meal can help you be on a regular diet without feeling deprived.

Purchase Foods that are both Healthy and Convenient – When given the choice between a pizza that they can pop in the microwave and eat in three minutes and a vegetable medley that requires one to break out the knives and cutting board to make, most people are going to choose the pizza. There are just not enough hours in a day to be able to dedicate a significant chunk of time to preparing food.

So you aren’t tempted to sacrifice your health for the sake of convenience, make sure there are lots of ready-to-eat healthy foods in your cupboard and freezer. Stock up on canned soups that have a lot of good vegetables in them. Buy whole-grain wraps that you can use to make a healthy burrito. And frozen vegetables are fantastic because they only require a couple minutes of pan-frying to be ready.

Handle Stress without Food – A surprisingly large number of people turn to food when trying to deal with stress at work or home. The desire to deal with stress with fatty or sweet foods usually intensifies when someone switches to a healthy diet. Head this off by finding ways you can handle stressful occurrences without food. Try to engage in your favorite hobby when you feel stress creeping up on you. Or you can try drinking flavored zero calorie tea.

Limit Booze – It’s pretty common for people to diet smart all week long, then cut loose on the weekends, have a bunch of drinks, and wonder why they aren’t making much progress.

Excess alcohol can disrupt a diet a number of ways. First of all, alcohol usually comes with a bunch of calories. A bottle of Heineken has about a hundred and fifty calories. So if you down four of those in the course of an evening, it’s like eating an entire large meal. Secondly, your body has to burn off all the alcohol in your body before it can go back to burning fat, so it can delay the weight loss process. And thirdly, alcohol can interrupt protein synthesis, which can delay the muscle building process. There’s nothing wrong with a drink now and then, heck, I’m a Newport Beach Personal Trainer, and I like to imbibe now and then. But binging too often can cause serious interruptions in your fitness progress.

Improve Your Health and Fitness

Over aeons of time, our bodies have adapted to cope with survival in a harsh environment. Although we achieved civilization thousands of years ago, our bodies have not evolved to adapt to this change. If we imagine ourselves back in the distant past we would have eaten less sugar, salt and fat in a year or more than we now eat in a week or less. We would have eaten a diet of meat and fish, mostly vegetable matter, fruit, berries, nuts, seeds and roots. We would only have drunk water, and may have sampled the splendour of honey. Foods would be rich in fibre, some protein, essential fats, vitamins and minerals, but low in sugar, salt and saturated fats. We would have been in almost constant motion; playing, working, foraging, preparing food, but rarely staying still. (I think that it is important to remind ourselves that our body is designed to be active, but that we often think of exercise as formal, vigorous, structured pursuits. It can be easy to persuade ourselves that going swimming or playing football twice a week is enough [and so we have an excuse for driving to work and to the local shops]. And although it is great to do these things, we can stay fit and healthy without a gym membership, just by doing everyday movements; walking, cleaning the house, and gardening, and yes I shall say that well-worn phrase- leaving the car at home.)

Don’t think that our person from the past would have been feasting on jumbo mammoth steaks Flintstone-style all day long either. Meat may have been in scant supply for much of the time (have you ever tried to catch a rabbit?) and women and children spent a large amount of time foraging for nuts, roots, berries and vegetable matter. Everyone would have been involved in acquiring food, and all methods of obtaining food would have used large amounts of energy; you have to cover wide areas to provide enough food for a family. Even when farming became a way of life huge amounts of energy would have to be invested in producing the fruits, vegetables and animal products. Animals too would have been reared on a diet of more complex foods rather than modern high-energy processed feeds. It is thought that their meat would have been much less rich in saturated fats and so healthier for the people consuming it.

Food production would have been part of every day life, unlike today where food arrives pre-packed, smothered in cellophane, produced days, weeks or months ago in a factory hundreds of miles away, glazed with wax, identical in size and colour to its neighbour, lacking any aroma, and likely to be lacking in nutrition. Our imaginary person would have experienced real, largely unprocessed food, and a varied seasonal diet (no strawberries at Christmas for Ms Caveperson). It is likely that they would have a relationship with what they had produced. If you ever grow your own fruit and veg you will understand how exciting it is to watch things grow, then how good it feels to harvest and prepare them. People would have wasted nothing- all parts of every fruit, vegetable or animal would be used for something, almost nothing was unusable; today in the UK one third of our food is thrown away and wasted, out of every 2 bagged salads purchased today, one will go in the bin (sounds familiar?).

Another aspect of our imaginary person’s relationship to food is the social aspect. People would have produced and processed the food together, celebrated harvests and abundant times, and eaten together as a family or group. Children would help the adults, and learnt how to grow and prepare food ensuring that they would be able to look after themselves as adults. Meal times may have been the only time when the extended family would be gathered together to swap the day’s news, gossip and stories. This way people eat more slowly, and eat less allowing their body to feel full and satisfied. Food would have produced social bonding and been a central and essential part of social life.

Life would have been hard, and still is for many people today who have to provide their own food, and so I don’t want to over-romanticise this imaginary person. However, I think that this person from the past is a useful tool for understanding what our eating and activity profile should be more like if we wish to be healthier and happier. There would have been no slouching on a sofa in front of the TV, no Chicken Dippas, micro-chips, and definitely (and thankfully) no Pringles. Our imaginary person may not even recognise these things as food.

Underneath it all we are still cave people, our bodies and brains have evolved to take nutrition from simple whole foods, we thrive on human contact and still feel the need to eat together and share food, and our bodies are healthier if we exercise consistently. We need a diet rich in whole foods, in raw foods, and home cooked foods. We should pick foods which are low in sugar, salt and saturated fat. If you are doubtful about the validity of a food, ask yourself how far-removed it is from its natural state, could you make it yourself, would it have existed a hundred years ago or more? If the answer is no then the chances are that it is not very healthy. We need to explore the excitement of foraging for food, growing it and preparing it, we need to rediscover the simple pleasures of podding peas, chopping fresh herbs, picking blackberries, and making pickles and jams.

Buying Lifetime Fitness Equipment

Lifetime fitness equipment may not be a term that you are familiar with when you look into buying fitness, but after you look around a little bit you will realize the importance and meaning behind lifetime equipment. Lifetime fitness equipment is another way to say that the equipment you are buying has a lifetime warranty, and you want that! As you are probably aware, you are not easy on the equipment that you exercise with. Over time it is very common for equipment to break down and no longer function like you need it to so that you can achieve the very best work out. Continue reading

Why Diet Fitness Often Fails

We all know that people fail on their diet fitness and sometimes we wonder why. After all sometimes the people that fail the worst are the people you would have thought would make it.

There are a number of factors why diet fitness either works or doesn’t. One in three adults are trying to lose weight at any given moment and while not surprising that we are very good at attempting to lose the weight we are not so good at succeeding.

Even for those that achieve their weight loss within five years almost all dieters will gain back the weight they lost and sometimes they will gain back even more.

Weight loss researchers have been spending a great deal of time trying to discover why diet fitness has such a high failure rate and although each of us finds success and motivation our own way they have come up with some ways to maximize your rate of success.

1. Don’t set unrealistic goals – if you want to set yourself up for failure all you need to do is set goals that are simply not achievable. Remember a slow and steady pace wins the diet fitness race.

2. Lack of future planning – another common mistake is to not have planned in advance. It’s a proven fact that no matter what the goal is when you make a when, where, and how plan you have a 75% chance of success. When you know what your goal is you are much more likely to stick to your diet fitness plan.

3. Socializing – this is one of the top three reasons that a person will fail with their diet fitness plan. People’s social lives come first and when diet fitness interferes socializing wins out.

4. Deprivation – when a person feels deprived of a certain food and the diet fitness food takes longer to prepare, costs more, or isn’t as tasty as the less healthy food the unhealthy food will often win out.

5. Portion Size – another big pitfall in the diet fitness game is that it is common to underestimate the actual calorie count in foods and to overestimate the number of calories you have burned through your exercise program.

Studies have shown that diet fitness plans that are simple and easy to adhere to have the highest success rate. Studies have also shown that women are much more likely to be successful than men simply because there is a much greater stigma for women that are overweight than for men.

Studies have also shown that those that have the most success with their diet fitness plan concentrate more on increasing the burn of calories and less on the reduction of calories. This just makes good sense since to rapid a reduction of your calorie intake will scare the body into starvation protection mode.

A coach or mentor is also an excellent way to stay on top of your diet fitness. There’s no need for your coach to be a nutritionist, or a personal trainer. It can be a doctor, spouse, friend, or anyone else that you feel support your goal and will help lift your spirits and keep you on track.

Fitness Training Programs

Physical fitness is the state of the human body when it is in perfect health. Being fit is very important to stay alert both physically and mentally and also to ward off certain diseases that attack as the body ages. Fitness programs are schedules that allow a person to incorporate exercise into their daily routine. There may be many reasons for taking up a fitness program: to gain strength, to lose weight, to lose body fat, to fight certain disabilities, or just to become more fit. Continue reading

Choosing a Personal Fitness and Nutrition

A personal fitness and nutrition trainer can help you enter a race where there’s no engraved cup or money award at the finish line. Unlike the Thoroughbreds racing at the local park, you will be running for your very life instead. Fitness and nutrition are the keys to a quality long life.

Racing for Fitness

Almost 60% of people in the United States are overweight or obese. The consequences of having too much fat on your body can be severe. Obesity is a major cause of many serious illnesses including Type 2 diabetes, coronary heart disease, high blood pressure and even certain forms of cancer. Continue reading