Drenched Fitness News, Tips & Updates

Massage and Your Exercise Program »

While massage has been most commonly regarded as simply a service to help you relax, there are actually numerous benefits that your body experiences. For those who are seeking to achieve a healthy body and overall wellness, massages can play an essential role in your fitness agenda.

As we exercise, our bodies expend energy. Our muscles can become sore or even strained, especially during the first few fitness sessions we undergo. And like a car, we sometimes need a tune-up in order to continue functioning at 100%.

Helping body functions

The most commonly renowned benefit of a massage is to loosen and relax the muscles. During a workout, lactic acid can form in the muscles, which is what causes the “muscle burn” we feel the day after. This happens when these bodily chemicals accumulate in the muscle tissue, causing a burning feeling, but it can also leave you with little desire to get moving again. Lactic acid is commonly the result of lack of oxygen in the muscle tissue and forms as a result of muscle activity. This irritation commonly dissipates within a few days, but not before lactic acid has hindered the tissue’s ability to metabolize minerals and nutrients properly.

By massaging the muscles, you can recover from soreness or injury and even prevent it in the future. This is because the massage provides more oxygen and nutrients to the surrounding tissues. Blood flow is increased to the areas, specifically the muscles. Because the muscles are responsible for movement and ultimately play a key role in converting food into fuel, their proper function is essential to any fitness agenda.

In addition to increasing blood flow, massages increase the body’s ability to detoxify itself by pushing chemicals out of the muscles. Toxins, including lactic acid, are able to be transferred out of their stored status and back into circulation. Because the toxins are being removed from the body, be sure to drink plenty of water to help eliminate them properly.

At the physical level, massage therapy will chemically help return wellness and increase your natural healing ability. Without the harmful toxins that could hinder your fitness agenda, your body will be less susceptible to injury and far more efficient. Even though the lymph system and liver are primarily responsible for eliminating toxins, the toxins can still accumulate and are normally stored in fatty and muscular tissues, making it difficult to properly process them. Sources of the toxins can vary anywhere between unhealthy diets to contaminants in the air we breathe. They can even be by-products of the body’s natural processes, such as lactic acid. By incorporating regular massages into your fitness agenda, you can help your body eliminate these toxins

A mental boost

While the muscles are often regarded as receiving the most benefit, there is also a psychological advantage to massages. The mental affects can come in the two different types of both chemical and emotional healing. Together, these benefits help the mind respond and function properly to ensure wellness in its entirety.

Chemically, your brain is apt to boost serotonin and dopamine, which are hormones within the body that make you feel good. During the process of the massage, you are able to relax and enjoy the experience, allowing for these naturally secreted chemicals to boost your mood. This is a natural and healthy way to increase confidence and initiative. But that’s not all it does, since it is also known to lower the stress hormone cortisol. Both of these effects combined will not only affect your mood, but also increase your body’s resistance to negativity.

As your body experiences these positive effects, you will also find yourself in a better emotional state. A body that feels great along with a mind that functions clearly provide you with the exact tools you need to remain positive. Emotionally, you are also put in a far better state of mind that will allow you to focus and achieve your goals. It isn’t just because you experience the internal changes secreted in your brain, it comes from a conglomeration of effects that result from the body’s relaxation and increased healing that causes your muscles and mind to respond well to during and after massages.

For the active person, regular massages can prove to be a beneficial asset to any fitness program. You can increase the body’s healing abilities and overall function, while at the same time positively affecting your mind. Throughout the body, the massage provides a great number of advantages that will help you achieve overall well-being.

Posted by: Maria on May 16, 2012 @ 6:00 am
Filed under: Fitness Tips

How to Put Yourself at the Top of the Time Schedule »

Amongst work and home, there are so many different tasks we must accomplish each day that it can be difficult to make room for it all. Time isn’t always on our side, but that doesn’t mean we can’t work to put it in our corner. These opportunities come by practicing the techniques of time management, so you can find yourself at the top of your own schedule.

Plan your day

The first way to start controlling your time is by organizing your day. Because everybody’s workday is slightly different, there are various times during which you can incorporate these techniques.

Start by planning your day in general. Decide what you have to do and what things you have to accomplish for that specific day. The best approach for organizing your timeline consists of taking on a few easy tasks early in the morning. Accomplishing them will help boost your confidence and get you motivated. Move onto your most difficult tasks midday, which can be especially effective right after a workout. This is a great opportunity because your energy is naturally higher and your mind is better focused approximately midday. Then, use the afternoon to work on finishing your agenda.

At the end of each day, spend some time to organize yourself for tomorrow. Review what you’ve accomplished, so that you can make sure you know what you’ll need to do for tomorrow.

Find the opportunity

There are various times during the day in which you can take advantage of your situation. Monotonous activities are often amongst the most time consuming, such as mailing documents and letters or listening to audio or video information. These tasks are often spent preoccupying time that could be stretched a little further. Consider a daily walk. At some point during the day, we want to get out so we can stretch our legs, whether we’re maintaining a fitness schedule or walking the dog. Take advantage of these moments by combining them. Use your daily walk to travel down to the post office or mail depot, instead of separating the two. You may even consider combining document reading or listing to an audio conference while you exercise, which is often especially effective when you’re staying in a hotel or away from home.

Finding a fitness center that utilizes a versatile schedule will also help you keep and build your own total fitness schedule. Here, you will have plenty of opportunity to work your desired fitness regime into your day without having to bend or break your daily plans.

Making time for yourself so you can get the proper nutrition

While finding the time to get moving is important, making time to get the proper nutrition is equally valuable to your well-being. Often during our busy schedules, we tend to neglect proper meals. We may grab some fast food or even a candy bar to keep us going because we don’t think there’s enough time to eat healthy.

But, there is! In fact, you can actually make more time by eating healthy. Consider the time you’ll spend in a fast food line. It may take fifteen minutes if you’re lucky. Instead, you can prepare healthy meals before you leave for work, head to the fitness center, or travel. Consider making yourself a healthy sandwich that incorporates plenty of vegetables and lean meat. A fruit smoothie makes for an excellent snack post workout or anytime during the day. Preparing a simple meal before you begin your day will not only save you valuable time but also a little extra cash.

But, there are those that simply neglect some of their meals, substituting meals with energy drinks or caffeine to keep them going, which doesn’t consume very much time, but can affect productivity. Substituting sugar and caffeine may speed you up for the moment, but will lead to a drop afterwards. This is why a steady flow of healthy energy is essential for a productive day, because you can consistently maintain your energy.

Many southern California fitness centers have begun using techniques that focus on incorporating nutrition into a healthy fitness regime. This is because it not only helps you achieve a healthier lifestyle, but also becomes far more productive in your daily activities, from fitness to work.

Finding time for yourself shouldn’t be like stumbling upon some loose change. Take the time to make time for yourself by managing your daily schedule, making the most of your time spent, and making sure you get the proper nutrition to increase your productivity and energy.

Posted by: Maria on May 9, 2012 @ 6:00 am
Filed under: Fitness Tips

Nutrition is a Big Part of the Solution »

As the fitness drive becomes increasingly popular, we’ve found ourselves increasing our activity and encouraging others to partake in healthy habits. Amongst these habits is the nutritional importance of our diets and what potential they have to provide our bodies with an enduring wellness and even their potential to prevent some serious health issues that can arise.

Eat your veggies

Coinciding with exactly what your parents used to say at the dinner table, eating your vegetables is very good for you. Saturated with vitamins and minerals, the vegetable food group also contains vital enzymes that help the body carry out its daily activities, such as digestion, tissue growth, and even combating toxins within the body.

Amongst these vegetables are the ones somewhat unfavored by many children (unless you remember the old Velveeta commercials where cheese makes broccoli any kid want to enjoy their vegetables). Broccoli, cauliflower, brussel sprouts, kale, and cabbage are only a few of the cruciferous vegetables, which are responsible for more than just providing vital nutrients to your body’s daily needs.

With recent studies, the cruciferous group of vegetables has increased value in the medical application environment. Studies included in the American Journal of Clinical Nutrition have reported that the inclusion of particular vegetables, like cabbage and white turnips, have positively affected patients suffering from cancer.

Combating cancer

While vegetables are renowned for providing the vital nutrients the body needs, it has also come to light that some of these nutrients are responsible for helping prevent cancerous cells from developing within the body. Compounds including isothiocyanates and indoles are not only useful in preventing cancerous cells from further forming, but also in fighting them in their developed stages. Combined with proper exercise and additional dietary activities, vegetables in the cauliflower group have proven to be extremely effective in influencing the regression of cancer and increasing recovery. But, adding vegetables to your diet can actually help prevent cancerous cells from developing into serious problems.

A common fact that goes undefined is that cancerous cells can occur in any body. The human body operates with cellular checkpoints, catching mutated cells in the act of spreading, naturally inhibiting the development of detrimental cancer. But to fulfill these activities, the necessity of a healthy diet, proper enzyme intake, and a regular fitness regimen is needed to help the body operate properly.

Little to no carbs

In addition to fiber and nutrients, these cruciferous vegetables are renowned for their lack of carbohydrate. During a fitness regime, carb intake is amongst the most crucial to proper development and results. Because of this, vegetables like kale can provide the necessary protein and nutrients to provide energy and nutrition without inhibiting your caloric intake.

While on their own, many of these vegetables may seem somewhat unappealing, they actually make great additions and substitutes to a variety of meals. Many stews and soups incorporate vegetables in their composition, so consider the addition of kale and cabbage to improve nutritional value.

Kale is renowned for its versatility, finding its way into a variety of smoothie or shake mixtures. This is an excellent way to add needed minerals and enzymes for proper body functions. Remember that it is the content of these vegetables that you are after, so even if you don’t necessarily favor the taste, you can be creative in finding ways to include them into your daily diet.

Digestive vitality

While cruciferous vegetables have exemplified their value in regulating bodily activity and energy source, they also present valuable fiber that helps decrease harmful cholesterol levels and regulate intestinal functions. For anybody practicing a fitness regime, healthy cholesterol levels are vital to increasing performance and preventing issues such as heart disease. On the digestive side, dietary fibers increase the body’s ability to absorb the proper amounts of nutrition and inhibit the ability to absorb toxins into the body. Dietary fiber plays a key role in the function of the entire body, enabling you to achieve the most effective results out of your fitness regime.

While every vegetable provides its own set of nutritional value, be sure that you find ways to include cruciferous types like cauliflower and brussel sprouts into your daily diet. These veggies not only give you an edge when it comes to influencing your body’s well-being, but can also be an indispensable aid in fighting toxins and cancer that many people face today.

Posted by: Maria on May 2, 2012 @ 6:00 am
Filed under: Fitness Tips

Maybe You Should Avoid Winging It? »

We’ve all been to parties and events to celebrate an occasion, and have even partaken in a wide variety of snacks and meals that are served. Amongst the favorites are wings, which commonly make the menu because they’re easy to make, serve, and taste great. But, there are a few facts you should know about those seemingly harmless pieces of chicken, because they aren’t always what they seem.

Daily value

A healthy diet is crucial to your fitness goals, because it decides how much fuel you provide your body for a designated time period, along with the needed nutrition to maintain your body. Fuel-wise, the average human body that practices a fitness plan would normally consume approximately sixteen hundred to two thousand calories throughout the day. Now, that’s over the course of the entire day, commonly consuming four small meals over the course of sixteen hours or so. And it may surprise many to know that a single order of chicken wings can contain upwards of around seventeen hundred calories all by themselves.

While that number may be one of the highest amounts you’ll see in a single sitting, you can bet to get at least a thousand calories for every ten wings eaten, despite the naturally healthier properties of lean chicken meat.

Of course, this high calorie content means only one thing- too much fuel all at once. Calories are designed to be the body’s primary source of fuel, providing the energy we need, preferably when we need it. But when you introduce large quantities of calories all at once, such as an entire daily value in one sitting, you’re left with leftovers. These extra calories would then be naturally stored by the body as fat cells. While some fat is necessary, maintaining the right amount is crucial to your overall health.

Not too good for the ole ticker

Due to their fast food sources which normally would pre-fry them, wings normally have a lot of saturated fat. This type of fat is notorious for clogging arteries and accumulating in healthy hearts, which can be unhealthy for anyone, not just the fitness seeker.

Despite the fact that we commonly associate “hot” with the cholesterol lowering properties that foods such as jalapenos can provide, hot wings do not possess any properties that would actually be able to burn off any calories, no matter how hot they are. So don’t be fooled into believing that an extra spicy sauce on your wings is going to be better for you or your heart.

Of course, cholesterol and calories aren’t just limited to the chicken themselves. Dips such as sour cream and ranch dressings can contain an astronomical amount of cholesterol and fat. An order of wings can become rather counter-productive to your fitness goals.

Winging it?

Eating right for fitness takes proper planning and knowledge, which is exactly what locations such as Drenched Fitness teach and practice. Knowledge is the first step to increasing your health, not only through exercise, but through the ability to know and understand what you are potentially putting in your body.

Rather than settling for fast food meals like chicken wings, it is important to focus on how to add nutrition to your body that is still tasty. Keep in mind that most fast food tastes good because of the vast amounts of sugar and other chemicals that are added to it, of which neither provide any benefit for your body.

To avoid these, it is commonly necessary to try a diet based on natural foods that contain natural sugars, such as fruit. Bananas, strawberries, and the good old apple are renowned for their sweetness, but they don’t possess the cholesterol that fast food has or any of the unnatural sugar content. Instead, they are replaced by nutrients and vitamins which are crucial to your body’s functions.

A diet that is right for your fitness goal takes you down a road that is designed to not only optimize your health, but provide the body with the energy it needs when it needs it. Meals are designed to coincide with your exercise regime in order to provide nutrition and energy when your body needs it ensuring whole body health. Sometimes, it’s just not that profitable for your body when you try to “wing it.” Instead, take the time to really ensure that what you’re putting in your body will profit your body and ensure a healthy success.

Posted by: Maria on April 25, 2012 @ 6:00 am
Filed under: Fitness Tips

Why the Number on the Scale isn’t What Counts »

The bathroom scale has been one of the most over-trusted provider of numbers for the fitness seeker. While it can be helpful, it is also notoriously fickle. Weight can change day-to-day for a variety of reasons- including a right-after meal weighing. Because of this, it is important to find other ways of calculating your fitness progress that provide you with more details about your fitness improvements.

Body weight

First you must consider what factors a healthy weight will possess. While many people believe that a lower body weight means they are healthy, low body weight doesn’t necessarily mean that you are fit. You can be extremely skinny, and be very unhealthy. This means that the scale doesn’t actually give you the numbers you should be the most interested in.

Overall body weight is actually an accumulation of several different physical factors.

First of all, water makes up a large portion of your body weight. While you exercise, you sweat, which pulls water out of your body. This is often why weighing yourself immediately after you exercise can give you a false reading. It is possible to lose weight according to your hydration level, but this is extremely dangerous and never recommended. It is also why you need to stay hydrated while you exercise. Water provides cushion in the brain, helps to maintain clear thought, helps keep you cool, and provides many other essential services to the entire body that are vital during a fitness regime.

Then there are the weighty muscles that many don’t consider. Muscle actually weighs more than fatty tissue, and many often notice that during their first few fitness programs they don’t lose weight at a rapid rate. This is because muscles are now becoming denser and tighter, increasing their weight which can replace the lost weight of fatty tissues. Keep in mind that tight and lean muscle can weigh more, but look and feel better. And it’s healthier for your body.

Finding the right numbers

So how can you tell if you’re really getting fit? Well, the best and easiest way is to find out how your clothes fit. Are they getting loose? Is it time to go buy a new pair because the old ones are too big now (definitely an investment that is a good sign!)? Jeans can be one of the best scales for weight loss, giving you a relatively accurate calculation to compare as you progressively become fit. Just don’t rely on any elastic waist bands to give you a fair reading. Belts can also be an excellent measuring tool. The notch we were using has been replaced by the next one. Every day numbers like these let us know that our body is definitely becoming healthier.

Another method is using a tailor’s tape-measure to find out more detailed numbers on your body weight. These tape measures can be found in many hobby or even grocery stores, and are ideal for providing accurate numbers about your body. You can measure your waist, legs, arms, and any other part of your body to consistently analyze your progressing fitness.

Achieving positive numbers

Keep in mind that the body loses fat relatively equally throughout the body when you exercise. If you have a “belly” you’re trying to cut down, doing only sit-ups isn’t necessarily going to help accomplish your goal. A full body fitness program is exactly what is needed to not only firm up, but cut down on excess fat. High-intensity programs, like the ones Drenched Fitness of Westlake Village California focus on, provide a full-body workout designed to help you accomplish your weight goals in a complete and healthy fashion.

Also keep in mind that health relies on nutrition. Starving or eliminating valuable numbers from your food sources won’t necessarily help you lose weight- and it’s bad for your body. It is vital that you practice a healthy diet based on caloric intake numbers, all the essential vitamins and minerals, and plenty of water. These numbers are what help your body become healthier and maintain a fit and safe body weight.

While a scale can give you a fairly obtuse number regarding your health, it is still a tool that can be handy for many fitness seekers. Keep in mind, however, that there are other far more effective and accurate ways of getting the numbers that let you know how your fitness program is progressing. Then you’ll know what you need to do, or what you need to keep doing in order to achieve the success of a healthy body.

Posted by: Maria on April 18, 2012 @ 6:00 am
Filed under: Fitness Tips

Keeping Fit on the Move »

One of the biggest challenges for the fitness seeker is the time spent away from the fitness center. The regular activities of the day are interrupted by travel, often keeping you seated in your car or isolated in a hotel room during your time abroad. While it may seem a fitness inconvenience, you can still make the most of your travels by considering a few techniques along with preparedness before you hit the road.

Packing for exercise while on the road

Consider packing a soft mat for exercising, since hotels are renowned for their “noise levels.” This will enable you to keep moving without bothering your neighbors during your stay. The last thing you want to do is interrupt your neighbor’s experience.

Don’t forget to pack some comfortable fitness apparel. While business suits are often the biggest concern for those that travel for work, it doesn’t mean that you should neglect to pack some comfortable clothing that lets your body breathe and keeps you comfortable so you feel good while you exercise.

Also remember to pack a stop watch or timing device. Luckily, smart phones act as an almost universal tool, offering a variety of apps for just about any application. Just don’t forget to pack your charging cord!
There is also the motivational fitness video that inspires, which can easily be played onto your laptop. Utilize any and all resources you have available so you can keep as fit as possible even during your travels.

Fitness on the road

Keep in mind that a healthy diet plays a key role in your fitness plan. While traveling often leaves you with few meal options, such as fast food stops on the road or grab’n go meals at the airport, you don’t have to let those limited options corner you into an unhealthy slouch. Consider making yourself a fruit smoothie and some healthy sandwiches or granola bars before you leave. Pack some bananas, which are excellent sources of vitamins and energy to help keep you alert while on the road. (You don’t have to rely on caffeine saturated drinks to keep you going!) Preparing your meals before you leave can actually save you valuable time while you are actually on the road. You don’t have to stop as often, and even better- you don’t spend as much on your necessary meals. Fast food isn’t only unhealthy, it is also very expensive in the long run. While on the road, be sure to pack your meals and choose your food sources wisely.

Because the driver’s seat can become cramped over long periods of time, leading to discomfort and exhaustion, it is important to take a few moments to stretch when you need to drive long stretches. Find a safe location, such as a rest stop to get out and get moving. It’ll boost your circulation, helping return quality oxygen to your muscles and brain- which is exactly what is needed to keep you alert and aware while traveling the road. Give yourself a moment to stretch, especially your legs, in order to return flexibility and circulation. A short jog around the area will increase your heart rate to help maintain health while on the road.

Maintaining activity during your stay

If you can, choose a location that offers a fitness room. Here, you’ll have access to equipment that can help and give you a place to keep moving without bothering your fellow hotel neighbors. Whether or not you find a fitness room, you can still manage your fitness plan in your room, as long as you take precautions such as padding your exercise area and finding the right motivation. iPods and even smart phones can provide music to get you motivated to keep moving. You can also consider utilizing a fitness center close to your temporary location, although it can be an extra cost both financially and time wise.

Many hotel accommodations offer continental breakfast choices, which commonly offer a great variety of health oriented foods such as fruit, whole grain muffins, and even yogurt. Before you head out to a breakfast meeting, consider grabbing some quality foods that can help you stay within your caloric allowance range for the day. Don’t feel pressured to eat what everyone else is eating. Eat what’s right for you and your body.

Maybe you’re not even staying at a hotel. You may be staying with friends or family, which can actually present an opportune moment to get others involved in fitness!

Vacation is definitely a challenge for the fitness seeker, especially since everyone around you is relaxing and avoiding activity. Treats can be good for motivation, but they can also be counterproductive to your fitness goals. You don’t have to be lazy to enjoy a vacation. In fact, regular activity helps to keep the mind healthy and energized. Think of group activities, such as taking a walk in the park or around the neighborhood or playing a game of basket ball which can incorporate those around you into fitness activities. In this way, you share the great feeling of a fit lifestyle and enjoy getting some good exercise together!

Posted by: Maria on April 11, 2012 @ 6:00 am
Filed under: Fitness Tips

Who Else Wants a Super Great Snack? »

Diet is an essential part of fitness, providing not only the essential energy needed to exercise, but also the vital nutrients the body demands to maintain healthy functions. Amongst these valuable food groups are two very tasty ingredients that are often overlooked: cocoa and hazelnut. Combine these two and you’re able to create a granola that provides the energy and nutrition needed for a fit lifestyle.

Hazelnuts for your heart

Void of cholesterol and low in saturated fats, hazelnuts instead contain monounsaturated and polyunsaturated fats that help lower blood pressure and cholesterol. The oil from the hazelnut is also rich in vitamin E, which is an essential nutrient not only for heart health, but also for the health and maintenance of all muscles within the body. This particular nutrient is responsible for producing and forming red blood cells, muscles, and other tissues within the body. Because of these characteristics, the hazelnut is ideal for helping decrease the risk of heart disease.

Arginine, the amino acid responsible for relaxing blood vessels is also found in this simple nut. Rich in foliate, they are also responsible for reducing the risk factors of cancer and even depression. Hazelnut also contains b 1, b 2, and b 6 vitamins, which provide benefits for mental health. The fat content within the hazelnut also facilitates the absorbtion and digestion of vitamins K,E,D, and A, all of which are responsible for maintaining healthy tissues and controlling body temperature.

One characteristic that the hazelnut shares with its fellow nuts is the ability to be manufactured into oil or even butter. Because the oil within hazelnut contains the majority of its nutritional value, this makes it an effective substitute for cooking ingredients, allowing you to turn any meal wholesome.

Cocoa and its benefits

Cocoa is something we often think of as a treat. Despite its awesome flavor, this chocolaty treat also has its own unique nutritional value. Perhaps one of the most underestimated benefits is cocoa’s effect on insulin absorption within the body. Over time, the body can begin resisting insulin absorption, potentially leading to diabetes. Cocoa reduces the body’s resistance to insulin, allowing the body to effectively metabolize and digest sugars and reducing the risk factors for diabetes and heart disease.

Strangely, these abilities are derived from the polyphenolic flavonoids that are present in cocoa, particularly dark chocolates (milk chocolates contain less cocoa and more milk and sugar products). These flavonoids act as antioxidants that are similarly found in many fruits and vegetables. As toxins accumulate within the body, healthy functions within the digestive system, liver, and heart can suffer or even become resistant to the absorption of necessary nutrients. In addition, dark chocolates are also renowned for improving mood and returning energy and enthusiasm. If you’re feeling low on energy, cocoa can help you regain your spirit quickly without adding sugars to your diet.

Keep in mind that cocoa is optimally consumed in its pure form, such as dark chocolate, semi-sweet, and baker’s chocolates. Here, they are absent of sugar and other products that don’t necessarily offer benefits to a healthy diet.

Complementing one another

Needless to say, by combining both of these two beneficial ingredients with some oats and a few other ingredients, you can enjoy an exceptionally tasty snack. One of the favored combinations of these two ingredients involves such additions as milk, oatmeal, and even some fruits to add a little extra spice to the mix. Blueberries, cranberries, and even strawberries are all tasty, and rich in antioxidants, completing the hazelnut-cocoa granola combination.

Both of these food products contain their unique approach to maintaining the heart and body. Hazelnuts provide both nutrients themselves as well as the ability to absorb them in order to ensure the health of the entire circulatory system and proper function of the muscular system. At the same time, cocoa’s properties help to remove toxins within the body, and return the body’s ability to function properly. Together, they complement one another in both flavor and fitness nutrition.

Fitness centers such as Drenched Fitness recognize the integral value that nutrition and healthy dieting play in a healthy lifestyle. Exercise is only part of maintaining your health. In order to achieve optimal well-being, it is important to not only provide your body with the energy it needs to function, but also with the nutrients it needs to maintain the body and its functions. Be sure that the next time you find yourself looking for a tasty snack, you consider how foods such as hazelnut and cocoa can not only satisfy your hunger, but can also provide you with nutrition that shows you care about your health.

Posted by: Maria on April 4, 2012 @ 6:00 am
Filed under: Fitness Tips

Get Rid of Fitness Procrastination Once and for All »

Procrastination has been a problem for just about everyone. “It’s too late—I’ll just do it tomorrow”, or “I’m not ready, and I’ll run out of time”, are just reasons we give ourselves not to do things. The problem is that this attitude can get in the way of achieving our fitness goalsand hold us back when we want and need to move forward.

This means that you have to find ways to avoid setting yourself up for procrastination, but instead boosting your desire to attain your fitness goals. From inspiration to proper time-management, techniques can be calibrated for each individual so that anyone can learn how to organize their lives and avoid procrastinating.

Having a trainer

Perhaps one of the most prominent anti-procrastination methods involves a professional trainer. Guidance and organization play a big part in your fitness practices and can help keep you on task. This doesn’t mean that you should invest in a personal trainer. It may be enough to merely locate a center where trainers are willing to address your specific needs. Each person is different, with different needs and goals which demand individual action plans. .It is beneficial to locate a fitness center where you are able to work on your own level and achieve your specific goals in a professionally controlled environment.

Having a workout-buddy

A commonly overlooked technique is the workout buddy. Getting up and getting active aren’t always exciting or invigorating for someone looking for reasons to avoid activity. But, when someone else is involved, it becomes a different kind of activity. When you “just aren’t feeling the desire,” there is someone else there ready to give you that extra push you need. If you have trouble finding a friend or relative that wants to become involved, you should consider locating a fitness center where others have similar goals and interests.

There is also the benefit of companionship and the sharing of goals. Together, you are able to work as a team to achieve these goals. Teamwork has been one of the most effective methods for success, but it is vital that you locate someone with similar goals to yours (fitness, endurance, body-building).

Flexible schedule

Provide yourself with the ability to be flexible- not physically, but mentally. If you miss an appointment, you should still be ready to adjust your schedule to achieve your fitness goals. If you base your schedule on a stone-structure, you will only give yourself a reason to ignore your fitness practices.

What you can do is practice fitness time management. While a structured fitness routine is important, flexibility will provide you with the opportunity to achieve your goals. Consider a few tasks that will assist you when managing your fitness schedule:

1: Keep your work-out attire prepared. This means that your clothes should be washed and ready to go when you need them. Telling yourself, “I don’t have anything to wear,” can give you a reason not to go, so you should definitely keep your attire prepared for your nest fitness appointment. You may consider investing in multiple outfits (perhaps even keeping one in the trunk of your car) to avoid this problem.

2: Dress yourself for fitness. Choose attire that you will feel comfortable in. The idea of comfort during fitness is especially important, and can be a deciding factor determining whether or not you want to work-out.

3: Choose a fitness center that provides flexible and adjustable schedules. Missing a scheduled appointment shouldn’t keep you from achieving your goals. Be sure that you locate a fitness center that provides classes, access, and assistance in a flexible manner.

4: Avoid interruptions and distractions. Work, children, or even a to-do list can all take your focus away from your fitness goals. Scheduling a time where you can avoid phone calls (be sure that your work is aware that you will be unavailable) or finding a safe environment where your children can be cared for regularly will ease your mind and allow you to get the most out of your fitness schedule.

Finding the right motivation and time play a key role in effectively achieving your fitness goals. And remember, you should never be the reason for procrastinating your fitness goals. Instead, give yourself a reason to workout. Find a location that provides you with the needed tools of assistance and flexibility that will make achieving your goals an exciting and desired part of your life. Take these practices of effective fitness time management to heart, so you can get up, get active, and stay fit.

Posted by: Maria on March 28, 2012 @ 6:00 am
Filed under: Fitness Tips

The Most Important Part of Your Workout »

Have you ever stopped and wondered what the most important part of your fitness regime is? Would it be a healthy diet? Or perhaps it’s the correct exercise methods. These are indeed both vital parts of a workout, but the most important component is really your own personal drive to achieve them. Without desire, you’ll have no true direction. You’d lack the motivation it takes to get up, get moving, and keep going once you’ve started.

Desire is perhaps the biggest part of achieving your fitness goals. If you don’t want it, you won’t get it. But to truly want something, it is important to understand why you want it. This simple question can change your workout’s purpose.

Why Do I Do This?

Your first step is to ask yourself why you want to get in shape. With this simple question, you can decide most of what your fitness plan will do for you. You may want to become healthy in order to seek well-being. Perhaps you want to lose a few pounds for a wedding or social event. “Why” is such a broad question with a variety of answers and no wrong ones. This question is meant to help you focus on what it is that you want from your workout.

One of the biggest questions that “why” answers is: how would it help you both mentally and physically? Would it help control or prevent diseases, like hereditary conditions such as diabetes? Would it help you reach a new level of self-confidence that you lack? These questions are answered by asking yourself “why”. It will help you become focused on your desires, thus leading you to the next step of self-awareness.

Becoming Self-Aware

Once you’ve asked yourself why you seek fitness and you are able to answer it, a better understanding of what you want to achieve becomes apparent. This is the next phase that leads to a quality workout. Your answer can be one of many, but the point is that you now truly understand that you not only have a goal, but you now have a reason to achieve it. This is purpose, giving you a reason and motivation.

Motivation can help you maintain persistence and consistency in your workout. These characteristics are valuable assets for your fitness program, and will decide your fitness outcome. Without consistency, you may fall short of your goals, and without persistence, you may find that you lack the determination to achieve your objectives. Self-awareness creates the presence of self-motivation, leading you one step further along the road to success. Once you are aware of what you want, you can begin demanding the proper results from yourself.

Demanding More from Yourself

With purpose, you can now demand more of yourself. This next stage is what gets you moving when you feel like slowing down. Picture your goal and the reason why you want to achieve it. It isn’t just another daily practice or habit that you have to do, it is now something that you want to do. This makes your efforts more powerful and will keep you going during the times you want to procrastinate or set aside a workout.

It will create discipline- the systematic method of achieving a goal. Discipline is something that we may often relate to childhood school days, but in truth, it is something that can be applied to everything in life. Discipline isn’t something others impose on you, but rather the focus and determination that you have within yourself to achieve your goals. As you demand more from yourself, you effectively become disciplined in your practices, seeking to better yourself for your own benefit.

Pushing Your Limits

Now that you demand more from yourself, you can push your limits. “Why” answers the question of reason, while “what” will answer how much you plan on achieving. It is time to set your goals according to what you want out of your fitness pursuits. Goals are ladder steps that help us step up and attain higher levels safely and steadily. These goals should target your “why” question with “what” answers. Choosing a diet and fitness program according to your purpose will be the most effective and beneficial for your purpose. Locations within Westlake Village in California offer a variety of methods in which you can achieve any of your goals.

A workout is composed of three important parts: exercise, diet, and purpose. This final component, purpose, is what defines our ability to achieve the other two. It is the internal motivation that will drive us and determine our success.

Posted by: Maria on March 21, 2012 @ 6:00 am
Filed under: Fitness Tips

Why You Could be Headed for Heart Disease »

Heart disease has become a growing problem in recent years. According to the Center for Disease Control, there are presently over 27.1 million Americans who have some form of heart disease. As awareness of this problem begins to grow, more and more people have started taking better care of their bodies through proper exercise and diet.

A healthy lifestyle is the most effective way to prevent this problem. Obesity, type 2 diabetes, and high blood pressure can all increase the risk for heart disease. These problems can be handled properly through a healthy diet and a fitness program that suits your needs.

Diet and exercise work together

But consider the problem of an exercise-only strategy. Though exercise can help you stay within a healthy weight range, what you eat also plays a huge role in heart-health. Fatty foods, high sugar content, and lack of essential vitamins and minerals can leave your body in an unhealthy state. And no matter how much you exercise, without the proper diet, you can’t stay healthy. A diet consisting of fatty-foods, high caloric intake, and other zero-value content can still lead to heart disease.

Avoiding heart disease requires that your exercise program and diet go hand-in-hand. Because a fitness program utilizes calories, it is vital that your diet matches with your caloric intake according to your desired outcome (body building or losing weight). Because calories equal fuel for the body, you’ll need to ensure that you eat the proper amounts of the correct foods.

Not only is it important to match caloric intake, but there is also the need to be concerned with the value of the food you’re eating. The body needs about eighty different minerals to perform correctly. These minerals are essential for the body to produce the enzymes and body functions to ensure wellness. These consist of vitamins such as A and C, which help to remove toxins in the body, as well as digestive enzymes that ensure that the body is able to properly absorb nutrition from the foods that we eat.

If you eat at fast foods chains all the time and consume popular meals that are readily available (such as sugary sweets and cookies), it can be difficult to attain these essential minerals. This is why it’s important to consider what you are putting into your body. Don’t just avoid things that you shouldn’t eat, but also keep in mind the things you should eat.

Food for the heart

Many fruits and vegetables contain nutrients that are essential to our health, so be sure you don’t skimp on these extremely important food groups. But with great concern for the health of the heart, we should keep in mind foods that benefit this vital organ within our body. Red meats are difficult to digest, as is pork. Though they provide nutrients needed for survival, they can also have some negative effects due to the high amounts of cholesterol, calories, and fats that they contain, which can be hard on your digestive system, liver, and heart.

Contrary to this meat source, lighter meats such as turkey, ostrich, and fish are ideal sources of the same minerals… plus a little more. Both turkey and ostrich contain zinc, which helps to maintain the immune system and also provide essential minerals for the eyes.

Fish is perhaps the ideal candidate for a heart-healthy diet. Rich in omega 3 fatty acids, this particular food source (with Salmon and Krill being the most recommended) provides the entire circulatory system with vital nutrients for proper function and blood flow. These lean meats are also lower in calories and lack the high levels of cholesterol and saturated fats that can be detrimental to your health.

You should also keep in mind that the method in which you cook your meals will also affect your health. Avoid frying foods, since this adds to the fat content of your meal. Or if you can’t avoid it, use healthy oils such as canola and olive oil. It is much better to broil or steam your food, however.

Of course, supplemental nutrients can also be beneficial for the body. Because your diet choice may not include every essential nutrient, supplements can be essential to your diet. Because matching your diet to your fitness program takes planning and constant adjusting as your body changes, it is best to consult with a trained fitness professional and dietician.

Keep in mind that when other organs in your body are at risk from improper care, such as smoking for the lungs and overconsumption of alcohol for your liver and kidneys, your risk of developing heart disease also increases. Caring for the body in its entirety is important for your complete health.

Be sure that your fitness program doesn’t just take you halfway down the road of wellness. Heart disease can still become a problem if you don’t maintain a healthy diet, so be sure to include a meal plan that is beneficial for your heart as well as the rest of your body.

Posted by: Maria on March 14, 2012 @ 6:00 am
Filed under: Fitness Tips

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