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Night-time Habits

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There’s a lot of pressure put on getting your morning routine right. The early bird catches the worm after all, right? However, your night-time routine should just as be as important as your morning routine. In fact, having a solid night regimen could just as be as important a predictor for your following day. If you’re truly serious about leading a fit and healthy lifestyle, the start of each day shouldn’t be your only consideration. If you want to know how you can make the most out of your evening and ensure a better morning after, then read on.

Review the day

Planning your day ahead also means looking back at the one that’s just finished. Reflect on what you accomplished and what challenges you faced since you woke up, particularly in relation to your health and fitness goals. Did you drink enough water? Was your lunch lacking protein? Did you take the stairs instead of the lift? Think of this as guilt-free exercise to simply take stock of your day. There’s no need to mentally beat yourself up if you think you made a mistake. Use your positive insights to bolster yourself and the less than positive ones to make a more solid plan for the next day.

Early to bed

How can you tell when’s the perfect time for going to bed? We’re supposed to get eight hours of sleep, so if you need to be up by 6 a.m., then you should be in bed so that you are asleep by 10 p.m. the night before. You could be under the blankets on the dot, but that doesn’t mean you’re completely asleep. In fact, it takes 30 to 60 minutes for our brains to fully relax and allow sleep to set in. This is why some people have difficulty falling asleep. If you’re one of those, try to see exactly how long it takes for you to doze off. It takes the average person 14 minutes to get to sleep once relaxed in bed. You then should be able to figure out your own perfect bedtime.

Mindful eating

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Should you eat after 6 p.m.? Stay off late-night snacking? There’s plenty of debate surrounding eating at night, especially when you’re about to go to sleep. For some people, a light, hot snack can make them feel ready for bed, while others cope with digestive issues. There’s no simple answer to nighttime eating. Follow your body’s signals. This means being mindful of when you’re hungry and when you’re full.

Setting an intention

Once you’ve gone over the day, think about how you want the next day to be. Note what’s the most important thing for you tomorrow. This shouldn’t just be limited to diet and exercise. Maybe you want to catch up with an old friend, finish a report early at work or spend 30 minutes less on your phone.

How To Deal With Sugar Withdrawal

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Personal Training Kenmore

You may not be aware of it, but you are addicted to sugar. Even if you don’t have a huge sweet tooth, you’d be surprised to learn just how much sugar your system consumes daily through various foods and drinks. It’s not just about sweet stuff you get from desserts and pastries, you can get sugar even from the (seemingly) healthiest food sources. Some surprising sources of added sugar are bread (even whole grain), salad dressing, yoghurt, pasta sauce, sauces, canned and frozen fruit, and nut butters.

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Sugar addiction, though, is very real and has debilitating consequences, both physically and mentally. Cravings, irritability, mood swings, flu-like symptoms, aches, fatigue and general malaise are just some of the motions one can go through upon completely quitting sugar. Some studies have even observed that sugar withdrawal and impulsive behaviour are linked.

According to experts, sugar can act like a drug in the body and building a dependence will lead to strong symptoms when the withdrawal begins. Like drugs, sugar can spike the release of the neurotransmitter dopamine, which can bring about feelings of pleasure. Eventually, the brain becomes tolerant and needs increased dosage to attain a “sugar high.” If you feel like you’ve become much too reliant on sugar to feel good, there are some practical ways to combat this along with speaking to a doctor.

Go cold turkey

First, you need to learn how to quit sugar. Like any addiction, there’s no better way of quitting than by quitting completely. Simply reducing one’s sugar intake risks bending the rules. This doesn’t have to mean forever, though. Start out with three full days of no sugar and see how it goes from there. The first three days are usually the most grueling when it comes to eradicating an addiction. Also, be aware of hidden sources of sugar, like fruit and dairy. Other sweet sources that don’t appear to be sugar, but really are, include: corn syrup, maltose, fructose, dextrose, molasses, agave, brown rice syrup, cane sugar, cane syrup, and evaporated cane juice. Also, be aware of eating out at restaurants. You will need to be very selective as to what you order.

Combat cravings

Prepare for urges by stocking up on foods that can fight off your need for sugar. Spicy, savoury food can actually help with this. Load up your dishes with herbs and spices as well as onion, garlic and lime. Vanilla extract, cinnamon, ginger, nutmeg and cardamom are great, flavourful additions to any drink or dish. These bright and bold flavours can ease your body’s worries that all that it’s consuming is bland, terrible food. Keep yourself energised through healthy fats, such as avocado and nuts. Lean protein like eggs, turkey and legumes will also aid in preventing the rise of blood sugar levels, which leads to those sugar cravings.

Switch to natural sugars

Slowly but surely, you can incorporate sweet stuff into your diet, but this time you should stick to natural sugars. A serving or two of an apple or banana can help you ease back into the swing of things. If you previously enjoyed flavoured yoghurt with bits of fruit in them, go for plain full-fat yoghurt instead. Avoid artificial or chemical sweeteners like Splenda, because you’d simply crave more afterwards. Eventually, the withdrawal symptoms should ease and your body will get used to natural sugar only.

How to Exercise with Knee Pain

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Do you have arthritic knees? Are you suffering from a recent knee injury? Are you prone to stiffness and swelling in the joints? These problems shouldn’t stop you from regular physical activity because exercise can actually help you cope and live a fuller, more active lifestyle. With regular exercise that specifically targets your knees, you can maintain the joint’s full range of motion and strengthen the supporting muscles, which will then enable you to absorb shock. This means being less prone to injury, greater balance, better circulation, and improved flexibility and strength.

Discomfort, particularly at the beginning stages of your physical routine, is normal. Being sore the day after is normal, but if you feel severe pain, swelling or stiffness, even days after your workout, you should see your doctor. To prevent discomfort, place a moist-heat pack on your knee for 20 minutes before you begin your exercises. Heat will help decrease stiffness. If you take pain medications, take them 45 minutes before exercising. After your workout, place an ice pack on your knee for 10 to 15 minutes. This will help bring down any swelling as well as soothe pain.

The exercises listed here can be performed at home with no equipment required. They are low-impact on the joints while still being effective. Aside from these exercises, you can also try other low-impact workouts. Walking at a gradual pace can strengthen muscles and bones. Swimming keeps you mobile and active, and the buoyancy due to the water means your joints don’t have to work as hard.

Leg Raises

This strengthens your quadriceps, which are the front thigh muscles. Lie flat on your back with your arms resting at your sides. Keep your toes pointed up. While tightening your leg muscles and keeping your leg straight, lift it up several centimetres. Activate your core. While your foot is up, hold for 5 counts and then slowly lower your leg. Repeat the same motion with the other leg.

Bridges

Lie on the ground your feet flat on the floor and hip-width apart. Place your hands by your sides. Press your feet into the floor and slowly lift your buttocks off the ground you lifting your hips as high as you can. Be sure your body is in one straight line. Lower yourself back down and repeat 10-15 times.

Hamstring Stretch

Your hamstrings are the muscles at the back of your thighs and can cause pain or injury if too tight. Lie on the floor with your legs bent. Slowly lift one leg with your knee still bent and draw the knee towards your chest. Place your hands behind your thigh, below your knee but not directly behind it. Pull your leg back until you feel the stretch. Hold this for 30 to 60 seconds and then slowly behind your knee and lower your leg back to the ground.

Half Squat

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This exercise will strengthen your thigh muscles and gluteals. Stand with your feet shoulder-distance apart. As you stretch your arms in front of you, slowly bend your knees until you are in a half-seated position. If you need extra balance, hold onto a chair. Make sure your back is straight and your chest lifted. Hold the position for 5 seconds and then slowly stand back up. Repeat 10-15 times.

Are All Sugars Bad For You?

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You’ve made the promise time and time again to cut back on your sugar intake, to swear off soft drinks and save that slice of cake for your cheat day. Sugar has always been the bad guy for anyone attempting a dietary change, but why? Surely our bodies could benefit from a little sugar, right? Moreover, where else can sugar be found aside from sweets and confectionary?

Sugar is a carbohydrate and carbs, despite their bad rep, play a role in a healthy, balanced diet. However, not all sugars are the same. Common sugars are sucrose, fructose and lactose, containing only one or two sugar molecules. Starch and fibre are complex carbohydrates, made up of hundreds of sugar molecules. Sugars and simple starches are easily digested by the body, but sugars that cause a rapid spike in blood sugar levels and are often considered “bad sugars.”

During digestion, these sugars and simple starches are processed into glucose, which is your body’s primary source of energy. Most dietitians recommend at least 130 grams of daily carbohydrates, along with 38 grams of fibre for men and 25 grams of fibre for women.

Weight loss kenmoreSimple sugars can be naturally found in fruits, vegetables, beans, nuts, and whole grains. These can pack a range of vitamins, minerals, proteins, and fibre. Fibre is vital since it slows down and moderates the absorption and impact of sugar. Meanwhile, all the beneficial vitamins and sugars in added sugars will typically have been refined away. Again, balance is key. If added sugars can’t be avoided, counter it with fibre and other nutrients.

Aside from weight gain, bad sugars also increase the development of Type 2 diabetes and heart disease. Bad sugars are essentially empty calories. In a 355 ml can of generic soft drink, there are about 33 grams or 8 teaspoons of sugar, which is 128 calories. Counting calories aside, when sugar enters your bloodstream, your pancreas releases insulin, which enables sugar to move into cells and be stored as fat. Extra sugar also causes an increase in triglycerides, which contributes to cardiovascular disease.

It’s important to keep an eye out for seemingly healthy foods and drinks with added sugars. In many ways, fruit juices, for example, aren’t any healthier than soft drinks. In fact, they can be worse. The sugar in fruit juice is fructose which can stress the liver as well as possibly cause greater weight gain than glucose. Also, added sugar winds up in a lot of unexpected places, like soup and pizza.

So, what are some acceptable and natural sources of sugar? You can indulge in fruits like apples, avocado, bananas, dates, grapes, grapefruit, lemons, limes, oranges, and pears. Vegetables are great such as artichokes, asparagus, beets, bell peppers, cabbages, carrots, cauliflower, celery, brussel sprouts, corn, cucumber, eggplant, lettuce, kale, mushrooms, onions, and spinach. Don’t be fearful of starches like beans, whole grain bread, oatmeal, peas, quinoa, sweet potatoes, pumpkin, squash, and turnips. For snack time, reach for rice cakes, plain yogurt or nuts.

How Much Exercise Do We Really Need?

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We’re continuously encouraged to exercise, but how much exercise is enough exercise? Turns out, exercise doesn’t mean you have to be an exhausted, sweaty pile of limp limbs after your workout. It all really just depends on your reason for exercising. For many people, exercise is the stepping stone to losing weight. For others, it’s to maintain health or rehabilitate from injury.

As with any major commitment, you need to be realistic about your goals as well as your needs. You will also need to be specific about activities, your schedule, and the intensity of your workouts. For beginners, you will want to set a foundation on which to build your routine. Everybody has their own pace, so commit to finding your comfort zone and begin there. Slowly build intensity and variety to increase the effectiveness of your workout and so you won’t get stuck in a rut.

If you don’t know where to start, don’t be afraid to book a session or two with a personal trainer at your local gym. Also, if you have certain needs, weaknesses, or injuries, like high blood pressure or an injury, you should speak to your doctor to make sure your choice of workout will not make things worse for you.

Personal Training BrookfieldLosing weight and preventing weight gain

Perhaps the most popular reason why people get into exercising in the first place is to shed a few kilos or make sure they stay fit. To get you started, 200 to 300 minutes a week of moderate exercise can help you lose weight. You can mix it up with activities like running, boxing and yoga. If you’ve hit your goal and want to stay there, 150 to 250 minutes of weekly exercise or 20 to 35 minutes of daily exercise can help you maintain your weight.

Improve heart health

One research has shown that people looking to decrease their blood pressure benefitted from 61 to 90 minutes of exercise a week. Another study proved that at least 30 minutes of moderate exercise five times per week aided heart patients.

Lower risk of type 2 diabetes

Interval training has been found to help lower the risk of type 2 diabetes. Interval training involves a series of workouts of varying degrees of activities and intensity with rest periods. According to one research, the insulin sensitivity of participants improved after completing a 10-minute interval training cycling workout for 12 weeks. Improved insulin sensitivity is important in lowering the chances of developing type 2 diabetes.

Lower risk of cancer

Some cancers can be prevented with regular exercise, such as breast, colon, and endometrial cancers. Experts recommend 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week.

Increase longevity

One study suggests that 150 minutes of moderate exercise each week gives you a 31 percent lower risk of dying prematurely. Another study compares people who exercise three times a week for a total of 450 minutes to those who don’t exercise at all. The exercisers showed to have a 39 percent chance of living longer than their less active counterparts.

Improve mental well-being

Regular physical activity has feel-good benefits, too. Walking briskly for 35 minutes a day for five days a week or 60 minutes for three days a week can improve mild to moderate depression, according to one study. Stress levels are reduced while physical health and vitality are improved. The brain can feel the benefits of your workout as well. One research has shown that 120 minutes of moderate aerobic exercise a week increases the size of the hippocampus, which is the part of our brain responsible for memory and learning.

Caffeine Alternatives to Perk You Up

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Nutrition for Weight Loss

A hot cup of coffee can sometimes be the best reason to wake up in the morning. However, for some people, highly caffeinated beverages are not an option, particularly those derived from coffee beans. Physiologically, caffeine’s short-term effects are stimulating the brain and spinal cord. While many get their needed rush from coffee, others experience dizziness, anxiety and acid reflux. Bean-derived caffeine has also been found to be addictive and withdrawal symptoms include headaches and fatigue.

You also need to be aware of synthetically produced caffeine, which can be found in energy drinks and powders. Synthetic caffeine works faster, but also has a quicker crash. Being synthetically produced, it lacks the plant-based vitamins and nutrients found in caffeine found in cocoa and coffee plants. These energy products may also use other, cheaper substances, like sugar, to mimic the effects of caffeine.

Nutrition for Weight LossIt’s true that consuming caffeine has many benefits, such as increased metabolic rate, improved physical coordination, and even reducing the risk of diabetes and cardiovascular disease. Although, caffeine has its risks, like sleep deprivation, which could lead to cardiovascular and brain function issues. Other problems include vasoconstriction, heart palpitations, gastric distress and urinary problems. Coffee beverages causes the stomach to produce hydrochloric acid to aid in the digestion of the coffee. On an empty stomach, this acid can cause problems from discomfort to ulcer.

If you’re ready to move on from caffeine–natural or otherwise–there are plenty of options that you can try out to get your energy fix.

Green tea

In the morning, brew a cup of green tea instead of your usual cup of coffee. Green tea has slightly less caffeine and has powerful antioxidants and potent disease fighters.

Nutty smoothies

Nuts are high in protein and fiber and can help elevate blood sugar levels. Give yourself energy in the morning or mid-afternoon with a smoothie of cashew milk, protein powder and nut butter.

Ginseng

Derived from the ginseng root, this can increase blood flow, reduce stress and has a stimulating effect. You can take ginseng as a tea. Set off the bitterness with a bit of honey.

Gingko Biloba

This herbal extract boosts blood flow to the brain and extremities and is used to treat asthma and other circulatory diseases. You will find this can come as a capsule, tincture or tea.

Wheatgrass juice

Wheatgrass is easily digestible, making it an energising drink. It also comes with plenty of essential vitamins, minerals and nutrients.

Lemon water and a B12

A glass of water infused with lemon with a B12 is a simple but effective way to get your body going for the day ahead. Infused water makes it a great antioxidant. Meanwhile, B12 provides mental clarity, energy enhancement and melatonin production (for healthier sleep cycles).

Apples

Fructose from a fresh apple will get your body to produce energy and the act of chewing opens up neural and muscle pathways.

Sources: https://ubiquinol.org/blog/caffeine-good-bad-alternatives

https://www.fitday.com/fitness-articles/nutrition/healthy-eating/5-caffeine-substitution-ideas.html

https://www.shape.com/healthy-eating/healthy-drinks/15-creative-alternatives-coffee

Why So Many Diets?

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You’ve just decided you want to go on a diet and you tell yourself you’ll stick to it this time. But a after few minutes of browsing online, you’ve become overwhelmed by all of the different diets you’re supposed to (or think you’re supposed to) go on. The first question to ask is why are you going on a diet? What do you need to take out as well as add to your daily food intake and how will these changes affect your body? Most people’s answer would be their goal is to lose weight. The next question is, which diet is best for you?

If you want to be one of those who have found genuine results through a new diet, there are a few things you must know as to why diets “work.” First of all, diets have clear rules. This requires a change in both your caloric and nutritional intake. You will also have to make some changes beyond your body, like cleaning out foods going against your dietary guides. Lastly, you will also need to modify your behaviour. The latter has been found to be highly important. A heightened self-awareness allows you to make more informed and effective choices, whether it’s taking the time to read ingredients and nutritional facts when grocery shopping or passing on a sugary midnight snack.

Personal Training near meWhat about failed diets? Why do so many people falter? The reasons why people fail on diets include that they’re unrealistic, unscientific or too drastic. The person may also not be complementing the new diet with other lifestyle changes like more sleep and regular exercise. Some people also lack a support system of friends or family who can keep them in check and are aware of their new dietary needs.

Not every diet will work for everyone. Sure, there are plenty that have devout followers, but it’s important to know which ones are backed by research. Diets are usually seen as a “quick fix” targeting weight loss, but the reality is that an actual dietary change takes knowledge, time and commitment. There is also the misconception that going on a diet means cutting down calories (essentially starving yourself) or going on a “cleanse.” Either way, it’s best to consult with a medical professional or a dietician if you are serious about going on some form of diet, whether it’s low carb, high-carb, vegetarian, vegan, pescetarian, dairy-free, gluten-free, paleo, and so on.

Health enthusiasts and scientists agree there is no one specific diet you should adhere to. There is no “best” or “most effective” diet for everybody. You can read a compelling argument for the ketogenic diet now, but then read an equally stirring article on veganism the next. Research shows the habits of people who successfully lose weight are those who restrict their calorie intake, stay away from high-fat foods, watch their portion sizes, and exercise regularly at varying degrees of intensity. These people also tend to eat breakfast and add diversity to their meals.

Overall, losing weight and maintaining your ideal weight can seem intimidating, mainly due to the impossible standards society has up to measure one’s success. It is recommended that quick diets are a no go, but rather committing instead to long-term lifestyle changes.

Proven Reasons Why Outdoor Exercises are Better

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The outdoors may be more unpredictable than your indoor gym, but there are some great advantages to stepping off the treadmill and taking a few laps around the park. Aside from a change in scenery, your health, mood and workout could be improved from being outdoors. Whatever your preferred workout might be, you’ll want to take them outside after reading these proven benefits.

A better workout

Researchers have found that outdoor exercisers exert more energy to cover the same distance as runners would normally do on treadmills. The outdoor landscape can be more challenging, but more effective as well. You’ll expand more energy to overcome wind and changes in terrain.

A stronger immune system

Outdoor Personal Training near meDid you know that trees combat disease by showering or bathing themselves in something called phytoncides? These phytoncides are antimicrobial, anti-fungal and antibacterial compounds. Humans can benefit from these compounds as well. They trigger the human body to produce a specialised blood cell called “Natural Killer” or NK cells, which can attack cancerous and tumorous growths in the body.

Also, being exposed to the sun will increase your vitamin D levels. Vitamin D fights infections, like colds and the flu. Exposure to natural light has also been found to aid people on pain medication. Older adults have experienced better sleep and less pain from time spent outdoors.

Improved mood

Studies have shown that walking around a park can make people less anxious and looking at greenery can improve happiness. Exercising near water has also been found to positively affect people’s moods. Focus and creativity are reinvigorated when spending time outdoors. Furthermore, exercising outdoors is virtually free and saving money can certainly boost anyone’s mood.

Being outdoors easily allows you to be “grounded.” Connecting yourself to the Earth can calm your nervous system and help alleviate the constant electromagnetic field and radiation you usually surround yourself with from phones, computers and Wi-Fi. Grounding has helped people overcome chronic pain and sleep apnea.

Less likelihood of injury

Surprisingly, the secure walls of your gym may not be as helpful as you think. Studies show that repetitive pounding on a treadmill can be tough on the body and could lead to overuse injuries. Meanwhile, outdoor runners build stronger and more resilient muscles from regularly flexing their ankles.

An enhanced social life

Group activities can be more exciting outdoors. Find like-minded people to go on hikes, runs, evening walks, or take outdoor classes. Social interactions outdoors lessen stress and increase happiness, studies show.

Even in colder temperatures, you can still find ways to exercise outdoors. Take the time to walk or bicycle around or schedule regular outings to the parks. It is important to remain safe, though. Wear three or more layers, a hat, gloves, and a mask or scarf to cover your face. If there had been any rainfall before, wear sturdy footwear to avoid slips and falls. It’s also good to remember that staying dry is just as important as staying warm You will still be generating body heat and, once your clothes become damp from perspiration, it can be chilling and could increase your risk of hypothermia.

Sources: https://www.mindbodygreen.com/articles/why-you-should-take-your-workout-outside

https://fitness.mercola.com/sites/fitness/archive/2015/03/06/spending-time-outdoors.aspx

 

5 Easy Ways to Rev Up Your Workout

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Tired of following the same upper body-lower body routine week after week? Or maybe just the thought of reviving your old standby routine makes you want to cringe in disgust.

Personal Training KenmoreNo matter what your reason is for losing interest in working out, only one thing’s for sure — you’ve hit workout fatigue. If you notice, it seems a lot harder to get yourself to hit the gym and maintain your enthusiasm which then reflects on your physical progress.

This doesn’t mean you won’t have any progress at all though. Workouts, no matter how repetitive and boring they are, are still productive. However, this progress won’t last long if you are unable to keep up with your routine consistently. So, what is the solution? It’s time to change things up!

There’s NO need to change your workout routine. Just tweak it a little bit to boost your way to the right path. Here’s how.

DO THE SAME MOVES DIFFERENTLY

Like I said, you don’t need to change your entire routine. Just do a bit of tweaking so you won’t have to let go of an exercise you actually enjoy.

Let’s say you’re bored by repetition. What you can do is change an exercise with a new alternative instead of totally taking it off of the routine. So, change the back squat for a front squat. Same goes with using dumbbells, switch up to barbells occasionally, or vice versa.

TRY NEW MOVES

If you’re getting bored of the same old routine, try adding some new movements to hike up the challenge and keep it interesting. We tend to go back to the things we’re most comfortable with but it’s always a good idea to pepper in some new steps from time to time.

Think of things you haven’t had the chance to try yet: a new sport, a new kind of exercise, or a new workout class perhaps? This will not only improve your workout routine, you may be surprised to find out there are other things you might love.

CHANGE UP YOUR REST

It’s commonplace to maintain a 50-second rest period between sets, especially for hypertrophy sets. This generally likens to 1:1 work-rest ratio enough to aid you to build muscles. The occasional change to more or less rest between sets can be enough to make the training session interesting again.

CHANGE THE TEMPO

The ultimate goal here is to put your muscles under stress. More often than not, we try to do the movement too quickly which kind of defeats the purpose, especially if hypertrophy is your goal.

For the eccentric phase (lowering part of the squat) especially, take more time. If the eccentric phase normally takes you 3 seconds, try doubling it to 6 seconds occasionally. This is an effective way of increasing the time your muscles are under tension while working out.

TRY TO INSERT SOME PAUSES

To ramp up the challenge, try to add in a pause before starting the concentric phase of an exercise, or even try stopping during the eccentric phase of the exercise. This step breaks the momentum, giving your muscles more work to overcome the loss of momentum.

 

Source: https://www.menshealth.com/fitness/how-to-switch-up-your-workout