LIGHT WEIGHTS – BIG BENEFITS:
Research shows that you don’t have to lift heavy weights to build muscle strength. Lifting lighter weights can be just as effective if you do it right, and you’re much less likely to hurt yourself. One of the biggest benefits of lifting lighter weights is that it’s easier on the joints — the limiting factor for many older people. Also, many women and runners shy away from doing weightlifting because they are scared that they will “bulk up” too much and look manly or slow down their running performance. Everybody needs to do some kind of resistance training to build muscle strength as they age. Cardiovascular exercise, while important, isn’t enough to maintain muscle mass. With lighter weights you get the benefit of strong lean muscles and bone density without worrying about gaining bulk.
A FEW EASY WAYS TO LIGHTEN UP YOUR RECIPES:
- A couple of tablespoons of low-sodium vegetable broth can be used instead of oil or butter in your stir fry or as the basis for sauces. This method will add a nice flavor to your dish as well as a little moisture and you’ll save calories to use elsewhere.
- Say no to the skin. Three ounces of chicken breast meat with skin has almost 150 calories; without the skin it is just under 100. Tasty as it might be, the skin contains unhealthy saturated fat. If you want, you can tuck fresh herbs or citrus underneath the skin when you cook it and then remove the skin before consuming. This saves the calories but gives you the flavor and juiciness.
- Tangy, fat-free Greek yogurt is a great healthy replacement for sour cream. Try this switch in herbed dips, tacos, baked & mashed potatoes or throw it in a cooked dish as a thickening agent instead of butter and flour. You won’t even notice the difference except for the calorie and fat savings.
- Add body to soups and sauces with pureed vegetables (such as carrots, beans or tomatoes) instead of heavy cream, evaporated milk, or butter. This move will also add fiber and nutrients to your dish for very few calories plus it is a good way to get kids (or finicky adults) to eat veggies they don’t even know they are eating.
- When making cream-based soups, substitute fat-free half-and-half for any heavy cream. The switch gives the soups a creamy taste and velvety texture without all the saturated fat of heavy cream. This works great in pasta sauces too.
THE LIGHTER SIDE OF FITNESS – JOKES AND QUOTES:
- I joined a health club last year; spent about 400 bucks. Haven’t lost a pound. Apparently you have to show up.
- The advantage of exercising every day is that you die healthier.
- I really don’t think I need buns of steel. I’d be happier with buns of cinnamon. – Ellen DeGeneres
- I believe every human has a finite number of heartbeats. I don’t intend to waste any of mine running around doing exercises. – Neil Armstrong
- I don’t get why people pay to exercise in a GYM when it’s FREE to not exercise. – Bridger Winegar
- America has got to be the only country in the world where people need energy drinks to sit in front of a computer. – Mike Vanatta
- If you want to get in shape, go to the gym every single day, change your clothes and take a shower. If you can do that every single day for a month, pretty soon you’ll start doing something while you’re there. – Seth Godin
On a serious note though, if you need help with nutrition, a healthy lifestyle, an exercise based goal or just need some motivation we are here to help. As always, we offer a free consultation and introductory workout. Contact us at 678-417-0880 ext. 8301 / firstname.lastname@example.org
Bodyrich Fitness Company
Certified Personal Trainer & Certified Fitness Nutritionist
Some people look forward to their daily workout – for a few, this is the highlight of their day. If you fall into this category, good for you, this is a great thing and congratulations. However, if you fall into the other percentage of people who find it very difficult to find the energy or motivation to keep moving (or even get started) here are some tips on staying (or getting) motivated when you don’t love to exercise.
- Triggers or visual cues are a wakeup call to your brain. Keep your gym bag out and packed; have your running shoes next to your bed so you will see them first thing in the morning; put your yoga mat in the back seat of your car; you get the idea. By “seeing” workout items and having them conveniently available, your brain will automatically inform your body – let’s do this.
- Invest in more workout clothing. If you only have one set of workout clothes or sports bra, it is way too easy to say “well I would go to the gym but I don’t have anything to wear”. Have at least 2 – 3 outfits so you can “wear one – wash one” and take this excuse out of the picture.
- Social media is your friend…post your workout, run, walk, bike, etc. on social media and you have an immediate fan base, cheering section as well as accountability partners. Posts from your friends saying “good job” or “you’re looking great” can be great motivation. Plus if you get slack in your routine, they will notice.
- Make your exercise easier to do. Pack your gym bag the night before and take it with you to work so you can stop by on your way home and not have to go back out. Find walking/running paths near your home so you can just take off. Invest in a 10 – 20 minute workout DVD that you can do daily or make up a fast, little to no equipment routine that you can do from home or anywhere (on your lunch break, while traveling, etc.)
- The goal oriented person will love such items as the FitBit or Garmin VivoFit. Each day you can set small (or big) goals – whether it is so many steps a day, so many calories burned, etc. Many times reaching a set goal is all the motivation you need. You can even take it a step further and make it a competition between friends and co-workers.
- Let exercise become a behavioral activity. Think about showering or brushing your teeth – these are not daily activities that we necessarily get excited about but we do them automatically because we know the consequences if we don’t. Exercise can become a daily part of your life as well. You can think “no I am not excited about this but this is just part of my daily routine.” Let exercise become a new habit.
- Finally, sign up for a 5K, a charity walk or hire a personal trainer. Signing up and paying for something is a big motivator that helps with commitment plus you get support from others and the social aspect of exercise which also helps with motivation.
Bodyrich Fitness Company
Certified Personal Trainer and Fitness Nutritionist
678-417-0880 ext. 8301 / email@example.com
With summer into full swing, the 4th of July is over and stores are already restocking for “back to school” it may see that summer is already coming to an end. However trust me, we still have at least 2 1/2 months of summer weather, shorts, tank tops, swimsuits and beach trips left. If winter was cruel to your fitness and your good intentions of getting fit in the spring didn’t quite fall into place, it is still not too late to enjoy the rest of the summer and get fit and healthy.
We are offering our “Summer Slim Down Special” that will help jumpstart or intensify your fitness, give you proper form & instruction, a workout plan that you can take with you, as well as a personalized nutritional guideline. $95.00 – This special includes the following:
- 3 – 30 minute one-on-one sessions with one of our certified personal trainers at our Personal Training Studio
- A personalized Nutritional Guideline (designed by our Certified Fitness Nutritionist)
- A take home workout plan for you to carry on your fitness routine on your own
At the first session we will find out what your fitness goals and/or concerns are, start the first workout, instruct and teach proper form and burn a few calories too. The second session will be a workout and Q&A time; then on the last session, we will send you home with knowledge and safety, a workout plan to continue a fitness routine at home, as well as a nutritional guideline to help continue fitness growth. If you want to continue your fitness plan with us, we have packages available to meet your continued fitness needs as well.
For information on this special, if you are interested in a complimentary consultation & introductory workout or any basic questions please feel free to contact us at 678-417-0880 ext. 8301 / firstname.lastname@example.org. Also check out our website at http://www.bodyrichfitness.com/
Certified Personal Trainer / Fitness Nutritionist
Bodyrich Fitness Company
A few fun and quirky exercise and health facts that you may not have known:
- Getting in your fruits and veggies can help the body produce its own form of aspirin. People who ate fruit and vegetables containing benzoic acid, could produce their own salicylic acid. This is the main ingredient in aspirin that makes aspirin an anti-inflammatory pain reliever.
- Ginger can help reduce exercise induced pain by 25%
- Watching yourself in a mirror while running on a treadmill will make your workout go faster
- Using a diary for weight-loss purposes can double a person’s weight loss efforts
- Walking either in water, against the wind, or wearing a backpack burns approximately 50 more calories an hour
- People who enter their homes through an entry way that is close to the kitchen tend to eat 15% more than those who enter farther away from the kitchen.
- You burn 7% more calories walking/running on packed dirt than pavement
- Eating 50 mg of chocolate will stop your cough (at least temporarily)
- Weight lifters who work out in a gym decorated or painted in blue can lift heavier weights
- You should not exercise within 2 hours of bedtime
- People eat considerably more popcorn when watching a sad movie compared to a happy movie
- Kissing for 1 minute burns 26 calories
- Wearing steel toe boots will burn more calories than normal shoes.
- Exercise is more effective at increasing your energy levels than caffeine.
- Frequently running long distances may actually encourage your body to hold on to excess weight. The more you train to run long distances, the more efficient your body becomes at doing this, so you end up burning less energy when you’re running – short, fast and interval runs help you boost your metabolism.
- Each adult uses 88 lb. of oxygen a day
- You breathe about 2.1-3.17 gallons of air per minute at rest, which is 126-190 gallons per hour. If you are exercising, this amount can increase to 2377.8 gallons per hour for the average person.
- Liquid egg whites contain more tryptophan than turkey
- Dehydrating a muscle by 3% can cause a 10% loss of strength – be sure to drink plenty of water throughout the day
- Your brain and heart are both about 73% water
- Finally, my favorite, certain scientists are trying to convince the FDA to approve cocoa as an official “vitamin”
Hope you enjoyed these fun facts and continue to stay healthy, hydrated and happy! As always, if you need help reaching your fitness goals we are always here to help! Contact us at 678-417-0880 ext. 8301 / email@example.com
Bodyrich Fitness Company
Certified Personal Trainer & Fitness Nutritionist