Tag Archives: nutrition

Diet and exercise by Paige Johnson

Hello, dears!

Paige from Learnfit.org is visiting us again! She loves offering her advice on weight lifting and strength training. Today she´s here to talk about diet and exercise.

“Diet and exercise are oftentimes directly associated with a slimmer waistline and improved muscle tone, but the pair can affect your physical health in more ways than just physical appearance.

What Are You Eating?

The food you put in your body can reduce the occurrence of negative health issues and promote a healthy heart and prevent disease. High blood pressure, or hypertension, may result in heart failure and premature death, but by incorporating heart-healthy foods into your diet such as whole grains, poultry, fish, and nuts, you can reduce your risk of developing hypertension.  Eating right can also boost your immune system to build up your body’s defense against communicable diseases, and even help combat depression and addiction.

However, eating right means eating the right foods such as fruits and vegetables, which contain key vitamins and nutrients. The following vitamins are essential to physical health:

  • Vitamin C – boosts iron absorption, enhances immune function, promotes healthy gums, resolves to bruise (citrus fruits, cantaloupe, mangos, kiwis, pineapple, strawberries, leafy vegetables, asparagus, avocados)
  • Vitamin A – prevents cell damage, heightens infection resistance, maintains skin of gastrointestinal and respiratory tracts (apricots, carrots, sweet potatoes, pumpkin, yellow squash)
  • Vitamin B-6 and B-12 – vital for central nervous system, essential for the metabolism of amino acids and protein synthesis, improves immune system function (dark green leafy vegetables, legumes, nuts, seeds)

As you make changes to your diet, make sure you eat at least three meals a day or five small meals throughout the day, and avoid skipping breakfast. Aim for balance, and eat a variety of foods such as grains, lean meats, dairy, fruits, and vegetables.

Get Moving

According to research presented by the CDC, physical activity can strengthen your bones, build muscle, and reduce risk of diabetes and cardiovascular disease. Your bones, joints, and muscles support your body and enable you to move, so it is important to protect them. Physical activity can slow the loss of bone density, help with arthritis pain management, and help you increase and maintain muscle mass and strength. By getting active, you can also reduce the risk of heart disease by improving cholesterol and fat levels, keeping blood vessels flexible, and reducing inflammation of the arteries. Beneficial changes in cholesterol include a decrease in unhealthy LDL cholesterol, and an increase in healthy HDL cholesterol. Exercise directly affects the heart itself too. As you exercise, your heart grows stronger, enabling it to pump more blood with each beat, and work at maximum capacity with less strain. The resting heart rate of those who exercise is also lower, as the heart exerts less effort to pump blood through the body.

Blood pressure can be regulated through regular exercise as well, with sedentary people having a 35 percent greater chance of developing high blood pressure than those who are regularly physically active. Regular exercise keeps arteries flexible, benefitting blood pressure, but keep in mind that high-intensity activity may not lower blood pressure as effectively as moderate-intensity exercise such as walking, gardening, or dancing. If you have high blood pressure or heart disease, ask your doctor before starting any kind of physical activity to maximize the benefit and reduce the risk of causing further damage.

As you find ways to get moving and active, think of creative ways to incorporate it into your daily life. Perhaps you’ve always wanted to learn archery or a new style of dance. Include your family and friends by having an epic battle of freeze tag, or working together on a home project such as building a treehouse or planting a garden. Diet and exercise improve your health, so you might as well have a little fun while you are at it.

Free Fitness Advice

Hello, dears!

New Year, New Service 🙂

Also, because I´m going to reach 1500 WP followers soon and I want to celebrate and appreciate your unconditional love and support. So, I´ve decided to give free fitness advice instead of a cheesy post.

If you are already struggling with your Resolutions, you want a professional judgment, a fresh look or/and a sincere opinion, I would love to hear from you.  Click on the image below to fill the test, and I´ll be back to you as soon as possible.

free-fitness-advice

Online training, a blogger experience

Hello dears!

For those who haven´t met Mliae yet, she´s an awesome blogger from North Europe, who writes about her experiment, so called “life”. Fashion, recipes, travel, book & product reviews with her personal style. Take my advice and follow her, thank me later 😉

When we met, she was on a weight loss journey and she was having some issues to reach her goals.

Maybe you remember we reached her goals before summer. I´m delighted to have her here today, talking about her experience and how she keeps the results.

I hope you enjoy the reading as much as I did 🙂


I really must say that David has been a lifesaver for me! I was so frustrated with my weight and physique that I just didn’t know what to do.

Starting out at 76 kilos (168 lbs), my goal was to get under 60 kilos (132 lbs). Now some of you might be saying to yourselves that 150-160 isn’t actually that much. And, you are right. For most women, carrying that weight isn’t so bad – especially if it’s spread proportionality throughout the body. My problem is this: I’m short. With this weight on a petit frame, I suddenly looked like a berry. You know, men’s underwear commercial type. (What’s the name of that company? Oh yeah – fruit of the loom)

I’ve always been petite and most of my life I have had a metabolism that was on fire. Until recently, that is. The past two years have been a roller coaster ride from the ‘What the hell is happening to me’ theme park.

So I tried stuff. I mean I tried everything: Diets, fasting, super exercising, not drinking too much water so as not to get the water weight, etc. You name it – I tried it! Part of my issue was that I have always been a healthy person. I’m a vegetarian who occasionally happily indulges herself in seafood. I don’t drink fizzy drinks and I don’t over indulge in sweets. Just like everyone else on the planet, I do have my junk food days. I never ate large amounts of pastas or breads either. So what was happening? Is age this evil??!

I worked like a maniac to shed the weight, and I did. Until that it is, the last 7 kgs (or 15 lbs). Then for some reason, I just got stuck. Like really stuck. My weight loss had plateaued completely and nothing I did made any positive difference. Although it was extremely easy to pack on more weight, much to my dismay…

I had been following Chape Personal Trainer for awhile at this point. Trying to pick up tidbits here and there and suggestions that might help. After listening to my whining for a bit too long, David decided I wasn’t a lost cause and agreed to help me.

At first I was really worried that ‘OK, personal training agreement – I’ve got one month to get this nailed down’. Panic followed. I discovered shortly after that this wonderful man had signed on to get me to my goal, not just a month by month contract. David, God Bless you for that!

David spent many hours chatting with me about my habits. And my lifestyle. I kept a food and drink log (very specific) and my measurement and was even told to write down how new exercises made me feel. These were reviewed by him regularly and then adjustments were made accordingly. Somehow he magically knew that if sent too much info my way, my diet brain would kick into overload and fry. Then absolutely nothing would happen. Instead, David sent me weekly and monthly updates to my exercise regime, as well as the occasional lecture in a very loud voice about what I should be doing differently. This worked really well for me because once I got into the habit of my regime, tweaking one or two things wasn’t really so difficult. Well, maybe. There were the weeks David suggested I drop cheese, tofu, and tempeh all together, which were my dietary staples and I found myself pacing around the refrigerator like an angry bird.
These were some of my diet staples that week: Fresh veg, fresh fruit, vegetable sushi.

mliae1

mliae2

Some of the strange but surprisingly effective suggestions David made:
• Drink more water. This almost seemed impossible to me because I was so accustomed to not drinking very much of anything at all. Today, I’m guzzling water like a horse.
• Eat more?! When David suggested this, I thought he had completely lost his mind! I even told my boyfriend that ‘watch this, we’ll be out buying bigger pants next month’. I was shocked when it ACTUALLY WORKED! Apparently, I was eating like a little bird and he knew that if I just upped my food intake a little bit, that my metabolism would be thanking me.
• Walk, don’t run. What?! Seriously? I can laze my way through a dog walk and BURN MORE CALORIES?! Too good to be true. Nope, worked great for all involved. (Well, maybe not the dogs…they love to run)

Some of my favourite exercises:
Forearm plank. I love it. It’s not crazy difficult, but you can feel it working. I still do varying planks regularly.
Glute bridge. I love to mix these in with the plank sets. Feels like a bit of a break and you know you’re doing something great.
Bird Dog. This is just…fun 😉
Reverse fly. Not fun, not comfortable, but it’s a great shoulder and ‘bat wing’ fixer upper. Feel the Buuuurrrrrn, Baby!

Some of the really effective exercises that I hated:
Alternating shoulder tap plank. A great exercise, I still do it. But something about the amount of actual coordination needed to pull this off is a bit out of my league. If you’re a betting person, this exercise is much more fun when you have a running pool of how many times a person will face plant on the floor prior to set completion.
Reverse crunch. David, seriously….ARE YOU KIDDING ME?! The goal was sets of 20. The reality was I could maybe manage about 3 before falling over to the side like a little bug all rolled up. Persistence pays though. If you want fast results, give this exercise a go.

I’ve always been shy about my body. When I found myself getting closer to my goal weight, I had many long chats with David regarding whether or not I was brave enough to post a body pic. It was my idea, after all, I wanted the people reading my blog to see that I was a real person achieving real results, not some random teenage blogger filling time with tall tales of dietary frustration. You see, my subscribers had never seen a photo of ME. Not on any platform. So this was a MASSIVE step for me. Fortunately, David had been working with me regularly on my self-esteem and body image. For that, I am eternally grateful! And this is what we saw on my blog the following week: Not perfection, not yet anyway… but confidence and a great deal of anxiety and relief.

mliae3

Haha, you can even tell by my hands how nervous and uncomfortable I was. But I wanted to do it. I needed to step out of my comfort zone and I needed to celebrate my new body. You know what happened? Everyone was thrilled for me! All those trolls and horrible comments I was expecting never came! Freedom, finally! Operation Bikini almost complete!

I kept going and we kept celebrating. I had a few slip-ups. Just refer to the Nacho incident. That was a bad one… David forgave me and made sure I got back on track and STAYED THERE. Once again, in a quite loud voice. He told me that it was a new goal: to be able to have nacho night occasionally without having a meltdown over it. Guess what, David! I had nacho night last week and it was fabulous! 😉

The final push to my goal took longer than expected. I found myself apologizing to David for 2 weeks for being so close and not quite getting there for one reason or another.

And then, something magical happened. I woke up one morning on a weigh day and realized….I had reached my goal! I was so excited, I contacted David immediately with screeches of joy. Despite the fact that I had surely intruded on his morning, he was delighted for me and made me feel like a victorious princess the whole day long 🙂

mliae4

 

After reaching my goal, I was satisfied with my weight. However, I felt so much healthier utilizing the skills that David had taught me, so I decided that I would take it easy, but still use my newly developed skills. As they say, it’s a life change, not a diet. I fit perfectly into my pants, and pretty great in my swimsuit so I didn’t feel the need to weigh myself on the regular. Imagine my utter delight one day when I
stepped on the scale and saw this:

mliae5

58.3 kilos or 128.5 lbs! YEAH, BABY, YEAH!!!

I feel great now! Operation Bikini has been completed and surpassed!

If I had to offer any advice to my fellow get-in-shapers, it would be this:
• Keep at it! If you get frustrated and surrender, it isn’t going to happen. It takes TIME. Hang in there, you’ve got this!
• Find someone that won’t only make suggestions for you, but that will be there for you to listen to you bitch, moan and complain , to keep you on track, and to celebrate every victory! This did more to keep me motivated than anything else!

I feel absolutely awesome now! Thanks David, you are an angel! I could not, in any case could have done this without your direction and support!

Hugs!
-Mliae

 

Life itself is your teacher

Life itself Bruce Lee

“Life itself is your teacher, and you are in a state of constant learning” – Bruce Lee. Photo: me 🙂 #mondaymotivation

Cardio on an empty stomach?

Cardio on an empty stomach?
Everyone should experience and check the results in person. Far from settling the issue, I would like to point out some advantages and mistakes about it.
Aerobic exercise on an empty stomach can increase the amount of free fatty acids used as fuel. But, this is not becFood 6ause our glycogen deposits are empty in the morning. This would happen if we went to bed last night with low glycogen levels.
Almost all the energy we consume during sleep comes from free fatty acids. So glycogen deposits are not affected overnight. Next morning these fatty acids would be “free”, ready as fuel for our cardio workout.

Low-intensity aerobic workout (50-70% of maximum) on an empty stomach, increases the insulin sensitivity after exercise, and the mobilization of fatty acids.
It is important to note that at a higher intensity (> 75% of maximum) we´ll get the opposite effect.
Moreover, not all are positive. Aerobic exercise is  catabolic because it increases the production of cortisol. Cortisol levels are high in the morning, so this would lead to greater muscle wastage.

For greater efficiency of aerobic workout, your stomach should not be completely empty. I recommend a mixture: 5g of BCAA, 5g of glutamine and 5 grams of essential amino acids 15-30 minutes, before training.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben

Losing fat

The main reason to hire a personal trainer is losing abdominal fat.

You will find a lot of information, sometimes contradictory.

In most cases, the solutions will focus on diet or exercise.

Focus only on the diet or only on cardiovascular exercise, is not a good strategy to get rid of that fat.

We have gained weight because: we have not exercised, we have not eaten right for too long. The logical solution is to take into account both factors and not only attend one, right?

The synergy between these factors will lead to loss of abdominal fat.

Have you started to do a thousand crunches a day? This is based on the notion of losing fat in a certain area, working the muscle underneath. About me 6Unfortunately, this does not exist. You can not only lose fat from one part of the body. Have you ever seen someone with the six-pack and the rest of the body flabby? That’s it.

Extreme diets like eating once a day or even not eat, are a sovereign stupidity and endanger our health.

We must avoid trans fats and bad carbs, make four to six small meals and create a caloric deficit.

Another common mistake is to avoid weight training and furthermore, the strength training. It is a myth widespread that strength training makes you big and bulky, but still false. Strength training will make your muscles grow. A larger muscle consumes more calories.

If we maintain a low-calorie diet, increased muscle size, will help you lose fat. Why? Because muscles burn calories!

If you avoid these common mistakes, you will see how your efforts to reduce fat are successful.

Remember, watch your diet, train hard and do not skip the cardio sessions.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben

Carbs

Carbohydrates, sugars or saccharides are biomolecules whose main functions are to provide immediate energy (glucose) and structural (starch and glycogen). 1 gram of carbohydrates provides 4 kcal.

The simplest carbohydrates, monosaccharides, are formed by a single molecule; They can not be hydrolyzed into smaller carbohydrates. They are the main source of fuel for the body.
Disaccharides are carbohydrates formed by two monosaccharide molecules and, therefore, upon hydrolysis produce two free monosaccharides. Some common disaccharides are:

Sucrose, it is the most abundant disaccharide and the main form in which carbohydrates are transported in plants. It consists of one glucose and one fructose molecule. And lactose, the milk sugar.

Oligosaccharides are composed of three to nine monosaccharide molecules that are released upon hydrolysis. But how long it should be a carbohydrate, to be considered oligo or polysaccharide, varies according to the authors.

Polysaccharides are chains, branched or not, more than ten monosaccharides, resulting from the condensation of many monosaccharide molecules with loss of several water molecules.

Carbos

Carbohydrates, are surrounded by water particles occupying more space in cells and are more readily attacked by some enzyme proteins or fat and are therefore a source of quick energy production. Proteins and fats are vital to the construction of tissue and cell components, and therefore the body waste such resources prefer not to use them for energy production.

Carbohydrates help dematerialization of sugars in the blood and thanks to them, the average percentage of insulin remains in the blood.

It is proposed that 55-60% of daily energy should come from carbohydrates.

The distinction between “good carbs” and “bad carbohydrates” is a distinction unscientific. Although these concepts have been used in the design of ketogenic diets as diets low in carbohydrates, which promote a reduction in the consumption of grains and starches in favor of protein. The result is a reduction in insulin levels used to metabolize sugar and increased use of fat for energy through ketosis.

Sedentary lifestyle leads to poor metabolism of fats and carbohydrates.

Foods high in carbohydrates are pasta, potatoes, fiber, grains and legumes.

Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben
Danke steht in vielen Sprachen auf einer Tafel mit lächelndem Kind daneben