Don’t Let the Start of the Holiday Season Be the End of Healthy Habits

Whether we want to face it or not, Halloween is the real kick-off to the holiday season and Halloween is now upon us. Whether you consider yourself to have substantial willpower or not, this is the time of year when eating seasonal confections and festive meals become social events, often sabotaging all the hard work you put into your fitness plan the rest of the year. While people tend to blame the month of December as being the month where they gain a few pounds, it truly starts in October, with those little ‘fun size’ candy bars hanging around at the end of the month. That being said, here are some tips to reduce your chances of negating your good efforts.
We all know that retailers start putting seasonal items out earlier and earlier every year. While it’s tempting to be prepared early and stock up on bags of candy and those ‘bite size’ bars for your trick or treaters, hold off on bringing the candy into the house! I’ve never seen a store run out of candy, so by waiting until Halloween is closer, you are not gaining anything special that will disappear from the shelves, but you WILL be making it all available to you when you have a craving for a ‘little something sweet’ . Somehow, those smaller sized bars seem easier to rationalize and leave us feeling much less guilt. The reality is that even two of these small candies are two more than you usually have, and will catch up to you eventually. If you plan to indulge in Halloween sweets, approach November with a plan to add some extra time to your workout to keep a balanced approach to your health.

Try to use healthy substitutes in baked goods. Whether you surf the Web and find healthy fruits (and even veggies, believe it or not!) to use in lieu of cups of sugar or condensed milk, or you experiment on your own to find healthier alternatives. Taking some extra time at the supermarket to seek out alternatives (usually located in the direct vicinity of the original higher calorie/fat ingredient) will yield some guilt-free dishes that are still palate pleasing. Think seasonal produce and creative ways to use it rather than seasonal desserts and giving-in to your sweet tooth.
Continue to drink plenty of water during the holiday months. With cooler weather, no matter where you live, it doesn’t seem as easy to remember to hydrate during this time compared to summer months. Drinking water will maintain your metabolism and the assimilation of nutrients, also keeping your hunger at bay as you pass by that dessert table.
Don’t forget that while the holidays are a time of celebration, too many libations will add up in the way of calories; something we all tend to overlook when it comes to analyzing our dietary intake. Mixed drinks often hold a lot of sugar, as do seasonal beverages like hot buttered rum. So while you may be thinking back on a bad week where you gained a few pounds, scratching your head as to how salad, fresh fruit and sensible eating caused you a weight gain, think back to how many glasses of alcohol you may have had at that last holiday party and you’ll find your answer.

While some of the seasonal treats we like to partake in only come around during the holidays, make this a time when you also commit to maintaining your good health (or starting a health plan, if that be the case) in the coming new year. Most of all, make the holidays a time to celebrate friends, family and all that you have to be thankful for, including the choice to live a healthy lifestyle.

Why you should be Training with Kettlebells

Training with Kettlebells

Kettlebells are special weights used to build strength and endurance and were used especially by the Russian military and Special Forces as they were felt to be one of the most effective pieces of strength training equipment available. Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements.  In my opinion, nothing develops muscular strength and endurance for bodies as well as kettlebells.

Those that have made training with kettlebells a major part of their fitness program are among a quickly increasing percentage of athletes and fitness devotees who feel this type of training increases not only strength and agility but aids in strengthening  their core as well. The results being displayed by those training with kettlebells cannot be overlooked.  When used properly, they can be excellent substitutions for more intense weight training.  As the number of people training with kettlebells grows, more are making the switch or are at least taking some form of kettlebell class given at fitness centers.

Unlike barbells and dumbbells, they look more like a cannonball with a thick handle attached at the top.  Traditional designs are made out of a solid ball of cast iron.  Kettlebells come in many different sizes and weights. 

Training with kettlebells can be suitable for those of all age groups and fitness levels, modifying the movements and amount of weight used.   If you are a woman, don’t let the sight of this valuable apparatus intimidate you; kettlebell training is NOT just for the boys!  In fact, when comparing groups of women who consistently work out doing numerous reps of light dumbbells versus those that choose fewer reps with a heavier kettlebell, the results were quite different.  The dumbbells tend to isolate the main muscle group you are working, whether it is your deltoids or your biceps, with some toning also apparent in the back/shoulder area.  When you choose to utilize kettlebells, the movements are such that they strengthen your core, as well as the arms, shoulders and hips, providing a leaner overall look. 

Kettlebell training is known for producing fast results, preparing your body to metabolize fat better than it ever has before.  If you can turn just one pound of fat into one pound of muscle, you will burn 10 more calories while at rest.  This may not sound like a lot, but imagine what that means when you are actually in motion and working out! As you turn more fat into more muscle, you will see more satisfactory results in the way your body burns calories and gives you a more desirable physique.

 

 

The Real Benefits of Mixed Martial Arts

Mixed Martial Arts

You either love it or you hate it. Chances are if you value your life, you hate it. And if you are a dare devil, you love it. Either way, there are the good and the bad of mixed martial arts. If you hate it, it is quite possible that after I let you in on the benefits you’ll change your mind. Mixed martial arts are a great way to stay in shape, get your body to look and feel better, and defend yourself.

There are an assortment of ways to stay in shape, however with the fluctuating degrees of intensity mixed martial arts may push you further than you thought possible. Mixed martial arts are not designed to improve performance in isolated movements but in athletic, therefore conditioning such as squats, lunges, and deadlifts are imperative. Through this sport you will perform exercises that force you to balance the body, develop strength and hold the core stable.

Getting your body to appear better is one of the most sought after goals by society; still people do not know that in order to complete the package your body has to feel better too. Mixed martial arts are one of the sports where you will see a change in a short period of time, inside and out. Without a doubt the training in Mixed martial arts and performance causes you to grow tougher mentally and physically. Increased self-confidence, self-defense, improved self-knowledge and moral development are just a few psychological benefits linked with mixed martial arts.

Even with all the benefits that mixed martial arts come with, most people go into the sport seeking self-defense. Little do they know, they are going to come out with a lot more than defense skills. Brazilian Jiu-Jitsu is one of the methods that instruct you to have power over your opponent, and then surrender them using joint locks and choke holds. Whether you need to physically defend yourself or a loved one, mixed martial arts will supply you with the mental and physical aptitude you need to do the job.

From staying in shape, getting your body to look and feel better, to self-defense mixed martial arts has it all. It is most definitely a thrilling and adventurous way to get into shape, so if a challenge is what your seeking look no further. Go out and join a gym that offers mixed martial arts and try it out, not only see but feel the benefits everyone is raving about.

How to prevent 4 common injury set backs

How to prevent 4 common injury set backs.

As we get older, our tendons and ligaments grow weaker making it harder to stay physically active. If you are prone to injury there are certain precautions you must take in order to prevent training injuries and a set back in your work out schedule. Shin splints, knee injuries, blisters and lower back pains are among the most frequent injuries. If you have already experienced an injury in a joint or muscle remember to rest, ice, compress and elevate. Otherwise, here are a few tips that will minimize training injuries or keep you injury free and in the gym.

Depending on how terrible the case may be shin splints, one of the more common training injuries, may be reduced with certain measures. Strengthening the front of your lower leg, with your heel on the ground, attempt lifting the side of a weight plate with your toes, this should prevent shin splints. You may also try this walking around on your heels followed by stretching your calves. A sign of mild shin splints may mean you need to cut back on your running, or that your shoes are worn out and you need to run to the mall and get a new pair. If your shin splints are so bad you can’t run it’s probably best you see a doctor.

Knee injuries often occur in people involved in sports. Unsuitable contact forces upon the knee may cause injuries to the knee through poor lower body posture. You may have to check your posture for this one. There are a few ways to prevent knee injuries; it goes as far back as before exercising. It is suggested to warm up by walking, bicycling or some form of low-impact activity. To alleviate pressure on your knees, stretch your quadriceps and hamstrings. Once again, make sure that your shoes are in good condition and fit properly and you may be able to avoid this type of training injuries.

Blisters may seem like an insignificant set back, however they have been acknowledged to keep people out of the gym. A day away, is a day lost. Blisters are generally caused by friction to the skin. Often found on the heels, soles of the feet, and palms of the hands the top layer of the skin separates from the second layer resulting in a little bubble. To prevent pain, infection, or blisters all together ensure that the shoes, socks and athletic equipment you are using is all fit to your body structure. If you have a blister-prone area, try taping it with duct tape, and make sure the area is as dry as possible at all times.

A rounded back not only has its disadvantage of giving you lower back pains but it also makes you appear as a hunchback. If you do not see that arch feature that makes your butt stick out, chances are your lower back is rounding during exercises. When exercising, your lower back should never be rounded. I repeat should never be rounded to avoid training injuries. Keeping an arch avoids stressing the discs in your spine allowing it to function properly. As long as the shape of your spine looks like a thin ‘S’ shape, you’re in the clear.

You can avoid training injuries to the body by understanding what causes them, taking precautions, and focusing on prevention. From a scrape when you were five years old to a knee injury in your 30’s, treatment is always necessary. If you do not treat an injury properly it may put you out of physical activity on a permanent basis.

Jiu-Jitsu and Weightloss, a Great Combination

Are you envious of the people at the gym working out that come across as if it’s so effortless they’re addicted? Well have I got some news for you, you can be one of them. Brazilian jiu-jitsu for weight loss is said to be addictive, and a workout that results in weight loss. Yes, that’s right; you can be addicted to weight loss.

 

I have learned that if there is one thing that society has in common, it is the issue of weight. Let me be as precise as possible, the issue of weight is never being too skinny, only too heavy. How many times have you heard yourself or someone else say “I look heavy”, “I feel heavy”, “I am heavy”? Now, here is where you disconnect your self from the rest of the whining yet do zilch people in our society. You do something about it, go out and get addicted to weight loss and Brazilian jiu-jitsu can help.

 

If you have ever seen a Samurai warrior movie you already know what jiu-jitsu looks like since that is, after all its origin. It is an ancient martial art which consists of punches, throws, kicks, and weapons. At the same time as grappling and ground fighting, commit to memory that leverage is one of the key techniques in the art of Brazilian Jiu-Jitsu. Practice makes perfect, and in order to be addicted to jiu-jitsu for weight loss you have to know the exact techniques.

 

Here is a modest plan you may want to follow to keep from becoming too addicted, but to ensure you are the right amount addicted. Try starting out with Brazilian jiu-jitsu 3-4 times a week and circuit training 2-3 times. If what you want to say at the end of this goal is “I look skinny”, “I feel fat”, “I am Skinny”, then I would also advocate throwing in running at least 2 times a week to start.

 

Let me be as precise as possible once again, you are not going to get the results you want within 2 weeks, nor without a suitable diet. The devil on your shoulder is going to have to reject laziness, Oreo’s and cupcakes. And the Angel in your head is going to have to say yes to protein. Fish, chicken, steak, vegetables, and baked potatoes should be on the top of your grocery shopping list from now on. For the sweet toothed, rice cakes and peanut butter is your new desert. Jiu-Jitsu alone is not the answer, but part of an overall plan.

 

I said you could be addicted to weight loss, I never said it would be effortless. It takes perseverance and aspiration. Jiu-jitsu for weight loss can not only turn out to be addictive in terms of weight loss, but also in terms of self defense. There is an old jiu-jitsu practice that puts your mind in a tranquil state where personal, emotional, or physical limitations are no longer present. Through jiu-jitsu you will see that it is the power in the mind that overpowers, not the body.