New Year's Resolution Must Haves to Get Results!

New Year's Resolution MUST DO's to Get Results In 2013!
Metabolic Workouts - Rest and Recovery - Track Your Progress

METABOLIC WORKOUTS

Interval Cardio Training: Try adding sprints to your workouts-- sprinting builds more muscle and helps aid in fat loss. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them. This high intensity cardio training will help boost metabolism meaning your body will burn more calories at rest and help drop those unwanted pounds. It raises and maintains your raised metabolism several hours after your sprint workout is over. That means that after your sprinting workout is finished, your body is still burning calories!

Metabolic Resistance Training: A good starting point is to pair full body exercises (ie. lunges and dumbell bicep curls) with a cardio burst (ie. running in place, jumping jacks, ice skaters 10-60 seconds depending on exercise level). You keep your heart rate elevated in between sets instead of the traditional rest period.  This form of training will also be more enjoyable because you're constantly mixing things up and stopping your body from adapting, therefore you will see results!

REST AND RECOVERY

Sleep: Your body needs 6-8 hours of good sleep each night! Sleep deprivation slows your metabolism so you burn fewer calories; it increases your appetite and creates an almost insatiable hunger. Sleep also helps build muscle.  Don't let all your hard work go to waste!

Drink WATER and take multi-vitamin:  Water helps the body feel full which helps prevent overeating.  It prevents dehydration which plays a major role in muscle building and repair.  A multivitamin will make sure your body has everything it needs in order to get all the essential nutrients! 

Increase Protein Intake:  It helps you build muscle, lose weight, feel full, and even fights off aging and disease.   Sometimes your budget—or your schedule—makes it tough to eat all the chicken and steak your body requires. Try adding a protein shake after your workout or first thing in the morning.  This is the efficient and cost-effective way to make sure you don't fall short of your protein goals.

TRACK YOUR PROGRESS

Log Food Intake:  Research shows just writing down your calories and logging your food will help increase weight loss!  You can use a food journal or there are many apps like myfitnesspal or ifit that can easily track your food on your smart phone or computer. 

Exercise Trackers:  For the more gadget oriented person, fitbit or nikefuel are good biometric tools to help track your exercise and keep you consistently aware of your activity level.   It even monitors your sleep patterns! 

Whatever your new year's resolution and fitness goals might be, make sure you set goals, be consistent and get rest when needed!  Good luck and stay healthy! 

Questions?  Feel free to contact me!
justin@yourfitnessedge.com
www.yourfitnessedge.comn

8 "SCARY" FOOD MYTHS BUSTED!!!

 

“SCARY" NUTRITION MYTH	MYTH BUSTED	TRY THIS!
Fat Will Make You Fat!	Unsaturated fats:good health benefits	nuts, salmon, olive oil
Bread Will Make You Fat!	Fiber slows digestion	whole grains
Snacking Will Make You Fat!	Snacking maintains blood-sugar levels	high protein, low sugar
Coffee is Ruining Your Health!	Coffee is good source of antioxidants	black cofee
Thinking About Food Makes You Obsessed With Eating!	Planning ahead helps ward off hunger	cook meals at home
Dessert Will Ruin Your Life!	Eliminating foods results in binge mode	small, low calorie
Red Meat Will Give You a Heart Attack!	Complete protein with amino acids	lean cut red meat
Eggs are Cholesterol Bombs!	Egg yolks are good source of HDL	eggs for breakfast

 

Leftover Halloween Candy! Is it worth the calories?

Which Halloween candy has the most calories per serving?

*Plain Fun Size M&M's

*Miniature Snickers
*Fun Size Kit Kat
*Candy Corn

One Fun Size bag of M&M's has about 88 calories! Research studies show running on the treadmill for 1 mile burns approximately 120 calories and walking at a brisk pace about 80. Really? That means I'll have to run an extra 7.5 miles to burn off those 10 pieces of leftover Halloween candy I've eaten over the last couple days? Ok, I know it's not really calories in calories out but it does put it into perspective. Those innocent little pieces of leftover candy add up quick! Best bet...throw it out or give it away and get an extra workout in this week! The extra calories are not worth it especially with the holidays coming up.

Need a new cardio and strength program or just some exercise or nutrition advice? Feel free to email me at justin@yourfitnessedge.com

Looking to get lean in less time?   Ask me how to maximize your metabolism with our EDGE M30 Training Program.

May 2011, Exercise Is Medicine Month, Lauds The Benefits Of Physical Activity

May 2011, Exercise Is Medicine Month, Lauds The Benefits Of Physical Activity

The fourth annual Exercise is Medicine® Month kicks off on Sunday, celebrating the health benefits of exercise and offering resources to get people moving.

"Everyone should start or renew an exercise program now as an investment in life-long health," said Robert E. Sallis, M.D., FACSM, chair of Exercise is Medicine. "Every person, regardless of age or health, is responsible for his or her own physical activity. There are far more reasons to exercise than excuses not to."

Exercise Lowers Health Care Costs

Research shows that exercise helps treat and prevent more than 40 chronic diseases, such as diabetes, heart disease, obesity and hypertension.

"While there are numerous reasons for soaring health care costs, one undeniable explanation is the poor physical health of so many Americans," said Sallis. "Exercise is something every person can do to control the rising costs of health care and improve quality of life."

A Two-Way Street

Starting a physical activity program can be as simple as taking a brisk walk each day and gradually building up frequency and duration. Patients are encouraged to talk to their health care provider for an exercise prescription if additional advice and guidance are needed.

High Intensity Cardio Increases Metabolism!

Unless you're training for a marathon, skip long, slow, distance running -- sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them.  This high intensity cardio training will help boost metabolism meaning your body will burn more calories at rest and help drop those unwanted pounds.  

One of the best and most efficient exercises to raise your metabolism to new heights is sprinting. Compared to jogging, sprinting does require more effort, but the effort is well worth it. Jogging raises your metabolism only during the time that you are performing the exercise. Sprinting, on the other hand, raises and maintains your raised metabolism several hours after sprint workout is over. That means that after your sprinting workout is finished, your body is still consistently burning calories, unlike jogging. One published study showed that sprint training for 2.5 hours a week is as efficient as moderate exercise, such as jogging, for 10.5 hours a week. Sprint training, in effect, is nearly 5 times more efficient with regards to time. This means that although you are working harder, you can actually exercise less to gain the same health benefits of jogging. This high intensity cardio allows you to workout out less, compared to traditional cardio, and rest more. Perfect for those individuals who have busy schedules and looking for a quick workout.

Always remember to warm up stretch properly before your sprinting workout.  For more workout ideas feel free to contact me at Justin@yourfitnessedge.com.  

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Breakfast 101

What's For Breakfast?

Over the last couple weeks one of the questions I have gotten is "So, what do you eat for breakfast?"  Breakfast is the most important meal of the day, however, it is also usually the most skipped meal of the day!  Usually the excuse is I don't enough time. 

Breakfast is very important.  It provides us with the energy and nutrients that lead to increased concentration for rest of the day preventing that mid morning slump. According to Bonnie Spring, Ph.D. , University of Health Sciences/Chicago Medical School, "Eating breakfast of any kind prevents many of the adverse effects of fasting, such as irritability and fatigue.  Breakfast can establish the tone either good or bad for the next 16 hours.  Why not treat yourself to a nice meal and a quality hour to collect yourself and focus on what's important?

Studies show that breakfast can be important in maintaining a healthy body weight. Researchers from the National Weight Control Registry, a database of more than 3,000 people who have lost at least 60 pounds and kept it off for an average of 6 years, found that eating breakfast every day was a weight control strategy for 78% of the people in the registry. People who kept off weight long-term also reported eating a low-fat diet and exercising for an hour or more each day.

Hunger sets in long before it's time for lunch, but because it's not convenient to eat properly, many people who have not eaten breakfast snack on foods that are high in fat and sugar. By skipping that breakfast you are unlikely to make up your daily requirements for the essential vitamins and minerals that a simple breakfast would have provided.


Don't have enough time????

• Pick 2-3 foods, including at least one from each of the following food groups: bread and grain (i.e. High fiber cereal, whole grain toast); protein and milk product (i.e. low-fat yogurt, low-fat milk. lean meat); fruit or vegetable group (i.e bananas, citrus fruits, mixed veges) 
• Prepare your grocery list and make sure breakfast items are included.
• Make an omelet! You can shorten preparation time by chopping up your vegetables ahead of time. Still takes too long?  Mix egg beaters and vegetables and throw in the microwave. 
• Get up 15 minutes earlier.  You can fix and consume a healthy breakfast in 15 minutes or less.
• Plan ahead to eat breakfast.  This means you should decide what you are going to eat for breakfast before the next morning.   You can save time by putting out the box of cereal or cutting up some fruit the night before.
• Make a whey protein smoothie and add fresh/frozen fruit.  It's fast, easy and you can drink your breakfast on the way to work!

Of course what you eat is just as important as making sure you eat. So back to the question, What do I eat for breakfast?  When I'm in a hurry this is my typical weekly breakfast...protein oatmeal, low fat yogurt and fruit(grapes, banana, strawberries, cantaloupe), skim milk and coffee.  When I have more time I will make a big omelet with chopped up veges, lean turkey, feta cheese, tomatoes, and jalapenos!!  This may not be the best breakfast for everyone, but I have found a combination that works best for me and my body.  Use an online tracking system or sit down with someone to determine the right formula for losing or gaining weight! 

Here is my quick Protein Oatmeal recipe. 

•  2 packets of instant oatmeal (flavored/low sugar)
•  1/2 cup carton egg white
• 2-2 1/2 cups milk 1% or skim

Mix together in large microwave safe dish and place on high about 3minutes.  Make sure it doesn't overflow, otherwise you will have a big mess to clean up.  It has the same consistency as regular oatmeal but increases the protein by about 15-20grams! 

As always feel free to email Derek or I any questions or to set up a consultation Justin@yourfitnessedge.com.