We may have been lucky with some mild temperature days this winter, but usually fluctuation of temperature can cause many people to be sick, particularly the cold/flu. However, if you take care of your body and be aware of your surroundings, you can prevent yourself from getting sick. Here are some health tips that can help you stay healthy during the winter months and keep your workouts strong and consistent.
Wash your hands regularly: This seems like a no-brainer, but sometimes in our hectic lives something as simple as washing hands can often be neglected. This is especially important if your profession involves touching other people or handling equipments that others use, such as a gym. Hand sanitizer is okay if your not around a sink, but washing your hands is best.
Stay hydrated: As important as it is to stay hydrated, it's even more important during winter. The air is dryer during the winter months, which will also dry out your body. In order for your immune system to stay strong, your body needs enough water. Also, breathing in too much dry air is not good for the lungs which is one of the reasons why chest congestion is common. During the winter, consume an extra 24-32 oz of water, and if the air is dry in your bedroom, use a humidifier.
Eat smart: Vitamins such as A,C,E are great immune boosters and aid in cold/flu prevention. So, eat plenty of fruits (particularly citrus fruits), veggies, fortified grains (cereals), and drink green tea. Eating high calorie, heavy foods forces the body to work too hard to digest it and during the winter months, the body works hard enough to keep you warm and fight any infection from the environment. If the body works too hard, you can get sick.
Keep clothes dry: If you decide to do your cardio prior to weight training and you break a great sweat, change to a dry shirt before hitting the weights. The sweat on the shirt will get cold on you and that can get you sick. In my workout routine, I usually pack 3 shirts. Sometimes I don't get to the third shirt, but you're better off having an extra one than not enough.
Know your body: It's very important to know your body when working out. If you feel under the weather, think twice before attempting to workout. You don't want to get worse and if you're at a gym, you can get other people sick. For those that love cardio, especially runners, do not workout if you have a congested chest. I always say if your congested from the neck up, you're good to go. However, if its below the neck, take a few days off. Ignoring it can turn into something worse like bronchitis or a sinus infection. One time I had a congested chest and instead of taking a few days off to feel better, I ignored it. As a result, I got a sinus infection and I was out for a month! I guess I learned the hard way (lol).
Get plenty of rest: I know for some people it's hard to get enough sleep. With raising little kids or a demanding work schedule, it is hard to get sufficient rest. The average person sleeps only 5-6 hrs daily, which I still find mind-boggling. In my opinion, it's important to get at least 7-8 hrs of rest daily, in order for your body to repair itself from daily stress. Too much stress will weaken your immune system and make you more susceptible to getting sick. If you can only get 5-6 hrs during the night and you have some time during afternoon, try to get an hour nap. Now of course, that's not practical for those that have to work all day. So, in that case, try to sleep at least an hour earlier at night.
Hopefully these tips will keep you from getting sick and therefore remain consistent in your workout routine. There's no perfect way to prevent a cold/flu, but if you take care of your body and keep aware of your surroundings, you should be okay. STAY FIT!
Wednesday, January 18, 2012
Thursday, June 2, 2011
"Beat the Heat" when exercising outdoors
Well folks, it's that time of year where the weather is getting hotter and with the combination of humidity, it can be dangerous to workout outdoors without proper precautions. Here are some tips that will help you "Beat the Heat" and keep your workouts outdoors going strong.
- Hydrate, Hydrate, Hydrate: Obviously, it is important to hydrate as you're workout out. However, in the hot summer months, it's even more important to hydrate prior to your workout. Many people do not drink enough fluids throughout the day (3 liters for women and 4 for guys). You should drink about 32oz of liquids, little by little, two hours before your outdoor workout. If you're into endurance sports and are exercising over an hour, add a sports drink to your 32oz of liquids. Drink post workout too, at least 24oz. A good indicator of hydration is when you go to the bathroom and your urine is pale yellow to clear.
-Stay away for cotton clothing: Your workout attire should consist of a polyester material, such as the "dry fit" clothing (shirts, shorts and even socks). It will wick away the moisture from your body and keep you cool. Wearing cotton clothing will retain heat and combine that with the outdoors temps, spells bad news.
-Workout morning or evening: The best times to get in a summer outdoor workout are either early in the morning or in the evening before the sun goes down. The temps won't be as hot as midday and you don't have to worry about the sun beating down on you.
-Apply sunscreen: Of course this is a no-brainer, but this is just as important on cloudy summer days too. The UV index is always high during the peak of the day, even on cloudy days. There were times were I would go for a long run on a cloudy day and come back sunburned. Sure it looks cool (lol) but definitely not good for the skin.
-Pick areas with most shade: As a distance runner, one thing I like to do is to create routes that contain a lot of shade. It will probably be hard in areas with no trees, however, wearing a light colored hat and sunglasses will help, if trees are hard to find. If it's also humid, it might not help much, but at least the sun won't beat down on you.
-Eat well prior to workout: The body is going to work extra hard when exercising outdoors in the heat. Therefore, it's important fuel yourself prior to your workout. A combination of high carbohydrates and moderate amount of protein (around 200 total calories) at 45-60 minutes prior to exercise is best. This will provide the body with enough energy to allow you to train effectively.
As an endurance athlete, these tips have helped me train in peak form during these hot summer months and I know they will help you too. If you have any questions regarding any health and fitness topics or if you need help reaching a fitness goal and need a trainer, feel free to email me at shadi@getfitwithshadi.com. TRAIN STRONG!!
- Hydrate, Hydrate, Hydrate: Obviously, it is important to hydrate as you're workout out. However, in the hot summer months, it's even more important to hydrate prior to your workout. Many people do not drink enough fluids throughout the day (3 liters for women and 4 for guys). You should drink about 32oz of liquids, little by little, two hours before your outdoor workout. If you're into endurance sports and are exercising over an hour, add a sports drink to your 32oz of liquids. Drink post workout too, at least 24oz. A good indicator of hydration is when you go to the bathroom and your urine is pale yellow to clear.
-Stay away for cotton clothing: Your workout attire should consist of a polyester material, such as the "dry fit" clothing (shirts, shorts and even socks). It will wick away the moisture from your body and keep you cool. Wearing cotton clothing will retain heat and combine that with the outdoors temps, spells bad news.
-Workout morning or evening: The best times to get in a summer outdoor workout are either early in the morning or in the evening before the sun goes down. The temps won't be as hot as midday and you don't have to worry about the sun beating down on you.
-Apply sunscreen: Of course this is a no-brainer, but this is just as important on cloudy summer days too. The UV index is always high during the peak of the day, even on cloudy days. There were times were I would go for a long run on a cloudy day and come back sunburned. Sure it looks cool (lol) but definitely not good for the skin.
-Pick areas with most shade: As a distance runner, one thing I like to do is to create routes that contain a lot of shade. It will probably be hard in areas with no trees, however, wearing a light colored hat and sunglasses will help, if trees are hard to find. If it's also humid, it might not help much, but at least the sun won't beat down on you.
-Eat well prior to workout: The body is going to work extra hard when exercising outdoors in the heat. Therefore, it's important fuel yourself prior to your workout. A combination of high carbohydrates and moderate amount of protein (around 200 total calories) at 45-60 minutes prior to exercise is best. This will provide the body with enough energy to allow you to train effectively.
As an endurance athlete, these tips have helped me train in peak form during these hot summer months and I know they will help you too. If you have any questions regarding any health and fitness topics or if you need help reaching a fitness goal and need a trainer, feel free to email me at shadi@getfitwithshadi.com. TRAIN STRONG!!
Wednesday, January 12, 2011
How to alleviate the nagging pain of Sciatica
Sciatica is a very common condition in many adults, between the ages of 30 and 50 years old. Sciatica is pain resulting from the irritation or inflammation of the sciatic nerve, the longest and biggest nerve of the body. The sciatic nerve runs from your lower back to the lower part of your leg and is responsible for the movement of your legs.
Now, there are a couple of reason on how you get sciatica. If you have a herniated disc in your lower back, the protrusion of the disc can jab at the nerves that form the sciatic nerve, and as a result cause an inflammation. You can also get it if you have a condition called lumbar spinal stenosis. That is when there is a narrowing of the spinal canal where the spinal cord is located. The narrowing can also jab at the nerves that form the sciatic nerve. Another way you can get sciatica is from a condition called the piriformis syndrome. I believe this is the most common, but fortunately easiest to treat. This syndrome is usually due to the weakness of piriformis muscle, located in the butt area and very close to the sciatic nerve. If the muscle become weak and tight, it can actually touch the nerve and over time cause pain.
There are exercises that can help treat and lessen the pain associated with sciatica. Now of course there are degrees of sciatica. For some it can get to a point where the pain is so severe that surgery is necessary. If you stretch and strengthen your lower back, glutes, and hamstrings, you can eliminate almost all of the pain.
Stretching exercises
Glute Stretch: You're on the ground on all fours. Bring the left leg forward and then collapse left hip to the left side. Keep the upper body flat with arms out front and the right leg completely extended. You should feel a stretch on the left buttocks area. Hold for 20 seconds and switch. Perform 2-3 stretches each side.
Cobra Stretch: Laying on your stomach, bring your upper body up while keeping your lower body on the ground. Good for lower back. Hold for 20 seconds. Perform 2-3 stretches.
Arm Tucks: Another great one for the lower back. You're on all fours. Take left arm and slide it under the right arm and go as far to the right as you can. You will feel the stretch on your back. Hold for 20 seconds and switch. Perform 2-3 stretches each.
Hamstring Stretch: Simply sit down with legs out to the side and lean forward towards one leg. Now, if your hamstring is tight, which I believe is most likely if you have sciatica, take a hand towel and place it over your foot when you stretch. Using the towel, gently pull yourself toward your foot until you feel tension. Hold for 20 seconds, then switch. Perform 2-3 stretches each.
Strength exercises
Hip raises: Laying on your back with knees bent and arms out to the side, lift your hips as far as you can until you form an almost diagonal line with you body. Hold for a second and squeeze your butt, then lower hips as low as you can without it touching the ground. If that's easy, then do one legs at a time, with the free leg straight out and off the ground. Perform 15-20 reps, 2-3 sets.
Planks: Great for strengthening your core. Lay on your stomach, with your forearms on the ground. Lift your body off the ground. The only parts of the body on the ground are your forearms and toes. Start the hold for at least 30 seconds and over time build to 90 seconds.
There are more stretching and strengthening exercises out there, but these are some of the common ones. They do help a great deal. One of my clients has lumbar spinal stenosis with sciatica and after working for a while using these exercises as well as other exercises, he literally has no more sciatica pain. This has to be done on a consistent basis in order for this to work. Otherwise the pain will come back. Also, if you work at a job where you sit a lot, that can contribute to a weak piriformis muscle and if you do not strengthen and stretch your butt muscles, you may get sciatica over time. So, for every hour of sitting, take the last 5-10 minutes and walk around, in order to get those glutes moving.
Hope this works for anyone suffering from sciatica and if you have any questions, you can find me on facebook or email me at shadi@getfitwithshadi.com.
Now, there are a couple of reason on how you get sciatica. If you have a herniated disc in your lower back, the protrusion of the disc can jab at the nerves that form the sciatic nerve, and as a result cause an inflammation. You can also get it if you have a condition called lumbar spinal stenosis. That is when there is a narrowing of the spinal canal where the spinal cord is located. The narrowing can also jab at the nerves that form the sciatic nerve. Another way you can get sciatica is from a condition called the piriformis syndrome. I believe this is the most common, but fortunately easiest to treat. This syndrome is usually due to the weakness of piriformis muscle, located in the butt area and very close to the sciatic nerve. If the muscle become weak and tight, it can actually touch the nerve and over time cause pain.
There are exercises that can help treat and lessen the pain associated with sciatica. Now of course there are degrees of sciatica. For some it can get to a point where the pain is so severe that surgery is necessary. If you stretch and strengthen your lower back, glutes, and hamstrings, you can eliminate almost all of the pain.
Stretching exercises
Glute Stretch: You're on the ground on all fours. Bring the left leg forward and then collapse left hip to the left side. Keep the upper body flat with arms out front and the right leg completely extended. You should feel a stretch on the left buttocks area. Hold for 20 seconds and switch. Perform 2-3 stretches each side.
Cobra Stretch: Laying on your stomach, bring your upper body up while keeping your lower body on the ground. Good for lower back. Hold for 20 seconds. Perform 2-3 stretches.
Arm Tucks: Another great one for the lower back. You're on all fours. Take left arm and slide it under the right arm and go as far to the right as you can. You will feel the stretch on your back. Hold for 20 seconds and switch. Perform 2-3 stretches each.
Hamstring Stretch: Simply sit down with legs out to the side and lean forward towards one leg. Now, if your hamstring is tight, which I believe is most likely if you have sciatica, take a hand towel and place it over your foot when you stretch. Using the towel, gently pull yourself toward your foot until you feel tension. Hold for 20 seconds, then switch. Perform 2-3 stretches each.
Strength exercises
Hip raises: Laying on your back with knees bent and arms out to the side, lift your hips as far as you can until you form an almost diagonal line with you body. Hold for a second and squeeze your butt, then lower hips as low as you can without it touching the ground. If that's easy, then do one legs at a time, with the free leg straight out and off the ground. Perform 15-20 reps, 2-3 sets.
Planks: Great for strengthening your core. Lay on your stomach, with your forearms on the ground. Lift your body off the ground. The only parts of the body on the ground are your forearms and toes. Start the hold for at least 30 seconds and over time build to 90 seconds.
There are more stretching and strengthening exercises out there, but these are some of the common ones. They do help a great deal. One of my clients has lumbar spinal stenosis with sciatica and after working for a while using these exercises as well as other exercises, he literally has no more sciatica pain. This has to be done on a consistent basis in order for this to work. Otherwise the pain will come back. Also, if you work at a job where you sit a lot, that can contribute to a weak piriformis muscle and if you do not strengthen and stretch your butt muscles, you may get sciatica over time. So, for every hour of sitting, take the last 5-10 minutes and walk around, in order to get those glutes moving.
Hope this works for anyone suffering from sciatica and if you have any questions, you can find me on facebook or email me at shadi@getfitwithshadi.com.
Tuesday, August 10, 2010
Not enough time, get a great workout in less than 15 minutes!!
Although it is important to add an effective workout regimen as a part of our daily lifestyle, we live in a society where sometimes making time to workout can be pretty hard. We all have busy lives, whether it would be career or family life. Well, in this blog, here is a way you can get a decent, efficient workout in less than 15 minutes! I normally do these workouts in the times where I'm not able to fit in a thorough workout. Just remember, this is not a replacement to your normal workout routine, but a backup plan to maintain what you have been working for, all this time. This particular workout is a circuit that utilizes mostly body weight exercises and a pair of dumbbells.
Emergency workout plan
Emergency workout plan
Below I'm going to list a series of exercises that should be done back to back with 30-45 second rest between exercises. Perform 15 reps/1 set for each exercise. Alternate upper and lower body exercises in order to provide adequate rest to prior muscles groups exercised. Most of all, know your body! If you're still breathing hard after the rest period, take another minute.
Push-ups: It's a simple exercise. Make sure the body is straight, throughout the push-up. If the push-up is too hard, drop to your knees, but maintain form.
Front/Side Lunges: Standing with feet together, take one leg forward and perform a straight lunge. After that, go back to original position. Then, with the same leg, bring it out to the side and lunge down. After that, go back to original position and start again with the same leg (front then side lunge). This can be tough on cardio. So start with 10 reps on each leg and work your way up to 15. Use no weight at first to get the form, then add a dumbbell.
Planks: Lay on your stomach, place forearms on the ground, and lift your body up so only your forearms and toes are on the ground. Make sure the hips and back are leveled with your upper body. Start with 30 seconds and work your way up to a minute. If it's too hard, regress to your knees.
Couch Triceps Dips: Start by sitting on the edge of your couch, with hands place on your side on the edge. Take you butt off the couch, so the hands are the only parts of the body on the couch. Keep the legs straight out, elbows along your side, and lower your body slowly until you feel a stretch along the chest and shoulder area. then lift up back to original position and lower again.
Step -ups: Using a pair of dumbbells and the first two steps of your staircase, place one foot on the second step and lift your body up until you reach the step. Then step down back to original position. Make sure the original foot stays on the second step for the entire 15 reps. Then switch.
Push-up planks: Starting on plank position, take one arm and push yourself up to the point where your body ends up on push-up position. From here you can do a push-up, but that's an option. Once your in push-up position, lower your body back to plank position (forearms on the ground). Thorough the exercise, make sure the hips stay leveled with your hips.
Ab Twists: Have a seat on the ground and with a dumbbell, lean back slightly and rotate from one side to the other. Rotating both sides is equal to one rep. Perform 15-20 reps.
Walking lunges: Very simple. Lunge downwards in a walking manner, alternating legs. Use a pair of dumbbells. Walk to a point where each leg performs 8 reps each, then turn around for another 8 reps each. If you're breathing hard at the mid point, take a minute to catch your breath.
Biceps curls: Simple exercise, using a pair of dumbbells Just make sure the elbows stay alongside your body, the whole time. When curling down, allow the arm to come all the way down before lifting up again.
Squat Thrusts: Standing in a straight position, place hands on the ground and extend legs out, so your body ends in a push-up position. You can do a push-up here, but that's an option. Then bring legs back towards your arms then stand up. This is a tough cardio exercise. Start with 10 and work up to 15 reps.
This is basically a great quick workout that will pump up your upper/lower body, while getting a cardio workout. This will help jump start your metabolism and burn more calories. Stretch before and after the workout. I normally do these exercises, when times are tight or after a run. It takes me less than 15 minutes and it really keeps my strength up. I know it can do the same for you. Again, this is not a replacement to your normal workout routine. It's an emergency workout, that way you do not lose any muscle or strength, and keep the weight down. Any questions, email me at shadi@getfitwithshadi.com or you can find me on facebook. Enjoy!
Push-ups: It's a simple exercise. Make sure the body is straight, throughout the push-up. If the push-up is too hard, drop to your knees, but maintain form.
Front/Side Lunges: Standing with feet together, take one leg forward and perform a straight lunge. After that, go back to original position. Then, with the same leg, bring it out to the side and lunge down. After that, go back to original position and start again with the same leg (front then side lunge). This can be tough on cardio. So start with 10 reps on each leg and work your way up to 15. Use no weight at first to get the form, then add a dumbbell.
Planks: Lay on your stomach, place forearms on the ground, and lift your body up so only your forearms and toes are on the ground. Make sure the hips and back are leveled with your upper body. Start with 30 seconds and work your way up to a minute. If it's too hard, regress to your knees.
Couch Triceps Dips: Start by sitting on the edge of your couch, with hands place on your side on the edge. Take you butt off the couch, so the hands are the only parts of the body on the couch. Keep the legs straight out, elbows along your side, and lower your body slowly until you feel a stretch along the chest and shoulder area. then lift up back to original position and lower again.
Step -ups: Using a pair of dumbbells and the first two steps of your staircase, place one foot on the second step and lift your body up until you reach the step. Then step down back to original position. Make sure the original foot stays on the second step for the entire 15 reps. Then switch.
Push-up planks: Starting on plank position, take one arm and push yourself up to the point where your body ends up on push-up position. From here you can do a push-up, but that's an option. Once your in push-up position, lower your body back to plank position (forearms on the ground). Thorough the exercise, make sure the hips stay leveled with your hips.
Ab Twists: Have a seat on the ground and with a dumbbell, lean back slightly and rotate from one side to the other. Rotating both sides is equal to one rep. Perform 15-20 reps.
Walking lunges: Very simple. Lunge downwards in a walking manner, alternating legs. Use a pair of dumbbells. Walk to a point where each leg performs 8 reps each, then turn around for another 8 reps each. If you're breathing hard at the mid point, take a minute to catch your breath.
Biceps curls: Simple exercise, using a pair of dumbbells Just make sure the elbows stay alongside your body, the whole time. When curling down, allow the arm to come all the way down before lifting up again.
Squat Thrusts: Standing in a straight position, place hands on the ground and extend legs out, so your body ends in a push-up position. You can do a push-up here, but that's an option. Then bring legs back towards your arms then stand up. This is a tough cardio exercise. Start with 10 and work up to 15 reps.
This is basically a great quick workout that will pump up your upper/lower body, while getting a cardio workout. This will help jump start your metabolism and burn more calories. Stretch before and after the workout. I normally do these exercises, when times are tight or after a run. It takes me less than 15 minutes and it really keeps my strength up. I know it can do the same for you. Again, this is not a replacement to your normal workout routine. It's an emergency workout, that way you do not lose any muscle or strength, and keep the weight down. Any questions, email me at shadi@getfitwithshadi.com or you can find me on facebook. Enjoy!
Tuesday, July 20, 2010
10 Fat Burning Foods
If you are looking to lose weight, it's going to take more than just exercising to make it happen. It will also good eating habits and in this blog, I will talk about 10 foods that are sure to keep that metabolism burning and fat away from the body.
Beans: Beans are very high in fiber, which will help you stay full and therefore eat less. However, this is a special high fiber food. Studies show that beans can increase the hormone, cholesystokinin, which acts as an appetite suppressant. So, try adding beans to your salad or have a hearty soup rich in legumes.
Milk: There's a reason why milk "does a body good". Milk contains calcium which normally acts as a metabolism booster. Having 1200-1300 mg of calcium/day will not only keep your bones strong, but also keeps your body burning fat.
Green Tea: This tea has a powerful antioxidant called catechins (specifically EGCG), that will boost you metabolism and burn fat. EGCG not only speeds metabolism, but studies show that it can actually lower LDL cholesterol, which is the bad cholesterol.
Whole Grain Cereal: These types of cereals are both high in fiber and complex carbohydrates, which can keep you full and keep insulin levels low. By keeping insulin levels low, your body will keep away from potential food cravings, which is usually the main culprit for overeating and ultimately, weight gain.
Grapefruit: This is one of the few fruits that can help you curb your appetite. Studies show that having grapefruit as a part of a diet can help you lose weight. There is a phyto-chemical compound in there that can help keep insulin levels low. Low insulin levels will allow the body to convert calories into energy, which is a plus.
Jalapeno/Habanero Peppers: These intensely hot peppers contain a chemical, called capsaicin, which speeds your metabolism, not to mention provide its bold flavor. You can add this pepper on sauces or other cooking recipes, to give you that extra kick.
Lean Beef: Beef is high in protein and also has a special amino acid, leucine, which studies show help lose weight and burn fat. High protein foods take a while to digest. Therefore, the body is going to burn extra calories to complete this process. Just make sure it's LEAN. Any cuts ending in "loin" or "round" have the least fat. If your making burgers, go for ground sirloin instead of chuck.
Nuts: These tasty snacks are loaded with good nutrients. Different nuts have different types of nutrients. All contain unsaturated healthy fats, and high fiber, which both will curb appetite. Walnuts contains omega 3 fatty acids which is great for recovery and brain function. Pecans and Almonds can help reduce risks of heart disease. Although they are beneficial, they are also loaded with calories. One ounce (small handful) is all you need to reap the benefits, and go for the unsalted version too.
Salmon/Tuna: These two particular fish can help lower the levels of a hormone called leptin, which will allow the body to burn more calories, according to a recent study. High leptin levels are correlated with low calorie burn. They also have Omega 3 fatty acids, which lowers risk of heart disease, maintain healthy brain function, and enhance muscle recovery.
Tofu: This food has many benefits. For one, it contains calcium which keeps bones strong and metabolism high. It's also low in fat and pretty high in protein, which will fill you up. Most importantly, it has a compound called isoflavones which is proven to lower risks of breast and prostate cancer, heart disease, and osteoporosis. You can add tofu in soups, salads, etc. It's usually bland, but little seasoning will do the trick.
There are many foods that can help you burn fat. Key things to always remember, high metabolism and low insulin levels. Wholesome high fiber foods as well as protein rich foods keep insulin levels low and calories constantly burning. If you keep that in mind, stay hydrated and keep exercising, you are sure to not only lose weight, but keep it off. GET FIT!!
Beans: Beans are very high in fiber, which will help you stay full and therefore eat less. However, this is a special high fiber food. Studies show that beans can increase the hormone, cholesystokinin, which acts as an appetite suppressant. So, try adding beans to your salad or have a hearty soup rich in legumes.
Milk: There's a reason why milk "does a body good". Milk contains calcium which normally acts as a metabolism booster. Having 1200-1300 mg of calcium/day will not only keep your bones strong, but also keeps your body burning fat.
Green Tea: This tea has a powerful antioxidant called catechins (specifically EGCG), that will boost you metabolism and burn fat. EGCG not only speeds metabolism, but studies show that it can actually lower LDL cholesterol, which is the bad cholesterol.
Whole Grain Cereal: These types of cereals are both high in fiber and complex carbohydrates, which can keep you full and keep insulin levels low. By keeping insulin levels low, your body will keep away from potential food cravings, which is usually the main culprit for overeating and ultimately, weight gain.
Grapefruit: This is one of the few fruits that can help you curb your appetite. Studies show that having grapefruit as a part of a diet can help you lose weight. There is a phyto-chemical compound in there that can help keep insulin levels low. Low insulin levels will allow the body to convert calories into energy, which is a plus.
Jalapeno/Habanero Peppers: These intensely hot peppers contain a chemical, called capsaicin, which speeds your metabolism, not to mention provide its bold flavor. You can add this pepper on sauces or other cooking recipes, to give you that extra kick.
Lean Beef: Beef is high in protein and also has a special amino acid, leucine, which studies show help lose weight and burn fat. High protein foods take a while to digest. Therefore, the body is going to burn extra calories to complete this process. Just make sure it's LEAN. Any cuts ending in "loin" or "round" have the least fat. If your making burgers, go for ground sirloin instead of chuck.
Nuts: These tasty snacks are loaded with good nutrients. Different nuts have different types of nutrients. All contain unsaturated healthy fats, and high fiber, which both will curb appetite. Walnuts contains omega 3 fatty acids which is great for recovery and brain function. Pecans and Almonds can help reduce risks of heart disease. Although they are beneficial, they are also loaded with calories. One ounce (small handful) is all you need to reap the benefits, and go for the unsalted version too.
Salmon/Tuna: These two particular fish can help lower the levels of a hormone called leptin, which will allow the body to burn more calories, according to a recent study. High leptin levels are correlated with low calorie burn. They also have Omega 3 fatty acids, which lowers risk of heart disease, maintain healthy brain function, and enhance muscle recovery.
Tofu: This food has many benefits. For one, it contains calcium which keeps bones strong and metabolism high. It's also low in fat and pretty high in protein, which will fill you up. Most importantly, it has a compound called isoflavones which is proven to lower risks of breast and prostate cancer, heart disease, and osteoporosis. You can add tofu in soups, salads, etc. It's usually bland, but little seasoning will do the trick.
There are many foods that can help you burn fat. Key things to always remember, high metabolism and low insulin levels. Wholesome high fiber foods as well as protein rich foods keep insulin levels low and calories constantly burning. If you keep that in mind, stay hydrated and keep exercising, you are sure to not only lose weight, but keep it off. GET FIT!!
Thursday, July 1, 2010
Dynamic Stretching vs. Static Stretching
I'm sure you know that it is important to stretch as a part of your workout. Some people say it's better to stretch before your workout and some say it's better to stretch after a workout. I believe it's important to stretch before and after your workout. However, there are different types of stretches and some types can hinder performance in your workout. What I will talk about are two types of stretching techniques, dynamic stretching and static stretching. There are branches below these two types, but we'll just talk about these for now.
Dynamic Stretching (DS) techniques is used primarily prior to a sporting regimen or event, since performance is very important, but it is effective in any regimen. When working out, it's important to perform well in order to get effective results. DS is performed prior to your workout and involves using the movement of whatever the workout entails as part of the stretching. For example, if you're a runner some common DS techniques are high knees, light front and side leg swings, and heel kicks. If you're a tennis player, a common technique would be a light lateral shuffle from one side to the other. For regimens or sports that involve upper body movement, you can take a light band and perform the movement that you would be using in your workout. If you're a baseball player, use the band to simulate the swing of the bat or a throw. If you're lifting weights and you're doing a chest workout, use the band and perform a couple of chest flies. I personally consider DS techniques as an activator for your muscle. It will wake up those certain muscles and get them ready to perform. Studies show that this method is a great way to stretch them without hindering performance.
Static Stretching (SS) techniques are performed after your training regimen. This is the technique that we all consider as the "normal stretch", that we see all the time. It's done by stretching that particular muscle to a point of tension and holding that position for a period of time, which is usually 15 to 20 seconds. The reason why SS is not a good idea to do before your workout is because this technique can hinder performance. Studies show that holding a stretch to the point of tension for a period of time can apply too much stress in the area and tire the muscle. Although SS is a fantastic way to increase and maintain flexibility, it's not the wisest technique to perform before a workout, especially if the workout involves competition. Yoga is a perfect example of SS. The muscles are over stretched for a period of time. If any of you take yoga, do you notice that the muscles feel a bit tired, after class is over?? It should feel tired. The muscles stretch to the point of exhaustion. So, it's not a good idea to workout, like running, after a yoga class. You will definitely notice a difference in your performance.
Dynamic and Static stretching techniques are both very important in achieving great performance and maintain flexibility. Just make sure that it's done in the correct order. If done correctly, you will get great results and minimize risk of injury. If you have any questions, feel free to ask me on my facebook page. Simply go to my website www.getfitwithshadi.com and click on the facebook icon, on the bottom of my home page. Hope this blog helps and remember to GET FIT!!!
Dynamic Stretching (DS) techniques is used primarily prior to a sporting regimen or event, since performance is very important, but it is effective in any regimen. When working out, it's important to perform well in order to get effective results. DS is performed prior to your workout and involves using the movement of whatever the workout entails as part of the stretching. For example, if you're a runner some common DS techniques are high knees, light front and side leg swings, and heel kicks. If you're a tennis player, a common technique would be a light lateral shuffle from one side to the other. For regimens or sports that involve upper body movement, you can take a light band and perform the movement that you would be using in your workout. If you're a baseball player, use the band to simulate the swing of the bat or a throw. If you're lifting weights and you're doing a chest workout, use the band and perform a couple of chest flies. I personally consider DS techniques as an activator for your muscle. It will wake up those certain muscles and get them ready to perform. Studies show that this method is a great way to stretch them without hindering performance.
Static Stretching (SS) techniques are performed after your training regimen. This is the technique that we all consider as the "normal stretch", that we see all the time. It's done by stretching that particular muscle to a point of tension and holding that position for a period of time, which is usually 15 to 20 seconds. The reason why SS is not a good idea to do before your workout is because this technique can hinder performance. Studies show that holding a stretch to the point of tension for a period of time can apply too much stress in the area and tire the muscle. Although SS is a fantastic way to increase and maintain flexibility, it's not the wisest technique to perform before a workout, especially if the workout involves competition. Yoga is a perfect example of SS. The muscles are over stretched for a period of time. If any of you take yoga, do you notice that the muscles feel a bit tired, after class is over?? It should feel tired. The muscles stretch to the point of exhaustion. So, it's not a good idea to workout, like running, after a yoga class. You will definitely notice a difference in your performance.
Dynamic and Static stretching techniques are both very important in achieving great performance and maintain flexibility. Just make sure that it's done in the correct order. If done correctly, you will get great results and minimize risk of injury. If you have any questions, feel free to ask me on my facebook page. Simply go to my website www.getfitwithshadi.com and click on the facebook icon, on the bottom of my home page. Hope this blog helps and remember to GET FIT!!!
Monday, June 21, 2010
Don't believe the hype!! Carbohydrates are great for you!!
Yes, I said it. Carbohydrates are great! Don't believe the hype that carbohydrates are bad for you. In fact, it's the most important macro-nutrient in our diet. Our primary source of fuel comes from carbohydrates. At least 1/2 of our daily caloric needs should consist of carbohydrates. That is why carbohydrate rich foods (fruits, veggies, whole grains) take up about 2/3 of the food guide pyramid. The reason why we hear that carbohydrates are bad is mainly because many of the foods are processed and it's also very easy to over consume. Here are some tips that will help you become more conscious about carbohydrates and why we need it as part of our daily eating habits.
- Choose whole grain products: According to the Food Guide Pyramid, we need around 8-12 servings of carbohydrates per day, in which at least 2/3 of it should be whole grains, although I recommend it should all be whole grains. The best way to find out if a food is whole grain is to look at the ingredients. The first and/or second ingredient should be whole wheat flour.
- Keep your carbohydrates as natural as possible: Try not to incorporate too much packaged foods in your diet and add more fresh produce, whole grain pastas, and rice. You get a better source of vitamins/minerals and minimize processed ingredients.
- Learn to read ingredients in packaged goods: Some good foods do come packaged, such as cereals and breads. The first 3 to 4 ingredients are very important, and are listed as the most abundant to the least abundant. Focus on main ingredients like whole wheat flour and keep away from ones that say "enriched flour". That's another word for processed flour. Also, if the first 3 ingredients contain sugar, the product is too sugary.
- Daily carbohydrate needs should be 45-55% of total calories: At least 1/2 of calories should be carbs. The brain alone needs about 120 grams of carbs in order to do it's normal function. When you choose the low carb way, the brain will be affected and you can lose focus, become moody, and increase any future risk of brain related disease ( ex: dementia, Alzheimers). That's why I do not recommend these fad diets, like Atkins. The most important time to have carbs is breakfast, pre-workout, and post-workout. It's your main source of fuel and it will help jump start your work day. It will also help you fuel before and after a workout. Think of your energy stores as a fuel tank. When you wake up in the morning, it was probably 10-12 hrs since your last meal. Therefore, your fuel tank is about 1/3 full. That's why breakfast is the most important meal, because if you skip it, you're starting your day with an almost empty fuel tank. So, that could mean a sluggish, tired day and more than likely you can overeat. If you want to lighten up on the carbs, eliminate it at dinner time. We do not use much energy in our "down time", but get your carbs in when you wake up on the next morning.
- Keep you carbohydrates low in refined sugar and high in fiber: Refined sugars are only found in packaged products and sweets, like pastries and other desserts. Although cereals are important in our diet, many of them have way too much sugar. When you look at the food label, the sugar amount should be no higher than 10 grams per serving. The lower the better. If you like it sweet, add fruit (berries, banana) with your low sugar cereal. Keep refined sugar to as low as possible and no higher than 30 grams per day. If you have a sweet tooth, get your sugars from fruits. With regard to fiber, keep all foods with at least 2 grams of fiber. Normally foods containing whole wheat flour as the first ingredient will contain a high amount of fiber. We should have at least 30-35 grams of fiber per day. However, if you are going to increase your fiber intake, do it slowly. If you increase too fast, it will cause discomfort to your stomach. Increase a few grams per day. A high fiber diet promote healthy bowel movement and lower risks of colon cancer.
- Watch the serving size!! It is very easy to over consume on carbohydrates, especially pastas and rice. One cup of cooked pasta is about 180 calories and one cup of rice is 220 calories. Remember, one cup is only 8 oz!! It is very easy to consume twice the amount in one sitting. So, if you're watching your weight, use a measuring cup.
If you follow these rules, you can incorporate carbohydrates in your diet, in a healthy way. Remember, the more natural the food, the better. If you have questions, feel free to ask on my facebook page or email me at shadi@getfitwithshadi.com.
- Choose whole grain products: According to the Food Guide Pyramid, we need around 8-12 servings of carbohydrates per day, in which at least 2/3 of it should be whole grains, although I recommend it should all be whole grains. The best way to find out if a food is whole grain is to look at the ingredients. The first and/or second ingredient should be whole wheat flour.
- Keep your carbohydrates as natural as possible: Try not to incorporate too much packaged foods in your diet and add more fresh produce, whole grain pastas, and rice. You get a better source of vitamins/minerals and minimize processed ingredients.
- Learn to read ingredients in packaged goods: Some good foods do come packaged, such as cereals and breads. The first 3 to 4 ingredients are very important, and are listed as the most abundant to the least abundant. Focus on main ingredients like whole wheat flour and keep away from ones that say "enriched flour". That's another word for processed flour. Also, if the first 3 ingredients contain sugar, the product is too sugary.
- Daily carbohydrate needs should be 45-55% of total calories: At least 1/2 of calories should be carbs. The brain alone needs about 120 grams of carbs in order to do it's normal function. When you choose the low carb way, the brain will be affected and you can lose focus, become moody, and increase any future risk of brain related disease ( ex: dementia, Alzheimers). That's why I do not recommend these fad diets, like Atkins. The most important time to have carbs is breakfast, pre-workout, and post-workout. It's your main source of fuel and it will help jump start your work day. It will also help you fuel before and after a workout. Think of your energy stores as a fuel tank. When you wake up in the morning, it was probably 10-12 hrs since your last meal. Therefore, your fuel tank is about 1/3 full. That's why breakfast is the most important meal, because if you skip it, you're starting your day with an almost empty fuel tank. So, that could mean a sluggish, tired day and more than likely you can overeat. If you want to lighten up on the carbs, eliminate it at dinner time. We do not use much energy in our "down time", but get your carbs in when you wake up on the next morning.
- Keep you carbohydrates low in refined sugar and high in fiber: Refined sugars are only found in packaged products and sweets, like pastries and other desserts. Although cereals are important in our diet, many of them have way too much sugar. When you look at the food label, the sugar amount should be no higher than 10 grams per serving. The lower the better. If you like it sweet, add fruit (berries, banana) with your low sugar cereal. Keep refined sugar to as low as possible and no higher than 30 grams per day. If you have a sweet tooth, get your sugars from fruits. With regard to fiber, keep all foods with at least 2 grams of fiber. Normally foods containing whole wheat flour as the first ingredient will contain a high amount of fiber. We should have at least 30-35 grams of fiber per day. However, if you are going to increase your fiber intake, do it slowly. If you increase too fast, it will cause discomfort to your stomach. Increase a few grams per day. A high fiber diet promote healthy bowel movement and lower risks of colon cancer.
- Watch the serving size!! It is very easy to over consume on carbohydrates, especially pastas and rice. One cup of cooked pasta is about 180 calories and one cup of rice is 220 calories. Remember, one cup is only 8 oz!! It is very easy to consume twice the amount in one sitting. So, if you're watching your weight, use a measuring cup.
If you follow these rules, you can incorporate carbohydrates in your diet, in a healthy way. Remember, the more natural the food, the better. If you have questions, feel free to ask on my facebook page or email me at shadi@getfitwithshadi.com.
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