Women Can Lift Their Way To A Sexy Body Without Getting Bulky!

14 Jul

1. What are the 3 best tips for women who want to lose fat and build muscle?

  • Don’t be afraid to lift heavy. The common thing I hear from women is: “I don’t want to lift heavy because I don’t wanna look bulky”. Lifting heavy can actually help build muscle mass which in turn will help burn fat calories. If you mix heavy lift days with light and medium days (an undulating Periodization Scheme) you will get the benefits of building muscle mass without looking “Bulky”.
  • You will lose more body fat by doing 20 min of HIIT training instead of doing an hour of “Steady State” Cardio.
  • Incorporate Olympic Lifts in your workouts to activate your anaerobic threshold for maximal fat burn

2. What role does lifting weights play in fat loss?

  • Muscle is the engine in your body. The more of it you have, the more fat calories you burn. Lifting helps build muscle mass which in turn helps speed up your metabolism and burn fat calories.

3. What is the number one thing women should understood about losing fat and gaining muscle?

  • The number on thing I wish women understood is that, you can build muscle mass and strength through lifting heavy without getting “Bulky”.

Will you #FinishItWithFinishFit®?

Why Should I Include Kale In My Diet?

7 Jul

Kale has many health benefits that can enhance the quality of your life. Although not recommended for everyone, Kale can be a powerful ally in your pursuit of a healthy diet.  In this article I have outlined the benefits and contraindications of Kale.

1) What are the benefits of Kale?

  1. Kale is low in calorie, high in fiber and has zero fat.
  2. Kale is high in iron, Vitamin K, Vitamin C (reduces free radical damage caused by exposure to pollutants), Iron, Folate, Magnesium, and Calcium (i.e. kale has more absorbable calcium than a small carton of milk).
  3. Kale has 2 grams of protein (which can serve to add muscle mass).
  4. Kale detoxifies the liver
  5. Kale is filled with powerful antioxidants.
  6. Kale is a great anti-inflammatory food (mega-3 fatty acids and phytonutrients, which help, fight against arthritis, asthma, and autoimmune disorders).
  7. Kale contains the carotenoids lutein and zeaxanthin, along with beta-carotene which are all essential for good eye health.

2) What are the different types of Kale?

  • There are mainly 2 types of Kale: Red and Green

The primary difference between the two is in the way they taste.  Red Russian kale is sweeter compared to green kale. Therefore, it might be the better option to start out with when trying Kale.

  • Specifically, the different types of Kale are:

1. Curly kale – Most common type of kale that can be found in most supermarkets. It has a peppery flavor but if you prefer less bitterness, look for younger kale as they have a milder taste.

2. Lacinto kale (AKA…Tuscan Kale, Tuscan Cabbage, or Dinosaur Kale). Its leaves are narrow, dark green and wrinkly attached to a hard stem that should ideally be removed.

3. Redbor kale – They range from deep red to purple color, sometimes with some shades of green. In addition to cooking, Redbor kale can be used as a granish.

4. Russian (Siberian) kale – They range from green to red/purple shades. It’s sweet and mild with a hint of pepper.

3) How should I integrate Kale into my diet?

  • Kale can be eaten raw or lightly cooked as this helps to preserve the antioxidants, polyphenols and beta-carotene content. It’s great in soups, stews, stir-fries, salads, and smoothies.
  • Kale chips made in a dehydrator can serve as great snacks throughout the day.

4) When should I avoid Kale?

  • People taking blood thinners like Coumadin (warfarin) should avoid kale as the vitamin K in kale may interfere with that medicine.
  • People with cruciferous vegetable allergies should avoid Kale.
  • Care should be taken with people who may suffer from iodine deficiency or are suffering with any potential thyroid related conditions as Kale can interfere with thyroid health due to its Glucosinolate compounds. These foods are also known as Goitrogens and can interfere with iodine metabolism.

Are your ready to #FinishItWithFinishFit ®?

Healthy Snacks That Work!

1 Jul

1. What should we look for when choosing a snack?

  • Gluten-free, Vegan, Milk, egg, wheat, soy, tree nuts, peanuts, fish and shellfish free
  • No added sugar or preservatives, salt, flavors, or colors
  • Good source of protein, fiber, and omega 3
  • Non-GMO, Wheat Free BPA-Free packaging

2. Why are healthy snack alternatives so important?

  • Even though snacking is frowned upon, it can be a great way to satiate your hunger and prevent you from overeating (ultimately helping you with your weight loss or weight maintenance goals). Furthermore, healthy snacking can help maintain stable blood sugar levels (which is especially important in diabetics) throughout the day preventing you from mid-day crashes.

3. What are some of your favorite healthy alternative snack?

  • Instead of Haribo gummy bars that are full of chemicals and sugar, choose Yum Earth
  • Gummy bears are organic and made from natural ingredients
  • Granola and Coconut Bar by Macrobar
  • Organic Fuji Apple Chips by Bare
  • Flatbread, Seedlander by Doctor Kracker
  • Of course, one should not dismiss whole organic fruits and various nuts as snacks.

Are you ready to Finish It With Finish Fit®?

 

What Happens To The Body When You Don’t Exercise For 2-3 months?

16 Jun

-What Happens To The Body When You Don’t Exercise For 2-3 months?

The tendency is to lose muscle mass. Muscle is the engine in your body. When you lose muscle mass, you metabolism slows down. Hence, any additional calories eaten are stored as fat rather burned off as energy.

-What are some good types of workouts to ease yourself back into exercising regularly come spring? Why are these exercises good?

Some good types of workouts to ease yourself back into exercising are air squats, modified pushups, horizontal and vertical resistance band rows and presses. These are good multi-joint exercises that give you a full body workout.

-How long should you aim to work out if you haven’t done so in a few months? How many times a week?

Begin with 30 min a day 3X/week of strength training. Add 1 or 2 more days of walking for 30 min/day.

-Anything people should be careful of to avoid risking injury/hurting themselves?

Yes! People should begin each exercise session with a dynamic warm-up to properly get the muscles ready for exercise. For the first few weeks, they should avoid heavy lifts, long cardio sessions, and excessive stretching. The whole idea is to slowly ease back into exercise and allow the muscles to go through the neuromuscular adaption phase before progressing to more difficult exercise sessions.

Will you Finish It With Finish Fit®?

What Are The Best Butt Exercises?

10 Jun

Here are the best butt exercises:

1) Samba Dance with rotating hips:

Circle hips as you squat (increase intensity with deeper on larger circles)

2) Ipanema Walk:

Lift, swing forward, step, and lunge forward; lift, swing, step and go into a backward lunge

3) Squat Arabesque:

Place feet shoulder with apart. Shift weight to heels, keep knees behind toes, and stick out your butt behind you.  Extend leg back as you extend the arm up and forward.

4) Attitude kickback: Stand on high heels (balancing on balls of feet while keeping hips lifted) step left then right (for deep inner butt muscles like the Piriformis). The isometric hold on top will add intensity to the exercise.

5) Kneeling leg lift:

Begin in the all-fours position.  Extend one back and up, hold on top, and pulse. This gives definition between hamstring and butt for a rounded appearance. This lifts butt shelf and gives smoother appearance (with or without dumbbells).

6) Kneeling diagonal leg lift:

Kneeling cross kick-ups (targets sides of hips and inner thighs giving the glutes a carved rounded appearance and smoothing the side of the leg)

7) Suspended clam Shells:

Rotate leg away from hips and hold on top of range of motion. Tones side of glutes giving curved appearance.

8) Floor leg lift:

Extend straight legs on floor. Lift both legs up first then lift the top leg up and down (gives inner tights and butt cheeks a better silhouette)

9) Barbell or dumbbell forward, reverse, or transverse lunges (with slow eccentric contractions). Lunge forward, sideways, and the backwards as you hold the barbell or dummbell on your shoulders.

10) Banded walks:

Abduct legs with bands in the sagittal, frontal, and transverse planes

11) Lying banded clam shells:

Externally rotate,abduct, and then adduct the hip as you lie on your side.

12) Plié Squats (or Sumo Squats): 

Squat with the toes turned outwards in a wide stance position.

13) Single or double leg bridges:

Lie down on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Raise your hips up  and squeeze your core as you pull your belly button back toward your spine. Slowly raise and extend one leg while keeping your pelvis raised and level. If your hips sag or drop, place the leg back on the floor and do a double leg bridge until you become stronger. Remember to flatten the lumber spine before the ascent and to scoop the back on the descent.

14) Cook’s bridges:

Lie on back. Pull one knee tightly to the chest. The opposite knee stays bent at 90 degrees and the foot stays planted on the floor. Lower the lumbar spine, then push that foot into the floor and extend the hips upward. Return back to the original position and scoop back up the lumbar spine.

Will you Finish It With Finish Fit®?

What Is Tempo Cycling?

2 Jun

Tempo pace definitely isn’t sprinting, or even riding particularly hard, but nor is it riding steady state. For the scientifically minded, it equates to 75–85 percent of your maximal heart rate or 76–90 percent of your FTP (Functional Threshold Power).

A tempo workout should be performed at about 15 beats below your lactate threshold. To determine your lactate threshold, use a heart-rate monitor with an average function and set the timer on your stopwatch for 20 minutes. Ride at full speed for five minutes and then maintain an easy pace for 10 minutes and then cool down for five. Your average power, minus five percent will be your lactate threshold. This number is different for every rider. Use a heart rate monitor to find and then stay in this zone. Tempo work can be performed on a trainer or outside. The key is to stay in the correct heart rate zone for the allotted amount of time.

Tempo training is often performed in the off-season toward the end of a cyclist’s base training.

And when done appropriately, it can help burn additional calories and prepare the rider for HIT training in-season.

Are you ready to Finish It With Finish Fit®?

Is Ketchup Bad For You?

26 May

Ketchup is a low-calorie condiment, made from tomatoes, vinegar, salt, pepper, and spices. It contains 15 calories per tablespoon and vitamin A and C. Compared with its competitor mayonnaise ketchup has no fat and far fewer calories per tablespoon (mayo contains 103 calories, 12 grams fat). This makes it a healthier choice for those trying to cut out added calories.

Processed and cooked tomatoes were also found to have high levels of the antioxidant Lycopene. In 2004, a study released from the Harvard School of Public Health revealed that women who had higher levels of lycopene in their blood had a 50% lower risk for developing heart disease. That study also proved useful for ketchup manufacturers who got the word out that their product is “healthy.” After that I found friends, family and even clients who’d squeeze bottles of ketchup on their plate and rationalize its overuse by saying, “hey, it’s good for me!”

On the down side, two ingredients of concern in ketchup are salt and sugar. Per tablespoon, ketchup contains 4 grams of sugar and 190 milligrams of sodium. Although 4 grams of sugar doesn’t seem like a lot, much of it comes from added sugar, as opposed to the natural sugar found in tomatoes. The same goes for the added salt: consuming 8 tablespoons of ketchup will have you reaching your sodium needs for the entire day, so if you like to pour on the red stuff, it’s easy to overload on sodium.

Are you ready to Finish It With Finish Fit®?

Body Composition Not Weight Is The True Measure Of Overall Health And Wellness

25 May

Did you know that more than 98% of all diets fail? Most people think it’s their own fault, that they did something wrong, that they simply weren’t good dieters. But the truth is, almost all diets fail because they’re incorrectly designed in the first place. Believe it or not, your actual body weight is irrelevant and misleading. The true indicator of successful body weight management is body composition. That’s the ratio between your percentage of lean body mass and percentage of body fat. Body composition is used by athletes, coaches, and fitness professionals as the true measure of weight management, athletic performance, and overall health and fitness.

So, the key to successful weight management is knowing the difference between weight loss and fat loss. Here’s why this difference is so important. When a person loses 20 pounds on a conventional low-calorie diet, the weight loss is mostly lean mass. This loss of healthy tissue is harmful. A restricted-calorie diet also harms the body in other ways. It slows your metabolism, creates hormonal imbalances, compromises the immune system, and upsets the central nervous system. Remember, the human body does not understand the concept of dieting. What it correctly perceives is starvation. So again, the key to credible, long-term weight management is understanding the difference between weight loss and fat loss.

Most diets and commercial weight loss centers would like you to believe that fat can be starved off your body. The fact is, it can’t. Here’s what you should know about body fat and weight management. Fat is stored energy. In a sense, it’s your body’s reserve fuel tank. However, when your body runs out of fuel on a low-calorie or restricted-calorie diet, it does not tap into its precious fat stores. Instead, it quickly and efficiently converts healthy, lean mass into carbohydrate for its immediate energy requirements. This is why restricted calorie dieting is so dangerous. Without enough fuel, the body will actually feed upon itself.

Next, fat requires oxygen to be burned, and the quickest, most efficient way to get oxygen into your body is through exercise. This is where fitness professionals can provide guidance in maximizing your body’s potential to burn fat.

Will you Finish It With Finish Fit®?

Fatty Acid Balance Is The Key To Health

20 May

Dietary fat has 6 major roles in the body:

  1. It provides a source of energy
  2. It help balance and make hormones
  3. It forms cell membranes
  4. It helps construct our brain and nervous system
  5. It helps transport the fat soluble vitamins A, D, E, and K; and
  6. It provides 2 essential fatty acids that the body can’t make: linoleic acid (omega 6-fatty acid) and linolenic acid (omega-3 fatty acid).

Overall health is determined by the balance of fatty acids consumed. In excess and out of balance combination can lead inflammation. Healthy fats, which include omega fats are so named for their beneficial effects on blood triglycerides and cholesterols, blood vessels, metabolism, and inflammation. Humans evolved by consuming a diet consisting of marine life, inland plants, and wild game which provided ample omga-3 and omega-6 fatty acids. The balance, however, resulted in a omega-6/omega-3 ratio that was around 1:1. Our diet has now evolved to the point where this ratio has shifted to an skewed 16:1 to 20:1. This distortion comes from a high intake  of omega-6 fatty acids from corn oil, safflower oil, meat from animals that eat high amounts of corn (rather than grass). Therefore, to achieve a healthy ratio, we must balance the omega-6 to omega-3 fats in our diets.

The most recognized omega-3 fats are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Plants products such as flax and walnuts are rich in ALA, while marine sources like fish, and algae have beneficial levels of omega-3 fats. Omgega-3 fats also release eicosanoids which promote anti-inflammatory effects.

Science has shown that omega-6 and omega-3 fats have opposite effects. Therefore, in order to reduce inflammation and promote health, we must consume a diet that maintains a fundamental balance between the actions stimulated by omega-3 and omega-6 fats.

Will you Finish It With Finish Fit®?

What Are the Benefits Of Organic Snacks?

12 May

1) What should we look for when choosing a snack?

-Gluten-free, Vegan, Milk, egg, wheat, soy, tree nuts, peanuts, fish and shellfish free

-No added sugar or preservatives, salt, flavors, or colors

-Good source of protein, fiber, and omega 3

-Non-GMO, Wheat Free

-BPA-Free packaging

2) Why are healthy snack alternatives so important?

Even though snacking is frowned upon, it can be a great way to satiate your hunger and prevent you from overeating (ultimately helping you with your weight loss or weight maintenance goals). Furthermore, healthy snacking can help maintain stable blood sugar levels (which is especially important in diabetics) throughout the day preventing you from mid-day crashes.

3) What are some of your favorite healthy alternative snack brands?

– Granola and Coconut Bar by Macrobar

– Organic Fuji Apple Chips by Bare

– Flatbread, Seedlander by Doctor Kracker

– Of course, one should not dismiss whole organic fruits and various nuts as snacks.

Will you Finish It With Finish Fit®

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