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Indoor Vs. Outdoor Workouts For Women Age 50 And Older

10 Dec

-Some of the attributes of working out indoors are:

  • One can have access to workout equipment (i.e. selectorized machines) that one cannot have access to outdoors.
  • One can workout even if the weather conditions are bad (i.e. snowing heavily).
  • You can use free weights for strength training.
  • One won’t need bugs spray
  • It’s safer

Finish Fit Boot Camp® is held outdoors and there are many women over 50 that participate in our boot camps. Some of the attributes of working out outdoors are:

  • Get Vitamin D from the Sun.
  • Body adapts to different weather conditions which in turn builds up the immune system. Hence, one is less likely to get sick with the weather changes.
  • One can breath fresh air and see the sun come out as one is working out (during the 5 am classes).
  • One can incorporate sprints and runs on different ground conditions that one cannot mimic indoors.

-Tips for getting started with either:

  • Establish a certain time of day to exercise and book it on your calendar. This will ensure that you stick to your plan.
  • Find a reputable trainer that can help you.
  • Visit several gyms or outdoor boot camps and try them out for a few days before joining.
  • Set SMART goals (specific, measurable, achievable, relevant, time bound).
  • Find a workout partner. This will allow you to have a system of checks and balances. You can motivate one another and help each other stay accountable.

Are you ready to #finishitwithfinishfit?

7 Steps A Novice Can Take To Feel Less Awkward About Going To The Gym

3 Nov

First time gym goers can feel less awkward going to the gym by doing the following:

1) Start with “Why?”

Before going to the gym, ask yourself why you decided to join a gym. Reminding yourself of your goals will help you overcome the anxiety of going to the gym.

2) Focus on yourself not others

Other gym goers are too busy working out to pay attention to what you’re doing. Just focus on yourself and don’t worry about what other people might be thinking.

3) Begin with a plan

You are less likely to be intimidated if you have a game plan. You can ask a trainer to show you around, use a workout app, or watch workout tutorials on YouTube to get a better idea about what to do.

4) Try taking a class

Most gyms offer free classes with their memberships. Ask the membership advisor to recommend a few classes that you can take. All you have to do is follow the instructor.

5) Create your own playlist

Good music will help you take your mind off your surroundings and give you the energy to get through your workout.

6) Try to avoid Peak Gym Hours

Gyms are crowded before work and after work (before 8 AM and after 5 PM). If you attend the gym during quiet hours, you can take your time to experiment and learn how some of the machines work without having to worry about someone waiting to use the very machine you’re trying to learn.

7) Shop around for the right facility

Try a few gyms out before joining. If the facility is clean, the members are nice, and the machines always work, you’re  less likely to be anxious about going to the gym.

Are you ready to #finishitwithfinishfit?

Why Women Aren’t Losing Baby Weight PostPartum

27 Oct

-Why is baby weight so hard to lose?

Many women nurse after child birth. Weight loss experts suggest that they should cut calories to lose weight. Unfortunately, milk production diminishes with a lower calorie intake so nursing postpartum women cannot reduce their calorie intake.

-What are common mistakes women make when trying to lose baby weight?

Women are too hard on themselves and want to lose the weight ASAP. A steady gradual weight loss is the key so that fat mass rather than muscle mass is lost.

-What are 1-3 specific tips for women trying to lose baby weight?

1) Walk with you baby to burn calories (either carrying your baby or taking it on a stroller walk).

2) Women should find other postpartum moms in the area and form a group that holds each other accountable to exercise and eat healthy.

-What are some things within your control that can impact postpartum weight loss?

1) Getting in daily exercise

2) Eating healthy

-What are some things outside your control that can impact postpartum weight loss, and when should you talk to your doctor?

1) Shoulder or neck pain from carrying the baby during the day could make one want to avoid exercise. This would inevitably make weight loss difficult.

2) Women who are bloating (carrying extra water weight) should consult a physician. Such a scenario may require medication and could make weight loss difficult.

Are you ready to #finishitwithfinishfit?

Eating Healthy And Avoiding Weight Gain While Eating On A College Meal Plan

8 Sep

Here are some simple tips for eating healthy and avoiding weight gain while eating on a college meal plan.

  1. Pick the protein first. Is there grilled chicken breast, lean beef, shrimp tuna, beans, etc.? Pick a healthy protein first and then add the veggies. Substitute a side salad for fries or baked potatoes.
  2. Choose your veggies second: Is there a salad? Veggies and dip? First, pick your protein, then add your veggies. You can often get chicken breast or fish etc. on top of a salad. Avoid croutons and heavy sauces on your salads.
  3. Pick healthy side dishes: Often you can assemble a pretty good meal from a few side orders, such as a single egg or a cup of fruit.
  4. Reach for healthy appetizers:  First, assume the portions will be big. So get a small item or two instead of pasta or a platter ribs.
  5. Avoid the sweets: Reach for an orange instead of cookies to satisfy your sweet tooth.
  6. Choose soups over carbs: Pick soups instead of pastas and spaghettis. Soups can help you stay satiated without the added calories.
  7. Last but not least, exercise at least 3x/week.

Are you ready to #finishitwithfinishfit?

What Are The Benefits And Cons Of The Paleo Diet?

11 Aug

An often misunderstood piece of the Paleo diet is in the use of standard cuts of meat instead of organ meats, bone broth and other collagen sources (which should in fact be included in the Paleo Diet).

-How would you define it?

If the caveman didn’t eat it, neither should you.

-What can you eat on the paleo diet?

  • Fruits and Vegetables
  • Healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat
  • Lean Meats
  • Seafood
  • Nuts & Seeds
  • Healthy Fats

-Who does it benefit?

It benefits those looking for Improved blood lipids, weight loss, and reduced pain from autoimmunity

-What are the pros and cons of this diet?

  • Pros: It will remove the foods that are at odds with your health (grains, legumes, and dairy)  and it will also increase the intake of vitamins, minerals, and antioxidants. Basically, anyone trying to get healthy and lose weight would benefit from this diet. It can reverse the signs and symptoms of insulin resistant, Type 2 diabetes. And, it can help fight against autoimmunity (a process where our own immune system attacks “us”)
  • Cons: 1) its expensive 2) You don’t eat grains or dairy which may be good for your health 3) Could be difficult for Vegetarians since it excludes beans. 4) It would be hard to get all the necessary carbs (i.e. an athlete needs about 3-6grams/Lb of body weight).

-Is it effective?

Yes! 1) You are more likely to eat a healthy diet without additives, preservatives, or chemicals. 2) You can get lots of Iron from the red meat. 3) And you will notice greater satiety (hence, greater weight loss) due to the increased# protein intake.

Are you ready to #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®?

 

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®?

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