Daily Tip: Eat to Perform

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Don’t exercise on an empty stomach.

While popular belief suggests that you will burn more fat when fasted, the evidence states otherwise. You need fuel to power you through your workouts. You need to fuel to power you through your day.

Exercise is designed to improve body function and build stronger, faster, and more fatigue-resistant muscle. This can only be achieved by exercising while having enough fuel.

Have a quick digesting snack or sports supplement drink to provide needed nutrients for your entire workout and your post workout recovery.

David Sandler, MS, CSCS*D, RSCC*D, HFD, HFI, CISSN, FNSCA, FISSN
David Sandler is the Director of Science and Education for iSatori and the President and Owner of StrengthPro Inc. Sandler has been a strength and conditioning coach and consultant for 25 years working with some of the world’s best athletes.
www.strengthpro.com

Daily Tip: Resilience Defined

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Resilience is the ability/capacity to rebound from stressful situations, health issues, interpersonal conflict and other significant stressors.

The exercise connection:

Chronic Stress elevates cortisol and adrenalin which can damage neurons in the hippocampus thereby decreasing resilience.

Exercise has been shown to have a protective effect by lowering cortisol and increasing Endorphins, Serotonin, Brain-Derived neurotropic factor (BDNF) and hippocampal volume.

The bottom line is that each of us comes to the planet with a set level of resilience, and we can increase that resilience by doing certain things such as nurturing friendships, attending to other important variables such as sleep and a healthy diet, and most importantly maintaining a regular exercise routine. Research into depression and anxiety has consistently shown that exercise plays a key role in decreasing anxiety and increasing mood.

The Tip for today is that regular exercise has psycho-stimulant effects and Psycho-protective effects in addition to all the amazing physical and emotional benefits.

Dr. Steve Ross is a licensed Performance and Clinical Psychologist with over 12 years of experience working with professional, college and elite athletes, coaches and teams.

He is the principal of OPTIM, based out of Fort Collins, Colorado. His areas of expertise include: Mental skills/toughness training, achieving, optimizing and sustaining optimal performance states, mindfulness; team chemistry, recruiting assessments, designing and maintaining mental training rooms.

Read more from Dr. Steve Ross here:
thesportpsychologist.blogspot.com

Core Workout from ACE

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Summer is just around the corner, and soon it will be time to take off all of that heavy winter clothing. Whether you are a woman putting on your new two piece bathing suit, or a guy going bare chested, everyone wants to tighten up those abs and look good with a bare midriff! This core workout from ACE (American Council on Exercise) is a great way to get started toning those abdominal muscles. Continue reading

Exercise to Reduce Stress

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For many of us, stress is a way of life. We have stress in our jobs, stress related to parenting, stress with the care of aging parents, and stress in our interpersonal relations ships. With the economic downturn, many people have experienced an even higher level of stress than in the past. For those of you who are already committed to a regular schedule of exercise, the good news is that exercise can assist in reducing stress, and there are studies to prove it! For those of you who are having trouble staying in an exercise regime, here is yet another reason to get and keep the body moving! Continue reading

Sleep, Obesity, and Exercise

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by Marion Webb It wasn’t that long ago when Americans paralleled professional success with getting as little sleep as possible. Today, many have come to realize that chronic sleep deprivation isn’t just bad for business, it’s detrimental to your health. Suddenly the same doctors who have long warned that a chronic lack of sleep and sedentary living can lead to serious health consequences, including weight gain, obesity and associated chronic diseases, such as heart disease and diabetes, are getting air time and media attention. Why? Continue reading

How Exercise Keeps Your Cells Young

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Recently, scientists in Germany gathered several groups of men and women to look at their cells life spans. Some of them were young and sedentary, others middle-aged and sedentary. Two other groups were, to put it mildly, active. The first of these consisted of professional runners in their 20s, most of them on the national track-and-field team, training about 45 miles per week. The last were serious, middle-aged longtime runners, with an average age of 51 and a typical training regimen of 50 miles per week, putting those young 45-mile-per-week sluggards to shame. From the first, the scientists noted one aspect of their older runners. It was striking, recalls Dr. Christian Werner, an internal-medicine resident at Saarland University Clinic in Hamburg, to see in our study that many of the middle-aged athletes looked much younger than sedentary control subjects of the same age. Continue reading

Making Fitness a Part of Your Life!

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Phil Campbell, “Ready, Set, Go! Synergy Fitness for Time Crunched Adults” Many of us find it difficult to maintain our regular workout schedule during the busy Holiday Season. So now that it’s the second week of January, hopefully you have gotten back into your old workout routine, or perhaps are starting a new workout routine. Psychologists tell us that the initial 8 weeks of beginning any new “habit” are the most crucial, because once we have gotten through that period and have made an activity part of our daily life, we are much more likely to stick with it. Phil Campbell, author of “Ready, Set, Go! Synergy Fitness for Time Crunched Adults” talks about the stages we all go through during the first 8 weeks of a new fitness program. The four phases of learning something new are Form, Storm, Norm, and Perform. Continue reading

Post Holiday Blues?

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Christmas is over and for many, the long, cold winter stretches ahead with no end in sight. This is a time of year when many people experience the post-holiday blues. Whether it is just a temporary mood swing, or a more long term depression, many studies indicate that exercise can help relieve the symptoms of depression. Continue reading

Top 10 Tips for finding your Motivation

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Folks, if you re really serious about this exercise thing, then get serious. Our bodies were made to be active on a daily basis and, when we are, all sorts of wonderful things happen.

So… How do you find the motivation to exercise when you just don t feel like it?

Hey, it happens to all of us. I have put together my top 10 tips to help you find and keep your motivation. Continue reading

Torque Fitness F5 Fold Away Strength Trainer (F.A.S.T.) Home Gym

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See a quick demo on the safe, space efficient Torque Fitness F5 Fold Away Strength Trainer.

Click here to view all Torque Fitness Strength Training Equipment

Contact your local HealthStyles Exercise Equipment fitness consultant for the best product recommendation to meet your personal goals, abilities, and budget.