5 Fitness Myths That Are Accountable For Thousands of Fitness Failures
Unfortunately, many people are misinformed and are also misled by the many promises of the weight loss industry. Everywhere you look, you see or hear of people promising “Dramatic Weight Loss” with products such as “The Fat Trapper”, or “Exercise in a Bottle”.
Then you also have the hundreds of diets out there such as “The Zone”, “Sugar Busters” or “The Atkins Diet”. I’m sure you have heard of many of these yourself. You might have even tried some of them. Unfortunately, these products and diets are not the quick fix, or the miracles they are portrayed as. They are also usually very dangerous.
Below are some common misconceptions among people with regard to exercise and nutrition.
- You need to exercise to burn fat.
The truth is you don’t gain body fat because of a lack of exercise. You gain it because your blood sugar levels exceed what you are using. Basically, you are eating too many calories at one time.
- Your metabolism slows down once you hit 30.
WRONG! Actually, hundreds of research studies have shown that the slowdown in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity!
- Pasta and bread are fattening.
Anything is fattening! Lettuce can be stored as fat! Any food or drink, which contains calories, can be stored as body fat if it causes your blood sugar levels to exceed what the body needs at that time. Bread and pasta are actually great sources of complex carbohydrate! The key is how much you eat and when you eat it.
- Eating after 7pm will make you fat.
Absolutely false! It all depends on whether or not the body needs that amount of calories at that time. Keep in mind your body is constantly burning calories, 24 hours per day, just the amount varies.
- Strength training will make you bulk up.
Another NO! It seems as if mostly women are concerned with this one. Muscle size is primarily affected by genetics and hormone production; therefore, most women don’t have the potential to build very large muscles. Muscle burns calories, so the more muscle you have, the more calories you burn which makes easier to burn fat and harder to gain it! Schedule a workout session with a Coquitlam Personal Trainer and watch out the difference in your body!
By no means is this a complete list! There are so many I could write a whole book just about them. The key is in education, but not by reading fitness magazines!
5 Great Effects of The Mediterranean Diet Plan
The Mediterranean diet ‘s been around for centuries, but if you don’t live in countries where this diet is prevalent such as Greece or Italy, you may not realize the many benefits of eating healthy foods “Mediterranean” style. According to a Coquitlam Personal Trainer, the Mediterranean diet encourages healthy weight loss and helps to reduce risks of many life-threatening diseases. Below are five of the top benefits of following this diet.
- Fast Weight Loss
Among the key benefits of the Mediterranean diet is fast weight loss. This is simply not from the results of a diet pill or a crash starvation diet, but from healthy, portion-controlled eating. Weight loss rates will vary, but some have reported losing typically 10 pounds per month. Delicious diet recipes are often provided when following the Mediterranean diet that help to speed up the weight loss process without depriving you of much needed vitamins and nutrients. Losing weight alone can offer many health benefits.
- Good Heart Health
The delicious diet recipes provided while following a Mediterranean diet are all designed to promote good heart health. The Mediterranean diet consists of healthy doses of olive oil, fruits and vegetables, and oily fish. With some participants, a moderate amount of wine is consumed with meals. All these help to lower cholesterol and keep the blood flow to the heart at a normal level, thus, reducing the risk of heart disease tremendously.
- Lower Cancer Risks
Having too many toxins in the body can cause some types of cancer, such as breast cancer. Eating the types of healthy foods promoted in the Mediterranean diet such as fruits and vegetables will lower the total amount of toxins in the body because these foods are natural antioxidants.
- Prevent Gallstones
Those individuals who have fallen victim to gall stones realize how painful they can be. With around 639,000 people being hospitalized per year with gallstones, many studies are being conducted to help find a cause and cure. The Mediterranean diet is rich in nuts, vegetable oil, and fish. Though gallstones are not always diet-related, consuming these foods can help reduce the risk of gallstones or eliminate them altogether for some according to recent studies.
- Lower Blood Pressure
The healthy foods in a Mediterranean diet can also work to lower and regulate blood pressure. Blood cholesterol levels can return to normal when eating less fatty foods and salt, and more healthy vitamins and minerals. Cooking procedures on a Mediterranean diet usually involve roasting or grilling rather than frying, so more nutrients are retained in the food during preparation, and there is much less fat consumption.
These are only a few of the benefits. The Mediterranean diet also offers many other benefits such as reducing the risks of blood clotting, diabetes, Metabolic Syndrome, and other life-threatening diseases. Don’t deprive yourself. Start eating delicious diet recipes on the Mediterranean diet for healthy weight loss today.
5 Hot Reasons to Buy a Home Device for Low Level Laser Therapy
Low level laser therapy provides a refreshing alternative to many pain relief and healing methods along with stress-relieving relaxation techniques. With a low level laser, or cold laser, patients can receive relief from many ailments using a cold, safe laser light that doesn’t burn or harm the skin.
Common names for the low level laser are cold laser, soft laser, quantum healing laser, and therapeutic laser. Additionally there are various types of lasers based on certain technology and research, like the Scalar wave laser.
Until recently, you would most likely have to visit a doctor’s office to receive the speedy relief of this amazing technology. But you can now enjoy low level laser therapy in the comfort of your home. Here are five hot reasons to buy a home device for low level laser therapy.
- Save Money for Ongoing Health Needs
Ongoing low level laser therapy administered by a doctor can range from $50 to $100 per visit. Though some therapies must be given by a doctor for certain conditions, most soft laser therapies can be performed at home. When you yourself have ongoing conditions that require multiple therapy sessions, an in-home device can help you save many dollars in the long run. Also, you’ll have your low level laser device for future use whenever you need it.
- Reclaim Your Health without Dangerous Side Effects
With low level laser therapy, you can avoid many dangerous side effects while reclaiming your health. Many medications, treatments, and surgeries affect your body in negative ways as it heals. Side effects such as vomiting and nausea, soreness, headaches, and allergies can all be just as taunting as the condition itself. Cold lasers do not typically cause negative side effects such as these. Instead, they promote healthy healing in which the body’s cells are actively involved in the healing process.
A number of the health conditions that can be improved or alleviated with cold laser therapy include arthritis, neck and back pain, carpal tunnel syndrome, sprains, ulcers, burns, acne, shingles, fibromyalgia, osteoarthritis, and many others. Injuries can heal faster, tissues are repaired, and the immune system can be improved as well.
- Save Time while Improving Your Health
With a home low level laser device, you’ll save time and energy by to be able to do the therapy at home. You can choose the time for your therapy when it’s convenient for you. You won’t be at the mercy of a doctor’s office schedule. You won’t have to miss a day of work to keep a therapy appointment. It is simple to administer your own quantum healing laser therapy when you want, and you don’t have to be an expert to do it! A Coquitlam Personal Trainer also recommends the use of this therapy.
5 Steps to Start Your Weight Loss Program
Remember there’s more to you than meets the eye. You’ve got personality, brains, feelings… in short, all those things that make you, YOU. So why diet? After all, you’re more than just a body, and things that really matter can’t be measured on a scale.
That said, there are a few very good sound reasons for dieting. After all, dieting is not just for weight reduction or weight gain. No, the true meaning of ‘diet’ is in choosing foods and setting eating habits that will keep you healthy, strong, and feeling your best. It takes planning and dedication. It means setting goals and following through. But it doesn’t have to be always a chore. No, with the right tools and a proper trainer like a Coquitlam Personal Trainer, it can also be fun … especially when you start to see the results that you’re looking for!
Before, choosing a diet, there are five extremely simple Steps, which if you really apply you will probably end up losing weight without even trying! Doesn’t that sound interesting. Really No kidding … try the following:
Step 1) Always sit down when you eat, preferable at a table. Don’t eat while standing, walking, driving or talking on the phone.
Step 2) Don’t read or watch television while you eat.
Step 3) Eat only when your stomach is empty. At least 3 to 4 hours from your last meal.
Step 4) Don’t take a bite until you’ve already swallowed the previous bite. Obvious? Try observing people and you’ll see them stuffing their mouths, which are still full. They probably talk at the same time frame! So, bite, chew, swallow, bite, chew, swallow.
Step 5) Don’t eat when you’re not hungry. No, I’m being serious and I know that this sounds stupid. For example when at home wait 5 minutes before taking second helpings. If you wait, you’ll probably find that you’re no longer hungry, whereas if you don’t wait you could probably eat thirds! Remember … Wait five minutes before taking more.
5 Tips To Easy At Home Workout
You have purchased all the home workout equipment necessary to accomplish your desired workout goals. But wait, you now actually have to use them on a regular basis. Buying home workout equipment is the easy part. Using it is the number one challenge, and also where a lot of home workout enthusiasts miss the boat.
To make it easier for you yourself to succeed with your home workouts, I have listed my top 5 tips to easy at home workouts that
produce results.
- Goal Setting – Home workouts don’t need to be difficult as long as you plan ahead. Make sure you specifically write down what you want to accomplish. Make the goals not only specific, but realistic. Then ask yourself what strategies or tactics are you going to use to accomplish your home workout goals. Having a clear cut, specific plan makes for easy at home workouts.
- Scheduling – Next you need to determine when you will actually use your home exercise equipment. Since your home exercise program should be a priority, simply schedule the workout times on your calendar, and stick to them.
- Tracking – It is best for home workout motivation and great results to track your progress. If you are not aware of what
you have done in your previous workouts, how are you going to know what to improve on in your next workout? - Right Workout Equipment – Prior to even starting your home exercise program, be sure you have purchased the optimal piece of home gym equipment for your goals and medical history. Try before you decide! Please refer to the resource box below for a special gift to assist you with this step.
- Think Long Term Priority – If you like easy home workout results, then it is important to make it a priority in your life.
Thinking life long instead of quick fix will deliver excellent exercise results for a lifetime.
Following these 5 home workout tips will make easy at home workouts that deliver the results you’re looking for. For better results, always consult a Coquitlam Personal Trainer, who can help you plan an effective weight loss strategy.
5 Warning Signs That Could Keep You Out of the ER
Many people knowingly experience asthma for the first time when they are rushed to the ER with acute breathing problems. Most of them did not recognize that asthma could develop in adults. Consequently they did not seek medical help when symptoms first appeared. This neglect may be fatal.
If you suspect you have adult or late-onset asthma a final diagnosis must be left to a qualified practitioner, but there are a few signs that suggest asthma can be a problem.
Many adults who develop asthma could have experienced chest problems as a child. They may have suffered a higher than average quantity of coughs or episodes of bronchitis. This may have been undiagnosed asthma.
Although asthma does seem to operate in families while there is a genetic element of the condition it’s not unusual for a single family member to produce asthma while their siblings do not.
When you yourself have more than two of the following symptoms it’s probable that you are suffering some form of lung disease and you should consult a doctor.
- Can you correctly use your diaphragm to breathe, or would you lift your shoulders and chest as you breathe?
- Would you complete long sentences and become out of breath?
- Can you wheeze? This could be a sign that mucus has developed in your airways.
- Are you experiencing a rapid pulse? This might be because of lack of oxygen in your bloodstream.
- Are your chest, back or stomach muscles painful? This could be a sign of the stress breathing is wearing these muscles.
If you do have asthma it is probable it is brought about by something. The most frequent asthma triggers include pollution from traffic or industry, cold or dry air, and airborne irritants.
There are numerous other triggers. In women, hormones can trigger a susceptibility to asthma. Some women find asthma becomes an issue prior to a period, some experience symptoms during pregnancy, and some around the menopause.
Many cases of adult asthma are brought about by viral infections that affect the respiratory system. Others find that symptoms become noticeable as they put on weight. There seems to be always a link between obesity and asthma.
So what’s the next phase if you suspect you have asthma? You’ll need to go to your doctor, and you’ll take advantage of the consultation with a Coquitlam Personal Trainer, who can guide you with programs that can enhance your body fitness and help reduce weight.
5 Ways to Cheat Without Wrecking your Weight Loss Program
Healthy eating day after day can begin to be a bit much when everyone around you is enjoying cheesecake and chips. You know it’s worth it in the long run, but sometimes you just want a treat. Instead of gritting your teeth and feeling deprived when the chocolate cake or pizza calls your name, follow these guidelines to have your cake and eat it too.
- Budget for it
If you’re counting calories, allow 100 – 200 calories from your total daily calorie allowance for treats. Try not to use them everyday and “save up” for a special treat once a week.
- Need dessert?
If you really want a dessert, balance your indulgence with a light main course. Eat something like a large bowl of vegetable soup or a chicken salad so that you’re not too over the top on calories.
- Portion control
Now and again, have whatever you like but just a tiny portion so you get to taste it without a huge calorie consumption. Eat your treat very slowly and enjoy every bit. For example, a single small scoop of chocolate chip ice cream eaten with the tip of a teaspoon will give you every bit as much enjoyment as a whole plateful gobbled down at lightening speed.
- Work it off
If you really must have something, work out how many calories it is and how much exercise you’ll need to do to work it off – then do that exercise and earn your treat. You can do your chosen exercise afterwards but this one normally works best if you make yourself burn the calories first. You may be amazed how much effort it is for a piece of cake and it will put you off cheating in future!
- Plan it
Once a month allow yourself a day off. Choose whatever you like to eat but don’t stuff yourself silly. If you have been on a program which promotes healthy eating (rather than diet deprivation) you may be surprised at how much your tastes change so that after a month you don’t even enjoy the junk or want it as much as you thought you would. For best results it’s better to plan your workout program with a Coquitlam Personal Trainer.
5 Ways to Cure Athlete’s Foot
If you’ve got an itch on your foot that you can’t help scratching, then it’s likely you have a dreaded case of athlete’s foot. But there’s you should not worry because here are five ways as you are able to treat yourself—no doctor and no prescriptions needed.
Head over to the store
Your best cure for athlete’s foot might be available at your local grocery mart or drug store. Look for creams and ointments that contain clotrimazole or miconazole as their active ingredient. These are topical creams which can be directly applied to the feet.
All you want to do is reapply the cream after you shower to clean, dry feet and then cover with a couple of cotton socks. The cream should be reapplied two to three times a day after that for about two to three weeks.
Going the natural route
Another great way to treat athlete’s foot is comparable to the store method, but with a more natural oil. Tea tree oil is known for its antifungal properties and works to destroy the fungus on the feet.
You’ll need in the first place clean and dry feet and then apply the oil to the affected areas. You can do this several times a day for as long as it takes to cure the symptoms.
And it makes your feet smell great.
Cures from the kitchen
When you need to remove your athlete’s foot, you may only have to open up a few cupboards. Both baking soda and vinegar have been shown to help with treating this fungal condition—though not at the same time.
For the baking soda, you can soak the feet in an assortment of the powder and warm water. And when you have apple cider vinegar around, use that as opposed to the baking soda.
Getting your feet clean of fungus
Some can tell you that soaking your feet in bleach is also a good alternative for treating athlete’s foot. However, this has to be done carefully or you might injure your feet. You should only use two tablespoons of regular laundry bleach in a gallon of warm water.
Soak your feet for ten minutes and you can see results within a week’s time.
Scaring away the itchiness and redness
And while garlic is great for vampires, it’s even better for athlete’s foot. The reason being the antibiotic ingredients in the garlic help to cure the infection. Just rub a clove of garlic (one that’s been cut in half) over the affected area once or twice per day.
But with many of these ways of treating athlete’s foot, the best advice is to avoid getting it in the first place. Make sure that your feet are kept dry and avoid walking on your bare feet in conditions that are likely to harbor the fungus—public showers and shoe stores where you try on the shoes without a barrier. And of course, good hygiene and a healthy fitness planning from a Coquitlam Personal Trainer will always keep your feet clean and happy, and hopefully free from itching.
5 Ways To Get The Paramount Use Out of Your Home Treadmill
A treadmill provides the most effective overall cardiovascular workout & it’s still the main exercise machine for folks who want to reduce weight. So it’s an investment in your wellbeing that’ll pay large dividends…if you are prepared to have the maximum benefit from it!
Here are 5 easy techniques for getting the BEST use from your house treadmill:
#1) Do your research first
Ensure you look at what each treadmill offers you and compare it to your unique needs.
As an example, if you reside in a condo and/or like things neat and clean, a folding treadmill might suit you best. If you want a folding treadmill, do you want an information folding treadmill (like most folding treadmills) or do you want a shock-assisted folding treadmill with wheels on the underside that’s easy to go?
If you like to drink water throughout your workout, make certain there exists a water bottle holder contained in the treadmill console (it might surprise you exactly how many treadmills do not need this feature.)
Do you receive bored easily and need a challenge? How about finding a treadmill with lots of user programs or one that is iFit compatible?
These specific things might seem little and maybe it may cost you much more; but when this means you’re actually going to savour your workout it is likely to be well worth it!
#2) Place the treadmill in a ‘happy’ spot.
By happy I mean well-lit, open and stimulating. Don’t use it so you face the bare wall whenever you walk or run. I’ve tried this this and the workouts don’t go far! If you receive bored easily, use it facing the tv or facing a window where you could have an attractive view while working out.
Rooms and spaces have definite ‘feels’ for them and that’ll affect the success of one’s workouts. Ensure that your treadmill is put in a location that makes you’re feeling energized, happy and mentally stimulated.
#3) Get your exercise arsenal ready BEFORE the treadmill arrives.
Do you like hearing fast music whenever you exercise? Do you like watching your favourite movies? How about reading magazines? What inspires you to work out and feel your very best?
Get these exact things ready even before your treadmill arrives and you will end up three-quarters of the way there. Have several workout or favourite CD’s around. Get your favourite movies or shows on tape. Gather your favourite magazines.
#4) Make a workout plan.
Before you begin training, try making an idea, a “roadmap to your rock-hard body” so to speak. By writing down just how long and what sort of workout you will end up doing in week 1, 2, 3, 4 etc, you’ll get yourself psyched up for success.
Remember that each time you workout, you are planting the seeds for the sort of dream body that you want.
By having a plan, you will see so just how many seeds you’ve planted (and even just how long it’ll take to start reaping the results!) Have fun with it and you will end up motivated to achieve your wellbeing goals (and get maximum advantages from your treadmill!)
#5) Track your progress
Ok this relates to #4 but it’s more of an ongoing thing. By tracking your progress each day, you receive a major sense of accomplishment which snowballs into sustained fat-burning results.
I suggest you have’ minimum goals’ like “I’ll walk for at least 10 minutes.” or “I’ll do 5-30 second intervals.” These are easy to accomplish and you’ll probably rise above them – which will encourage you further and heighten your sense of accomplishment. For better results, consult a Coquitlam Personal Trainer, if you know you want to reach your goal.
And obviously, you’re also getting maximum benefit from your treadmill!
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