Friday, June 30, 2017
Thursday, June 29, 2017
Wednesday, June 28, 2017
Tuesday, June 27, 2017
Monday, June 26, 2017
Sunday, June 25, 2017
BLOG 117 BODY FAT
BLOG 117 BODY FAT
One of the fitness progress measurements and health
standards used to indicate one’s weight range, is body fat. Fat is our energy
storage warehouse that our body pulls from to meet the demands we place upon
ourselves. Because every BODY is different, we see a range people who either
carry too little, just the right amount, or an excessive amount of body. But
what does this body fat mean in relation to our bodies and on our fitness
journeys??
The scientific term for body fat is “adipose tissue”. It’s
important to clarify that a person carries both fat pound and muscle pounds and
a normal bathroom scale doesn’t differentiate between the two. I know that for
myself, my weight might be higher than one assumes because of the muscle that I
carry. This might put me in a different bracket on a chart that shows the
health ranges of body weights. But body fat needs to be accounted for. On the
reverse, a normal looking sized person may actually be unhealthy because the
majority of their weight is fat not muscle. This would then put one at risk for
medical problems. This goes to show that just because a person is “skinny”
doesn’t mean they’re healthy.
When a person tells me they want to lose weight. I know that
they want to lose fat, not muscle. Here is a good example of what this means:
“Body fat percentage is simply the percentage of fat your body contains.
If you are 150 pounds and 10% fat, it means that your body consists of 15
pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and
everything else)”
(http://www.healthchecksystems.com/bodyfat.htm).
(http://www.healthchecksystems.com/bodyfat.htm).
Here is the standard chart:
General
Body Fat Percentage Categories
|
Classification
|
Women
(% fat)
|
Men
(% fat)
|
|
Essential Fat
|
10-12%
|
2-4%
|
|
Athletes
|
14-20%
|
6-13%
|
|
Fitness
|
21-24%
|
14-17%
|
|
Acceptable
|
25-31%
|
18-25%
|
|
Obese
|
32%
plus
|
25%
plus
|
Another useful too would be:
- Fat mass: Weight x body fat percentage
- Lean mass: Weight - (weight x body fat percentage)
(https://www.bodybuilding.com/fun/your-body-fat-percentage-how-its-measured-and-why-its-useful.html).
The scale doesn’t always show your weight in terms of good
vs. bad pounds. Being realistic and understanding that losing body fat, not
muscle is important. Often times quick fixes, cleanses, and really restrictive
approaches to weight loss, yield water loss in weight, not fat. Having your
body fat measured allows you to determine your goals and be realistic about how
much and what type of weight you should lose. I hope this is informative for
those of you who are stuck on that scale number. There is much more to weight
loss than one thinks 😊
Saturday, June 24, 2017
Friday, June 23, 2017
Thursday, June 22, 2017
Wednesday, June 21, 2017
Tuesday, June 20, 2017
Monday, June 19, 2017
Sunday, June 18, 2017
BLOG 116 JUICE PLUS
BLOG 116 JUICE PLUS
As a business owner, fitness addict, health advocate, and
professional natural bodybuilder, keeping my body fueled and functioning at
peak performance is vital. I don’t ever chat supplements and don’t like to
because of legal ramifications, but let me share with you about the greatness
of Juice Plus which is whole food based nutrition. In my life, there are no
sick days, there is no time for being sluggish, and I certainly want to workout
at my best level day to day. So Juice Plus has been my solution for the past 9
years. I do sell this at the studio, but as a not-so-salesy type gal, I will
lead by example again, and share with you about the product here.
We are told to have 17 servings of fruits and vegetables per
day. But who does that?? Juicing was the popular craze to achieve this, but
Juice Plus has been around much longer and is a cheaper, more convenient and
effective method. Our bodies can only do so much, but we are responsible for
taking care of ourselves via nutrition and activity to aid in our health. Simply
stated, “Whole food based nutrition delivers powerful antioxidants that provide
your body protection, because it relies on fruits and vegetables. According to
the National Cancer Institute, antioxidants are “substances that may protect
cells from the damage caused by unstable molecules known as free radicals.
Examples of antioxidants include beta-carotene, lycopene, vitamins C and E and
other substances. Many of these antioxidant substances come from fruits and
vegetables” (http://www.juiceplus.com/us/en/what-is-juice-plus/ingredients1).
I personally take the Orchard and Garden Blend which has the
following ingredients:
• Apple • Acerola Cherry • Beet • Cranberry • Date • Orange
• Pineapple • Papaya • Peach • Prune • Broccoli • Brown Rice Bran • Cabbage •
Carrot • Garlic • Kale • Oat Bran • Parsley • Spinach • Tomato •
Juice Plus has the research stacked behind it. This product
has proven results in its ability to improve and aid with healthy gums, heart
health, oxidative stress, skin, inflammation, and lung health (just to name a
few). All this information is publicly available to read on their website http://www.juiceplus.com/us/en/clinical-research/clinical-research-new#
This is not a weight loss product which is a question that
always arises for me. But in reality, if we did want to consume all the fruits
and vegetables required, our sugar and carbohydrate intake would be quite high
so we are finding a source that encompasses all of this for us. On my own
fitness journey, I don’t take supplements just Juice Plus. No multivitamin is
required. From a girl who has been in this fitness industry a long time and in
the past I tried every fat burner, every everything to be cool with the other
trainers, I know that having natural and whole foods the best approach. Not
even the common cold has hit me in a long time. Feel free to inquire more and
do your own research, and if interested let me know and we can start your Juice
Plus today.
Saturday, June 17, 2017
Friday, June 16, 2017
Thursday, June 15, 2017
Wednesday, June 14, 2017
Tuesday, June 13, 2017
Monday, June 12, 2017
Sunday, June 11, 2017
BLOG 115 WORKOUT VOCABULARY
BLOG 115 WORKOUT VOCABULARY
In the midst of your fitness journey, I’m aware that that
during workouts I am giving you the guidance and structure of the hour. I
realize that just because I use terminology for the layout of the plan, doesn’t
mean you know what I am referring to. So the teacher in me (yes I have my
teaching credential in P.E. and Health), says oooohhhhh that makes for a good
lesson/blog. Here you have it...
Reps
Reps is the short name for repetitions: “the number of times
to perform an exercise” (www.livestrong.com/article/153380-definition-of-reps-set/)
Example:
If you did 12 bicep curls those 12 movements are the repetitions
Sets
This is how many times we repeat the exercise in its
entirety.
Example: if you did 12 bicep curls,
rested then did 12 more bicep curls that would be 2 sets of bicep curls
Calorie:
“used to express the heat output of an organism and the fuel
or energy value of food” (http://www.dictionary.com/browse/calorie).
Macronutrients:
Humans require these 3 main components: Carbohydrates,
Protein, Fats
Carbohydrates: “Carbohydrates are present in varying amounts in most of the
foods you eat including fruits, vegetables, grains, beans, legumes, milk and
milk products, and foods containing added sugar such as candy, soda and other sweets.
Carbohydrates are present in food in the form of starch, sugar and fiber” (http://www.fitday.com/fitness-articles/nutrition/carbs/what-are-carbohydrates-an-easy-to-understand-definition.html).
There are simple and complex
carbs. They should make up 45 – 65% of your daily calorie intake
1 gram of carbohydrates = 4
calories
Protein: “a nutrient found in food (as
meat, milk, eggs, and beans) that is made up of many amino acids joined
together, is a necessary part of the diet, and is essential for normal cell
structure and function” (https://www.merriam-webster.com/dictionary/protein).
You should have: “The
DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram
of body weight, or 0.36 grams per pound. This amounts to: 56 grams per
day for the average sedentary man. 46 grams per day for the
average sedentary woman” (https://authoritynutrition.com/how-much-protein-per-day/).
1 gram of protein =
4 calories
Fats: “Fats are nutrients that give you energy. Fats have 9 calories in each
gram. Fats help in the absorption of fat-soluble vitamins A, D, E, and K. Fats are either saturated or
unsaturated, and most foods with fat have both types” (http://www.webmd.com/diet/guide/types-of-fats-topic-overview#1).
1 gram
of fat = 9 calories
These are just the basics. So now you know some of my
jargon. I enjoy sharing and educating regarding elements of your fitness
journey. The more you know, the better your choices will be knowing the reason
behind your WHY. Ask away if you have further vocab questions.
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