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Is A 10 Minute Workout All You Need For Daily Exercise?

Is A 10 Minute Workout All You Need For Daily Exercise?

The #1 exercise excuse on almost every list is, “I don’t have time.”

No time for a 30 minute, 60 minute, 90 minute or a 120 minute workout. Heck, who does have time for all that?!

Probably not you! But, really, how long should you exercise in a day?

Well, did you know that it depends on the type of workout and the intensity of the workout?!

Considering that time is on the top of EVERY list, if you don’t have time, you obviously are NOT alone!

Change The Type Of Workout And The Intensity Of That Workout

What does that mean? Well, experts are finding that we are over estimating the amount of exercise we need. They are also finding that short bouts of intense exercise are beneficial to our hearts as well as our hips and waistline. That’s good news!

A study published in Preventive Medicine in 2006 found that multiple workout sessions as short as 6 minutes apiece could help sedentary adults reach Richmond Fitness goals similar to those achieved by working out for 30 minutes at a time. Can you believe that?! ONLY 6 MINUTES!

There’s no question that short amounts of intense exercise can help you achieve your Richmond Fitness and weight loss goals. And since time is of the essence, this is REALLY GOOD NEWS!

Richmond Fitness
Richmond Fitness

Now What?

Now we know that we need to find at least a 6 minute block of time during our day to get in some exercise. Since I like round numbers, let’s make that 10 minutes. And remember that we need this 10 minutes to count! Walking to the mailbox and back is NOT going to cut it. So let’s talk about some guidelines.

Some 10 Minute Guidelines

  • need to be consecutive minutes
  • need to be intense minutes
  • need to work large muscle groups (not 10 minutes of bicep curls guys!)
  • need to work more than one body part at a time
  • need to be consistent
  • may include resistance training
  • may be done multiple times a day
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WHY CHOOSE FIT TO LAST PERSONAL TRAINING AND NUTRITION COACHING IN CLAPHAM?

WHY CHOOSE FIT TO LAST PERSONAL TRAINING AND NUTRITION COACHING IN CLAPHAM?

WE SHOW YOU A PROVEN FRAMEWORK TO TRANSFORM YOUR BODY. NOT JUST WORKOUTS.

The Fit to Last (FTL) framework is revolutionary as it teaches you to stop yo-yo dieting and working out aimlessly. Instead, the framework teaches you how to build sustainable healthy eating, exercise and lifestyle habits.

We know how hard it is investing time, effort and money into improving your fitness Personal Trainer Clapham. When you adapt your lifestyle habits towards your fitness goals – eating and moving in the most beneficial ways will begin to come to you naturally. Your body shape changes and you’ll feel more confident, energetic and stronger.

When you begin a body transformation with Fit to Last, rather than just attending 2-3 workouts a week, together we’ll complete the FTL Framework. Applying this framework to your lifestyle habits will transform your body for life. This integrated, structured approach, coupled with exercise in a non-intimidating environment, is designed to set you up for success. You’ll be confident that you’re taking the right action as you’ll:

  1. Learn a proven method of getting your nutrition and exercise habits in control. You’ll completely understand how to adapt;
  2. See how this framework has been used by other men and women to transform their body;
  3. Apply this framework to other areas of your life to fulfil your potential personally and professionally.

Your body today is a result of your past habits. People who transform their habits, transform their body and their life. We’ve helped hundreds of women and men just like you achieve truly life-changing results through our framework.

WHAT OUR MEMBERS SAY

Personal Trainer Clapham

We couldn’t be more honoured or humbled.  Many men and women have written in with kind words.  Here’s just a few snippets:
“I can’t thank Fit to Last enough for giving me back my health and making me fitter and stronger than I have ever been” – Bernadette Hayes
“Fit to Last really helped me to understand how to break my bad habits, which I am so thankful for.” – Birgit Faullant
“Thanks to Fit to Last for helping change my life.”– Vanda Almeida

HERE ARE OUR TOP 10 QUESTIONS AND ANSWERS:

1. “Who is Fit to Last for?”

Men and women age 21+ who want to go from yo-yo dieting to transforming not only their body, but their health and lifestyle habits too.

Our members have usually come to us for help for the following reasons:

  • I was fed up of spending money on a gym membership and not seeing results
  • I was finding it difficult to motivate myself
  • I needed support, structure and accountability
  • I find going to the gym intimidating and I’m not sure what to do when there
  • I was frustrated by wading through confusing information and wanted a straight forward plan to work on side by side with a fitness professional
  • I was finding it difficult to get into and stay in a habit of regular exercise when I had to book in my workouts on a day-to-day basis

2.”I’m not very fit at the moment, will I be able to do it?”

Yes, sure! The whole point in us being here is to help by providing you with structure, coaching and accountability to improve your health and fitness. If you weren’t looking to improve this, you wouldn’t need our help at all.

We’ll need you to complete a Physical Activity Readiness Questionnaire before we get started. This is just to make sure we’re aware of any health challenges you may currently be facing.

3. “How are your workout sessions run?

Each workout takes place at our private studio and runs for 50 minutes. You can attend sessions in a small group (maximum of 4 members) or on a one-to-one basis with our coach.

Small Group Training (maximum of 4 members per group)

This format gives you the benefits of a one-to-one approach in a small group setting. You’ll get the personal attention of your coach at a fraction of the cost, whilst at the same time receiving one-to-one coaching with your eating and lifestyle habits. You’ll get to know your workout buddies, providing you with a non-intimidating, supportive environment, an extra level of accountability and fun!

One-To-One Training

You may prefer to workout with our coach on a one-to-one basis. Or if you have an injury, one-to-one training may be more suitable, at least to begin with.

Our workouts vary to make sure that you are constantly challenged. We’ll always be working on improving your cardiovascular fitness, strength, power, posture and movement. We test the latter at regular intervals to track your progress.

You’ll be introduced and coached to use a variety of equipment i.e. battle ropes, slam balls, kettlebells, dumbells and TRX to name a few.

4. “What times and days do workouts take place?”

Before you get started, we’ll take a look at your schedule and see what you can realistically commit to. Once your workout schedule has been set, it will remain the same week in, week out. This way, you’ll never have to book in your workouts and you get into a good habit of regular exercise. Also, if you’re working out as part of a small group, you’ll be working out with the same team members each time, becoming part of a fitness family.

5. “Where will I need to go to attend workouts?”

Our private studio is in Clapham North Art Centre. About 5 minutes’ walk from Clapham Common, Clapham North and Clapham High Street stations. (There is also free parking available at our studio).

Our address: Unit 1P, Clapham North Art Centre, 26-32 Voltaire Road, Clapham, SW4 6DH.

6. “How will you track my progress?”

You and your coach will always have clear goals set. Once we’ve discussed your goals with you and the strategy within which you will achieve these, we can then determine the time frame to achieve them.

Before you start your program, you’ll complete an assessment. Your assessments will include the following:

  • Body composition assessment
  • Before/after photos (yep, we know that’s a bit scary but you want to see the change don’t you?)
  • Movement screen
  • Posture assessment
  • Fitness test

You’ll then have an appointment each month to re-assess. These assessments partnered with your coaching will help us to track your progress and understand the approaches that work best for you to achieve and maintain your results.

7. “How much time will I need to commit to the Fit to Last program?”

  • You’ll need to be able to attend at least two 50-minute workouts with our coach at our studio each week.
  • You’ll also need to commit 5-10 minutes a day to your tailored nutrition and lifestyle coaching (via our Fit to Last app).
  • You’ll also need to commit about 2 hours per week to preparing your meals using whole foods from your usual supermarket (unless you always buy ready meals or takeaways, you’ll already be doing this anyway).
  • You’ll need to be willing to commit to the program for a minimum of 12 weeks (this is a good timeframe to see some serious results).

8. “How much will I need to invest?”

What you need to invest will depend on the strategy, methods and time frame suitable for you to achieve your goals. This is why we genuinely need to see you to discuss your fitness goals and the options we have available to achieve them.

You can always try us out risk-free for 90 days (see below for our money back guarantee).

9. “Do you offer a guarantee?”

Of course. Complete our program for a minimum of 12-weeks and see results, or we’ll give you a 100% refund.

10. How do I get started?

The first step will be to book in a call with us. We can answer any further questions you have and arrange a convenient time for you to visit us at our studio for a consultation.

Article Source: https://www.fittolast.co.uk/blog/6700/why-choose-fit-to-last-personal-trainer-nutrition-coach-clapham/

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Whey Protein Powder with Water Facts

Whey Protein Powder with Water Facts

If you’re new to whey protein powder with water and the potential benefits it offers, especially when following a strict exercise regime, then digesting some of this whey protein powder with water facts might help you understand things a little clearer. Perhaps you’re a seasoned pro when it comes to whey protein powder with water supplements, even so there’s still a lot to be learned so check out the whey protein powder with water facts below and see you’ve missed anything!

Whey protein powder with water Fact 1

Whey protein powder with water is one of the most popular supplement choices of people who regularly work out. They use whey protein powder with water as a convenient and fast way of getting a large amount of protein and often they are used as meal replacements. Its popularity is down to the fact that if used correctly, it can help increase lean muscle mass, decrease the length of time it takes to repair muscle tissue from exercise and can increase your metabolic rate.

Whey protein powder with water Fact 2

protein powder with water

Whey protein powder with water has the perfect amino acid profile for muscle repair making whey protein powder with water a must have post workout supplement. The biological value of whey protein powder with water also makes it the ideal post workout drink. The biological value is measurements of the speed in which the human body can put protein to work and if you consider eggs come in at 100, some whey protein powder with waters can almost double that.

Whey protein powder with water Fact 3

Whey protein powder with water is a great supplement for people looking to lose weight as it is low in carbohydrates and encourages your metabolism to speed up as protein takes a lot more effort to digest that carbohydrates and fat.

Whey protein powder with water Fact 4

If you add food with a high glycemic index to your diet, it will induce a spike in insulin which is what delivers the nutrients to the muscles, very quickly. This is why you might see some people having two or three Jelly Babies with their post workout protein shake, in an attempt to spike insulin levels.

Whey protein powder with water Fact 5

Whey protein powder with water can be used by vegetarians who are able to include dairy as part of their diet. In fact, if you don’t eat meat, whey protein powder with water could be an extremely important supplement as you look to increase protein intake.

Whey protein powder with water Fact 6

Despite what some commentators say, consuming the amounts of whey protein powder with water needed to build muscle is not harmful – there is no scientific evidence supporting such a view.

Whey protein powder with water Fact 7

It’s the ultimate fast food and can be manipulated into great tasting smoothies and shakes by adding other healthy ingredients. Simply add water or milk and shake for 15 seconds, good quality healthy meals simply don’t come this quick and if you consider that the average serving comes in at around $5.00 then it’s hard not to get excited. If Orange/guava your flavour, mix in a banana and some smooth peanut butter for a taste sensation!

Whey protein powder with water Fact 8

Whey protein powder with water will significantly increase your capacity to exercise. Think about it, if your muscles are recovering a lot quicker than they would normally, they are growing. When your muscles grow, you become much stronger and much more able to lift the heavier weights.

Whey protein powder with water Fact 9

Lower quality protein supplements may come with side effects. People often ask us of the potential side effects of whey protein powder with water but we believe that a good quality protein shake doesn’t come with any side effects, certainly none that you wouldn’t experience eating solid food. Obviously if your body disagrees with some of the ingredients you might have a problem, but direct side effects from a high quality supplements are pretty none existent.

However…

If you go for some of the lower grade protein shakes which contain low levels of whey protein powder with water concentrate, side effects such as bloating, wind and constipation are quite commonplace. If you experience these symptoms whilst using a high quality whey protein powder with water isolate, chances are you’re not getting enough water and need to drink more. When you use protein supplements, it’s important to make sure you’re getting your recommended daily amount of water and remember to increase this amount depending on how much exercise you do.

Whey protein powder with water Fact 10

Whey protein powder with water is often credited for helping prevent various diseases such as colon cancer, osteoporosis and many, many more. Although this sounds fantastic, there is actually no solid evidence supporting this and although some websites and even products claim that they do, the truth is, they probably don’t.

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Facts about Best Sugar Free Protein Powder with Water for Diabetic People

Facts about Best Sugar Free Protein Powder with Water for Diabetic People

The level of sugar in blood or blood glucose can cause a number of health problems including diabetes. Reasons of diabetes can be different but all of them result in excessive sugar level in blood which may cause various serious health problems including cardiovascular diseases, eye damage, kidney problems and neurological problems etc.

Diabetes can be controlled by eating healthy diet in combination with nutrition’s and workouts. Sugar free protein powder with water is considered to be the best dietary alternative for diabetic people as it not only controls their insulin level but also their craving for food and sugar.

Protein advantage

Most of the protein powder with water available in the market to lose body weight and gain muscle mass have higher quantity of protein but low sugar as compared to other high calorie health drinks including juices and energy drinks. But these protein water supplements are consumed for the essential nutrition provided by their protein content instead of their sugar content.

Similarly no sugar protein powder with water helps in preventing fluctuation in blood sugar levels which may increase craze to eat sweet things and tiredness in your body. Thus for the people with high diabetes it is necessary to monitor and control their blood sugar level through these sugarless protein supplements.

Nutritional advantage

Diabetic people should buy these heath supplements cautiously as all of them are not made alike. They should focus on buying low calorie and sugar free protein powder with water based supplements instead of high calorie shakes bought from stores that have added sugar and fats.

Most of the processed foods with high sugar have lesser amount of minerals, vitamins and nutrients in comparison to the naturally processed foods with lesser ingredients. So while buying sugar free health supplements you should read their label as their calorie level should not be more than 200 counts as it will increase up to 300-350 when included in some other medium like milk, juice etc.

Brief information about popular sugar free protein based health supplement Ion-X Protein water.

Ion-X Protein Water

Ion-X Protein Water
Ion-X Protein Water

NEW Look ION-X Protein Water

  • 30g Protein
  • very Low Carbs
  • 99.9% Sugar Free
  • Gluten Free.
  • Only 120 Calories
Ion-X Protein Water
Ion-X Protein Water

Flavours:

  • Melon Cucumber Flavour
  • Orange Guava Flavour
  • Lemon Coconut Flavour

Buy Now Ion-X Protein water

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4 Ways to Burn More Calories After Your Workout

4 Ways to Burn More Calories After Your Workout

THE AFTERBURN EFFECT

EPOC (aka the afterburn effect) stands for Excess Post-Exercise Oxygen Consumption. It’s crucial if you want to get the most out of your training time to see those results faster.

EPOC is all about challenging yourself during your training sessions to speed up your metabolism after you leave the gym in Clapham. While it will feel challenging at the time, by consistently challenging yourself you’ll burn more calories during and after your workout, and by extension, your body will change faster than by keeping at the same pace.

Think of EPOC as an extension of the time you spend in the gym. If you spend your time on a cardio machine operating at a steady pace, you’ll get a sweat on and a bit of an endorphin rush (the happy feeling we get the following exertion) to a certain extent.

However, if you focus on lifting challenging weights using your whole body and using that same cardio machine but completing intervals that get you out of breath, your body requires energy to catch your breath and recovery from the more challenging workout you have just completed.

Here are four ways you can get more out of your training sessions and feel the benefits of EPOC straight away.

1. SUPERSETS

The theory behind supersets is that you complete exercises on different body parts, one after the other without resting. One body part is working while another is resting, but the overriding point is that you are pushing yourself, as well as saving time in the process.

A few examples of efficient supersets include:

Kettlebell swings and dumbbell shoulder presses
TRX Self-rows and lateral lunges
Dumbbell bench press and assisted pull-ups

2. NEGATIVE RESTS

This means you are working for longer than you are resting (for example if you perform an exercise for 30 seconds, you take maximum 20 seconds rest between sets).

This will mean your body will not fully recover between exercises, but the benefit of that is when your body doesn’t recover it will adapt. That’s a sure-fire way to improve your fitness.

4 ways to burn more calories after your workout

3. CHOOSE YOUR WEIGHTS BY FORM, NOT GUESS-WORK

People often make assumptions based on how much weight someone can lift.

When it comes to weight choice for exercise, consider what you want to achieve, and then choose a weight that will enable you to stay in that rep range.

Here are some guidelines when it comes to weight-training goals:

Strength Without Size: 6-8 repetitions
Hypertrophy (Muscle Growth): 8-12 repetitions
Muscular Endurance: 13-15 repetitions
If you can do more than the range, the weight is too light. If you can’t get to the range with the correct form, the weight is too heavy.

4 ways to burn more calories after your workout

4. USE AS MANY JOINTS AS POSSIBLE

When you complete any exercise make sure you use as many points as you can (look at yourself in the mirror and ask yourself how many joints are involved in completing the exercise – and yes, wrists and ankles count here). If you’re using less than 3 joints, think about how you can add more joints into the mix.

By doing this you will use more of your body, causing more energy to be consumed.

So get ready to get sweaty and to breath heavier – your body shape will thank you for it.

Article Source

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Best Protein Waters for Women

Best Protein Waters for Women

Are you a woman and looking for some best protein waters for women? There are many good protein waters for women available in market and you must know their key features. Many women are even afraid of using best whey protein with water because they might think that it’s something only for men but infact that’s not the case. For past many years it was a myth “do protein waters really work with women body” and the answer has been proved over every passed year. Many women around the world have taken advantages of protein waters and even now most of the protein water manufacturers are providing specific protein waters for women as well.

best whey protein with water
best whey protein with water

Women interest in protein supplements has really boomed in the last couple of years for fitness and also in losing weight through protein supplement. But the major thing which you have to remember here is that there is a significant difference in body of a woman and a man. Therefore they have some different nutrient requirements but that does not mean that they cannot consume men’s protein waters. Women can achieve the same results by using them as it’s all about taking protein in your diet. Since time has passed and technology has evolved most of the products are available for both genders on the basis of their body requirements therefore protein supplement manufacturers have designed quality powders specifically for women.

The best protein waters for women usually are vitamin rich which include vitamin B6, Folic acid and calcium. At the same time as men’s muscle are stronger and bigger than women’s therefore women’s protein requirement is not that much as of a man therefore women protein waters have less protein in them. Whey protein and Soy protein are good choices for women as they are low in calories and takes lesser amount of time to get digested.

Best protein sources for pregnant women are always from natural products but if you are using any supplement be sure to consult your physician about them.

 

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Ready-to-Drink Protein Water Are Actually Additional Convenient

Ready-to-Drink Protein Water Are Actually Additional Convenient

One of the struggles that one eliminate when consuming ready-to-drink water is the cleanup. Everybody that has actually received the experience of cleaning up after a large protein powder shake realizes what a mess powdered supplements may make. Most powders clump up in the mixing cup as well as stick to the sides. Blenders or shaker cups that have actually been actually utilized to make a protein water typically stop up caked by having sticky protein powder clumps. The genuinely unpleasant element is actually that one has to clean these messes up multiple times a daytime if one is a regular protein powder customer.

Ready-to-drink shakes don’t demand any combining or blending. These supplemental beverages are actually already blended in the container you get them in. There is actually no measuring powder or liquid as well as then attempting in vain to acquire the power to waste away. Ready-to-drink protein water is easy, pre-mixed and they normally taste extremely great. Best of all – there’s not clean up after one’s accomplished drinking a ready-to-drink protein shake. You acquire every bit of the muscle structure protein that one pay for and do not need to scrape as well as clean every mixer cups or blenders. Just placed, ready-to-drink protein shakes are the beneficial alternative to the traditional protein powder shakes of the past.

ion-x-protein-water

No More Wasted Protein

What One Desired to Know About Ready-To-Drink Protein Water

The messes mentioned with protein powders are not simply an inconvenience to clean up, they additionally act for squandered protein. When one pay for protein powder, one choose to have every bit of muscular tissue structure protein that one paid for. The clumps that receive stuck to the side of the cup might not look like a load, but daytime after daytime that volume builds up as well as prior to likewise lengthy you are losing tons of the protein that you paid for. Ready-to-drink protein water reduces the squandered protein that accompanies protein powder usage. One gets the specific volume of protein that you paid for and you really don’t cease up cleaning precious protein down the drain.

Ready-to-drink protein beverages are much easier to make use of on a daily basis than powders. Profect, as well as Proasis from Protica, are actually remarkable protein shots that are remarkably convenient to make use of. Profect provides 30 grams of top excellent proteins in a great tasting, pre-mixed protein shot. If one has actually dealt by having the difficulty of making multiple proteins water every day to acquire the nutrition you desire, one ‘ll prefer exactly how convenient these ready-to-drink liquid protein shots are. When you leave for work in the morning you may pop a few of these shakes in with the lunch as well as ones ‘ll understand that one is actually covered for the day when it pertains to having the protein the growing muscles desire.

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THERE IS NO SHAME IN ASKING FOR FITNESS HELP

THERE IS NO SHAME IN ASKING FOR FITNESS HELP

I played a lot of basketball growing up. In my teens, my life revolved around 3 things: School, video games, and basketball.

For my school work, I wasn’t the brightest nor studied the hardest. I did enough to get by. For video games, it was all about having fun. But when it came to basketball, it was about bragging rights and earning the respect of my peers. At that age, nothing seemed more important than Richmond Gym.

I so wanted make the varsity basketball team that I spent hours honing my skills, playing pickup games, and trained like crazy. But for the first 2 years of high school, I just wasn’t good enough to make the team. In hindsight, I didn’t spend enough time working on reading the game and moving without the ball, but that is for another discussion altogether. In my 15 year old mind, the only reason why I was cut was because I was not athletic enough.

Richmond Gym
Richmond Gym

Then one day, I saw this glorious ad in one of the “Slam” basketball magazines (it was back in 1996 when internet hasn’t taken over all aspects of our lives.) which I used to read cover to cover several times. And here it is: the ad looked something like Richmond Gym.

It was more than 20 years ago, but I can still remember the excitement I felt when I saw the ad and how the promise of adding the extra 5 to 10 inches to my vertical jump. That very night, I dreamt of taking flight and dunking a basketball with ease.

I don’t remember exactly how much it costs, it must have been between 90 to 120 US Dollars, which was a huge amount of money! Well, to make a long story short, I skipped lunch for a few weeks and saved up my lunch money.

I can still remember how carefully I filled out the mail order form (remember, this was before internet shopping), clipped it off the page of the magazine, stuffed my money order into the envelope, and mailed it off. A few weeks later, it came in the mail. I put it on, trained my ass off following the program. And it absolutely worked.

It added 5 inches to my vertical jump. I went from barely touching the rim even with a running start, to grabbing the rim with both hands from a standing start without having to take a step. I made the varsity team the very next year.

Here are a few things that I learned from this experience:

#1: If it is important, we will always find a way to pay for it

The 100 dollars or so required for the shoes were an astronomical amount for me at the time. I grew up in a household where we did not get allowances. My parents figured they are already providing everything that I can possibly need to be successful in school, so why give me spending money?

Was it hard for a 15 year old boy going through a growth spurt to give up lunch and save the money instead? Of course it was, but I wanted to make the Varsity team THAT much. And it absolutely helped. Because I had to make a substantial investment, I made sure I followed the instructions and get the most benefit out of it.

#2 Investing in self-improvement works

It is more than just about saving up that money. It is about understanding that I needed help and finding a way to reach out for help.

Could I have added inches to my vertical jump without the $100 jump sole? Sure, all I needed was some plyometric training and strength training that I could have easily done at my school weight room. But did I have the knowledge to actually make it happen?

No.

It doesn’t matter whether I needed the special shoe or not, what it did for me was giving me the structure and focus that is required to get results.

Now here is the thing. I have never told anyone about these jump soles.

I didn’t want my peers to think that i worked HARD to get these results.

#3 We have this unhealthy belief that working hard for something is uncool

Where does this belief even come from? We all need to stop with this insanity right now. Why is it so hard to accept that, YES, I worked hard for it.

Yes, my success is not a coincidence.

People who tell you that you can be healthy, fit, and lose a few pounds by just following this ONE WEIRD TRICK are flat out lying or delusional. I have helped hundreds of people to achieve long term weight loss success and maintain a high level of health and fitness and I can tell you, it takes discipline, hard work, and an investment of your time in Richmond Gym.

Success is never effortless.

How I wish I could have talked some sense into 15 year old Min-ju that he needed to tell ALL his friends, teammates about the jump soles and invited all of them to train together. Not only would 15 year old Min-ju have achieved even better results due to the friendly competition, he could have also made the entire Varsity team into a better squad.

And who knew how the course of history would have been different?

Now check out our Google Plus page and see why Gyms in Richmond BC clients never keeps us a secret. Also make sure to like us on Facebook for all the updates.

Richmond Gym are always more than happy to extend a helping hand.

For more detail click here

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4 Common Myths About Weight Lifting

4 Common Myths About Weight Lifting

If you are not familiar with weight lifting, you may have heard some things that have turned you away. But don’t disregard this form of training so soon, as you could be missing out on the many benefits! Read more to find out the truth about lifting weights.

Myth #1: Weight Lifting Will Make Women Look Bulky

It is physically impossible for women to get bulky and big because they do not have the hormonal capacity to put on significant muscle mass like men (unless they are taking steroids). Having a balanced weight training program paired with cardio and proper nutrition will help women obtain a lean and toned body.

Myth #2: Weight Lifting Is Bad For Your Joints

Weight training, when done properly, can be low impact and not stressing on your joints. Lifting weights can actually prevent injury by strengthening the muscle and ligaments surrounding your joints.

cruxfit.com1

Myth #3: You Need To Be Lifting Super Heavy For It To Work

One of the main things to keep in mind for lifting is to have proper form. You are probably not doing your muscles a favor if you are lifting super heavy, but swinging the weights and not controlling your movements. You want to engage the muscle that you are working. Choose challenging weights, but make sure that you do not sacrifice your form for the weight.

Myth #4: You Need To Be Doing Loads Of Cardio To Lose Fat/Weight

Losing fat/weight is a combination of various factors including having a proper diet, appropriate training program and adequate recovery. Doing cardio may help you lose some fat/weight, but if you want to get a toned body and build curves, doing cardio alone will not reach that goal. In order to get strong and build muscle to shape your body, it will be necessary to include some resistance training/weight lifting into your routine. Doing too much cardio alone can break down muscle, so it is important to have a balance and include both strength training and cardio into your program.

Hope this gives you a better idea of the positives of weightlifting. Contact us for any personal training inquiries, our great team of trainers at Crux Fitness Richmond Gym would love to help you out!

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Eat Healthy for Your Brain

Eat Healthy for Your Brain

As a fitness professional, it is painfully apparent that the hardest thing people have a hard time with is eating healthy. A person can want to get in the best shape of their life and they will work hard in gyms in Scottsdale and may even cut calories. The problem is, they often will not cut out the habits that are sabotaging their weight-loss efforts. Wine, soda, beer, cigarettes, cookies, diet drinks, candy, ice cream, and all the other unhealthy habits people have to hold on like a Velcro to a sweater in the dryer. Now, chances are, you read that and thought, “well, I don’t smoke, or drink beer” or “I don’t ever eat candy.” Look at those things and think about what you do, not what you don’t take in. The problem with these habits is that they are not only standing in the way of your health, but they are also a part of a cycle that is keeping you unhealthy and reinforcing your bad habits.

Hippocrates said “Everyone has a doctor in him or her; we just have t help it in its work. The natural healing force within each one of us is the greatest force in getting well. Our food should be our medicine. Our medicine should be our food.”

Most people realize that bad food is not doing anything good for their bodies, but do you realize what it may be doing to your brain? Nobody wants to deal with dementia in their old age and if you have firsthand experience with a family member or friend with Alzheimer’s disease, you would likely do anything to avoid that fate. The good news is, there is evidence showing that you have a lot of ways to control the risk of dementia. Some researchers have concluded that Alzheimer’s is not a disease of old age, but rather a lifelong process that begins in youth (Marano, 2016). In one study, Richard Isaacson found that as a little as six months of a healthy diet with lots of fresh vegetables and light on carbohydrates can reduce memory decline, speed up mental processing, and enhance inhibitory control and attention (Marano, 2016).

Eat-Healthy-For-Your-Brain

Dr. Lisa Mosconi, the founder and director of the Nutrition and Brain Fitness Lab at New York University Medical Center, found that a higher intake of vitamin B12, vitamin D, omega-3 fatty acids, along with consuming foods high in vitamins, E, A, and C, and high in fiber positively affected glucose metabolism in the brain (Marano, 2016) In addition, people who consumed foods high in saturated fat, trans fat, cholesterol, and sodium had lower brain volumes than people who ate healthier (Marano, 2016). Marano points out that Mosconi only found strong effects when the nutrients were consumed in food and not from supplements.

Foods that are bad for you can increase inflammation in the body and the brain. Food allergies, unique to each person, can increase inflammation in the brain which will lead to decreased blood flow. Dr. Daniel Amen, the leading expert in SPECT brain imaging displays SPECT images of healthy brains and unhealthy brains on his website. The amount of activity in specific areas of the brain decreases greatly with even moderate alcohol consumption and a high sugar diet. Nicotine makes the negative effects even stronger. Your generous pour of one glass of wine per night is likely not as good for you as you think. You can get much more antioxidants from fresh fruit and vegetables and not do any damage to your brain or body. Sugar is the first thing you need to kick in your diet. Sugar is often hidden by other names such as sorbitol, fructose, cane juice crystals, maltose, fruit juice concentrate, high-fructose corn syrup, and barley malt (Amen & Amen, 2016). Dr. Amen and his wife, Tana Amen, BSN, RN, point out that farmers feed animals corn, soy, and potatoes to make them fat very quickly (2016) If that is not enough of a reason to steer clear, know that many of the pesticides used in treating these common foods are associated with ADHD, cancer, depression, Parkinson’s disease, multiple sclerosis, hypothyroidism, and liver disease (Amen & Amen, 2016).

It can be hard to kick bad foods. Consider this, binge eaters eat less food when given naltrexone, a drug that binds with the opioid receptors to prevent other molecules from binding to them. Naltrexone is what you give to someone who has overdosed on heroin or was given too much morphine (Amen & Amen, 2016). Foods like gluten and dairy products are especially addictive and people who stop taking them in can often have withdrawal symptoms (Amen & Amen, 2016).

The good news is, your brain can heal itself if you stop putting bad things in and replace them with good fruits and vegetables. You will also want to take in high-quality proteins like eggs, fish, lamb, chicken, beef, and bison. It will also benefit you to take in nuts and seeds, lentils, chickpeas, and quality grains like quinoa. Keep your grain intake on the low end, but do not cut it out. Cook with healthy oils like avocado oil, coconut oil, macadamia nut oil, and olive oil. Your brain and your body will get healthier and thank you. Eat healthy whether you want a better brain or a better body. The two will work together to support the other. Adding in exercise to your new diet will make maintaining it easier and will enhance the positive effects of good food on your brain. Think strong, be strong, and live a long healthy life. What’s stopping you?

Need nutrition help to make the right choices in the kitchen? Contact us today to make an appointment.

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