BE STRONG, BE HEALTHY

It is a tale as old as time, women who believe they are exercising and gaining results and benefits using those pretty pink and purple 2-pound weights. Well… I hate to break up this fairy-tale, but that’s not doing anything. You are not working toward toning up or avoiding being “bulky”. The reality is, you are doing nothing except for maybe socializing or giving yourself the ability to say well I went to the gyms in Scottsdale, so I deserve this Starbucks.

We all know that exercise is important. We know that nutrition is a major part of living a healthy lifestyle, and a key part of reaching desired goals. This article is not about the benefits of exercise. This is strictly about why women need to strength train, perhaps even more so than men do.

gyms in scottsdale

Women get put in a hard place almost from the get go in life. Seemingly, no matter what time period we are in, body image issues seem to be part of every generation. I have witnessed it with family, friends, and clients. Women often tend to go to extremes when it comes to losing weight. They go on extremely low-calorie diets, they do cardio everyday for an hour a day, they step on a scale every day and freak out if the scale has not dropped by 10 pounds every day. And then – the cycle starts over again. Diet, cardio, scale and repeat.

We need to stop that cycle. Juice Cleanse, HCG Diet, Apple Cider Vinegar Diet and Grapefruit Diet, just to name a few, are all examples of crash diets that put extreme stress on the body and often can be more harmful than good. Sure, you will lose weight. It’s almost impossiblenot to lose weight on these diets. But, the question we need to ask is, “what weight are we losing?”

If your goal was to drop 20 pounds, and you hit that goal, but you lost 15 pounds of muscle and 5 pounds of body fat is that really good? Your Body Fat % would not have changed, and in-fact, may have even gone up due to the drop-in muscle.

It is a known fact that the more muscle you have, the more calories you will burn during an exercise program. So, why are you working on getting rid of that calorie burning powerhouse? Strength training helps in so many areas and weight loss is, of course, one of them. But, it is not always the most important one – especially for women.

The reason I stated earlier that strength training is more important for women than men has nothing to do with your weight or your body fat percentage. It has more to do with your long-term health and safety. More specifically, your bone density. As we age, it is inevitable that we will also lose bone density. This is just the way of the world. Women; however, are far more at risk of losing bone density than men are. And in return; become much more at risk of breaking a bone than men are.

Osteoporosis is a disease that attacks one’s bone density and one’s ability to make bone, thus causing a person to start losing too much bone over time. This results in leaving them very susceptible to injuries likes fractures and breaks. Now, going back to what we started talking about with those diets – why those diets can be so harmful is because when a diet is extremely low-calorie, it is often low in nutrients. This, coupled with no real strength training can start you down the road to osteoporosis.

A drop-in bone density is something that can be slowed and, in some cases, even reversed. It is possible to start to see an increase in bone density, with proper diet and a strength training program that taxes the body. Picking up 5-pound weights for every movement, every training session will do nothing beneficial for you. It will not help you lose that body fat mass, and it certainly will not help you gain muscle or bone density. While men run around lifting heavy things and putting them down, and then look in the mirror to see how big their biceps look, women lifting heavier weights has much more value and, in the end, much more importance.

Performing a safe exercise routine, with appropriate weight, and challenging yourself in a safe manner, knowing when to try and push heavier can make all the difference when it comes to protecting yourself down the road. So, put down those pretty pink weights and go push yourself to new limits and once you reach those limits push for a new limit.

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PERSONAL TRAINING AND WELLNESS ADVICE FROM CRUX FITNESS RICHMOND – FIBRE

Richmond Fitness Centre

Adequate intake of fibre leads to several undeniable health benefits. Firstly, it aids in weight loss by improving satiety, or the feeling of being “full”. Secondly, fibre can be fermented by healthy bacteria in the gut. The presence of a healthy microbiome has been scientifically proven to improve mood, reduce inflammation, and even quell chronic pain in some instances. In other words, fibre makes you feel good on top of looking good. Finally, fibre helps the body to maintain proper blood sugar and blood lipid levels; so break out the fruits and vegetables if you don’t have insulin pump or statin use planned for your future. With all these health benefits in mind, it would be silly to turn a blind eye to fibre.

Richmond Fitness Centre

Thankfully, increasing dietary fibre intake is actually quite simple. Below, I’ve listed my top 3 nutrition hacks for attaining that 38 and 25 gram/day fibre goal for men and women, respectively.

1) Eat the recommended >7 servings of fruits and vegetables per day. No exceptions. If not for the vitamin, mineral, and phytonutrient benefits, then do it for the fibre!

2) Swap out regular wheat products for the whole wheat, or (even better) whole grain alternatives.

3) Mix beans and lentils into pasta sauces, soups, and stews. This is, in my opinion, the most
flavourful way to increase fibre consumption.

If you’d like to know more about, and start taking responsibility for your own health, fitness, and wellness, please reach out to Crux Fitness in Richmond Fitness Centre, Cloverdale, and Walnut Grove for any of your personal training needs.

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Warnings about Protein Powders

Taking whey clear liquid proteins is great as we all know but sometimes we need to be very careful what were taking so here’s a warning about protein powders that you should be aware of while using it.

The commonly used protein powders include whey, casein, soy and egg white varieties. Whey clear liquid protein is a fast acting protein which helps to reduce the effects of muscle damage immediately after an intense training session.

clear liquid protein

Casein protein is a slow acting protein which helps to continue the repair process long after the training session. However, a natural source of both whey and casein protein can be found in milk, so which is the best smoothie ingredient powder or milk? The answer is a matter of personal choice and taste. Generally, the closer a foodstuff stays to its natural state, the more nutritional value it maintains. Protein powders are convenient to use but the amino acid content, and therefore the useable protein content, varies greatly from product to product so it pays to read labels carefully as powders can be expensive.

The added bonus of low-fat milk is that it not only provides a source of high quality protein, but also calcium, zinc and phosphorus. Calcium is a vital component of healthy bones and teeth, zinc is essential for normal body growth, and phosphorus is needed for the release of energy from cells and to regulate the activity of proteins.

Non-fat yogurt also provides a good source of calcium and phosphorus, and adds a creamy texture to a smoothie without adding fat. Dangers of a High Protein Diet Eating too much protein is counterproductive as your body cannot store it. Any excess in your diet will be converted into glucose for energy or stored as fat. High protein intake can also lead to: A lack of carbohydrate fuel if protein foods are eaten in place of carbohydrate foods which will lead to fatigue and limit your performance in training. Increased urine production which can lead to dehydration. Increased risk of stress fractures due to the accelerated calcium excretion caused by the above.

Potential to lead to too much fat in the diet (meat sources) and thereby an increased risk of heart disease and other conditions associated with increased body fat. Many carbohydrate-rich foods also contain good sources of quality protein, including leafy vegetables, oatmeal and whole grain rice, meaning that the recommended daily intake of protein is generally met through eating a healthy, balanced diet.

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Swimming Pool Accessories

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All pools, with the exception of the most basic above-ground pools, require operational equipment to keep them clean, attractive, and also to circulate and Agoura hills pool cleaning. Below is the breakdown of the types of swimming pool accessories you’ll need for the safe enjoyment of your pool:

A Rail is a swimming pool accessory that is typically installed and anchored in both the pool deck and the in-pool step to make it easier and safer to enter or exit the pool.

A step is a swimming pool accessory that is installed during the construction of the pool. It is always installed in the shallow end of the pool. Accompanied by a handrail (or grab rail), the step makes it easy and safe to enter and exit the pool. You can now purchase an in-pool step for aboveground pools.

A Ladder is typically installed and anchored to the pool deck to make it easier and safer to enter and exit deeper waters of the pool. The bottom of the ladder rests against the pool wall for reinforcement and stability. Remember to install ladder bumpers (pads) in the bottom of the ladder so that it does not damage the finish of the pool-especially for vinyl-liner pools (without ladder bumpers, the ladder will tear a vinyl-liner).

Clean

A great swimming pool accessory is a diving board that allows diving in the pool. Construction and safety codes will specify mandatory dimensions and depths of your pool for the use of a diving board. Have your local pool professionals’ research local codes before installing a diving board on your pool.

The diving board is attached to a dive stand, which is anchored to the pool deck. Diving boards, dive stands, and other swimming pool accessories must be properly sized together. This is determined by the type and length of the diving board, as well as the dimensions and depth of the pool. If you use a diving board, be careful.

Slides are a fun way to enter the pool. Slides are typically made of fiberglass with a stainless steel frame that is anchored to the pool deck. Slides can either be a left-curve or right curve. As with diving boards and other swimming pool accessories, construction and safety codes will specify mandatory dimensions and depths of your pool for use of a slide. If you use a slide, be careful.

An automatic cleaner is a must have swimming pool accessory that will save you many hours of work. It is a pool vacuum cleaner that will vacuum the pool for you. Most pool owners operate their automatic vacuum cleaners in the evening when nobody is swimming in the pool. Although great for routine maintenance, there are times when an automatic vacuum cleaner cannot be used. But still, the automatic vacuum cleaner is a worthwhile investment.

Solar cover is a great swimming pool accessory that helps heat the pool water. Solar covers have a smooth side, while the other side is full of air bubbles. Always lay the solar cover on the water with the bubble side down (facing the water). As the sun penetrates the cover, it will heat the water. During the evening, the solar cover will retain any heat that it previously captured.

When selecting a pool swimming pool accessories, it is important to consider the elements. Good outdoor furniture is made to withstand rain, wind, sun, falling tree, and bush debris, not to mention wet swimmers in their swimming suits. You also want to take comfort into consideration. Unlike regular old patio furniture, you’ll be lounging on your pool furniture only partially dressed.

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Hartford Athletics Field Infield Seating Chart

XL CENTER SEATING CHARTS

Hartford Athletics Field Infield seats are located in the back sections of the best seating areas at the Hartford Coliseum. The Hartford Coliseum seating chart shows the Athletics Field Infield seats behind the Athletics MVP seats in the sections encircling the infield on the ground floor of the ballpark.

XL CENTER SEATING CHARTS
XL CENTER SEATING CHARTS

Hartford Athletics Field Infield seats are in rows 21 through 38 of sections 109 through 125 at the Hartford Coliseum. All Athletics Field Infield seats are placed between the bases on the field level of the stadium. With close views of the action, all Athletics Field Infield seats provide a good fan experience during A’s home games. Athletics Field Infield seats in the front row (i.e. row 21) of the seating area are quite similar to the Athletics Field Infield seats in the back rows, so most buyers will prefer to purchase the cheapest seats within the section for a desired game.

View the Hartford Athletics seating chart and more details regarding Athletics Diamond Level, Athletics Field Boxes, Athletics Suites, Athletics MVP Infield, Athletics MVP, Athletics Lower Boxes, Athletics Field Infield, Athletics Field Level, Athletics Plaza Club, Athletics Plaza Infield, Athletics Plaza Level, Athletics Plaza Outfield, Athletics Bleachers, Athletics Plaza Reserved, Athletics Value Deck.

Visit This Website:- https://www.xlcentertickets.info/

Athletics Field Infield tickets are sold in season ticket packages of varying length. Any seats still unsold following the conclusion of season ticket sales are then sold as individual game tickets. Look at the current price of Hartford A’s tickets for more information on the available ticketing options from the team. With a large portion of the Athletics Field Infield tickets sold out on a season ticket basis, most of the individual game tickets remaining are for back section seats in the middle of rows. Secondary market ticket brokers and XL Center Tickets websites have many Athletics Field Infield tickets for sale for every Athletics home game. Be sure to shop multiple vendors for the best selection and avoid paying significantly more than face value for anything other than front row seats in the Field Infield.

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