There are so many reasons to include beets in your veggie burger rotation. They help lower blood pressure, increase your stamina during your workout, fight inflammation and cancer, boost your immune system, and assist in removing toxins from your body. Here’s a creative way to enjoy them! Makes 5-6 beet patties.
What are the best foods to eat before and after a workout?
This is a common, but vital question because during strenuous exercises our muscles can become fatigued earlier if we do not have the proper nutrition, leading to bad form and potential injury. Ideally, before a strenuous workout, you should consume a meal rich in slow-digesting carbohydrates 1-2 hours before your workout (Bird & hay 1987; Williams & Chryssanthopoulos 1997).
This makes sense because it allows our muscles to have plenty of glycogen (energy production) which can become depleted, leading to muscle fatigue (Williams & Chryssanthopoulos 1997). Proper carbohydrates can include sweet potatoes, red potatoes, yams, whole grain rice, and oatmeal.
Immediately post-workout we want to consume fast-digesting muscle-building whey protein and eventually consume a meal high in proteins and carbohydrates one-hour post-workout to replenish the glycogen lost during exercise.
Bird SR, Hay S (1987) Pre-exercise food and heart rate during submaximal exercise. Br J Sports Med 21:27-28.
Williams C, Chryssanthopoulos C (1997) Pre-exercise food intake and performance. World Rev Nutr Diet 82:33-45.
I want to get toned, how?
Whether you are new to fitness or you’ve been around it for a while, you want to be toned. I’m guessing you are doing cardio to lose weight and eating better but I doubt you are doing strength training: big mistake.
To get that toned look you are going to need to do both weight training and cardio! Picture this; even if you lose body fat but have no muscle mass under the skin there is going to be nothing there to make you looked toned, it will just be flesh and bone! That is why resistance training is needed and can actually improve your body image quicker than cardio (Tucker & Mortell 1993). I’m not saying to stop cardio completely, but maybe just do a little less cardio and pick up the weights!
Tucker LA, Mortell R (1993) Comparison of the effects of walking and weight training programs on body image in middle-aged women: an experimental study. Am J Health Promotion 8:34-42? v
How much water should I drink a day?
Most of us don’t drink nearly enough water over the course of a day, considering it helps flush toxins from our body, provides us with healthier skin, lubricates joints and muscles, causes increased blood flow to the brain, and can actually delay the feeling of fatigue over the course of a day (Bowden 2007). So how much is enough?
We’ve all heard the eight glasses a day rule, but the method recommended by Dr. Jonny Bowden (C.N.S.) the author of The 150 Healthiest Foods on Earth suggests to, “divide your body weight in two and drink that number of ounces a day.” That’s the rule I follow because it’s super easy to remember and works well for me.
Bowden J (2007) The 150 healthiest foods on Earth. Fair Winds Press. Beverly, MA.
How can I lose my love handles and belly pooch?
As you’ve just read in the above section in I want to get toned, how?, to get rid of your love handles you have to lose body fat from your entire body (cardio exercises and nutrition regime) which will, in turn, reveal your rectus abdominous (the abs)!
We also need to build the mass of the abs to help show them faster. To do this, you can do several abdominal exercises like hip lifts, crunches, or any abdominal machine that will increase the mass of the abs. Another culprit of the belly pooch could be excess sodium in your diet which in turn causes the body to retain water, most commonly around the mid-section. Ideally, you will want to consume around 1500mg of sodium (CDC recommendation), anything greater than that can cause water retention and hypertension (Karppanen & Mervaala 2006)!
Lastly, try to stay away from excess alcohol consumption (forget that last 6-pack of Smirnoff) because it is a relatively empty calorie (I do understand that it has beneficial anti-oxidants among other things) which can cause the body to store fat around the midsection: we don’t want a beer belly!
Karppanen H, Mervaala E (2006) Sodium intake and hypertension. Prog Cardio Dis 49:59-75.
How can I get rid of the excess fat on the underside of my arms (baggy arms)?
As stated earlier, a total decrease of body fat and an increase in muscle mass will help get rid of those baggy arms (Tucker & Mortell 1993). To help accomplish this implement 2-3 HIIT sessions into your exercise regime (HIIT Sessions) and clean up your nutrition regime by eliminating excess junk food and fats. Next start doing resistance training to build up those triceps (backside of the arm) which will also help build up your overall strength.
Some common resistance training exercises for the triceps include overhead tricep extensions, bent-over tricep extension, cable-crossover rope pulldown, or a tricep machine. Start by doing 3 exercises, 2-3 times a week and doing 3 sets of 10-12 repetitions per exercise. Build it up (triceps) and break it down (fat) and you’ll get that toned look you want, stick to it!
Tucker LA, Mortell R (1993) Comparison of the effects of walking and weight training programs on body image in middle-aged women: an experimental study. Am J Health Promotion 8:34-42?
What’s a macro and how do I calculate them?
Macronutrients or macros are essential for life because they are used (or stored) for energy production. These include carbohydrates, protein, fats, and we can include fiber (PFT: Theory and Practice 2010). Sometimes people structure their healthy eating habits around these 4 groups by calculating how many grams of each they should consume per meal/day to lose, maintain, or gain weight.
To calculate our macros we can use the IIFYM calculator at If It Fits Your Macros. The calculator takes into account your body weight, height, age, activity level, and goals to give you the number of carbohydrates, protein, fat, fiber, and total calories that you should consume per day. The beauty of a macro eating schedule is that it’s not a super structured, restricted diet but instead you eat whenever and whatever you want as long as your stick to these numbers.
For example, if your total daily fat consumption is 60g and you demolish a Big Mac (29g), you can only consume 31g fat for the rest of the day! Note: you should readjust your macros about every month to compensate for your changing body composition.
Personal fitness training: theory and practice, Second Edition (2010) Editors Yoke M, Gladwin LA. California, USA.
From hormones to fitness as we age, our body definitely changes and we need a different approach to getting fit, aka fitness after 40. As Michael Spitzer explained in Part I of our interview, with the proper diet and exercise you can achieve your goals – no matter the age! In the final part of our interview, we discuss hormones, fitness after 40, and his amazing book!
As fall approaches, we are starting to break out the sweaters, leaf blowers, and polishing up the snow shovels – sounds friggin terrible honestly… For many of us, this also means it’s time to get ready for tailgating. I’m like a kid going to a candy store when it comes to tailgating at my alma mater – excited, nervous, can’t stop talking about it and the person in charge of me is usually annoyed (sorry honey)!
From the NFL to college football, tailgating primetime also means you are crushing a ridiculous number of calories every weekend – we’ve all been there…
Who doesn’t love a sweet pair of sneakers? Not only are they functional but they are fashionable, but sometimes you may need to ditch the Nikes to help improve your mobility. Celebrity podiatrist Dr. Emily Splichal drops by to discuss some barefoot science that will help prevent injury and improve your mobility!
This beautiful soup is chock full of antioxidants and skin-loving nutrients to make you glow inside and out. You get your get-up-and-go protein from a dollop of pleasantly tart Greek yogurt added at the last minute. Sip this green summer soup when it’s well-chilled to lift your spirits and feel invincible! Makes 8 servings.
We got our great friend of the site Michael Spitzer to do a quick interview for us – this guy is a huge fountain of information and I’m just glad he wants to even be on the site! He is one knowledgeable man when it comes to a fitness program as you age. Check out Part I of our interview and make sure you come back next week as we discuss his book and how to control your hormones!
Need some help getting motivated to condition and actually complete your routine? Who doesn’t? Try these conditioning tips from a pro that will help you get motivated and ensure that you get the most out of your workout!
Nobody ever said anything worth having would come easy and weight loss is no exception. If you are looking to start taking charge of your life and work towards your goals, then give these healthy weight loss hacks a try. They can help you get moving in the right direction!
Let’s break down some crazy ways people use the treadmill (I’ve seen a few myself) to help you get the most out of your workout and help reduce your chances of being injured!
The treadmill isn’t for everything
Not having a fitness trainer around to guide you through your exercise routine can be quite dangerous to your health if you’re not fully aware of how the equipment and machines are to be used. You just might end up injuring yourself if you perform an exercise in the wrong form or tempo.
But there are some mistakes that are obviously a fitness and health hazard, yet some people just don’t get it.
Now, a number of them are related to the treadmill and the stupid things that people do on it.
In case you’re not familiar, here’s what you shouldn’t be doing on the treadmill.
1. Don’t Step On One With Wheels (Duh!)
Now, why would you even do that in the first place? It’s a treadmill – you walk or run on it – you don’t ride a bike on it. In fact, some people are so delusional that they think it’s okay to bring on skates and rollerblades as well.
If only someone could tell them that treadmills are all about balance and control and that what they’re rolling on just makes it even more difficult to maintain balance.
So stick to your feet and avoid the wheels and rollers – who knows you just might have people rolling on the floor with laughter after you roll off the treadmill.
2. Don’t Get Too Lost In Your Thoughts
The treadmill can be a great place for thinking but sometimes that can lead to tunnel vision. This can lead to a comical trip (at least for the other people around).
I mean you are so deep in thought about what dress you should wear to your friend’s bachelorette party that before you know it, you’ll be losing track of your feet and will slip off with a terrible fall and some serious back injuries. Instead, clear your mind and just get lost in the movement. This can help you de-stress!
Look forward, stay focused and count your laps – not your mile long to-do list!
3. Don’t Tread With Crappy Shoes
Treadmills can get really hot! And it’s not just the sweating bodies, as the minutes go by, the belt under your shoes begins to burn and the heat begins to travel through your shoes as well.
It sometimes can feel almost as if you’re running on fire, which is why you obviously need good footwear to keep your feet protected – not to mention you need proper cushioning and protection against the constant pounding. Many gym-goers walk in for a treadmill workout as if it’s a fashion parade.
Well, there’s a difference between fashionable footwear for the gym and a fashion disaster on the run.
4. Don’t Do Race Training
You can run to build your stamina on a treadmill, but you can’t run to train for a race. There’s a big difference between running on a treadmill and running on an open track; the former just can’t supplement the latter when it comes to providing the right turf and the right dynamics in which your entire body works while competing in a race.
The treadmill is a great way to get your cardiovascular system racing for better heart health, but it just might not make you a better racer on the track.
5. Don’t Jump
You’re supposed to be running – not performing gymnastics! But it’s not just the actual jumping that’s dangerous. A lot of people tend to have a bit of a bounce to their strides.
The dangers are two-fold. First, the hard surface of the treadmill doesn’t really provide much of a cushion to your joints after a landing. Secondly, you just might end up twisting your ankle because of the motion of the belt. Not to mention, some folks just like to pretend to be cool and try to jump off a treadmill after bringing it to a sudden halt.
With sweaty palms, that heroic leap isn’t much of a cool idea either unless you’re deliberately trying to break a bone.
Wrap-Up
So, the next time you’re on a treadmill, just walk or jog – don’t try to do something that’s extraordinarily silly!
Now, why would you even do that in the first place? It’s a treadmill – you walk or run on it – you don’t ride a bike on it. In fact, some people are so delusional that they think it’s okay to bring on skates and rollerblades as well.
You can run to build your stamina on a treadmill, but you can’t run to train for a race. There’s a big difference between running on a treadmill and running on an open track; the former just can’t supplement the latter when it comes to providing the right turf and the right dynamics in which your entire body works while competing in a race.