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Show . , - HEALTH AND WELLNESS SARAH KHAN PRODUCTION MANAGER THAT WILL CHANGE YOUR WORKOUT FOREVER ' Wmk smsamss SF Living in Utah, I noticed its easier to keep in good shape because there are many outdoor activities that keep you naturally active. But where Im from, fitness is a science and we dont have as much access to outdoor sports. Gym culture in New Jersey is a competitive and analytical atmosphere and while it may not be everyones cup of tea, I learned a few methods to their madness. Not only did I grow up in a health conscious family, my best friend Melissa DeRogatis happens to be a Pilates instructor and my personal trainer at Lifetime Athletic in New Jersey. She taught me a few tips that can change anyones fitness life forever during my summer away from Salt Lake. The media has changed the way we perceive fitness. Were going through a revolutionary period of time where diet myths are being busted and real nutrition facts are coming to light. Im going to share five secret facts that fitness professionals already know and wish you did too, DeRogatis said. Drink more water than you think you should. Especially during those summer months, you should be drinking 90 oz. a day. The personal trainers ideal client drinks a gallon of water a day, but we know this isnt always possible for a newbie. The ultimate goal should be a gallon a day. Water is a key factor in total body functioning (duh!), digestion, using your body during work out, detoxing, and regulating body toxins. The more water you drink, the more blood you can produce. We dont have to get too picky though because there are a million reasons why water does amazing things for your body. TIP Add a slice of lemon (absorption of sugars and calcium; cuts cravings for sweets), cucumber (a diuretic and flushes fat cells), and mint (natural appetite suppressant and aids in digestion) to your water to help flush the toxins out of your body. You are a breeding ground for toxins. Toxins have a general classification in fitness and could be metals in food we eat, food allergens that include but are not limited to peanuts, soy, dairy, wheat, gluten, alcohol, and caffeine. Unleash the power of the almond. I just told you that peanuts are an allergen. What does this mean? Peanuts are inflammatory. Any allergens are inflammatory but I mentioned it specifically because we see peanut butter in our college pantry more than we think. How many times do you reach for the peanut butter for a sandwich or a quick snack? Almond butter compliments an apple quite nicely. Almonds are a good source of healthy fats and for a serving moderate to low-carproteins, theyre of almonds, and low in sugar. Knowing how dairy is an allergen, it tends to create mucus (yucld). Replace almond butter instead of regular butter and almond flour instead of regular flower (coconut flour is great too). bs ry, Fat is vital. The brain is made up of water, cholesterol, and fat (approximately 60 made of fat). You cannot survive without fat so stop trying. It decreases your chances of having heart disease because eating saturated fats naturally decreases the amount of lipoprotein(a), also known as LP(a), which contributes to an increased risk of heart disease. There are no medical or dietary means of lowering LP(a) other than eating saturated fats. Mix up your workout. Lets talk about high intensity interval training, also known as HIIT. Say youre on the treadmill, you have 25 minutes and you have to get your cardio in. Is it worth it? If youre going to use HIIT to get the job done, absolutely. For example, you can do two minutes walking at 3.2 mph with no incline. Increase your speed to 6.5 mph and begin to run. Bump up your incline to 12 and run for one minute. At the end of the minute, drop your speed to 3.2 and take away all the incline. Repeat this interval 6 times. Walk for 2 minutes and allow your heart rate to come back down. The lower intensity interval is the walking without the incline. Here, youre using your fat as the energy source. The varying intervals spike your heart rate high and then allow it to recover to a normal active pace (more ideal for fat burn). Training like this improves your cardiovascular strength and endurance. No matter how you stay in shape; whether you ski, snowboard, climb, hike, row, or pump iron like a true Jersey gym rat, these tips wall fuel and sculpt you. 1 |