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How Exercising Can Be A Stress Reliever

Published by superadmin on December 25, 2024 | Leave a response

Are you feeling stressed? It’s easy to do in Louisville, KY. Life is busy. People have a lot of tugs on their time. Finding a way to reduce the stress or counteract it is vital. People often look to ways that aren’t healthy. Those ways may bring even more stress, like poor health or physical injury. One stress reliever not only improves your physical health, but it also improves your mental health. It’s exercising.

Stress starts a natural reaction to danger.

Caveman needed survival skills. The body’s reaction to stress is one of those. When early man faced danger, it signaled his brain to trigger hormones that prepared the body to fight or run. The hormones cause blood to go to the extremities. It caused blood pressure and heart rate to rise. All the changes made man more prepared to flee or fight. Burning off stress hormones while creating new hormones makes the person feel better. We don’t have the same dangers today, but the response is the same. It’s not best to fight an angry boss or leave your car and run into a traffic jam. Mimicking both actions through exercise helps overcome stress and provides other benefits.

Some people use exercise as a form of meditation.

Meditation can change your mind’s focus and help you relax. It is one way to reduce stress. Some people use exercise as a form of meditation. They direct their focus to the present and the rhythm of the body. If you’re running outside, it’s all about the sound of your feet hitting the ground and the wind and warmth of the sun on your face, and the warmth of the sun. If you’re lifting, your focus is directly on the muscles. Not only does exercise help divert your attention and bring stress relief, but it also helps you develop laser focus.

Stress can lead to anxiety or depression.

Many studies have revealed that exercise helps both depression and anxiety. Many therapists use it as an adjunct therapy. One study found therapy and exercise had better results than therapy alone or therapy and medication. Another benefit was that it had no side effects except for a healthier, more attractive body.

Exercise improves your posture and makes you look more confident. The more confident you look, the more people treat you as though you are. That treatment makes you feel more confident and less stressed.
Exercise helps promote better sleep. That can enable people to cope with stress better. Lack of sleep alone can be stressful. Add that to the day’s stress, and you have an overwhelming combination.
You’ll improve your gut microbiome when you exercise. Many beneficial microbes in the gut create enzymes that can boost your mood and improve your emotional well-being.
Always check with your healthcare professional first before starting any exercise program. If you have limitations, consider using a personal trainer to guide you safely through a program. Make sure you let the trainer know about any physical problems.

For more information, contact us today at Body Sculptors Personal Training

Posted in Exercise, Fitness

Do You Need Protein After A Workout?

Published by superadmin on December 15, 2024 | Leave a response

What you eat plays a major role in your health and fitness level. When you eat also plays a role, especially if you workout. You need the nutrients to keep you going and get the most from your workout, but you also need the materials to recover and rebuild muscle tissue. That means you need both carbohydrates and protein pre and post-exercise.

Most people understand a small snack or meal before exercising boosts your energy.

There are a few rules to follow when you eat before working out. The closer you are to exercising, the less you should eat. You also should avoid fatty foods. These rules are logical. They have to do with digestion. If you eat a large meal, make sure it’s 3 or 4 hours out. For smaller snacks, make it a half-hour window. Your body has to digest the food and exercise can interrupt that. Also, fats take longer to digest, so go light on fatty food. Pre-workout food also helps start recovery quicker.

Exercise causes tiny micro tears in the muscle.

When you exercise, especially when you do intense muscle-building, it causes micro tears in the muscles. The magic of muscle-building doesn’t occur when you exercise but during recovery. That’s when the micro-tears heal and form scar tissue to build bulk and strength. It’s one reason you should wait 48 to 72 hours before exercising those muscles again, or the healing doesn’t occur.

Post-workout snacks are for recovery and replenishing glycogen stores.

Eating a snack of protein provides the building blocks for building muscles. Carbohydrates replenish the glycogen stores in the muscles. Both are necessary to maximize your benefits from the workout. Eat it as soon after a workout as possible. It can be a full meal or a snack like apples and a spoonful of peanut butter. If you have a busy day following exercise, you won’t run out of steam midway.

Protein contains amino acids that are the building blocks for muscle tissue. Carbohydrates provide the energy for your body to function. The combination for a post-workout snack should be 40% protein and 60% carbohydrates.
If it’s close to breakfast, lunch, or dinner, wait until your next meal to eat. Make sure you replenish liquids throughout the workout and afterward, regardless of intensity.
You don’t have to make it elaborate. There are simple, inexpensive snacks you can make. Greek yogurt with bananas and berries is one option. Fruit and nuts are another. Keep the carbohydrates healthy and avoid food with added sugar.
If your workout is intense, you may need to replenish electrolytes. For potassium, eat a side of sweet potatoes, grapes, or green, leafy vegetables. You’ll also get magnesium from the green, leafy vegetables. Chicken soup can provide sodium.

For more information, contact us today at Body Sculptors Personal Training

Posted in Exercise, Fitness

Are Avocados Good For Diabetes?

Published by superadmin on December 5, 2024 | Leave a response

If you have diabetes, your diet plays a vital role in your health. Some foods are off-limits, like those packed with added sugar or other simple carbs. Food high in trans-fat should also be avoided. Most people try to avoid foods high in fat or calories and may cut avocados out of their diet. They think eating it can interfere with weight loss. That could be a mistake. Avocados provide many health benefits, especially for people with diabetes.

Eating avocados provides healthy fat and nutrients.

Avocados are high in nutrients that everyone needs, especially diabetics. They are an excellent source of vitamin K. Vitamin K helps boost insulin sensitivity and improves sugar metabolism. According to one study, eating a medium avocado daily lowered the risk of metabolic disease by 50%. A different study showed that people who ate the most avocados had a lower risk of developing diabetes.

If you’re worried about losing weight, avocados can help.

Often, people with diabetes, especially type 2 diabetes, need to lose weight. Keeping calorie counts lower is important. They’re high in fat, which means they’re higher in calories. That usually stops people from eating them. Don’t let that stop you. It doesn’t mean you should eat several a day, but it does mean you can eat them. Avocados contain fiber that fills you up and helps maintain blood sugar levels. The more fiber in your diet, the lower your fasting blood sugar and A1C levels are.

Metabolic syndrome is reduced when you eat avocados.

What is metabolic syndrome? It includes having three of five medical conditions. These include abdominal obesity, high blood sugar, high blood pressure, low serum high-density lipoproteins, and high serum triglycerides. It increases your risk for stroke, type 2 diabetes, and cardiovascular disease. Scientists believe the problem may come from increased visceral fat—belly fat. Visceral fat causes inflammation. It plays a central role in weight gain and insulin resistance. One 12-week study found that when two groups ate the same calories but one group included avocados in their diet, the body converted visceral fat to subcutaneous fat that was not associated with metabolic syndrome.

Avocados contain oleic and monounsaturated fatty acids. Using oils high in oleic fatty acids instead of polyunsaturated fat, such as flaxseed oil, can reduce abdominal fat. Monounsaturated fatty acids also reduce belly fat.
It is high in vitamins E, C, B3, K, B6, B5, and B2. It contains folate, copper, potassium, magnesium, and manganese. The high potassium content can help lower blood pressure.
The high-fat content of avocados can help you lose weight. It keeps you feeling full longer. It lowers the bad LDL cholesterol and improves the body’s ability to absorb fat-soluble vitamins.
Always check with your healthcare professional before including avocados in your diet if you have diabetes. Every person is different and requires a personalized diet.

For more information, contact us today at Body Sculptors Personal Training

Posted in Exercise, Fitness

Healthy Snacks On-the-Go

Published by superadmin on November 25, 2024 | Leave a response

It’s difficult to fit in nutritious meals and eat healthy snacks when you’re busy. You have to be more prepared than people who have more time. Having on-the-go snacks available helps. Most people think snacks aren’t necessary, but that’s not true. They’re beneficial if you want to lose weight or need a pick-me-up. Eating a healthy snack can help you avoid tempting, unhealthy ones or overeating at the next meal. It’s even more critical if you have children. They should be lower in calories and high in nutrition.

Having healthy snacks available means you don’t need to buy from a candy machine or convenience store.

Whether you’re at the office or driving, sometimes you need a boost. You may have missed a meal because your day is so busy, so snacking may be a necessity. Having fresh fruit like oranges or apples available can keep you going. One option is a small bag of homemade trail mix with nuts, dried fruit, and popcorn or dark chocolate bits. Individual serving sizes of nuts in plastic baggies can feel like a lifesaver when you’re famished.

If you’re at the office, keeping a healthy snack in the refrigerator or at your desk boosts your energy.

Keep a bowl of cut fruit, string cheese, or plain Greek yogurt in the fridge at work. If you want a sweet treat, don’t get yogurt with fruit. Instead, opt for a container of Greek yogurt and mix in fresh berries. Yogurt with fruit added in the stores has far too much sugar to be healthy.

Are you grocery shopping? Eat before you go or have a snack ready.

It’s far too easy to fill your cart with cookies, chips, and other junk food when you’re hungry. If you have the kids with you, it’s even worse. A few groceries offer one free piece of fruit for children but don’t depend on it. Not many do, so you have to be prepared. Have grapes in the refrigerator ready to eat or bananas dipped in chocolate in the freezer. Nut butter on an apple provides carbs and protein to keep you or the kids going longer.

If you’re on the road a lot, keeping a small cooler of snacks can be beneficial. You can store hard-boiled eggs, raw veggies with dip, or lidded cups of berries, melon, or tropical fruit.
A healthy snack at home can be cottage cheese and applesauce, apple slices or celery with cheese, or a bowl of cubed watermelon or cantaloupe. If the fruit or vegetable is cut and ready to eat, you’ll be more likely to choose it.
Air-popped popcorn with seasoning is another low-calorie snack that will fill that empty spot in your belly. All types of seasonings are available, including nacho cheese, garlic, and bacon cheddar.
Make your healthy snack. Freeze fruit and juice, water, or yogurt in an ice pop mold or Zipsicle pouches for a cool treat in the summer. Make banana ice cream from blended frozen banana rounds.

For more information, contact us today at Body Sculptors Personal Training

Posted in Fitness & Wellness

Finding Your Perfect Workout Routine

Published by superadmin on November 15, 2024 | Leave a response

What’s the perfect workout routine? The answer is different for every person. It all depends on your fitness level, special needs, and goals. If your goal is to lose weight, you’ll choose a different workout than someone whose goal is to bulk up and build muscle. The person who wants to feel better will also create a different workout than someone training for an Ironman competition. Identify your goals, then design a workout that meets those goals.

You’ll get more from an exercise routine that’s hard but still within your abilities.

Any program that makes you struggle so hard that you can’t finish, you’ll abandon it quickly. It also can cause injury. Proper form is vital for good results and safety. If you twist wrong or fail to have good form, it can result in an injury that puts you on the bench for a while. Improper form won’t give you the results you want, either. When your workout is beyond your ability, it can affect your form. Trying to lift weights that are too heavy can make you twist and turn, destroying your form and putting you at risk. If a workout is too easy, you won’t get good results. The workout should meet your fitness level.

Do you have special needs?

Special needs often mean physical limitations, like a back or knee issue or difficulties standing very long. Modify your exercise program to meet those needs. People with lower body problems, such as hip problems, can do seated weightlifting or water aerobics that reduce the pressure on the back. Modifying or doing specific exercises can help you get stronger. The newfound strength improves back and knee issues, allowing you to do traditional forms without pain.

You have to enjoy at least part of your workout routine.

No matter how effective your exercise program is, if you hate it, you probably won’t do it. The key to success is consistency. You won’t be consistent if you dread everything about your exercise routine. You’ll probably quit within the first few weeks. Include at least one or two days of activities you enjoy to stay more consistent. If you’re starting a fitness program, you might not be ready for the gym but love hiking or dancing. Start there and work your way toward refining your exercise program.

If you travel a lot, sticking with a fitness program is harder. Find ways to include exercise on the road, like using resistance bands. They’re inexpensive and easy to pack.
Track your progress. Winners keep score. Create a chart and track each exercise, including the number of reps, sets, or the weight lifted. Turn it into a game. Always try to beat your record.
Eat healthier and get adequate sleep. No matter what your goal is, feeling better, weight loss, or building muscle, you need a healthy diet and the right sleep.
Work with a personal trainer if possible. A trainer will ask the right questions to create a program specifically for your needs, goals, and fitness level. You can supplement it with activities you love.

For more information, contact us today at Body Sculptors Personal Training

Posted in Fitness & Wellness

Flexibility Exercises For Everyone

Published by superadmin on November 5, 2024 | Leave a response

People in Louisville, KY, come to Body Sculptors to get fit. Fitness is more than strength. It includes endurance, balance, and flexibility. People often forget balance and flexibility exercises when they don’t use a trainer. They are both vital for good health. Stretching and other exercises that improve flexibility help protect the muscle from injury. They increase the range of motion and help muscles relax to reduce aches and pains.

You might not expect flexibility exercises to boost muscle growth, but it does!

Stretching puts greater force on the muscles, prevents soreness, and promotes muscle growth. One study found it dramatically increased growth in a shorter time frame. Arm circles are stretches for flexibility. They also help increase blood flow to the muscles. Torso twists, lunges, deep squats, and hip circles to relax tight hip muscles also improve muscle growth if done before, during, and after your workout.

Dynamic and static stretches are ones frequently used for flexibility.

Stretching every morning when getting out of bed should be part of your routine. Dynamic stretches prepare the muscles for exercise. Static stretches, like toe touching, are done after the workout when the muscles are warm and stretchy. Lower body flexibility exercises include the forward fold (touching your toes), calf stretch, quad stretch, and lunging hip flexor. Walking lunges are also excellent to help improve flexibility.

Loosen your hip muscles and upper back.

The figure-four stretch can help relieve back and knee pain. It also improves hip flexibility. Lie on your back, feet flat on the floor, and knees bent. Bring up one leg and cross your ankle over the opposite knee. Place your hands behind the knee on the leg with the foot on the floor and pull that leg toward your chest. Lower your leg and reverse sides. Tricep stretches, shoulder stretches, arm circles, and an overhead side stretch help improve upper body flexibility.

Yoga poses are good flexibility exercises. If you have a sore back, loosen the muscles by doing a cat-cow pose. Start on your hands and knees with your back arched and head down. Move to the cow position by dropping your belly and raising your head. Alternate between the two several times.
Do arm stretches by first crossing them in front of you until they touch your back on the opposite side. Open your arms wide and attempt to touch the tops of your hands together behind you.
You can improve flexibility and relieve back pain with this simple stretch. Lay on your back with your knees bent and feet flat on the floor. Create a loop in a towel by holding one end in each hand. Lift one leg. Put your foot in the loop and pull until the leg straightens.
Stretch your body with your hands stretched above your head to lengthen and strengthen it. It helps prevent tight muscles and improves flexibility. Hold your arms out to your side and parallel to the ground. Bend to the side and touch the side of your knee, then do the other side.

For more information, contact us today at Body Sculptors Personal Training

Posted in Fitness & Wellness

Why Tracking Workouts Is A Smart Idea

Published by superadmin on October 25, 2024 | Leave a response

When you’re ready to get sweaty and workout, anything that slows you down seems like a nuisance. Tracking workouts seem like that, but they can be time-savers and make you more efficient. Tracking your workout can make your workout more effective. It can also identify when it’s not working. It turns your workout into a game and a way to challenge yourself to improve results.

What is tracking?

Tracking can be as simple as making a graph with the names of the exercises at the top and the date down the side. In the square where they intersect, you write the number of reps and sets. You can add other items to your records. You can include factors like how you felt and your endurance, weight, and measurements to provide additional information. If you record your vital statistics like blood pressure, blood sugar levels, cholesterol, and heart rate, it helps if you’re exercising for a health issue.

Tracking your workout shows you what’s working and what’s not.

If you’ve been keeping score and not progressing, it may be time to make a few changes. You wouldn’t know it as soon if you didn’t track your workout. Tracking helps you move more quickly through a workout. Everything is written down so you move quickly from one exercise to another without stopping to think about what’s next or how many reps to do. It helps you push yourself harder to complete each session and get in each set and rep.

You’ll be more motivated when you track your workout.

You’ll be more accountable for exercising because if you don’t, the empty spaces show that. It becomes a game, so sticking with the rules makes it more fun. You’re constantly competing with yourself. When you’re having a few difficult sessions, you can look back at the initial sessions and see all the progress you made. That provides enough inspiration to keep you going when you might otherwise quit.

People who track their workouts frequently also track their food intake. Doing both can help you lose weight faster. Many people underestimate how much they eat, but when you record every bite, it’s hard to deny.
If you need more motivation, share your results with a friend. One study showed that people who received a phone call once a week to check on their exercise program stuck with it longer when compared to those who didn’t.
One reason personal trainers help you get such good results is that they track your progress. It helps them identify areas that need more effort and modifications for increased success.
Our trainers at Body Sculptors use science-backed methods to help you reach your goals. They not only create a training plan for you, but they also track it to hold you accountable and identify your success.

For more information, contact us today at Body Sculptors Personal Training

Posted in Fitness & Wellness

Do Running Shoes Really Matter?

Published by superadmin on October 15, 2024 | Leave a response

People often take up running because you can do it anywhere, and it isn’t costly. They put on their favorite sneakers from the back of their closet and start. Once people start, they find that getting good running shoes improves their performance, makes running more pleasant, and protects their feet and lower body more. There’s no perfect running shoe for everyone. Shoes made for people with a particular stride won’t be good for someone with a different stride. Studies indicate that some factors make a difference, but more studies are necessary.

Experts disagree on whether shoes can cause or prevent injuries.

There are minimalist shoes, well-cushioned shoes, and everything in between. Some people believe minimalist shoes prevent injury because they put your foot in a position closer to natural running conditions. Others think the more cushioning there is, the more protective the shoe is. Studies show that people with several pairs of shoes possessing different features, who switch them with 60% of the running in their favorite and the rest of the time divided amongst two or three other pairs, had the fewest injuries. It’s because each pair had different benefits that stressed different areas, making stress fractures less likely.

How and where you run and where you run makes a difference.

If you’re running on asphalt and concrete, you’ll need a more durable one with additional cushioning. Running on grass or sand requires less. Getting a shoe that fits well should be your top priority. The shoes should feel comfortable when you run. Sneakers are for general use, walking, jogging, and playing sports. Running shoes are made specifically for running to provide the necessary cushioning and support.

It’s all about your foot and what feels good.

Shoes won’t make you faster. They may make you feel faster or keep you running longer, which helps you improve your speed. If you’re competing, one study showed that increasing the weight of a running shoe by 3.5 ounces reduced performance speed by 1%. If you’ve had foot injuries, getting the right shoe can also make a difference. Don’t get stuck on a brand name or particular style. Your feet change. Instead, focus on how your shoe feels.

Sneakers are designed for all types of movement, so the flexibility is right in front of the heel. You’ll notice a big difference when you switch to a running shoe. The flexibility is at the arch in a running shoe since the toes hit the ground first.
If you have sneakers that are comfortable and feel good when you run, you can still use them, especially if you don’t run that often. Switch between several pairs of shoes to prevent repetitive strain injuries.
When you’re purchasing running shoes, go to a specialty store. They have the equipment and expertise to help you find the shoes best for your feet and gait. They normally have a treadmill in the store, allowing you to try them out.
If you’re starting a fitness program and running is part of it, don’t wait for the perfect shoes to start. Use the sneakers or trainers you already have and start running!

For more information, contact us today at Body Sculptors Personal Training

Posted in Fitness & Wellness

Best Headphones And Earbuds For The Gym

Published by superadmin on October 5, 2024 | Leave a response

Clients at Body Sculptors in Louisville, KY, use headphones and earbuds at the gym to play their favorite motivating music or listen to their favorite podcasts when at the gym. The concept of motivating music isn’t new. Music has been used for ages to boost intensity and increase endurance during exercise. Studies show that upbeat music with a fast beat improves workouts. There are many types of each. Some are better for casual use or gaming, but which is best for the gym?

Earbuds or headphones? What should you look for in each?

Everyone has their personal preference but finding the best fit takes money and time. Some things to compare when isolating which is best for your needs include portability, ear comfort, sound quality, noise isolation, and heat. Battery life, sweat or water resistance, ease of use, and appearance also play a role. Price is an important factor, but with each, there’s a broad spectrum of prices, so comparing dollar-for-dollar benefits is necessary.

How does each measure up?

Earbuds can fit in your pocket or take up less room in your gym bag. Earbuds are lighter in weight and don’t build heat around the ear. Headphones have a longer battery life and have better sound quality. A good fit is vital, or earbuds fall out, making headphones more stable. Headphones also tend to be more comfortable and durable. Earbuds can be less expensive, depending on the quality and features offered. Which looks best? Earbuds are less noticeable, but headphones can make a fashion statement.

Look for key features and identify your needs.

If you’re using earbuds or headphones for the gym, your choice may differ from someone using them for running. If you choose earbuds, make sure you have a perfect fit. They’ll be more secure and stay in place better than headphones if you do. A good fit is vital for headphones to ensure comfort and stability. Devices rated IPX4 or higher can endure sweat and moisture. Choose devices that block external noise but have a safety feature of hear-through mode. The easier either one is to use, the better.

There’s no single best headphones or earbuds for everyone. Your budget, needs, and comfort determine what’s best for you. Price, features, and quality constantly change, so the best today aren’t necessarily the best in three months.
If you’ve never used earbuds or headphones previously, there are good quality, budget-friendly ones you can start with to test the benefits they bring. The JLab Audio GO Air POP True Wireless earbuds are one example under $50.
Some earbuds are designed specifically for exercising. They have a more secure fit and a higher rating for sweat and water resistance. Start by narrowing it down using those parameters first.
Comfort and secure fit should be the leading factors for headphones, with sound quality, active noise cancellation, price, and active noise cancellation also considered.

For more information, contact us today at Body Sculptors Personal Training

Posted in Fitness & Wellness