Fitness & Wellness

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

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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

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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

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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

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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

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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

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Workout Routines For New Moms

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

Most new moms in Louisville, KY, are too exhausted in the first few weeks to workout and not ready for a traditional routine. For the first six weeks, your body is healing. You just grew a new human being. The process stretched everything. It takes time to rebuild pelvic stability and strengthen the pelvic floor. Each pregnancy is different. So is the recovery time. Always check with your healthcare professional before starting any postpartum exercise program.

It starts by doing low-impact movements.

If you were active before and during pregnancy, you may be ready to start a fitness program far sooner than six weeks, but it won’t be the sweaty workout done before you were pregnant. Start with mild exercise as soon as a few days if you feel up to it with walking. Do it as little as five to ten minutes to start. Don’t push yourself. Doing kegel exercises to rebuild the pelvic floor is another exercise that you can begin as early as three weeks. Strengthening your abdominal muscles with diaphragmatic breathing is another.

Move onto more difficult low-impact exercises as you become stronger.

You probably won’t be ready for traditional squats, but box squats are easier. It requires a chair. The chair should be thigh-high. Stand in front of the chair with your feet shoulder-width apart. Squat down as though you’re going to sit, keeping your back flat and core muscles tight. Start to sit, but as soon as your bottom touches the chair, stand up again as you squeeze your glutes and leg muscles. You only need a wall and room to do wall push-ups and squats.

Modify the cat-cow combination yoga pose.

The cat-cow pose becomes a posterior tilt when done on the back. Start the cat-cow combination on your hands and knees with your back straight. Inhale, allowing your belly to drop and expand and your head to raise as you do for the cow position. Hold that position and then move to the cat position, arching your back, pulling in your stomach, and lowering your head as you exhale. Do the posterior tilt similarly but without the head movement and only the arching and rounding of the back. You can do back arching and rounding while standing once you learn it. It brings quick back pain relief.

Moderation is the key to success. Always listen to your body and expect it to go slowly at first,0 even if you are active before pregnancy.
A simple heel slide exercise is beneficial and mild. Lay flat with your knees bent and feet on the floor. Hold your abdominal muscles tight as you slide one heel forward until the leg is flat. Return it and do the other leg.
Always focus on form. Start by strengthening the core muscles and pelvic muscles. Start strength-building exercises without barbells and weights in the first six weeks. Avoid high-impact exercises.
Start glute bridges, reverse lunges, and planks when your body feels strong enough. Modify these exercises as your strength builds. Add side planks, lunges, and dead bug exercises as you build strength.

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

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Healthy Eating Habits To Try Today

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

You may get quick weight loss results by starving yourself for a few weeks, but those results don’t last long once you start eating and return to the habits that put on weight in the first place. For long-lasting results, developing healthy eating habits is necessary. It also makes weight loss easier. You don’t have to miss out on the fun at a birthday. You can have a piece of cake with the others. It’s about your daily food decisions, not the occasional treat.

Avoid food with added sugar and highly processed food.

Focus on eating more whole foods. Those are foods closer to their natural state. Read the ingredients on the label. If it looks like a chemistry experiment, don’t eat it. Choose whole grains over highly processed grains. Whole grains contain the bran, germ, and endosperm. Processed grain only contains the starchy endosperm with few nutrients. You’ll be surprised at how many foods have added sugar. Everything from barbecue sauce and ketchup to white bread and flavored yogurt contains sugar.

Fill your plate with vegetables and eat a big salad first.

Greens contain fiber and are nutrient dense. They’re low in calories and filling. Starting a meal with a multicolored salad and continuing with several servings of vegetables increases your nutrition and fills you without adding calories. Including a healthy fat and source of protein at each meal provides all the macronutrients required. Find ways to increase vegetables and fruit in your diet. You can use them as snacks or for dessert. You can even make a sugar-free sorbet using a ripe banana for sweetening.

One tip that doesn’t require changing your diet is to eat slower.

The first change you make can be simple. Eat mindfully. That means slowing down how fast you consume your meal. Chew your food longer and more mindfully, appreciating the texture and taste as you do. Masticate it until it’s a liquid before you swallow. Part of your digestion takes place in your mouth, so this helps digestion. The slower you eat, the longer your stomach has to signal to the brain that it’s full. You’ll eat less and feel better after a meal.

Your beverage choice makes a difference. Instead of fancy coffee, drink your coffee or tea black with no sugar. Opt for cold water instead of soft drinks. You’ll save 100 calories every time you do.
Always have healthy snacks ready for mid-afternoon and mid-morning. It can be homemade trail mix, air-popped popcorn, fresh fruit, or vegetables. It fills the void so you aren’t tempted to eat unhealthy snacks or overeating at the next meal.
Use low-calorie substitutes that don’t affect the flavor or texture of the dish. Instead of white rice, opt for brown rice or wild rice. Use Greek yogurt instead of sour cream to save a few more calories.
Use our meal planning program to help guide the way to healthier eating habits. We create a program based on your needs and preferences. All you have to do is buy the groceries and cook.

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

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The Best Workouts For Depression

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

Many therapists now prescribe a workout as an adjunct therapy for depression and anxiety. It works better than many medications. Exercise lifts your mood and builds a stronger body without side effects like medication. It won’t replace the help of professional care for severe cases, but it is a good supplemental treatment and can be beneficial for improving your mood when you’re feeling down. Some forms of exercise are better than others. Which ones are the best?

You’ll get some benefits from walking.

You don’t have to create an elaborate program to get benefits. Taking walks helps. Studies show that cardio workouts tend to be the best type of exercise. You can bike, jog, walk, dance, or do any cardio that increases circulation. It builds endurance, helps you lose weight, and increases endorphins that make you feel good. You’ll burn off stress hormones as you exercise and improve your gut microbiome. The microbes in your gut play a role in your mood.

Studies used strength-building as exercise.

One study that followed stroke victims found that strength-building exercises helped build confidence and self-esteem. Another study showed that starting any exercise program boosted the subject’s self-image, even before there were changes to the body. Strength-building exercises improve posture. Improved posture makes you look more confident. Others see you as more confident. It becomes a self-fulfilling prophecy because you ultimately feel that way.

HIIT—high intensity interval training—dramatically improves your mood.

It’s already stated that aerobic workouts aid with depression. HIIT workouts provide an intensity that can improve the results. HIIT isn’t a certain exercise but a way of doing any exercise. You alternate between your highest intensity and a recovery pace. It pushes the body to sweat and increases endorphins and other feel-good hormones that create a sense of well-being that counteracts depression. HIIT increases BDNF—brain-derived neurotrophic factor—that regulates mood. It helps mood-related disorders, such as bipolar disorder and schizophrenia. It also benefits anxiety and depression,

Walking as little as 30 minutes a day can help depression. Do it regularly to reap benefits. You can even do it several times a day. Walking is a natural way to handle anxiety. It’s why people pace when they’re worried.
Regular exercise creates new neural pathways. It can help get your brain out of the loop of depression. It also changes the gut microbes that can alter brain chemistry.
HIIT workouts help balance the brain chemicals gamma-aminobutyric acid—GABA—and glutamate. The neurotransmitters work together. GABA calms the brain, while glutamate stimulates it.
Socializing helps relieve depression. Get a workout partner to exercise with you. Increase your chances of conquering depression with a healthy diet that limits food with added sugar and highly processed foods.

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

Posted in Fitness & Wellness