Exercise

Healthy Habits = Healthy Life

Healthy Habits = Healthy Life

Published by on April 15, 2023 | Leave a response

Living a healthy life in Louisville, KY, is all about having healthy habits. It isn’t about eating a salad once in a while or buying a gym membership and using it once or twice. It’s about the things you do every day that make a difference. Developing habits take a while, and many people start with one change and after a month or two, add another. The changes can be as simple as drinking tea or coffee without sugar to something more involved like a program of fitness. It doesn’t matter where you start. The important part is getting started.

A healthier diet should be a goal.

If you’re slamming down quickie burgers like there is no tomorrow, there may not be one for you. To have a healthier body, you have to have a healthy diet. A healthy diet doesn’t mean dieting but making smarter choices. Choose more greens, several selections of vegetables, and lean meat, fish, or poultry. Instead of high-sugar, high-calorie pastry, opt for fresh fruit as a dessert. If you’re overweight, changing your eating habits is necessary to lose weight. The sad truth is that obesity is on the rise in America and many of the obese are also malnourished.

Get moving.

Consider all the changes that have occurred in the last fifty or sixty years. Everyone used to be more physical. Adults would spend time playing tennis, roller skating, or bowling and kids loved playing games outside. Today, everyone is stuck in front of a screen and the only active muscles are in their hands. You’ll rust out before you wear out, so get up and move. Start a program of regular exercise. Make it a habit, so schedule it at the same time every day to ensure it becomes a habit. You don’t have to workout at the gym every time, you can take walks or do other activities.

You probably don’t get enough sleep.

Burning a candle at both ends has become a badge of honor in the US. Unfortunately, that’s bad for your heart and can even make you pack on pounds. Lack of sleep can cause a hormone imbalance between leptin—the satiety hormone—-and ghrelin—the hunger hormone. If you don’t get enough sleep, the body produces less leptin and more ghrelin, so you want to eat more and you gain weight. Lack of sleep can affect your memory, increase the risk of diabetes and negatively affect your immune system. Create a sleep schedule and stick with it until it becomes a habit.

  • If you want an easier way to ensure you eat healthier, our fitness plans are perfect. We provide a personalized menu, a grocery list and recipes. All you do is buy the food.
  • Don’t forget to drink plenty of water and hydrate often, especially in hot weather or when exercising. Even mild dehydration has side effects. For instance, it can make you feel sleepy. The next time you’re tired, drink a bottle of cold water and you’ll probably feel more awake.
  • When you make a change, focus on staying with that change for a minimum of nine weeks. Studies show the average time for forming a habit is 66 days.
  • Eating healthy includes what you drink. Soft drinks or fancy coffee drinks are high in sugar, calories, and ingredients that can be harmful to you. Don’t forget to include snacks in your meal plan.

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

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Diet And Nutrition For Constipation

Diet And Nutrition For Constipation

Published by on April 5, 2023 | Leave a response

Your diet dictates the nutrients your body receives, but it also affects other areas of your health besides nutrition. It can cause digestive issues, like diarrhea and constipation. Constipation is a problem many people have, but few want to discuss it, especially with friends. Instead of addressing the underlying issue, many resort to taking laxatives, which can lead to laxative dependency, particularly if you take stimulant types of laxatives.

A lot of things play a role in developing constipation.

The amount of fiber in your diet, your level of hydration, and how active you are all play an important role in keeping your colon healthy and normal bowel movements. A simple change like riding a bike for a half hour a night stimulates your elimination system to provide bathroom success. Another important factor is hydration. Even minor dehydration can affect bowel movements, leaving your waste dry and hard to pass. Increasing the water you drink daily can keep your system at peak performance.

Changing your diet to include more whole plant-based foods can also change your potty pattern.

Whole foods, like whole grains, or fresh fruits and vegetables, contain fiber. There are two types of fiber. The first type is insoluble fiber. That is found in whole grains, bran, and vegetables. Insoluble fiber provides bulk to the stool to help it pass through the colon. The second type of fiber is soluble fiber. Soluble fiber absorbs fluid and keeps the waste soft and easier to pass. It’s found in lentils, fruits, vegetables, nuts, oat bran, and peas. Soluble fiber binds with toxins and excess cholesterol, then it’s removed from the body with other waste. Soluble fiber also helps feed beneficial bacteria, which also helps with constipation.

Just because you don’t go every day doesn’t mean you’re constipated.

Some people go as often as three times a day, while others may only go a couple of times a week. Normal bowel movements vary. How can you tell if you’re constipated? The first sign is that you feel like you have to go, straining on the toilet, but don’t have a productive session. You are bloated and if you go, only small hard pellets come out. It’s not about the number of days, but how you feel.

  • Eating food high in omega-3 fatty acids can help keep your bowel movements consistent. Foods that contain it include salmon and other fatty fish, krill oil, and flaxseed.
  • Eating juicy fruit and vegetables will help you in two ways. Both provide fiber and increase your intake of liquids, which helps counter dehydration.
  • If you’re adding fiber to your diet, increase it slowly. Increasing it too rapidly can also cause bloating and constipation. When you increase fiber intake, make sure you increase your intake of water, too.
  • Prunes are known for their constipation-busting benefits. Not only are prunes high in fiber, but they also contain sorbitol, which is a natural laxative. The sorbitol in prunes is often used in chewing gum and candies, which may also cause digestive issues.

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

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What's The Difference Between Portion Size And Serving Size?

What’s The Difference Between Portion Size And Serving Size?

Published by on March 25, 2023 | Leave a response

Whether you’re eating in a restaurant or at home, portion sizes will vary. However, it doesn’t matter where you eat, at home in Louisville, KY, or in a restaurant in Chicago, IL the serving size remains the same. It’s the same across the country for all food. All nutritional facts are determined by using that serving size. Potato chips are a good example. A one-ounce bag is about 15 chips. That’s the serving size, whether you’re eating from a family-size bag or not. Most people create their own portion sizes when eating snack foods like chips, which can be more or less than the serving size.

When you eat in a restaurant, the portion sizes may far exceed the serving size.

Ironically, the most expensive restaurants often have smaller serving sizes. They tend to focus on more exotic ingredients and presentation. However, mom-and-pop restaurants that compete for most of the restaurant business have to find a way to stand out from the rest. Besides great cooking, serving larger portions can make them more popular. Commercials and advertising gimmicks train us to believe more is better. Super-sizing your meal has become an all too familiar draw. In reality, the portion sizes served are often more than double the actual serving size.

Besides oversized servings in restaurants, you can overdo them at home too.

Unless you know what the serving size is for that particular food, you’ll probably eat too much. If you’re at home or in another serve-yourself situation, learning serving sizes is important. It doesn’t have to be difficult. For instance, a serving size of meat is about the same size as a cassette tape or deck of playing cards. If you stack four dice, you’d get the serving size of 1 ounce of cheese. The serving size for a cup of most food is the size of a fist.

Some easy tips to remember when eating in restaurants.

For most leafy vegetables, don’t worry about serving size, unless you’re worrying about not eating enough. For most vegetables, the serving size is often underestimated. If you’re eating chopped veggies, the serving size is a half-cup. For raw leafy greens, it’s one cup, and for vegetable juice, a half cup. The USDA recommends eating two and a half to three cups of vegetables or about five to six servings a day. Potatoes aren’t included in the vegetable group. In most cases, eating more than the recommended minimum servings is a good thing. Just be careful with sauces and dressing.

  • If you’re making a salad, include other types of lettuce besides iceberg, they’re more nutritious. Baby greens, baby kale and baby spinach are extremely nutritious.
  • If your favorite restaurant has large portion sizes, share a meal with a friend or eat half and ask for a carry-out container to take home. Some people opt for an appetizer as their main dish and add a salad and vegetables as sides.
  • Your favorite snack or meal might come in larger portions and be several serving sizes. You can help yourself and prevent overeating by repackaging the food as soon as you get home to individual serving sizes.
  • If you’re still unsure how to achieve a healthy diet that helps you reach your goals, our staff at Body Sculptors can help with a customized diet and nutrition training.

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

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Are Personal Trainers Worth It?

Are Personal Trainers Worth It?

Published by on March 15, 2023 | Leave a response

Many people who use personal trainers are either just starting a fitness program or have tried on their own and failed. However, that doesn’t mean that those with more experience don’t use them. Some trainers use the services of another trainer to learn new techniques and switch up their workout or improve their form. Trainers focus exclusively on ways to get fitter. They’re specialists. Most have far more training in body mechanics and nutrition than the average doctor.

You can work out on your own, but you might not see the progress.

Not only do trainers keep abreast of the latest research in fitness, but they also can identify areas where you need more work. Some fitness problems may occur because smaller muscles are taking over the work of larger ones. Trainers can identify that and help prevent injury. They create a difficult program, but still within your capabilities. Trainers also do more than just help you with workouts, many can provide information to aid you in eating healthier.

Do you have a pre-existing condition?

If you’re starting an exercise program because of high blood pressure, diabetes or are recovering from a serious condition, a trainer can be extremely useful. Always check with your health care professional first before starting any exercise program. If you have an issue that limits your movement, like knee problems, trainers can modify and personalize your workout to adjust for it.

Trainers hold you accountable.

You are more apt to show up if you know a trainer is waiting for you. A trainer will also push you to achieve more. He or she will record your progress and modify your workout if you’re not getting the best results. Most people don’t push themselves when they’re on their own or they push too hard initially and injure themselves, setting back training for months. A trainer can determine the best workout for your needs.

  • Learning proper form is extremely important. If you don’t have the right form, it can cause injury or minimize benefits. A trainer will not only show you how to do an exercise, but he or she will watch to ensure your form is correct.
  • Trainers can keep you motivated. Besides holding you accountable and tracking your training and results, trainers can provide the encouragement you need.
  • Trainers will vary your workout. That helps prevent boredom and can also prevent plateauing. When you do the same exercise repetitively, your body becomes efficient and burns fewer calories, causing plateauing.
  • Personal trainers often offer a variety of options to suit everyone’s budget. They may have small group discounts. If you and your friends want to make your night out a healthier option, choose small group training classes, followed by a healthy meal.

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

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How Many Times A Week Should I Do Cardio?

How Many Times A Week Should I Do Cardio?

Published by on March 5, 2023 | Leave a response

The number of times per week that you do cardio all depends on you. The US Department of Health and Human Services suggests you get from 150 to 300 minutes of moderate cardio or 75 to 150 minutes of vigorous cardio. One study found that doing as much as 60 minutes of intense cardio each day is safe, but you need to be fit. If it’s an intense cardio workout, there are some risks. If you’re walking that would mean doing cardio three to six days a week, at a moderate pace. It’s always best to talk with your healthcare professional to decide what’s appropriate for your health and goals.

There are several ways to work cardio into your schedule.

If you’re doing intense cardio, focus three days a week on cardio and two days a week on strength training. If you workout intensely for 30 to 60 minutes, it would total the required cardio time. Some people do cardio five days a week and adjust the amount of time spent based on intensity. They include strength training every day, but vary the muscles they work. Your trainer will create a program that’s right for you.

You don’t have to do strictly cardio for it to count as cardio.

There are several ways to do exercises that make strength-building also a cardio workout. For instance, circuit training or HIIT—high intensity interval training—-with strength-building exercises can also get your heart pumping the way cardio does. Kettlebell training works the entire body and builds flexibility, strength, balance and endurance.

If you’re doing moderate cardio, like walking, err on the high side.

Taking a walk every day for 45 minutes isn’t going to tax your body and ensures you’ll get approximately 315 minutes. You don’t have to do it all at once, either. You can break it up into smaller sessions and walk three times a week. You can even count walking in the mall while you’re shopping. To get more from your cardio workout, modify the intensity and turn it into a HIIT workout.

  • Know the difference between moderate exercise and intense. If you can comfortably talk, but not sing while doing cardio, it’s moderate intensity. If you can only say a few words without gasping for breath, it’s high intensity.
  • Don’t forget you also need other types of training. If you’re only doing cardio, it can cause you to lose ground for weight loss. Cardio burns both lean muscle and fat for energy. The less muscle you have, the fewer calories you burn.
  • Cardio doesn’t have to be boring or a specific exercise. Dancing, especially to fast music can be a good cardio workout. Playing basketball with the kids or other active play is also good cardio.
  • People with joint problems need to do low-impact cardio. Water exercises are easy on the joints and qualify. Talk with a trainer if you have physical limitations to ensure you get a program designed specifically for your needs.

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

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Pros And Cons Of Supplements

Pros And Cons Of Supplements

Published by on January 25, 2023 | Leave a response

It seems like there are supplements for everything from building muscles to improving your memory. Are these supplements any good and are there dangers to taking supplements? There are both pros and cons when it comes to any kind of product, whether it’s natural or not. You can get too much of a good thing, then it ceases to be good and starts having side effects. However, one of the biggest negatives of taking supplements is that people often mistakenly think they’re all that’s needed, and they don’t have to have a healthy diet as long as they take the supplements.

What is a dietary supplement?

The definition for a dietary supplement is any product that’s not tobacco, which contains a mineral, vitamin, herb, amino acid, dietary substance, or herb that’s taken to increase the daily intake of certain nutrients. Whether it’s a pill, powder or power bar, it boosts nutrients in your diet that you might be missing for a number of reasons. It may be poor absorption, lack of appetite or a poor diet. In most cases, it’s due to poor choices of food.

Pros of supplements.

Today’s supplement market is far more extensive than ever. You don’t just have the traditional vitamin and mineral tablets, there are whole food products and capsules that contain dehydrated fruits and vegetables. Vitamin D supplements are often beneficial, especially in colder climates where it’s impossible to get all the vitamin D from the sun and takes delicate meal planning to get it from diet. Folic acid is important for women of childbearing age to help prevent birth defects. For seniors and pregnant or lactating women, nutritional supplements may also be important.

The other side of the supplement coin.

Some of the biggest abusers of supplements are bodybuilders. The supplements they abuse all have to do with protein. You’ll often see a wall of shelves containing these protein supplements in health food and nutrition stores. So, what’s the problem? You can get too much and it’s unhealthy. While the creatine may add bulk, too much of it can cause side effects, which range from diarrhea, dehydration and cramps to heart and kidney problems. It’s far better simply to consume a healthy diet than risk ruining your health.

  • Some supplements are beneficial, but you have to have the right form. Not all forms of vitamins and minerals are bioavailable. Bioavailability means the body can absorb them. If a product isn’t bioavailable, it’s flushed out of your body via urine or feces.
  • Unless you’re taking a whole food supplement, you may be missing the phytochemicals, and the synergistic relationship between nutrients in food that increases the benefits it offers.
  • You can overdose on supplements. If you take too much vitamin C, a water-soluble vitamin, is flushed out of your body when you urinate, but it can cause digestive issues. However, fat-soluble vitamins like vitamin A, can accumulate in your body to dangerous levels, causing harm.
  • There can be a place for supplements in your life but take them sparingly or if you have a problem getting all the nutrients you need from food. It’s always better to get your nutrition from a healthy diet and far more satisfying.

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

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How To Create The Ultimate At Home Gym

How To Create The Ultimate At Home Gym

Published by on November 5, 2021 | Leave a response

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