Fitness Solution 24/7 Blog

Would You Work Out If You Didn’t Have To?

admin — Sat, 28 Aug 2010 12:00:21 +0000

As children, we had the mindset that adults worked out because they wanted to, not because they had to. Some adults have that same mindset. Some adults who fit into that “healthy weight” category miss out on the other benefits of exercising when they mistakenly think it’s only for weight management.

When visiting a Lima Ohio exercise center you will find a variety of people there all with a different fitness solution in mind.

You will find that regular physical activity will:

Improve Your Mood- boosting natural “feel good” hormones, decreasing stress and relieving anxiety.
Combat Chronic Disease- Regular exercise is known to reduce risk of getting cancer and improve heart health.
Manage Weight- Even if you don’t want to lose weight (which you can with regular activity) maintaining your current weight can be accomplished with regular exercise.
Boosts Energy Level- Regular physical activity delivers rich concentrated oxygen to heart and lungs making them work more efficiently every single time.
Promotes Better Sleep-Exercise promotes better sleep. You’ll find that you’ll fall asleep faster, easier and deeper when you’re physically active, but don’t exercise too close to your bedtime, as it may hinder your body’s ability to relax and fall asleep right away.
Be Fun- Any group activity such as fitness classes, walking, swimming or even a group to share similar goals will put you close to other like-minded individuals who you can connect and share with.

You’ll find that working out can be exciting, enjoyable and rewarding. Improving your quality of life, inside and out will be beneficial to you and those around you.

Belly Got You Down?

admin — Thu, 26 Aug 2010 19:06:46 +0000

While you can’t “spot-burn” belly fat, you can firm up your abdominal muscles and get a flatter belly. Traditional sit-ups aren’t the most effective way to firm your tummy, however. Instead, use these exercises to target both deeper and lower abdominal muscles:

Deeper abdominal muscles. Target deeper abdominal muscles by doing “abdominal hollowing” or “drawing in the belly button.” First, get down on all fours. Let your tummy hang down as you take a deep breath. Let your breath out, and at the end of your exhalation, gently draw your belly button inward and upward toward your spine. You should feel a slight tightening around your waist – think of it as trying to squeeze through a partially closed door. Hold for 10 seconds, then rest for 10 seconds. Work up to 10 repetitions. During each effort, your spine position shouldn’t change and you should breathe freely. Eventually, you’ll be able to do this exercise standing up. It’s so subtle, no one should be able to tell you’re doing it.

Lower abdominal muscles. Tone your lower abdomen by doing pelvic tilts and pelvic lifts. To do a pelvic tilt, lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for 5 to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.

For pelvic lifts, lie on your back with your knees bent up toward your chest and your arms relaxed by your sides. Tighten your lower abdomen and lift your buttocks up off the floor, with your knees aimed toward the ceiling. Hold for 5 to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.

If you need a bit more help in the belly fat area, check out www.nomorebellyfat.com

Do You Make The Grade?

admin — Wed, 04 Aug 2010 11:45:28 +0000

Regardless of whether you live in Houston, Texas or Lima, Ohio, exercise rarely or never, you don’t have to be a statistic.

A report, titled “’F as in Fat: How Obesity Threatens America’s Future, 2010,’ was published jointly by the Trust for America’s Health and the Robert Wood Johnson Foundation. The report found that 38 states now have an adult obesity rate of 25 percent or greater. Two decades ago not a single state had a rate above 20 percent.”

The good news is that as of 2010 Ohio fell from the 10^th most obese state in the nation to the 13^th just this year. There are people who are taking control of their health and making simple and/or drastic changes to their lifestyle to get results. There is a fitness solution.

You can make decisions today that will improve your health for the rest of your life.

You can -

Make changes to your diet that won’t leave you feeling deprived.
Add moderate exercise and movement to your daily routine that will increase your stamina and help you shed weight you’ve carried for too long.
Get results without invasive surgery techniques .

People in the state of Ohio are getting results and seeing changes in the way they look and how they feel because they’ve found a real solution that works for them, adapting to each unique person.

Jump start your weight loss in only 30 minutes

admin — Mon, 14 Jun 2010 17:50:44 +0000

Did you know, Strength Training Can Jump Start Your Weight Loss?

If you’re not strength training, start now. And if you are, ramp it up a notch.

Muscle is your greatest ally in breaking a plateau. Unfortunately many women train

with weights too light to produce the metabolic boost they need.

Don’t be afraid of heavier weights.

They should be heavy enough that you can only do between 8 and 12 reps.

For best results in looking better and losing more we recommend to

strength train 3-4 times a week for 30-45 minutes.

For more help, be sure to register for your Free Fitness Assessment at

www.fitnesssolution247.com

The Holiday Are Coming!

admin — Tue, 10 Nov 2009 19:00:48 +0000

The Holidays Are Coming! By Beth Hammond
The Holidays Are Coming! The Holidays Are Coming!

Don’t fret my friends, the holidays can bring about weight gain but they don’t have to. Here a some tips to help you through the season.Have a plan This time of year we are bombarded with parties and gatherings the center around family, friends and of course FOOD. Before you head out to that first get- together take some time and think about how you are going to:

Handle being offered foods you’d prefer not to eat and what to eat instead.
Handle well-meaning relatives and their comments about your weight loss efforts.

You’ll also want to spend some time coming up with some fun ways to enjoy the season that don’t revolve around food like outdoor activities with the family and making crafts (not cookies) with the kids.

Keeping a weight loss journal is a great way for you to not only create a plan but stick to it because the more concrete your plan is to you the more you’ll stay true to your plan. It will also help you to reflect on your victories. Start looking for all the things you are doing right and document those things. If you need help talk to one of our MRT’s on how you can get started with the Total Solution.

The average American gains 9-15 lbs over the holidays! Don’t become a statistic! Learn how to not only lose your weight but keep it off for the rest of your life!

So excited about our new blog! What would you like to learn?

admin — Fri, 30 Oct 2009 20:21:21 +0000

Hey there!

We are so excited to begin sharing our expertise and knowledge with the Lima community!

We wanted to take this time to thank you for being connected to us!

Our weight loss coaches, fitness professionals and life coaches will be delivering great content for you, via this blog!

What would you like us to share? What things are you struggling with or would like more information about?

Tips for slimmer abs?

Recipes that are low in calories & fat?

How to stay focused on your weight loss goals?

Let us know what you want to hear about!!

Thanks again!

Have a happy & healthy weekend!

-Fitness Solution 24/7

WEIGHT LOSS HINT–CAFFEINE–IT’S NOT HELPING YOU LOSE WEIGHT!!!

admin — Thu, 29 Oct 2009 20:33:12 +0000

Cafeine is NOT a diet aid!

WEIGHT LOSS HINT–CAFFEINE–IT’S NOT HELPING YOU LOSE WEIGHT!!!

Many people believe their daily mug of coffee or other caffeinated drink helps them to lose weight or keep weight off. However, the diuretic effect of caffeine is what appears to create weight loss, and this causes loss of water, not fat. Reputable practitioners, like the Mayo Clinic, debunk the myth of caffeine for weight loss and discourage its use as a weight loss aid.

Caffeine intake often perpetuates many of the factors contributing to weight gain and continued obesity. Coffee and caffeine intake aggravates stress, including physical, mental, and emotional stress, leading to increased levels of the glucocorticoids including cortisol. A well documented relationship exists between chronically elevated levels of these stress hormones and deposition of excess fat in the abdomen leading to obesity as well as increased caloric intake, particularly increased ingestion of fats and sugars.

The following characteristics of coffee have an adverse effect on weight loss:

Coffee Elevates Stress Hormones

Caffeine in coffee elevates the stress hormones cortisol, epinephrine (also known as adrenaline) and norepinephrine. These hormones are responsible for increased heart rate and blood pressure, and a sense of “emergency alert”. Circulation of oxygen to the brain and extremities is decreased and the immune system is suppressed.
The purpose of this “fight or flight” response is to provide the body with a temporary energy boost for intense physical activity. With today’s sedentary lifestyle, the continual state of increased stress resulting from caffeine consumption can negatively affect weight control through disruptions in normal metabolism.

Increased Cortisol Levels Lead to Abdominal Obesity

Chronically elevated blood cortisol levels that are caused by frequent stress or regular caffeine or coffee intake lead to an increased buildup of fat in the abdominal area; this type of weight gain further stimulates the release of additional stress hormones.

Increased Stress Leads to Overeating

This chronic state of increased stress caused by caffeine is associated with a markedly increased tendency to overeat. CNS stimulants stimulate anxiety and caffeine consumption increases the tendency of people to overeat or binge-eat and abuse laxatives and diet pills.
Coffee drinking increases physiological measurements of stress, and although this effect is greater with increased caffeine levels.
Elevation of stress hormones leads to fat cravings.
Elevated levels of cortisol increase appetite.

Caffeine Stimulates Appetite

Although caffeine is included as an ingredient in many weight-loss aids, it actually stimulates appetite, and organizations including the Mayo Clinic discourage the use of caffeine as a weight-loss aid. Initially, caffeine may decrease appetite through its central nervous system response. However, subsequently caffeine increases cortisol levels, and higher levels of cortisol stimulate appetite.
Caffeine triggers hypoglycemia through the activation of the sympathetic nervous system and the adrenal glands, causing an immediate and sustained constriction of blood vessels, decreased circulation to the brain and a heightened feeling of low blood sugar. The body’s reaction to hypoglycemia results in food cravings and increased appetite. People often crave higher fat foods resulting in increased caloric intake, further interfering with the body’s ability to maintain a healthy weight.

Source: Meri Rafetto, RD, Theresa Grumet, RD, and Gerri French, RD, MS, CDE

Under construction….

admin — Thu, 29 Oct 2009 16:17:11 +0000

We are building our blog!….what would you like us to share? What do you want to learn more about?