RIO Fitness Chicago® Tip:
LADIES, to get lean & tone faster, you have to weight train! This video is how a female should NOT strength train, but is how most of you do. This is low intensity bodybuilding = the least effective way to get the results you want. If done on machines, you're in an isolated position, which is not how your body moves. HIGH INTENSITY INTERVAL TRAINING is how women should exercise to get lean & tone quickly.
HIIT Examples:
1) Do 60sec of reverse lunges while doing dumbbell bicep curls, then with no rest in between do 60sec of side to side pushups. Then rest 60sec and repeat for three sets.
2) Do 60sec sit/stand on a chair/bench while doing dumbbell shoulder presses, then with no rest in between get in a pushup position and for 60sec do a jumping jack. Then rest 60sec and repeat for three sets.
HIIT is the quickest & most effective way to get lean & tone! Google/YouTube it for more info.
Thursday, March 31, 2011
Wednesday, March 30, 2011
RIO Fitness Chicago® Tip:
Want to burn more body fat calories with cardio in less time? Get a $3 jump rope from Walmart, and do 60sec jump rope 30sec rest intervals for 25mins. Find some stairs, and do 60sec jumping up & down on the first stair then 60sec walk up & down the entire staircase intervals for 25mins. This is cardio based HIGH INTENSITY INTERVAL TRAINING, which is quickest & most effective to get lean & tone.
Want to burn more body fat calories with cardio in less time? Get a $3 jump rope from Walmart, and do 60sec jump rope 30sec rest intervals for 25mins. Find some stairs, and do 60sec jumping up & down on the first stair then 60sec walk up & down the entire staircase intervals for 25mins. This is cardio based HIGH INTENSITY INTERVAL TRAINING, which is quickest & most effective to get lean & tone.
Tuesday, March 29, 2011
RIO Fitness Chicago® Tip:
How often are you changing up what you do? Your routine is what you're comfortable with, but here's a challenge: TODAY do something for exercise you've never done before! Take a self defense class like Krav Maga, find a park and do sprints, or go shoot hoops with a buddy for 45mins. Variety shocks your muscles into creating new muscle tissue, and keeps exercise fun & interesting.
How often are you changing up what you do? Your routine is what you're comfortable with, but here's a challenge: TODAY do something for exercise you've never done before! Take a self defense class like Krav Maga, find a park and do sprints, or go shoot hoops with a buddy for 45mins. Variety shocks your muscles into creating new muscle tissue, and keeps exercise fun & interesting.
Monday, March 28, 2011
RIO Fitness Chicago® Tip:
Want flawless skin?
1) Avoid simple carbs (white bread, pasta, rice, potatoes and sweets) that spike insulin leading to breakouts.
2) Eat fish, which are full of essential fatty acids that reduce acne causing inflammation in the body.
3) Dry, flaky skin? You don't eat enough healthy unsaturated fat. Your skin then can't lubricate itself & your body won't absorb enough vitamin A, which your skin needs to prevent premature aging. Ways to get that healthy fat, are to sprinkle your salad with olive oil & toss in some avocados and unsalted/raw nuts.
Want flawless skin?
1) Avoid simple carbs (white bread, pasta, rice, potatoes and sweets) that spike insulin leading to breakouts.
2) Eat fish, which are full of essential fatty acids that reduce acne causing inflammation in the body.
3) Dry, flaky skin? You don't eat enough healthy unsaturated fat. Your skin then can't lubricate itself & your body won't absorb enough vitamin A, which your skin needs to prevent premature aging. Ways to get that healthy fat, are to sprinkle your salad with olive oil & toss in some avocados and unsalted/raw nuts.
Friday, March 25, 2011
RIO Fitness Chicago® Tip:
Another weekend is here! A lot of people stay disciplined with exercise & nutrition all week, but when the weekend comes things fall apart. Read today's RIO Fitness Tip on our blog to see SIXTEEN simple tips on how to save on the calories, but still have a good time this weekend.
1) Flavor your coffee with cinnamon and nutmeg instead of flavored syrup.
2) Select a portion-controlled entreé (500cal or less) in place of a burger and fries.
3) Top brownies with light whipped cream instead of ice cream.
4) Select soft taco size (6-8 inch) 100% whole grain tortillas instead of the larger burrito size.
5) Always opt for the small drink instead of the medium/large.
6) Control your portions by pouring a snack into a bowl instead of eating from the bag. Leave bag/box in the kitchen.
7) Try baked chips in place of the regular.
8) Enjoy canned fruit packed in water instead of heavy syrup.
9) Select minestrone or other broth-based soups over cream-based ones.
10) Order Italian vinaigrette dressing rather than a creamy-based dressing.
11) Use hummus instead of cheese or mayo on your sandwich.
12) On nachos, swap out cheese & sour cream for fat-free refried beans and chunky salsa.
13) Trim any visible fat from your meat.
14) Choose sorbet over ice cream.
15) Tell your server to take away the chips/bread from the table.
16) Always choose a veggie side dish instead of pasta or rice with your entreé.
Another weekend is here! A lot of people stay disciplined with exercise & nutrition all week, but when the weekend comes things fall apart. Read today's RIO Fitness Tip on our blog to see SIXTEEN simple tips on how to save on the calories, but still have a good time this weekend.
1) Flavor your coffee with cinnamon and nutmeg instead of flavored syrup.
2) Select a portion-controlled entreé (500cal or less) in place of a burger and fries.
3) Top brownies with light whipped cream instead of ice cream.
4) Select soft taco size (6-8 inch) 100% whole grain tortillas instead of the larger burrito size.
5) Always opt for the small drink instead of the medium/large.
6) Control your portions by pouring a snack into a bowl instead of eating from the bag. Leave bag/box in the kitchen.
7) Try baked chips in place of the regular.
8) Enjoy canned fruit packed in water instead of heavy syrup.
9) Select minestrone or other broth-based soups over cream-based ones.
10) Order Italian vinaigrette dressing rather than a creamy-based dressing.
11) Use hummus instead of cheese or mayo on your sandwich.
12) On nachos, swap out cheese & sour cream for fat-free refried beans and chunky salsa.
13) Trim any visible fat from your meat.
14) Choose sorbet over ice cream.
15) Tell your server to take away the chips/bread from the table.
16) Always choose a veggie side dish instead of pasta or rice with your entreé.
Thursday, March 24, 2011
RIO Fitness Chicago® Tip:
Want to lose body fat & tone up? Then you need to eat. Calories are fuel and if we don't get enough, our bodies will hold onto our body fat for a future energy source. When we're out of shape our bodies are like a scooter. Once we start exercising regularly again it becomes a Hummer truck. The gas tank has grown, but if you're putting the same amount of gas (i.e. Calories) you won't see results.
*Nobody should be eating under 1200cal/day.
*To keep your metabolism (how fast you burn cal) fast, you have to eat every 2.5/3hrs.
*For the average person a meal should be 300-400cal max, snacks 100-200cal max.
*Everybody has their specific daily calorie limit, so have a qualified health & fitness professional calculate yours and start staying within it.
Want to lose body fat & tone up? Then you need to eat. Calories are fuel and if we don't get enough, our bodies will hold onto our body fat for a future energy source. When we're out of shape our bodies are like a scooter. Once we start exercising regularly again it becomes a Hummer truck. The gas tank has grown, but if you're putting the same amount of gas (i.e. Calories) you won't see results.
*Nobody should be eating under 1200cal/day.
*To keep your metabolism (how fast you burn cal) fast, you have to eat every 2.5/3hrs.
*For the average person a meal should be 300-400cal max, snacks 100-200cal max.
*Everybody has their specific daily calorie limit, so have a qualified health & fitness professional calculate yours and start staying within it.
Wednesday, March 23, 2011
RIO Fitness Chicago® Tip:
To see results, we shouldn't overdo it, especially initially. Exercising for more than an hour isn't accomplishing anything other than burning energy cal (glycogen), then muscle once energy runs out. We feel drained after that much exercise, because we've depleted our energy reserves, instead of maximizing body fat loss. Weight training should not last more than 60mins, cardio not more than 30mins.
To see results, we shouldn't overdo it, especially initially. Exercising for more than an hour isn't accomplishing anything other than burning energy cal (glycogen), then muscle once energy runs out. We feel drained after that much exercise, because we've depleted our energy reserves, instead of maximizing body fat loss. Weight training should not last more than 60mins, cardio not more than 30mins.
Tuesday, March 22, 2011
RIO Fitness Chicago® Tip:
How much sleep are you getting? If not enough, it may be the reason you're not seeing any results with exercise/nutrition. Lack of rest causes:
1) increased levels of body fat producing hormone cortisol,
2) decreased levels of human growth hormone which helps us recover,
3) increased levels of ghrelin hormone which increases appetite, and decreased levels of leptin which suppresses appetite.
How much sleep are you getting? If not enough, it may be the reason you're not seeing any results with exercise/nutrition. Lack of rest causes:
1) increased levels of body fat producing hormone cortisol,
2) decreased levels of human growth hormone which helps us recover,
3) increased levels of ghrelin hormone which increases appetite, and decreased levels of leptin which suppresses appetite.
Monday, March 21, 2011
RIO Fitness Chicago® Tip:
Doing abs every day? They're a muscle like any other, and need time to recover, repair, and regenerate. With resistance training, any muscle, give 72hrs rest. For ex, abs on a Monday, 72hrs later would be Thursday when you should hit them again. Cardio is fine to do every day, but not after you weight train your lower body. Not giving muscles proper time to recover & grow, will delay seeing results.
Doing abs every day? They're a muscle like any other, and need time to recover, repair, and regenerate. With resistance training, any muscle, give 72hrs rest. For ex, abs on a Monday, 72hrs later would be Thursday when you should hit them again. Cardio is fine to do every day, but not after you weight train your lower body. Not giving muscles proper time to recover & grow, will delay seeing results.
Friday, March 18, 2011
RIO Fitness Chicago® Tip:
Many of us judge whether we had a "good workout" by if we're sore after. Soreness is lactic acid that has filled up in the muscle. That acid buildup is slowing down how quickly our muscles recover & regenerate new muscle tissue. So soreness is bad. A better indicator that we did well, is if we're fine the next day & can exercise again. The more we exercise = faster results.
How to get rid of muscle soreness:
1) Consume 80-120oz of water daily.
2) ALWAYS do static stretching AFTER exercise.
3) ALWAYS consume a Whey Isolate Protein (Ex: Perfect ISOPURE) after exercise.
4) Mix one teaspoon of the amino acid glutamine with the after exericse protein.
Many of us judge whether we had a "good workout" by if we're sore after. Soreness is lactic acid that has filled up in the muscle. That acid buildup is slowing down how quickly our muscles recover & regenerate new muscle tissue. So soreness is bad. A better indicator that we did well, is if we're fine the next day & can exercise again. The more we exercise = faster results.
How to get rid of muscle soreness:
1) Consume 80-120oz of water daily.
2) ALWAYS do static stretching AFTER exercise.
3) ALWAYS consume a Whey Isolate Protein (Ex: Perfect ISOPURE) after exercise.
4) Mix one teaspoon of the amino acid glutamine with the after exericse protein.
Thursday, March 17, 2011
RIO Fitness Chicago® Tip:
On the 103.5FM morning show today they did a TEN minute live radio commercial for a magic diet pill that is supposed to help us lose all this "weight." With these products, they never mention losing body fat, just "weight," which could be muscle/water that'll return. Here's the TEN NUTRITION COMMANDMENTS, that if you follow 100%, you'll see healthy, long lasting results.
1) You have to burn more cal than you're consuming. Ask a health & fitness professional to calculate your daily calorie limit and start staying within it.
2) Eat every 2.5-3hrs = 4-6 SMALL meals/snacks per day to keep your metabolism (rate at which you burn cal) fast. Eating 1-2/day slows your metabolism = body fat gain.
3) Avoid bad trans/saturated fat foods, because they lead to artery clogging, cellulite, and keeping your body fat cells full. Eat healthy unsaturated fat foods (ex: fish/nuts/flax) that help to burn body fat.
4) Eat high glycemic carbs (ex: bread/pasta/rice/oat) ONLY after you exercise, because they digest quickly. Eating them all day long = body fat gain because they're not burned quick enough. Eat low glycemic carbs (ex: fruits/veggies) the rest of the day because they digest slowly.
5) Eat lean protein foods (ex: chicken/turkey/fish/nuts) that are not high in saturated fat. Consume a whey isolate protein (ex: ISOPURE) that is low cal/carbs after every time you exercise (weights & cardio). This will build lean muscle which help you burn more cal all day long.
6) Limit alcohol consumption. Alcohol increases levels of body fat production hormone cortisol and lowers body fat burning hormone testosterone.
7) Limit sodium intake to no more than 1200mg/day. Sodium carries water which will make you look & feel bloated, and can lead to high blood pressure. Eat high potassium foods to lower sodium levels.
8) Drink 80-120oz of water everyday. Prevents overeating, reduces soreness after exercise, and keeps your skin looking healthy.
9) Limit sugar consumption because excess sugar is turned into body fat. Avoid "sugar free" foods/drinks because artificial sweeteners are not properly metabolized by the body and are turned into body fat.
10) Get rest every night! Lack of sleep increases levels of body fat production hormones and decreases growth hormones that help us recover from day/exercise.
On the 103.5FM morning show today they did a TEN minute live radio commercial for a magic diet pill that is supposed to help us lose all this "weight." With these products, they never mention losing body fat, just "weight," which could be muscle/water that'll return. Here's the TEN NUTRITION COMMANDMENTS, that if you follow 100%, you'll see healthy, long lasting results.
1) You have to burn more cal than you're consuming. Ask a health & fitness professional to calculate your daily calorie limit and start staying within it.
2) Eat every 2.5-3hrs = 4-6 SMALL meals/snacks per day to keep your metabolism (rate at which you burn cal) fast. Eating 1-2/day slows your metabolism = body fat gain.
3) Avoid bad trans/saturated fat foods, because they lead to artery clogging, cellulite, and keeping your body fat cells full. Eat healthy unsaturated fat foods (ex: fish/nuts/flax) that help to burn body fat.
4) Eat high glycemic carbs (ex: bread/pasta/rice/oat) ONLY after you exercise, because they digest quickly. Eating them all day long = body fat gain because they're not burned quick enough. Eat low glycemic carbs (ex: fruits/veggies) the rest of the day because they digest slowly.
5) Eat lean protein foods (ex: chicken/turkey/fish/nuts) that are not high in saturated fat. Consume a whey isolate protein (ex: ISOPURE) that is low cal/carbs after every time you exercise (weights & cardio). This will build lean muscle which help you burn more cal all day long.
6) Limit alcohol consumption. Alcohol increases levels of body fat production hormone cortisol and lowers body fat burning hormone testosterone.
7) Limit sodium intake to no more than 1200mg/day. Sodium carries water which will make you look & feel bloated, and can lead to high blood pressure. Eat high potassium foods to lower sodium levels.
8) Drink 80-120oz of water everyday. Prevents overeating, reduces soreness after exercise, and keeps your skin looking healthy.
9) Limit sugar consumption because excess sugar is turned into body fat. Avoid "sugar free" foods/drinks because artificial sweeteners are not properly metabolized by the body and are turned into body fat.
10) Get rest every night! Lack of sleep increases levels of body fat production hormones and decreases growth hormones that help us recover from day/exercise.
Wednesday, March 16, 2011
RIO Fitness Chicago® Tip:
For flat abs, breathing & tightening at the right time is critical. For obliques, when you bend/twist, exhale & pull your abs in toward your spine. For lower abs, when you bring your knees/legs in, exhale & tighten. For upper abs, when you crunch/sit-up, exhale & tighten. Inhale & relax them going the opposite way. This WON'T get rid of belly fat. This just trains the muscle under the fat to stay inward.
For flat abs, breathing & tightening at the right time is critical. For obliques, when you bend/twist, exhale & pull your abs in toward your spine. For lower abs, when you bring your knees/legs in, exhale & tighten. For upper abs, when you crunch/sit-up, exhale & tighten. Inhale & relax them going the opposite way. This WON'T get rid of belly fat. This just trains the muscle under the fat to stay inward.
Tuesday, March 15, 2011
RIO Fitness Chicago® Tip:
Knee pain after doing squats/lunges/cardio on machines? With squats/lunges, keep your upper body upright. Leaning forward when you go down causes your knees to dive past your toes = knee ligament strain. Keep knees behind toes. With cardio, keep the incline at the lowest level/flat. The higher the incline the more knee ligament strain too. The only safe cardio exercise for an incline is slow walking.
Knee pain after doing squats/lunges/cardio on machines? With squats/lunges, keep your upper body upright. Leaning forward when you go down causes your knees to dive past your toes = knee ligament strain. Keep knees behind toes. With cardio, keep the incline at the lowest level/flat. The higher the incline the more knee ligament strain too. The only safe cardio exercise for an incline is slow walking.
Monday, March 14, 2011
RIO Fitness Chicago® Tip:
If you want to avoid injury & see faster results, stretch after exercise. Stretching after helps to slow down lactic acid buildup (what makes us sore). The more acid buildup, the slower our muscles recover/grow more lean muscle. Exercise tenses muscles up. Stretching after helps them to elongate & go into recovery mode quicker. Leaving them tense by not stretching, is how muscle pulls/strains happen.
If you want to avoid injury & see faster results, stretch after exercise. Stretching after helps to slow down lactic acid buildup (what makes us sore). The more acid buildup, the slower our muscles recover/grow more lean muscle. Exercise tenses muscles up. Stretching after helps them to elongate & go into recovery mode quicker. Leaving them tense by not stretching, is how muscle pulls/strains happen.
Friday, March 11, 2011
RIO Fitness Chicago® Tip:
Every man & woman, young & old who exercises, should be taking these THREE BASIC, NATURAL supplements to get faster results.
1) MULTIVITAMINS, because our foods go through a lot of processing before they get to the store, and then when we cook them they release their nutrients that we then miss out on. So to maintain stable levels of vitamins & minerals in the body we should all have multitvitamins. If possible, have them softgel as opposed to hard pills which are hard to digest. Also ALWAYS take your vitamins AFTER you've eaten. NEVER on an empty stomach, because that makes them also hard to digest.
RECOMMENDATION: http://www.bodybuilding.com/store/nb/multi.html
2) WHEY ISOLATE PROTEIN after exercise, because it helps to create more lean muscle tissue. The more lean muscle tissue you have, the more calories you'll burn all day long. It's a higher quality of protein and digests quicker than protein you get from food. The quick absorption is critical after exercise, because there's a 40 minute window to get protein into the body to have successful muscle recover & regeneration period. Find one that is low in calories, low in fat, zero carbs/artificial sweeteners/other additives, and high in protein.
RECOMMENDATION: http://www.bodybuilding.com/store/nb/perfectisopure.html
3) GLUTAMINE, is an amino acid (which are what proteins are made up of) that helps to speed up the muscle recovery & rebuilding phase, which usually can take 24-36hrs. Speeding that up also means you'll be A LOT less sore = you can exerice more frequent = faster results. Just add one teaspoon to your after exercise protein and consume.
RECOMMENDATION: http://www.bodybuilding.com/store/opt/glutamine.html
Every man & woman, young & old who exercises, should be taking these THREE BASIC, NATURAL supplements to get faster results.
1) MULTIVITAMINS, because our foods go through a lot of processing before they get to the store, and then when we cook them they release their nutrients that we then miss out on. So to maintain stable levels of vitamins & minerals in the body we should all have multitvitamins. If possible, have them softgel as opposed to hard pills which are hard to digest. Also ALWAYS take your vitamins AFTER you've eaten. NEVER on an empty stomach, because that makes them also hard to digest.
RECOMMENDATION: http://www.bodybuilding.com/store/nb/multi.html
2) WHEY ISOLATE PROTEIN after exercise, because it helps to create more lean muscle tissue. The more lean muscle tissue you have, the more calories you'll burn all day long. It's a higher quality of protein and digests quicker than protein you get from food. The quick absorption is critical after exercise, because there's a 40 minute window to get protein into the body to have successful muscle recover & regeneration period. Find one that is low in calories, low in fat, zero carbs/artificial sweeteners/other additives, and high in protein.
RECOMMENDATION: http://www.bodybuilding.com/store/nb/perfectisopure.html
3) GLUTAMINE, is an amino acid (which are what proteins are made up of) that helps to speed up the muscle recovery & rebuilding phase, which usually can take 24-36hrs. Speeding that up also means you'll be A LOT less sore = you can exerice more frequent = faster results. Just add one teaspoon to your after exercise protein and consume.
RECOMMENDATION: http://www.bodybuilding.com/store/opt/glutamine.html
Thursday, March 10, 2011
RIO Fitness Chicago® Tip:
Watch this short clip. Next time you pick up a magazine or see a product and are amazed by the "results" of the cover person, you'll think again. The health & fitness industry is a several hundred BILLION dollar industry; and the unfortunate truth is that most of it is meant to scam you out of your money. Be prudent, and do research on the effectiveness of any supplement or equipment before buying.
Watch this short clip. Next time you pick up a magazine or see a product and are amazed by the "results" of the cover person, you'll think again. The health & fitness industry is a several hundred BILLION dollar industry; and the unfortunate truth is that most of it is meant to scam you out of your money. Be prudent, and do research on the effectiveness of any supplement or equipment before buying.
RIO Fitness Chicago® Tip:
When we consume protein after exercise we build lean muscle tissue. The more lean muscle tissue we have the more calories our body will burn daily = faster results. Choose LEAN sources of protein (eggs, chicken, turkey, fish, unsalted/raw nuts, beans, lentils, and low-cal dairy like plain Greek yogurt), because high protein can be high in unhealthy saturated fat. Pay attention to the nutrition facts.
When we consume protein after exercise we build lean muscle tissue. The more lean muscle tissue we have the more calories our body will burn daily = faster results. Choose LEAN sources of protein (eggs, chicken, turkey, fish, unsalted/raw nuts, beans, lentils, and low-cal dairy like plain Greek yogurt), because high protein can be high in unhealthy saturated fat. Pay attention to the nutrition facts.
Tuesday, March 8, 2011
RIO Fitness Chicago® Tip:
Don't let an injury be the reason you don't exercise. You can ALWAYS train around it. A lower body injury? You can still do core/upper body. Upper body injury? You can still do core/lower body/cardio. Staying active helps you recover faster, and being inactive does the opposite. After just two weeks off from exercise, cardio & strength levels in the body begin to plummet, with cardio going faster.
Don't let an injury be the reason you don't exercise. You can ALWAYS train around it. A lower body injury? You can still do core/upper body. Upper body injury? You can still do core/lower body/cardio. Staying active helps you recover faster, and being inactive does the opposite. After just two weeks off from exercise, cardio & strength levels in the body begin to plummet, with cardio going faster.
Monday, March 7, 2011
RIO Fitness Chicago® Tip:
Were you one of the New Year's Resolution people who went & paid for a year-in-full gym membership, but you haven't been going? This is what gym sales people call paying the "Fat Tax" = they try to hit you up for the most $ as they can Dec-Feb cause they know most people quit within 4-6wks. If getting in shape is not motivation enough, think of all the $ you waste daily by not going. GO TODAY!
Were you one of the New Year's Resolution people who went & paid for a year-in-full gym membership, but you haven't been going? This is what gym sales people call paying the "Fat Tax" = they try to hit you up for the most $ as they can Dec-Feb cause they know most people quit within 4-6wks. If getting in shape is not motivation enough, think of all the $ you waste daily by not going. GO TODAY!
Friday, March 4, 2011
RIO Fitness Chicago® Tip:
How often does your exercise routine change? Want faster results? Then EVERY single time you exercise do something different. Cardio today on a machine? Next time do jump rope, running actual stairs, or a spin class. Weight machines today? Next time use free weights, medicine balls, or BOSUs. Get creative & change it up always! That'll keep it challenging, fun & interesting = what exercise should be.
How often does your exercise routine change? Want faster results? Then EVERY single time you exercise do something different. Cardio today on a machine? Next time do jump rope, running actual stairs, or a spin class. Weight machines today? Next time use free weights, medicine balls, or BOSUs. Get creative & change it up always! That'll keep it challenging, fun & interesting = what exercise should be.
Thursday, March 3, 2011
RIO Fitness Chicago® Tip:
Can't live without your daily coffee/energy drink fix? Many recommend it for metabolism, but there's serious side effects (stress on your heart/liver/kidneys/central nervous system & how addicting it is). Caffeine also pulls calcium out of our bones, leaving them weak & us more susceptible to injury. This is especially dangerous for women who are already at higher risk for osteoporosis than men.
Can't live without your daily coffee/energy drink fix? Many recommend it for metabolism, but there's serious side effects (stress on your heart/liver/kidneys/central nervous system & how addicting it is). Caffeine also pulls calcium out of our bones, leaving them weak & us more susceptible to injury. This is especially dangerous for women who are already at higher risk for osteoporosis than men.
Wednesday, March 2, 2011
RIO Fitness Chicago® Tip:
Always feel hungry, even after you eat? To stay full longer,
1) Eliminate bad saturated/trans fat & have healthy unsaturated fats (Ex: avocado, unsalted & raw nuts/seeds, olive oil, fish).
2) Have fruit/veggie carbs that are low glycemic & high in fiber (Ex: pear, raspberries, beans, lentils, peas, artichokes).
3) Stay active daily. Exercising lowers ghrelin hormone which is what increases appetite.
Always feel hungry, even after you eat? To stay full longer,
1) Eliminate bad saturated/trans fat & have healthy unsaturated fats (Ex: avocado, unsalted & raw nuts/seeds, olive oil, fish).
2) Have fruit/veggie carbs that are low glycemic & high in fiber (Ex: pear, raspberries, beans, lentils, peas, artichokes).
3) Stay active daily. Exercising lowers ghrelin hormone which is what increases appetite.
Tuesday, March 1, 2011
RIO Fitness Chicago® Tip:
It's March 1, which means it's only 90 days until Summer! AKA swimsuit, shorts, tank tops, Summer dress season. If your New Year's resolution failed, start again today! Now is the time to get fit & healthy for Summer, not a week before Memorial Day. What steps are you going to take TODAY & going forward to look your sexy Summer best: go to the gym? A walk? Make a healthy dinner? Drink more water?
It's March 1, which means it's only 90 days until Summer! AKA swimsuit, shorts, tank tops, Summer dress season. If your New Year's resolution failed, start again today! Now is the time to get fit & healthy for Summer, not a week before Memorial Day. What steps are you going to take TODAY & going forward to look your sexy Summer best: go to the gym? A walk? Make a healthy dinner? Drink more water?
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