RIO Fitness Chicago® Tip:
The body slows down how fast we burn cal near bedtime, because it knows we're not consuming during sleep. So eating later at night is ONLY ok if we haven't reached our daily cal limit. If we haven't, we can have a SMALL snack (Ex: unsalted/raw nuts, raw veggies with hummus, fruit). Avoid high sugar drinks & bread/pasta/rice/oats late because they digest quickly & spike blood sugar = body fat gain.
Friday, July 29, 2011
Thursday, July 28, 2011
RIO Fitness Chicago® Tip:
Some say, "my problem is I love to eat everything!" Who doesn't love football size burritos, giant pasta bowls, or triple cheeseburgers? BUT-- eating those has a price (body fat gain, more cellulite, high blood pressure/cholesterol). We need to EARN THEM = 6days/wk of serious exercise & making good nutritional choices. Then we can have a treat Day 7. Before you eat a treat, ask, "HAVE I EARNED THIS?"
Some say, "my problem is I love to eat everything!" Who doesn't love football size burritos, giant pasta bowls, or triple cheeseburgers? BUT-- eating those has a price (body fat gain, more cellulite, high blood pressure/cholesterol). We need to EARN THEM = 6days/wk of serious exercise & making good nutritional choices. Then we can have a treat Day 7. Before you eat a treat, ask, "HAVE I EARNED THIS?"
Wednesday, July 27, 2011
RIO Fitness Chicago® Tip:
At every meal/snack we need a protein to build/maintain lean muscle & to keep us full longer. Proteins are not all the same tho. Some sources (red meat, bacon, most dairy) are high in cal & saturated fat (clogs arteries/adds to cellulite). Saturated fat also slows protein absorption = slow muscle growth. We need LEAN proteins (white meat, fish, eggs, unsalted/raw nuts, beans).
At every meal/snack we need a protein to build/maintain lean muscle & to keep us full longer. Proteins are not all the same tho. Some sources (red meat, bacon, most dairy) are high in cal & saturated fat (clogs arteries/adds to cellulite). Saturated fat also slows protein absorption = slow muscle growth. We need LEAN proteins (white meat, fish, eggs, unsalted/raw nuts, beans).
Tuesday, July 26, 2011
RIO Fitness Chicago® Tip:
Knowing about blood sugar is not just for diabetics. To lose body fat/stay lean we should too. Eating only 1-2/day or not eating for over 4hrs our blood sugars plummet. When we eat again they spike. This up & down, causes increased levels of the body fat producing hormone cortisol. A SMALL meal/snack every 2.5-3hrs keeps our blood sugar levels stable, and our metabolism (how fast we burn cal) fast.
Knowing about blood sugar is not just for diabetics. To lose body fat/stay lean we should too. Eating only 1-2/day or not eating for over 4hrs our blood sugars plummet. When we eat again they spike. This up & down, causes increased levels of the body fat producing hormone cortisol. A SMALL meal/snack every 2.5-3hrs keeps our blood sugar levels stable, and our metabolism (how fast we burn cal) fast.
Monday, July 25, 2011
RIO Fitness Chicago® Tip:
When was your last checkup/physical? Most people go to the doctor just when there's a problem, but taking preventative measures like a physical every 6mo could be life saving; as some illnesses have zero symptoms initially. Staying active & eating right daily we should look at for our health too & not just to have a rockin' beach body. Remember, it's better to do PRE-hab, so we don't have to rehab.
When was your last checkup/physical? Most people go to the doctor just when there's a problem, but taking preventative measures like a physical every 6mo could be life saving; as some illnesses have zero symptoms initially. Staying active & eating right daily we should look at for our health too & not just to have a rockin' beach body. Remember, it's better to do PRE-hab, so we don't have to rehab.
Friday, July 22, 2011
RIO Fitness Chicago® Tip:
Stressed? Stress increases the body fat producing hormone cortisol. Stress also triggers the brain to crave sugars, which starts a vicious cycle of: stress-overeating-fat gain-depression-overeating. Stop the cycle! This weekend do something relaxing/fun (nap, massage, walk through botanic gardens, baseball game). Every day too take 10-15mins to be quiet, clear your mind, breathe, and decompress.
Stressed? Stress increases the body fat producing hormone cortisol. Stress also triggers the brain to crave sugars, which starts a vicious cycle of: stress-overeating-fat gain-depression-overeating. Stop the cycle! This weekend do something relaxing/fun (nap, massage, walk through botanic gardens, baseball game). Every day too take 10-15mins to be quiet, clear your mind, breathe, and decompress.
Thursday, July 21, 2011
RIO Fitness Chicago® Tip:
Doing 1000s of ab exercises each day is NOT the answer to having a nice abs. The abs more than any other muscle group are dependant on many factors. Furthermore, there is no such thing as losing fat from just one area, other than liposuction surgery. Here are the TEN AB COMMANDMENTS to a slim, tone tummy.
1) Strength train your ENTIRE midsection (obliques, lower & upper abdominals), finishing with a lower back exercise to fully complete your core.
2) Do NOT work your abs every day. They're a muscle like any other so they need time to recover & regenerate. Give 48hrs in between, so if you did them on a Wed, next time would be Sat.
3) Do cardio properly so you're burning calories from fat & not energy (glycogen). This means no more than 30mins, and the cardio must be done in intervals (Ex: 60sec run then 60sec walk for 25mins).
4) Track how many calories you consume daily. Consuming more calories than you burn daily will increase body fat production.
5) Limit HIGH GLYCEMIC CARBS (breads/pasta/rice/oats) to ONLY after exercise. These are carbs which digest quickly, so if they are consumed throughout the day and not burned they'll be turned into body fat. LOW GLYCEMIC CARBS (fruits/veggies) are the carbs to be eaten the rest of the day.
6) Limit your sodium intake to no more than 1200mg/day. Sodium increases water levels in the body, making you look & feel bloated. Consume foods high in potassium (i.e. bananas/spinach/apricots/beans) daily to lower sodium levels in the body naturally.
7) Limit/avoid alcohol consumption. Alcohol triggers the body fat production hormone cortisol to begin production.
8) Limit your stress. Increased stress levels also increases levels of cortisol.
9) Get your rest. Lack of adequate rest each night increases levels of cortisol.
10) Just focusing on your abs won't give you a nice midsection, you need to strength train from head to toe. Especially do not neglect large muscle groups (back/lower body), because developing those will help you burn more cal/day & increase testosterone production which is the hormone that helps us burn body fat quickly.
*Remember, bottomline, if your body fat % is not low, you won't see defined muscles.*
Doing 1000s of ab exercises each day is NOT the answer to having a nice abs. The abs more than any other muscle group are dependant on many factors. Furthermore, there is no such thing as losing fat from just one area, other than liposuction surgery. Here are the TEN AB COMMANDMENTS to a slim, tone tummy.
1) Strength train your ENTIRE midsection (obliques, lower & upper abdominals), finishing with a lower back exercise to fully complete your core.
2) Do NOT work your abs every day. They're a muscle like any other so they need time to recover & regenerate. Give 48hrs in between, so if you did them on a Wed, next time would be Sat.
3) Do cardio properly so you're burning calories from fat & not energy (glycogen). This means no more than 30mins, and the cardio must be done in intervals (Ex: 60sec run then 60sec walk for 25mins).
4) Track how many calories you consume daily. Consuming more calories than you burn daily will increase body fat production.
5) Limit HIGH GLYCEMIC CARBS (breads/pasta/rice/oats) to ONLY after exercise. These are carbs which digest quickly, so if they are consumed throughout the day and not burned they'll be turned into body fat. LOW GLYCEMIC CARBS (fruits/veggies) are the carbs to be eaten the rest of the day.
6) Limit your sodium intake to no more than 1200mg/day. Sodium increases water levels in the body, making you look & feel bloated. Consume foods high in potassium (i.e. bananas/spinach/apricots/beans) daily to lower sodium levels in the body naturally.
7) Limit/avoid alcohol consumption. Alcohol triggers the body fat production hormone cortisol to begin production.
8) Limit your stress. Increased stress levels also increases levels of cortisol.
9) Get your rest. Lack of adequate rest each night increases levels of cortisol.
10) Just focusing on your abs won't give you a nice midsection, you need to strength train from head to toe. Especially do not neglect large muscle groups (back/lower body), because developing those will help you burn more cal/day & increase testosterone production which is the hormone that helps us burn body fat quickly.
*Remember, bottomline, if your body fat % is not low, you won't see defined muscles.*
Wednesday, July 20, 2011
RIO Fitness Chicago® Tip:
Protein shakes made at the gym usually have whole milk (high in cal/fat), low quality whey protein concentrate (whey isolate is the highest quality), and smoothie mix (high in cal/fat/sugar) = 400-1000cal. THAT ERASES WHAT YOU DID FOR EXERCISE. Instead, grab a bottle of Zero Carb ISOPURE (160cal, 0g of fat/carbs/sugar, and 40g of whey isolate protein). Costs less than the shake & is better for you.
Protein shakes made at the gym usually have whole milk (high in cal/fat), low quality whey protein concentrate (whey isolate is the highest quality), and smoothie mix (high in cal/fat/sugar) = 400-1000cal. THAT ERASES WHAT YOU DID FOR EXERCISE. Instead, grab a bottle of Zero Carb ISOPURE (160cal, 0g of fat/carbs/sugar, and 40g of whey isolate protein). Costs less than the shake & is better for you.
RIO Fitness Chicago® Tip:
Gaining/losing/maintaining body fat = calories consumed vs calories burned. If you don't know your own specific daily calorie limit number, have a qualified health professional calculate it for you TODAY. To see REAL, healthy, long lasting results, we must know our number, so we're not eating too few or too many calories daily.
Gaining/losing/maintaining body fat = calories consumed vs calories burned. If you don't know your own specific daily calorie limit number, have a qualified health professional calculate it for you TODAY. To see REAL, healthy, long lasting results, we must know our number, so we're not eating too few or too many calories daily.
Monday, July 18, 2011
RIO Fitness Chicago® Tip:
Pregnant & worried about losing the baby weight? Best way to do so is to exercise during the pregnancy. It's safe until the third trimester.
Just a few precautions:
heart rate should not exceed 140 for a prolonged period,
no exercises laying on the back,
no prolonged standing exercises,
no jumping/bouncing,
no using stability balls/BOSUs/other unstable equip unless with someone to keep you stable.
Pregnant & worried about losing the baby weight? Best way to do so is to exercise during the pregnancy. It's safe until the third trimester.
Just a few precautions:
heart rate should not exceed 140 for a prolonged period,
no exercises laying on the back,
no prolonged standing exercises,
no jumping/bouncing,
no using stability balls/BOSUs/other unstable equip unless with someone to keep you stable.
Friday, July 15, 2011
RIO Fitness Chicago® Tip:
Another beautiful Chicago weekend has arrived, and many are headed to their favorite sushi house. Bad news is that delicious treat can DERAIL fitness goals. Most popular rolls are loaded with cream cheese/mayo & may be tempura-battered = 500-800cal/ONE roll! Add those cal to drink cal & we could easily gain one pound of fat (3500cal). Better choices are the sashimi or the veggie/seaweed wrap rolls.
Another beautiful Chicago weekend has arrived, and many are headed to their favorite sushi house. Bad news is that delicious treat can DERAIL fitness goals. Most popular rolls are loaded with cream cheese/mayo & may be tempura-battered = 500-800cal/ONE roll! Add those cal to drink cal & we could easily gain one pound of fat (3500cal). Better choices are the sashimi or the veggie/seaweed wrap rolls.
Thursday, July 14, 2011
RIO Fitness Chicago® Tip:
That hungry feeling we often feel isn't always our body saying it needs food, sometimes it means we're dehydrated & need water. When we confuse the two, we over consume calories = body fat gain. The average person who does not exercise needs 80oz of water/day. If you're active, 80-120oz. More water not only prevents overeating, but reduces soreness after exercise & helps our muscles to grow faster.
That hungry feeling we often feel isn't always our body saying it needs food, sometimes it means we're dehydrated & need water. When we confuse the two, we over consume calories = body fat gain. The average person who does not exercise needs 80oz of water/day. If you're active, 80-120oz. More water not only prevents overeating, but reduces soreness after exercise & helps our muscles to grow faster.
Wednesday, July 13, 2011
RIO Fitness Chicago® Tip:
We often forget to watch what we drink. Americans tend to drink 30% of their cal, because we don't realize that the bottle of soda/juice/sports drinks lists 100-140cal for only 8oz, not the entire bottle which could be 16-32oz. If we drink the bottle (3-400cal) & our meal is 4-500cal, that's almost 1000cal at once. Body fat loss/gain = cal consumed vs cal burned, so that's one way fat gain can creep up.
We often forget to watch what we drink. Americans tend to drink 30% of their cal, because we don't realize that the bottle of soda/juice/sports drinks lists 100-140cal for only 8oz, not the entire bottle which could be 16-32oz. If we drink the bottle (3-400cal) & our meal is 4-500cal, that's almost 1000cal at once. Body fat loss/gain = cal consumed vs cal burned, so that's one way fat gain can creep up.
Tuesday, July 12, 2011
RIO Fitness Chicago® Tip:
Do you have proper, quality gym shoes for exercise? Doesn't have to be a $100 pair, a $30-40 quality pair helps to absorb the force from exercise. Wearing the wrong shoes/old shoes, allows for that force to put pressure on your feet/knees/lower back/spine/neck = injury. Go to Fleet Feet or Human Race Sports to have your run analyzed & foot measured for FREE to find the perfect shoe to keep you safe.
Human Race Sports
www.humanracesports.com/
Fleet Feet Sports
www.fleetfeetsports.com/
Do you have proper, quality gym shoes for exercise? Doesn't have to be a $100 pair, a $30-40 quality pair helps to absorb the force from exercise. Wearing the wrong shoes/old shoes, allows for that force to put pressure on your feet/knees/lower back/spine/neck = injury. Go to Fleet Feet or Human Race Sports to have your run analyzed & foot measured for FREE to find the perfect shoe to keep you safe.
Human Race Sports
www.humanracesports.com/
Fleet Feet Sports
www.fleetfeetsports.com/
Monday, July 11, 2011
RIO Fitness Chicago® Tip:
Your daily caffeine fix can have serious side effects (stress on your heart/liver/kidneys/central nervous system, it's addicting & draws calcium out of your bones). That's dangerous for women, because women are at a higher risk for osteoporosis (weakening of bones) than men. Get 1,000mg/day of calcium from foods (low-cal cheese/yogurt, skim milk, collard greens, spinach) to counteract the caffeine.
Your daily caffeine fix can have serious side effects (stress on your heart/liver/kidneys/central nervous system, it's addicting & draws calcium out of your bones). That's dangerous for women, because women are at a higher risk for osteoporosis (weakening of bones) than men. Get 1,000mg/day of calcium from foods (low-cal cheese/yogurt, skim milk, collard greens, spinach) to counteract the caffeine.
Friday, July 8, 2011
RIO Fitness Chicago® Tip:
Should we exercise if we're sick? If common cold, YES. The endorphin burst from exercise helps to boost our immune system. If we have the slightest fever, NO. A fever means we're contagious. That means we're likely going to give it to others & we can easily pick up new viruses/bacteria from a germ infested place like a gym. Protein after exercise is another great way to boost our immune system.
Should we exercise if we're sick? If common cold, YES. The endorphin burst from exercise helps to boost our immune system. If we have the slightest fever, NO. A fever means we're contagious. That means we're likely going to give it to others & we can easily pick up new viruses/bacteria from a germ infested place like a gym. Protein after exercise is another great way to boost our immune system.
Thursday, July 7, 2011
RIO Fitness Chicago® Tip:
At the age of 25 we start to lose 1/2 a pound of lean muscle tissue every year = burning cal at a slower rate = body fat gain. At 30, our metabolism (how fast we burn cal) slows down more. At 40, we start to lose bone density, which leaves our bones weak & us more susceptible to injury. Start being more active & watching what you're eating/drinking TODAY, so you can have a healthier tomorrow.
At the age of 25 we start to lose 1/2 a pound of lean muscle tissue every year = burning cal at a slower rate = body fat gain. At 30, our metabolism (how fast we burn cal) slows down more. At 40, we start to lose bone density, which leaves our bones weak & us more susceptible to injury. Start being more active & watching what you're eating/drinking TODAY, so you can have a healthier tomorrow.
Wednesday, July 6, 2011
Tuesday, July 5, 2011
RIO Fitness Chicago® Tip:
To see quick, long lasting results from exercise/nutrition, we must be able to answer YES to these ?s.
Are we drinking 80-120oz of water/day, especially during exercise?
Do we consume a whey isolate protein after both cardio & strength training to create more lean tissue so we can burn more cal all day long?
Are we doing cardio properly to be burning majority cal from fat & not energy?
Are we strength training properly for our goal (bodybuilding, lean/tone, sports)?
Are we staying within our specific daily calorie limit?
Are we eating every 2.5-3hrs to keep our metabolism fast & our blood sugar levels stable?
Are LEAN proteins (white meat, fish, eggs, beans, unsalted/raw nuts) a part of every meal/snack so we help our muscles recover/rebuild/regenerate & keep us feeling full longer?
Do we limit bread/pasta/rice/oat carbs to only after exercise?
These are the basics to seeing guaranteed results.
To see quick, long lasting results from exercise/nutrition, we must be able to answer YES to these ?s.
Are we drinking 80-120oz of water/day, especially during exercise?
Do we consume a whey isolate protein after both cardio & strength training to create more lean tissue so we can burn more cal all day long?
Are we doing cardio properly to be burning majority cal from fat & not energy?
Are we strength training properly for our goal (bodybuilding, lean/tone, sports)?
Are we staying within our specific daily calorie limit?
Are we eating every 2.5-3hrs to keep our metabolism fast & our blood sugar levels stable?
Are LEAN proteins (white meat, fish, eggs, beans, unsalted/raw nuts) a part of every meal/snack so we help our muscles recover/rebuild/regenerate & keep us feeling full longer?
Do we limit bread/pasta/rice/oat carbs to only after exercise?
These are the basics to seeing guaranteed results.
Friday, July 1, 2011
RIO Fitness Chicago® Tip:
4th of July weekend! Here's how to enjoy yourself without 100% guilt. At BBQs, if you have to try everything, try it in SMALL portions by using small plates. When drinking, have alcohol on the rocks to avoid unnecessary cal from soda/juice, choose clear alcohol over dark to avoid toxins (less hangover), and space out drinks with water so you're not consuming too many cal at once. Have a fun & safe 4th!
4th of July weekend! Here's how to enjoy yourself without 100% guilt. At BBQs, if you have to try everything, try it in SMALL portions by using small plates. When drinking, have alcohol on the rocks to avoid unnecessary cal from soda/juice, choose clear alcohol over dark to avoid toxins (less hangover), and space out drinks with water so you're not consuming too many cal at once. Have a fun & safe 4th!
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