RIO Fitness Chicago® Tip:

Want to have nice abs for Summer 2014? Follow our RIO Fitness "AB COMMANDMENTS" to help get you there in a healthy, long-lasting way:

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. Plus alcohol has calories, then when you mix it with calories & sugar filled soda & juice, it's a recipe for body fat gain. 

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) Remember, 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.

LADIES, these pics from this Sunday's VMAs are another proof that 1) There's a huge difference between being skinny/thin & being lean/tone. Skinny/thin = small & flabby, lean & tone = low body fat %, while keeping your amazingly sexy feminine shape. 2) If you want to be lean & tone, you NEED to strength train head to toe! Cardio is essential, but strength training is more important because it burns 4x more cal, and keeps your metabolism high for 24-36hrs (cardio only 2hrs). To be lean & tone in a healthy yet quick way, you need to do High Intensity Interval Training for both your cardio & strength training. Read more below for more info on your nutrition & HIIT. 

Instead of doing diets or these fake supplements, follow our RIO Fitness Chicago® 10 Nutrition Commandments 100% strict and you will see healthy, long-lasting results guaranteed: http://riofitnesschicago.blogspot.com/2013/02/eating-healthy-is-every-day-lifestyle.html?m=1

Then you need to exercise with HIIT training to see fast results: http://riofitnesschicago.blogspot.com/2010/04/rio-fitness-chicago-tip-do-you-want-to.html?m=1 

RIO Fitness Chicago® Tip: 

Are you stressed/depressed? Before you run to the doctor for prescription meds, try these THREE healthy, natural, psychologically proven alternatives to battling the blues:

1) ANIMALS: Being around animals has been proven to help improve calmness, lower blood pressure, reduce stress levels, improve self-efficacy, and provide that emotional intimacy needed by a person struggling with depression.

2) VOLUNTEER: Using free time to volunteer to help others (homeless shelter, animal shelter, Big Brothers/Sisters of America, etc.) has been proven to aid in the battle against depression by helping regain a sense of purpose, motivation, etc. Time well spent caring for others, is time not spent dwelling on your pain.  

3) EXERCISE & DIET: Believe it or not, healthy nutrition & exercise is *the best* antidepressant you can take. Exercise & eating right boost all those happy endorphins, hormones, and brain chemicals like seratonin. Supplementing tryptophan (small dose) & omega 3 healthy fatty acid into your daily nutrition has been shown to improve mood as well. 

RIO Fitness Chicago® Tip: 

Go check the label of your deodorant for the ingredients PARABENS, ALUMINUM, and PROPELENE GLYCOL. These dangerous ingredients cause cancer (especially in women), brain damage, hormonal imbalance, birth defects and even liver/heart/nervous system abnormalities. 

Here's a healthy, natural recipe for homemade deodorant that works just as good as store bought & is simple to make:

•1/4 Cup Organic Arrowroot starch

•4Tb Organic Coconut Oil

•1/4 Cup Organic Baking Soda

Mix ingredients in a glass container and that's it! 

Parabens: (On the label* methylparaben, ethylparaben, propylparaben, butylparaben or isobutylparaben) These are used in many skin care and cosmetic products. They act as a preservative to discourage bacteria and fungus. Research shows that parabens from lotions and deodorants can absorb into the body and weakly mimic estrogen causing damage to the endocrine system.

Aluminum: One of the main ingredients in many deodorants and antiperspirants is aluminum, which actually blocks the body from producing sweat. Aluminum has been known to cause neurological damage and contribute to diseases like Alzheimer's and Parkinson's. Aluminum has been found to be able to enter and remain in a human bloodstream for up to two weeks after just one application of deodorant or antiperspirant.

Propelene Glycol: is often used in deodorants and is also an ingredient in antifreeze. Factory workers who are exposed are warned of the danger of kidney, brain, and liver damage through skin contact.

RIO Fitness Chicago® Tip: 

Childhood obesity is an epidemic in the U.S. If you love the children in your life, get rid of the junk food at home, stop going to fast food, pour down the drain all juice/soda/hormone-filled milk/sports drinks, because all of that will not only make them obese (which gives them emotional & psychological issues along with physical), but all of the chemicals & artificial ingredients in those drinks & food have been linked to causing learning disabilities, mental illness, digestive issues, increased food allergies, and getting diseases like cancer at younger ages. 

Big Pharma & Big Agriculture are working together to poison our food/drinks with these chemicals & artificial ingredients, make us sick, then make us buy meds to make us "better."  Therefore, buy ORGANIC fruits, veggies, meats, dairy, fish, eggs, etc. It is NOT too expensive to do so. Money shouldn't be an issue, because your health & the health of your loved ones shouldn't have a price limit. Go to stores like Trader Joe's for organic. Their prices are comparable to Jewel, Dominick's, etc. 

Not convinced yet? Then read this article for TEN things you're eating & drinking and giving to your children that are banned in other countries: http://www.realfarmacy.com/10-american-foods-that-are-banned-in-other-countries/

Look at this pic. Yikes. Time to quit smokers! If you want to quit, you don't have to do it alone, there's help! Visit the Illinois Tobacco Quitline website (http://www.quityes.org/) or call their hotline at 1-866-QUIT-YES for FREE 7days a week 7a-11p help from registered nurses, respiratory specialists, and certified tobacco-treatment counselors. You can be a healthy non smoker for yourself & your loved ones! You CAN do it & there's people out there to help you!

One day a week, every week, YOU should have an animal protein free day. Even if you eat organic meat, dairy, fish, eggs, etc., you should still give your body a break from animal protein. This is NOT a vegetarian post, because animal & veg/grain protein are not equal. Animal protein is a higher quality, and digests better & quicker. Doing this weekly also reduces your carbon footprint & how much you negatively effect the Earth (see link below). 

So what should you eat on this day? LEAN proteins, like organic: veggies, fruits, quinoa, unsalted/raw nuts & seeds, and salads like the today's RIO Fitness Chicago healthy lunch: 
•organic: avocado, cherry tomatoes, carrots, and romaine salad. 
•organic: EVOO & Italian balsamic vinegar.

*Side note: if you eat a lot of red meat & processed meats, you should stop immediately to reduce your risk of cancer, heart disease, diabetes, and obesity. Read this article for more info on the benefits for you & the Earth of having an animal protein free day:

http://www.meatlessmonday.com/why-meatless/

RIO Fitness Chicago® Tip: Want a delicious AND healthy treat this weekend? Try this simple ice cream recipe: 

In a bowl mix one 500g tub of organic plain Greek Yogurt (Trader Joe's brand is yum) with either chocolate and/or vanilla Natural Casein protein powder (http://www.bodybuilding.com/store/opt/naturalcas.html), put in freezer for 60mins, take out, mix again, place back in freezer for another 30mins, then enjoy! So easy, so delicious, and so nutritious! 

If YOU are out-of-shape, remember one thing: you didn't get there overnight, so you won't get in-shape overnight. Can't count how many times we at RIO Fitness Chicago are asked, "what's the best exercise/diet to lose weight fast?" Healthy, long-lasting results take TIME, PATIENCE, DAILY DEDICATION, and PROGRESSION. Little by little, EVERY day if you get at least 30mins of intense exercise & eating clean, you WILL see results. Rome wasn't built in a day & neither will you achieve results in one day. 

What are you going to TODAY to start building your healthy living empire? Make a healthy, organic dinner with loved ones tonight? Go for long walk/jog with them after that meal? Take the stairs the rest of the day instead of escalators/elevators? Park further away from your destination and walk? Smoke less cigarettes? What are you going to do TODAY to be a better you?