superadmin

At Habitat Health and Fitness in Lakeland, Florida, we not only help you become stronger and fitter, we also encourage you to look at other areas that affect your fitness and health. Consuming too much sugar is one of those areas and it’s easy to do, especially if you have average eating habits. Some form of sugar seems to be in all types of products that are processed. Eating food with added sugar can have disastrous effects on your body and make it harder to get results at the gym.

New labeling makes it easier to identify the amount of added sugar.

At one time manufacturers hid the amount of sugar by using a variety of different sugars, so no one would appear at the top of the ingredient list, tricking the public into thinking sugar wasn’t a major ingredient. Why would any manufacturer do that? It helped sales. Being a bit sneaky about the amount of sugar in a product can lead you to eat it, not realizing how unhealthy it is. Sweet foods taste better to many and sugar is also addictive. It triggers the opioid receptors in the brain that bring pleasure. While it’s great for sales, because it makes you want to eat more, it’s bad for your health.

Keep your immune system running at full steam by skipping sugar.

If you’re like many Americans, you look for ways to boost your immune system, especially when there’s a chance infection from the latest flu or virus. You may take vitamin C, zinc, vitamin D or other type of nutrient. If you’re consuming foods with added sugar, all those extra vitamins may not make a difference. If you have a high amount of glucose in your bloodstream from eating too much sugar, the body latches onto the sugar, not the vitamin C, since they’re both similar in structure. That leaves the white blood cells—the phagocytes—powerless when it comes to fighting infection. Even healthy foods can have this effect. Orange juice is high in sugar and raises blood sugar levels quickly. Your body is blocked from using the vitamin C because of the glucose. Eating the whole orange slows the absorption of sugar because of the fiber, so you get the vitamin C benefits it contains.

Do you have insulin resistance or have problems losing weight?

Insulin resistance is a precursor to diabetes. It occurs when there’s too much glucose in the bloodstream. The body then produces more insulin. Normally, that would be all it takes, but with insulin resistance, the insulin doesn’t trigger the cells to open for the nourishment. That causes the body to produce even more insulin. Too much sugar causes the normal processes triggered by insulin to function improperly, which makes the pancreas work overtime and eventually causes the whole system to break down. Switching to a healthier diet with less added sugar, exercising and reducing stress can help prevent the problem.

• Food’s high in added sugar are not heart healthy. While salt is often thought the culprit in high blood pressure, sugar is also a problem. If sugar comprises more than 25% of your calories, it also can cause the liver to increase fat in the bloodstream, which also can cause heart disease.
• Sugar can cause premature aging. The glucose combines with proteins in a process called glycation. Ironically, that creates AGEs— advanced glycation end products. Those cells attack the elastin and collagen in the skin and make you look older.
• Too much sugar can lead to inflammation. Inflammation can lead to diseases like osteoporosis, arthritis, heart disease, autoimmune diseases, bowel disorders and cancer.
• The more sugar you have in your diet, the more potential you have for cognitive problems. High sugar intake can also lead to obesity, which is the leading cause of preventable deaths, even surpassing smoking.

For more information, contact us today at Habitat Health and Fitness

Everybody has made resolutions that lasted only a week or two. It’s true that most New Year’s resolutions have a short shelf life, with the average one kept until February 1, just 32 days after it was established. In fact, 68% of Americans said they quit their resolutions even sooner than that. So how do you make a resolution and stick with it? What are resolutions that really work? Sure, we’re past New Year’s Day, but that doesn’t mean you can’t start fresh and make a resolution to make your life better right now.

Start with something small and build on it.

Resolutions are about eliminating bad habits and starting beneficial ones. You notice the word habit. That’s important. You didn’t just wake up one morning and notice you gained a large amount of weight overnight or had all your muscle turn to flab. It took time and several bad habits for that to happen. Make one small change, either in your activity level and diet. Focus on it until it becomes a habit, which may take a couple of months. Make it as simple as substituting water for soft drinks or coffee—or at least to start with—for all the coffee and soft drinks but one during each day.

Look for ways to walk more and increase your activity level.

A sedentary lifestyle doesn’t change overnight without you focusing on changing it. Set a goal to take a walk every day. Try to get in 30 minutes, whether it’s a 30-minute walk or three 10-minute ones. You may already have a habit established every evening that involves watching videos, television or gaming. Find a way to make it more active. For instance, before you settle in, do a plank and hold for as long as possible. During commercials on television, do jumping jacks. Get the whole family to do them with you for added fun. Seriously, everyone will whine and complain, but keep at them and you’re sure to swing them over to your side. It could be a new family tradition that benefits everyone.

Learn to change how quickly you do things.

Are you a procrastinator until it comes to eating sugary treats? Use that talent to your benefit. Push yourself to do ten jumping jacks immediately, but start to procrastinate when it comes to sugary treats. If you mess up and eat something sugary, forgive yourself and start again. It doesn’t help you in any way to chronically condemn yourself. In fact, that’s a bad habit that you also should resolve to change. If you don’t like yourself, why would you want to do anything that makes you healthier?

• If cutting out added sugar is one of your goals, start first by cutting out sweet treats, such as candy or baked goods, then focus on food with added sugar once it becomes a habit. It’s easier if you have fresh fruits and vegetables ready as a snack.
• Carry water with you at all times if you’re making dietary changes. When you feel like eating or drinking something sweet, take a large gulp of water or two to quell your appetite.
• Create a go-to list that starts with your initial goal and builds to the ultimate goal. Once you’re sure you’ve conquered one habit, move on to the next goal on the list. When you have a plan of action, it makes change easier.
• If you want an option that’s even easier, come into Habitat Health and Fitness for a free trial session. We’ll create the program for you, then all you have to resolve to do is show up and do it.

For more information, contact us today at Habitat Health & Fitness

While there’s a general consensus that after six weeks, exercising can resume. However, just like a workout program, that should be modified for your particular situation. If you’ve had a normal delivery and have no complications, maybe even exercised throughout the pregnancy, you might start sooner. If you had a C-section or other complications, you may not be ready. Always check with your health care professional for the best time to begin doing strength training after having a baby.

First work on strengthening the pelvic floor.

No matter if you gave birth vaginally or with a C-section, strengthening the pelvic floor is important. Start your exercise regimen by building strength in that area. Doing a pelvic tilt several times a day strengthens that area. So do Kegel exercises and the yoga position, the Happy Baby Pose, where you lay on your back, bend your knees to your chest and grab onto your feet or ankles with your hands. Increase the amount of walking you do and carry the baby around the house if you want to do strength training. You’ll be surprised how someone so little could weigh so much after several minutes. If you go outside for a walk, use a stroller or carrier for the baby. You’ll still be exercising your legs.

If you did strength training before childbirth, don’t expect to pick up where you quit.

Your body just went through some major trauma, even if the birth was a breeze. Hormones have changed, everything stretched and you probably haven’t done heavy duty strength training in months. Take it easy, especially at first. Start out easy and work into your previous levels slowly. You need to give every part of your body a chance to recover. Use lighter weights or do bodyweight exercises, modifying them if necessary.

Avoid high-impact exercises when you first start, particularly if you’re new to exercise.

Focus instead on exercises like the pelvic tilt, which is also known as the bridge. Lay on your back with your knees bent and your feet flat on the floor. Your arms should be by your side as you lift your bottom off the floor, squeezing it as you do. When you get to the top of the bridge with your body straight from your knees to your shoulders, do a Kegel and hold. Then slowly lower your body. This exercise builds strength in core muscles and the glutes.

• n you’re ready to get back to the gym, even if it’s just to get some “mommy time,” you’ll love our group sessions. Each person has his or her own workout plan that’s tailored to specific needs and goals.

For more information, contact us today at Habitat Health & Fitness

If you haven’t already set a fitness goal. It’s time to start. Setting a goal is like having a destination on a road trip. If you don’t know where you’re going, you won’t know when you get there and you definitely won’t know the quickest way to go. A fitness goal can be anything that’s important to you. If you want to look better, it can be toning your body or losing weight. If your health is top priority, it may include building your strength, flexibility and endurance.

Once you set your goal, you’ll have a specific target at which to aim.

Your goal needs to be specific, besides being extremely important. Don’t just say you want to lose weight, but note how much you want to lose. It’s the difference between going to a town and going to a town to a specific address. A combination of a healthy diet and a program of consistent exercise that’s based on your specific goal is normally the answer to fitness goals.

How does having a goal give you motivation?

Having a goal that’s specific and one that’s measurable can help keep you on track. How do you measure your progress? That all depends on what your goal is. Is it to lose inches and look fit or lose pounds? Do you want to have more energy? Is more flexibility, strength or endurance what’s important to you? You can measure yourself, weigh yourself, or track the number of reps you do. You can also take a picture once a month in the same outfit, at the same place to show how improved you look every month.

Break down your goal to smaller steps.

A big goal is motivating, but doesn’t keep you motivated. You need small wins along the way to do that. When you break down your goal to smaller, more quickly accomplished chunks, you get success every time you achieve that smaller goal. Success builds success. While a big goal can get you started, breaking it down to smaller goals keeps you motivated.

• Don’t forget to write down your goal and break it down to the steps to reach it. Also record your progress. If you’re out of shape, it can be as simple as being able to run around the block without stopping.
• Staying motivated is easier if you have accountability. When you know someone else is watching your progress, you’ll be more motivated than if nobody is watching.
• Our semi-private and team training classes not only provide a personal trainer who works with each person individually, it also provides comradery. You’ll make friends who can help drive you toward success.
• Our trainers can create a program for you that will help you reach your goal faster. We take a scientific approach that makes your workout time more effective.

For more information, contact us today at Habitat Health & Fitness

We know that your diet, including what you drink is just as important to improving your health as exercising at Habitat Health and Fitness in Winter Haven, FL. It’s one reason we promote healthy diets and encourage making healthy choices when you want something to drink. While water is always a good choice, another viable option is green tea. There are many health benefits, besides it being low in calories and devoid of added chemicals. You have to be sure to keep the green tea its healthiest, so don’t add sugar or sugar substitutes. If you need a sweet drink, add a bit of honey and slowly reduce the amount you add if you can.

What are the health benefits of green tea.

If you want a beverage that can reduce the risk of prostate cancer, oral cancer, stomach, breast and pancreatic cancer, opt for green tea. According to a variety of studies, you need between three and five cups a day, although as little as one cup a day can help. It can also lower your risk for type 2 diabetes by as much as 33%, but that’s only if you drink at least six cups a day.

If you want a boost to your metabolism, consider green tea.

Not only do the polyphenols—-catechins such as EGCG—improve your metabolism, they also provide other benefits. EGCG—Epigallocatechin Gallate—help prevent neurodegeneration to protect you from diseases such as Alzheimer’s, dementia and Parkinson’s disease. They are antioxidants that help prevent neural damage and even reverse existing damage. Large studies showed adults that consumed three cups a day for years had far less cognitive impairment. It reduced the potential of Parkinson’s by 30 to 40 percent. .

You’ll have a better smile because green tea helps teeth and gums.

Whether you’re fighting gingivitis, tooth decay or simply want better oral hygiene, consider drinking green tea daily. It has an antibiotic, antifungal effect to improve your oral health. That can also improve your breath, since bad breath often comes from bacteria in the mouth. Not only will your oral health improve, so will your bone health. Several studies indicate that women who drink green tea suffer from fewer fractures during perimenopause. Matcha tea—a type of green tea—is one of the best for this.

Green tea can help you lose weight. The catechins boost your metabolism and the tea is filling to reduce the amount of calories you consume. It also may help regulate your hormones and aid in reducing Buddha belly.

Green tea can also stabilize your blood sugar levels, which can help you lose weight and lower your risk of diabetes, abdominal fat and reduce sugar cravings. When you eat sugar, it increases insulin in your blood, which causes you to feel even hungrier.

Green tea can boost your immune system because of the antioxidants it contains. If you drink matcha tea, it has the most vitamin C, which also helps your immune system. Other types of green tea also contain vitamin C, but not as much.

Green tea can fight the signs of aging, particularly to your skin. It helps hydrate the body, which helps fade wrinkles. It reduces free radicals that can age skin and potential reduce the effects of photoaging.