Fitness & Wellness

Core Workouts For A Stronger Body

Core Workouts For A Stronger Body

Your core muscles are those in the front and back of your trunk. They keep your body erect, help maintain balance, and provide other functions, like protecting internal organs. To be your healthiest, you need to keep these muscles strong. The best core workouts improve both abdominal and back muscles. They help your posture, so they increase your energy. Good posture means your body doesn't have to work as hard to stay erect.

Planks are excellent ways to improve core muscles.

Planks are part of many exercise programs. They're called phalakasana in yoga. It's a simple movement that's a real belly buster. You start with your body face down, your elbows under your shoulders. Your forearms are on the floor, and your upper arms are at a 90-degree angle. Lift your upper body as you straighten your back. Your weight will be on your forearms and toes. Hold the position for ten seconds without letting your midsection sag or dropping your shoulders. Increase the time you hold the position as you get stronger.

Doing burpees can tax anyone's strength and endurance.

What are burpees? They're a combination of several exercises in one. They do more than build core strength. They improve cardio and work multiple muscle groups. If you're a beginner, start with your feet shoulder-width apart. Lower your body into the squat position and put your hands on the ground. From that position, jump your feet backward until you're into push-up---high plank---position. If you have the strength, do a push-up. Jump your feet back into the squat position with your hands on the floor. With force, jump straight up with your hands raised over your head. Do the parts you can do and build toward the others.

Strengthen your core muscles, glutes, and hamstrings with a glute bridge.

Lie on your back with your arms to your side, knees bent, and your feet flat on the floor. Contract your abs by pulling in your stomach as you lift your body from the floor. Your shoulder and feet should still touch. Hold the position with your body forming a straight line from your knees to your shoulders, ensuring you minimize your lower back arch. Hold as long as you can, then slowly lower your body.

  • Ride a bike. It might surprise you that riding a bike can improve core muscles. Core muscles stabilize you and help you stay upright. Every time you bicycle; your core muscles get a workout. Pedaling also builds core muscles.
  • Do mountain climbers for a core workout. Your core muscles must stabilize your body. As you alternate your knee movements, you'll work your abs. This full-body workout also provides cardio benefits.
  • If you're walking from one room to another, you'll get core muscle benefits by making every step a walking lunge. You can increase difficulty by raising your hands above your head.
  • Improve your posture as you build core strength. You can practice good posture in front of the mirror. Keep your shoulders back and your head level with the floor as your eyes look straight ahead.

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


Energize Through Relaxation

Energize Through Relaxation

Like many cities, Lakeland, FL, is a busy place that can be stressful. Enduring stress for too long can zap you of all your motivation and strength. When that occurs, you need to relax and energize. Relaxation can be passive or active. One active form of relaxation is walking, especially near greenery or by water, as you absorb the surroundings. It could be dancing, which allows your brain to focus on enjoying the movement. Passive relaxation is sedentary. It could be resting, watching TV, or something more lasting, such as using breathing techniques and meditation where you relax both the body and the mind.

Exhaustion can be due to mental stress or physical exhaustion.

Stress triggers the fight-or-flight response. It's a flood of biochemicals that alter your body's functions to prepare you to run or fight. That gives you an initial energy boost but will exhaust you if you don't follow through. You're always in a state of readiness, burning energy continuously. You may try to push yourself through the exhaustion only to find it affects you more. You need an activity that clears your mind to avoid the continuous cycle.

Mental techniques relieve stress and rejuvenate the body.

Taking 15 minutes or less to clear your mind, breathe deeply, and meditate can help the mind and the body. Using calming deep-breathing techniques gives both the body and mind a rest. Meditation is another technique that offers rest. Power naps are also rejuvenating for both the body and mind. Power naps are not the same as lying down where your mind keeps reviewing the day. It's a learned technique where your brain turns off the troubles and allows you to fall asleep immediately. You wake up refreshed and ready for action.

Active relaxation diverts the mind and increases circulation.

Doing something you enjoy takes your mind off the cause of the stress boosts your energy. It puts you in a better mood, reduces stress hormones, and increases circulation to bring mental and physical energy. Dancing, painting, and doing activities that divert your attention, like word puzzles, change the brain's focus and break the endless cycle that frees the brain. They are most effective when you're immersed in the activity.

  • Another relaxation technique that can revive your energy level is a full-body massage. It relaxes the entire body while stimulating circulation and boosting energy.
  • Relaxation techniques that shift your mental focus or relax the mind reduce stress by changing negative thoughts to positive ones.
  • If you're short on time and can get up and move about, deep breathing exercises are one of the best routes to take to revitalize the body. It increases circulation while diverting your mind to your pattern of breathing.
  • It's beneficial to laugh and smile. When you're under pressure, find an isolated place and laugh. It will feel fake initially because it is. The longer you laugh, the more you'll feel like laughing, and the more real it will become.

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


Beginner's Guide To Carb Counting

Beginner’s Guide To Carb Counting

Losing weight can be difficult. There are various ways to approach it. Some people choose a traditional route of calorie counting. Others focus on eating healthier and cutting out food with added sugar and highly processed food. A third technique is carb counting. Calorie counting and carb counting are very similar. Many high-calorie foods, like those with added sugar, such as pastry, and products made with white flour, are often high in calories and carbs.

Carb counting is about focusing on macronutrients.

There are three groups of macronutrients: protein, fat, and carbohydrates. Most diets, including low-calorie and other traditional diets, usually allot the calories with 45 to 65% of carbohydrates. Low carbohydrate diets reduce that amount to 25% from carbohydrates and the rest from fat and protein. Extremely low carbohydrate diets or Keto diets cut that amount to as low as 10%. If you ate 2000 calories daily on a traditional diet, 900 to 1300 calories would come from carbs. In a low-carb diet, 500 calories would come from carbs. On a keto diet, only 200 calories would be from carbs.

Keto and low-carb diets should include healthy food.

You should include vegetables in your diet, even though they contain carbohydrates. The goal is to cut out highly processed food, food with added sugar, and starchy food that is high in carbs but contains few health benefits. It helps eliminate the consumption of simple carbs and focuses on eating complex ones that take longer to digest and are frequently higher in fiber. Fiber makes you feel full longer and reduces spikes in blood sugar. Low-carb diets also help train your body to burn fat.

Low carb diets offer other benefits besides weight loss.

You can use a low-carb diet to help control your cholesterol. It reduces the bad LDL cholesterol and increases the good cholesterol---HDL. It improves blood sugar levels and may benefit diabetics. Consuming higher amounts of protein fills you up and makes you feel full longer, which can help you eat less and stick with your diet. The increased protein also boosts your metabolism.

  • The carbs you choose should be complex and higher in fiber. Beans, apples, and broccoli fit that description. Choose healthy sources of protein and fat like nuts, meat, fish, and avocados.
  • One reason natural sugar doesn't spike blood sugar is the fiber. The fiber slows the absorption. Fruits and vegetables are in that category. Simple carbs include sugar and food with added sugar, like candy.
  • You need to count the carbs in both your food and drink. Restricting carbs in food isn't enough. A soft drink, fancy coffee, or tea with added honey or sugar can dramatically increase carbohydrate intake.
  • Always check with your healthcare professional before going on any new diet, especially if you already have health issues. Low-carb diets should contain healthy food and not be too restrictive.

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


When To Take A Rest Day... And When To Push Through

When To Take A Rest Day… And When To Push Through

I commend people in Lakeland, FL, who push hard and exercise regularly. It's impressive when you stick with a schedule and keep your promise to get into shape or fine-tune your body when you're already fit. That doesn't mean you won't benefit from an occasional rest day. It's imperative if you're doing intense workouts. Constantly pushing too hard can make your goal more difficult to achieve. Sometimes, you need a rest day.

What is a rest day?

Rest days aren't days when you stay in bed or lounge on the couch binge-watching several seasons of your favorite show. Rest days are days you avoid intense workouts and give your body time for recovery. When you're pushing hard, it causes micro tears in the muscles. During recovery, the magic takes place. The tears heal, forming powerful and larger muscles. You remain active on rest days, but recovery activities are less strenuous. They include things like walking, leisurely biking, and mild stretching workouts. If you're doing intense strength training, it takes 48-72 hours for the muscle tissue to heal.

Exercising burns off stress hormones, but intense exercise increases them.

Moderate exercise burns off stress hormones, but intense exercise creates them. If you exercise for a while, your body becomes more adjusted and less stressed, but not enough to overcome days of pushing too hard. If you force your body to work too hard too often, it doesn't allow it to adjust to the new stress level. Even if your body is adjusted, sometimes it's too much to handle. It can harm your immune system and make you more susceptible to minor illnesses like the flu or cold.

Your mood is affected.

Overstressing your body can affect your mood. It can cause mood swings, depression, and irritability. It weakens your immune system and causes chronic fatigue. It delays recovery and can even cause muscle loss. It's time to step back and rest before those things occur. If you notice you are getting burned out and dread exercising or hate working out when you previously enjoyed it, you have burnout. Sleep disturbances and a higher resting heart rate indicate you should step back and rest.

  • Rest day activities don't significantly increase your heart rate or push you significantly beyond your normal rate when you're up and about but not significantly pushing yourself.
  • Taking a rest day can improve your overall performance. It allows the muscles to heal and prevents fatigue, which can reduce agility, reaction time, and endurance.
  • If your exercise regimen is light exercises, such as bike rides or walking, you don't need rest days. If you're running as exercise, alternate the days with upper body exercises.
  • If you're focusing on intense workouts, don't do them more than three times a week. The rest of the days do active recovery. Before and after intense exercise, build and replenish glycogen stores with a snack of protein and carbs.
  • A personal trainer can help you develop the right workout plan for your physical limitations, needs, and goals. Always check with your healthcare professional.

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


Myths Around Eggs That Just Need To Stop

Myths Around Eggs That Just Need To Stop

Science is constantly changing as more is known. Many studies of the past have proven wrong. At one time, eating too many eggs was considered unhealthy. Today, that's just one of the myths disproven by uncovering new information. The negative belief that eggs were unhealthy came from the cholesterol they contained. While they are higher in cholesterol, newer studies show that it doesn't affect the cholesterol levels of people who eat them. Eggs, especially eggs from pastured chickens, are incredibly healthy.

Eggs are nutrient dense.

Eggs are a good source of protein that's relatively inexpensive. It's a good source of omega-3 fatty acids and trace minerals. One egg contains 8% of your daily requirement for vitamin A, 14% of pantothenic acid, and 6% of your DV for folate. It contains between 20 and 25% of your need for selenium and vitamins B2 and B12. It's also high in phosphorous, calcium, zinc, and vitamins B6, D, and E. If the eggs are from pastured hens, they contain even more omega-3 fatty acids and vitamins A and E.

Early studies showed eggs increased the risk of diabetes, but new studies debunk that.

One of the problems with studies on egg consumption is that the food consumed with eggs isn't considered. People often eat breakfast meats like ham and sausage, sweet rolls, toast with jam, and sweetened cereal with eggs. A new study found eating as many as 12 eggs a week had no unhealthy effect. Other studies that showed an increase in cholesterol found it increased beneficial cholesterol that improves health. The omega-3 fatty acids in eggs reduce heart disease. Eggs contain anti-inflammatories that also help lower the risk of heart disease.

Another myth is that eating raw eggs is more beneficial.

While it's true that you get 33% more vitamin D from raw eggs and 20% more zinc, biotin, and choline, there are several reasons to cook eggs, including one connected to nutrition. Eggs are high in protein. The amount of protein doesn't change when you cook them, but it does make the protein more bioavailable. That means it's more available for your body to use. The protein in raw eggs is 50% bioavailable, while it's 91% in cooked ones.

  • Many people choose raw eggs, thinking they're getting more muscle-building benefits. The reverse is true, plus they expose themselves to the risk of salmonella. You also face a potential biotin deficiency. Raw egg whites contain avidin that binds to biotin, so you don't absorb it.
  • One often missed factor about cholesterol is the role the body plays. If you lower your cholesterol levels, the body increases its production, manufacturing even more.
  • If you're trying to lose weight, eat the whole egg, not just the whites. The yolk contains healthy fat that keeps you full longer and is necessary to keep your body functioning at its best.
  • If you purchase eggs directly from the farmer, ask if they were washed. If they haven't been, they have a natural protective coating and don't require refrigeration. Once washed, refrigerate them immediately.

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


Pros And Cons Of Plant Vs Animal Proteins

Pros And Cons Of Plant Vs Animal Proteins

People in Lakeland, FL, choose to become vegetarian or vegan for various reasons. Some of the reasons are philosophical and personal. Others have to do with dietary issues. Which type of protein is best when you're training? There are pros and cons for plant or animal protein. There are quality proteins in both categories. If you want the easiest menu, choosing animal proteins may be your option. They're all complete proteins.

What's a complete protein?

Protein is made from amino acids. Your body makes some of them. The ones it doesn't make must come from the food we eat. They're the nine essential amino acids. Animal proteins contain all nine. Not all plant protein does. The body needs some essential amino acids more than it needs others. It uses more glutamine than it does tryptophan. You have to consider the balance of amino acids to judge whether animal sources or plant sources are best.

Is the protein easy to digest and absorb?

Humans are part of the animal kingdom, so the protein provided by other animals more closely matches the protein in our bodies. It's more easily digested than plant protein and more readily available. The body digests it more rapidly. Protein sources that are difficult to digest may only provide a portion of the amount available. Plant sources may be more difficult to digest and minimize the protein available. Digestibility varies in the plant world. Pea protein is more digestible with a 95% rate. Compare that to nuts, rice, or beans, limiting the amount of protein to as little as 50%.

You can create complete plant protein by combining food.

To get the healthiest blend of plant proteins, you need to combine plant protein sources. Rice combines with beans to make a complete protein source. There are a few complete plant protein sources, such as quinoa and soybean options like tofu and edamame, amaranth, and buckwheat. Some plant proteins contain nutrients that have anti-inflammatory properties that prevent inflammation and the damage it does to the body.

  • You'll increase fiber intake when you consume plant protein. Animal products contain no fiber. Fiber helps improve digestion, feeds beneficial microbes, and helps maintain blood sugar levels.
  • Some animal protein isn't as good as others are. If you eat animal protein, consider choosing sources from organic, pastured animals. Processed meat should be avoided. They include bacon, cold cuts, and hot dogs.
  • A plant protein-based diet may help lower blood pressure, shed body weight, and reduce the risk of cancer, heart disease, and stroke. The type of protein and the way you cook it make a difference.
  • The protein you select depends on your philosophy and personal needs. It's more difficult to balance plant proteins, but they offer other benefits. Some animal proteins, such as fatty fish, also bring more benefits, like preventing mental decline and heart disease.

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


Easy Ways To Burn More Fat

Easy Ways To Burn More Fat

One of the goals people frequently choose is to change their body composition by boosting muscle tissue and reducing fat. People search for easy ways to burn more fat and build more muscle tissue. Some work. Others are failures. Making small changes in your habits can make a huge difference. Every little bit counts. Use these techniques to increase the fat you burn and help you keep it from returning.

Get more active.

That may sound simple and extremely obvious, but it's more than keeping a workout schedule. It means using non-gym time to be active. Take the steps instead of the elevator. Park further from the store and walk. Get up and move about every hour for five minutes. That does more than burn fat. It improves your overall health. Take time to play but make it active play instead of a computer game. Shoot hoops with the kids or play hide-and-seek inside on rainy days. Go out dancing on date night.

Focus on strength-building exercises.

Strength training burns calories as it builds muscle tissue. Running may burn massive calories, but they are from lean muscle tissue and fat. Your body requires aerobic exercise, but it shouldn't be the only type you choose. When lifting weights or doing push-ups, the calories come from fat, not muscle tissue. Building muscle tissue also helps to keep fat from returning. Muscle tissue requires more calories to maintain than fat tissue does. The more muscles you have, the more calories you burn.

Have a pre-workout and post-workout snack.

Pre-workout snacks provide energy for your body so you maximize the benefits of your workout. It also improves recovery when you build muscle tissue. Post-workout snacks also trigger recovery. The magic of muscle building takes place during recovery time. It's when the micro tears in the muscle that were created when exercising heal and make the muscle bigger and stronger. The snack replenishes the glycogen in the muscle. It should be a carbohydrate and a protein.

  • Drink more water, black tea, or coffee instead of soft drinks. It reduces the amount of calories you consume. Drinking a cup of black coffee before exercising can improve your workout.
  • Vary the intensity of your workout and make it a HIIT workout. Alternate the intensity between high intensity and a recovery pace. HIIT workouts burn more calories in less time and continue to burn extra after the workout.
  • Make sure your diet contains protein, carbs, and fat. Some people make the mistake of eliminating fat. Fat-free products often contain more sugar. Healthy fat is necessary to increase fat burning.
  • Don't work the same muscles intensely each day when doing strength training. Your muscles need time to heal. Wait 48 to 72 hours before working the same muscle groups. If you don't, you could lose muscle mass.

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


Bursting Through Fitness Plateaus

Bursting Through Fitness Plateaus

At Habitat Health and Fitness in Lakeland, FL, we work with people of all fitness levels. Some are beginners, some are fit and working toward their next level, and a few come because they hit plateaus. It might be a weight loss, strength, flexibility, or endurance plateau. It can be anything that stalls your progress. Finding the cause of the plateau is the first step. Creating a program to counteract it is the second.

Make sure it's a plateau.

If your weight loss slows down, it may be perfectly normal. When you first start a weight loss journey, you'll lose weight faster. Some of the weight is water weight. Water retention can make weight fluctuate dramatically. You weigh more, so your body requires more calories. A 20-pound excess is like carrying a 20-pound weight everywhere you go. You'll burn more calories. As you lose weight, you don't have to work as hard to do daily tasks, so you don't burn as many calories. If you're still losing weight, just not as much, you may still be on the right track.

Are you pushing your hardest?

If you've been doing the same workout for several months without adjusting for your fitness improvements, you'll plateau. Mix it up and make the workout harder by adding sets and reps. The more you do any movement, whether it's an exercise or dance routine, the more efficient your body becomes. That efficiency causes it to use fewer calories. Switching your routine more often can help you burn more calories. It also can help you work muscles on different planes, improving endurance, strength, and flexibility.

Are you pushing too hard?

Over-exercising is just as bad, if not worse, as not doing enough. If you're strength training the same muscle groups every day and pushing hard or doing HIIT---high intensity interval training---daily, you aren't giving your body a chance to recover. Recovery is when all the magic takes place, especially for muscle building. When you push hard, micro-tears form on the muscles. It takes between 48 to 72 hours for them to heal. Not allowing recovery time continues to tear down the muscles without any time to rebuild them. Alternate your strength-building or HIIT workouts with recovery exercises.

  • If your weight loss plateaued, you may eat more than you think. Are you counting the fancy coffee drinks or colas? Do you always count the handful of M&Ms or those last bites of food left in the serving dish?
  • Are you getting enough sleep? When you sleep, your body heals. It helps build muscle tissue. Lack of sleep slows you. You don't burn as many calories. Lack of sleep increases the hunger hormone and diminishes the satiety hormone.
  • Are you sitting longer than an hour at a time? Studies show sitting longer than an hour at a time diminishes all the hard work you put in at the gym. Every hour, get up and move around for a few minutes.
  • Check your exercise program. If you're working with a trainer, the trainer continuously does this to ensure it's effective and matches your potential. Look at the program itself, the intensity, and the frequency.

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


Balancing Fitness And Life

Balancing Fitness And Life

Balancing your life isn't always easy. Sometimes, you must spend more time with your family or your job. Most busy people often forget about one aspect of life. That aspect is self-care, which includes fitness. It can go the other way, too. If you're ignoring your social life, family, or job to spend all day at the gym or limit your food intake to narrow food groups, you won't have balance either.

Do you schedule your workout?

If you put your exercise on your schedule, you'll be more apt to do it. It becomes as important as every other appointment you have. Don't schedule too much time. That either leads to overworking at the gym or wasting time there. If you have a trainer, the trainer sets the time for your workout. You add in enough time to shower and change clothes. For people without a trainer, spend between thirty and sixty minutes, depending on your fitness level, type of workout, and factors like how crowded the gym is. If it's much longer, you're either wasting time or over-exercising.

Fitness should play a role in your life, not take over your life.

Fitness allows you to enjoy life to its fullest. If you're spending all your time exercising, you're failing at that. Fitness is a way to stay healthier and have more energy. You may have a fitness goal, but it's not the ultimate goal. The ultimate goal is to live your best life. If you aren't spending time to stay healthy, you'll miss a lot of enjoyment life has to offer. Playing with your children is more wearing. You won't function as well at work.

Eating should be pleasurable.

One joy in life is food. Eating should be a pleasant experience. If you're eating quickly, you aren't enjoying your food. If you're constantly dieting and eliminating most healthy food, you're also not enjoying food. Focus on eating healthy. Plan meals and snacks so they're available when you need them. Eat slower, chew your food thoroughly, and enjoy each bite. You'll eat less, enjoy it more, and improve your digestion.

  • Allow your muscles to recover 48 to 72 hours after doing strength-building exercises. It lets the muscles heal. During recovery time, the muscles mend micro-tears. If you don't give it time, those muscles won't heal, and you'll be worse off than when you started.
  • If you spend too much time exercising and ignoring other parts of your life, you'll notice changes in your social life and relationships. If you're overtraining, your mood will be negative. You'll get sick more frequently.
  • A good social life can extend your life expectancy. Studies indicate that smiling more and socializing helps you live longer. You're often more active. Don't forget to make time for friends and family.
  • Our training sessions are designed to blend the right intensity with appropriate timing to maximize the benefits. If you want more exercise, making your life more active with family and friends is an option.

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


How To Get The Best Sleep Ever

How To Get The Best Sleep Ever

You may be in bed for eight or nine hours but not feel rested the next morning. That's because you aren't getting the best sleep possible. No matter how long you sleep, if it's not a sound sleep, you'll wake up feeling just as tired as you did when you went to bed. A lot of things can affect the quality of sleep. Lack of sleep can take its toll on you mentally and physically. It can diminish your immunity and even make it more difficult to lose weight.

You need to go through several sleep cycles every night.

There are four stages of sleep. Three are non-rapid eye movement ---NREM and one is rapid eye movement---REM. During the NREM sleep stages, the body makes repairs, breathing slows, and blood pressure drops. It's when more blood goes to the muscles to do repairs. If you're building muscles, that's when the magic takes place. During REM sleep, you dream. There's increased brain activity. It's when your brain is reorganizing and revitalizing. Lack of any stage diminishes your immune system and reduces the hormones necessary to build muscle tissue.

Everyone's sleep requirement is different.

You might need six hours of sleep, but your brother needs nine to function at his best. Even within families, the sleep requirement differs, but the average amount necessary is eight to nine hours. Once you determine the hours you require, creating a sleep schedule helps improve the quality of your sleep. You'll fall asleep faster and sleep sounder. It sounds easy enough, but it does require you to go to bed and get up at the same time daily, even on weekends.

Improve your sleep by keeping your room cooler.

Like the number of hours of sleep, everyone's perfect sleep temperature is different. Research shows that for most people, the temperature is usually between 60 and 68 degrees, with 65 degrees the most common. Ensuring your room is dark is also vital. Turn off electronic devices like cell phones, TVs, and computers. Stay off your phone or computer an hour before bedtime.

  • Some people find it hard to sleep if they're hungry. It's a survival instinct. Eating almonds, turkey, or walnuts can help. Drinking a cup of chamomile tea has apigenin that promotes sleep.
  • If you smoke or consume higher amounts of caffeine drinks like coffee or colas, quit early in the evening or late in the afternoon. They're stimulants that can keep you awake.
  • Learn meditation or breathing techniques that help you relax and fall asleep. It helps divert your mind and improves your chances of falling asleep more quickly. Using mental imagery can also help you sleep.
  • Regular exercise can help you sleep. Improved sleep boosts athletic performance. Exercise increases the ability to fall asleep. It also enhances the quality of sleep.

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