Fitness & Wellness

Some foam roll before exercise and appreciate how well it loosens and warms muscles. However, the real benefits of foam rolling are the techniques used after working out to speed recovery. Foam rolling is a form of self-massage that works the connective tissue. Some foam rollers have smooth surfaces. Soft projectiles are on others. The ones with projectile target trigger points in the myofascial tissue and muscles.

The foam roller provides a massage that can reduce inflammation by improving circulation.

Massage therapy, whether by another human or a self-massage using a foam roller, relieves pain by increasing circulation and helping to prevent DOMS---delayed onset muscle soreness. Most studies are small, so you should decide whether it helps you. You should feel better after you do it, so it does provide short-term benefits. The roller aids in reducing the tension in the area between the muscle and the skin---the fascia.

If your back is killing you, foam roll it.

Sit on the floor with your feet flat and your knees bent. The foam roller should be directly behind you. You can use your hands to help lower your back onto the foam roller. Once your midback is on the foam roller, put your hands behind your head. The ends of the roller should line up with your shoulders. You can roll your legs side-to-side before you start to begin the massage up and down. Then, push with your legs to get the roller to your mid back. Roll up and down or side to side in any area where it feels tight.

If you pushed your leg day a little too hard, use this technique with a foam roller on your thighs.

If you can get into a forearm plank position, put the foam roller under the front of your legs where they join at the hips. Otherwise, put the foam roller down and lower yourself into your forearm plank position, using the foam roller to help support you. Put your weight on the foam roller. The ends should be spaced evenly with the sides of your body. Push yourself forward and backward with your arms to massage your thighs and shift your weight to that side to hit tight areas.

• If you work at a desk or just finished a workout that strained your neck, lay on your back and put the foam roller under your neck. Roll your head from side to side to help relax the muscles.
• If you mastered the movements to foam rolling your thighs, you'll easily be able to do the IT bands at the side. Use similar movements, but do a side plank, using your upper hand and the leg not being rolled for support.
• To do hip flexors, roll further to one side than you did for IT bands. Turn over and sit on the foam with one leg outstretched and the other bent with your arms supporting you. Roll forward and backward to release the pressure in your hamstrings and glutes.
• Foam rolling is considered safe for almost all people. However, always check with your healthcare professional first. Don't spend excessive time on trigger points. It can increase your pain. Don't use the foam roller on injuries or in bony areas.

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

Sometimes, it seems like there isn't enough time or energy to get everything done. I hear that a lot in Lakeland, FL. Some people look to energy drinks high in sugar, but there are healthier natural remedies that can boost your energy without the sudden drop that occurs when you consume sugary food and drinks. You may not be able to increase your actual time, but you get more done in a shorter period when you're moving faster and have the boost of power left near the end of the day.

Do a quick HIIT---high-intensity interval training---session.

HIIT is not an exercise but a way of doing any exercise. You alternate between short bursts of peak intensity and a recovery pace. Always do a warm-up before you start, even if the session is short.

The intensity will make your heart pump faster and send oxygen-laden blood throughout your body for a quick pick-me-up. It's great when you don't have much time. You can push yourself by doing several sets of burpees, jump squats, or plank jacks for five to ten minutes to give you quick energy or do something as simple as high-knee marching in place for a short time, alternating between maximum and recovery.

Make sure you're hydrated.

Dehydration can take a toll on your energy. It can be mistaken for hunger or cause you to search for something sugary to help keep you awake. It often occurs in the morning after a night's sleep, especially if you breathe through your mouth during sleep. The first thing in the morning, drink a glass of water, even before you have coffee. Sip on water throughout the day and have a bottle ready for any energy slump. You'll be amazed at how quickly you'll feel energized.

Learn deep breathing and stress relief techniques.

Deep breathing exercises do more than bring more invigorating oxygen to your system. It boosts your energy by reducing your stress level. You'll reduce the emotional baggage and relax tense muscles. Both sap you of energy and leave you feeling exhausted. Combine your meditative state with the slow movements of tai chi or yoga. You'll boost your oxygen inflow as you relieve stress.

• Eat a healthy breakfast. You've had a long night of sleep without food. It's time to break the fast. Eat a meal high in fiber, protein, and healthy fat for lasting energy and healthy carbs for instant energy.
• Get out in the sun. When you first get up, open the curtains and soak in the morning's light. Spend five to ten minutes walking outside in a natural setting if possible. The sun and walk stimulate energy. The natural setting relaxes you.
• Cut out food with added sugar and replace them with whole foods containing natural sugar and fiber. The fiber slows the absorption of sugar into your bloodstream. It releases the boost slowly so you don't crash.
• Drink a cup of coffee, or better yet, a cup of green or matcha tea. Both contain caffeine, but green tea won't cause the jitters and provide beneficial phytochemicals. Drink them without adding cream or sugar.

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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

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

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