Posts Tagged ‘Physical Fitness’
Tuesday, May 21st, 2013
One of the most popular questions that I get asked as a trainer is how do to get rid of fat around the belly. Most people think that if they do 100 sit ups a day that they will get rid of the belly fat where this is not the case. Cardio is the best thing that you can do to get rid of any fat on the body.
According to the American College of Sports Medicine, adults should get at least 150 minutes of cardio activity a week. The easiest way to break this down is for 5 days of 30 minutes of cardio activity. The best thing is that this activity does not need to be done for 30 minutes straight. If can be broken up into 10 minute increments. If you’re like me you probably get bored quickly so using different machines is also an option. Personally I like to alternate between spinning and running. (more…)
Tags: ACSM, body fat, Cardio, cutting calories, diet, Exercise, Exercise Benefits, exercise physiologist, Fitness, Jogging, losing weight, Nutrition, personal trainer, Physical Fitness, PT, running, Shannon Pratt, Spinning, Trainer, weight loss tips, workout
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Wednesday, December 12th, 2012
It is estimated that one third of the U.S. population is considered obese. In the state of Ohio alone it is estimated that over a quarter of residents are self proclaimed as being obese (http://www.cdc.gov/obesity/data/adult.html). If you are like me, weight is and has been an issue for a long time. You hear professionals lay out what you are supposed to do and eat and how often and think it all sounds easy enough. Of course that is until it’s ten at night and you’re rooting through the cabinet for the least healthy thing possible because your starved and craving everything you’re not supposed to have just because. (more…)
Tags: body fat, Courtney Kirby, cutting calories, Exercise, Exercise Benefits, exercise physiologist, Fruits and Vegetables, heart disease, high blood pressure, losing weight, Nutrition, Physical Fitness, Recipe Modification, Reduce Sugar, Setting Goals, supplements, The Rite Bite, waist circumference, weight loss, weight loss tips, workout
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Monday, December 3rd, 2012
- Every little bit counts! Missed your daily workout? Don’t worry, you can still fit something in. Do strength training moves or quick cardio bursts during the commercials of your favorite shows. Doing something is ALWAYS better than just sitting on your bum.
- Mix It Up. The more variety you can get in your workouts, the better! Don’t get stuck in a rut.
- Is reading wrecking your efforts? It might seem like a great way to keep yourself entertained during a workout, but if you can read the latest gossip, chances are you’re not pushing yourself enough. Try downloading a podcast or listening to an audio book instead.
- Lift your spirits by lifting weights. Studies show even a little bit of exercise can increase your mood. Next time you have a bad day remember to reach for dumbbells not junk food.
- Check your bags. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. Hotel with no gym? Take your workout outdoors, or try simple strength moves and cardio bursts in your room.
- Define at your desk. Corporate workers can sit in front of a computer for 10+ hours a day. That lack of movement can take a toll on your body. Make a point to move every hour, whether it’s to physically deliver a message or just to circle the office. It will break up the monotony of your workday, help you get to know your coworkers and restore some fitness to your 9-to-5.
- Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money’s worth and the energy from everyone in the room will help improve yours. Don’t worry if you don’t know all the steps at first—think of what a big step you’re making for yourself.
- Prep your playlist. Music has the power to pump you up. Organize your songs carefully. Put your favorite songs at the beginning, middle and toward the end of the time you’ll be working out to motivate you. Change it up often by adding new songs or switching Mp3 players with a friend.
- Work the big stuff STAT! You burn more calories when you work large muscle groups simultaneously.
Tags: body fat, cutting calories, diet, Exercise, Exercise Benefits, exercise physiologist, Fitness, health, losing weight, Physical Fitness, The Rite Bite, Trainers' Talk, weight loss, weight loss tips, workout
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Monday, December 3rd, 2012
More physicians are prescribing exercise for their patients. Let’s face it; we can be a sedentary nation. Technology, convenient transportation, and busy schedules (just to name a few) contribute to this lifestyle. Yet, we know that exercise is good for us. Exercise helps decrease health risks such as obesity, hypertension, abnormal lipid profiles and insulin resistance. An individual can prevent and/or delay the development of cardiovascular disease, some cancers, and Type 2 Diabetes Mellitus with consistent, regular physical activity.
The 2008 Physical Activity Guidelines for Americans, the first published guidelines by the government, provide specific recommendations for adults. Keep in mind, children under the age of 18 years need at least one hour of physical activity daily.
These published guidelines for adults are:
Intensity of Exercise Minimum Recommendation Recommendation for Optimal Health
Moderate: 2.5hrs per week 5hrs per week
Vigorous: 1.25hrs per week 2.5hrs per week
*At least 2 days per week, you should include strength training
**Always stretch after the muscles have been warmed up and loosened.
So once you are on the road to exercising, can you get too much? YES. The three components of physical fitness include flexibility, muscular strength and endurance, and cardiovascular endurance. Keep these three principles in mind when establishing a exercise regimen.
Excess exercise can lead to injury and possibly stress fractures, especially if your nutritional intake is inadequate. Additionally, recent research suggests that too much exercise, just as too little, can be detrimental to your mental health. The conclusion of this self-reported data was that between 2.5 and 7.5 hours of exercise is key to optimal mental health. Anything less or more may be associated with increased depression and anxiety symptoms.
Who knew?.
-Larissa T Brophy, MS, RD, LD
Tags: body fat, Exercise, Exercise Benefits, Fitness, health, larissa brophy, LD, lifestyle, losing weight, Nutrition, Physical Fitness, RD, registered dietitian, Setting Goals, The Rite Bite, weight loss, weight loss tips, workout
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Wednesday, November 28th, 2012
The Rite Bite’s new blog segment, “Trainers’ Talk” is a community of fitness instructors and trainers contributing to discuss some of the topics we see often in our field.
How outside of ourselves have we become? We are quick to point fingers and pass blame. We go to great lengths to avoid self reflection and admittance of any flaws. Yes, our food needs to be regulated better. Yes, making unhealthy/unnatural foods affordable and obtainable is not great for us. But let’s be real, McDonald’s doesn’t make us fat! The fact of the matter is, fast food chains are not forcing us to order heaps of processed crap and shovel it in their mouths.
No more excuses. Lack of self control and poor choices are the most common factors of weight gain. That being said, I am sympathetic to those who are genetically predisposition to hold more body fat, or are on necessary medications that include weight gain as a side effect. But for the majority of the population, it really is as simple as calories in vs. calories out. We must commit to doing something to break the weight gain cycle! Take responsibility for your health. Quit passing blame and take control!
- Emily Olsen B.S. in Exercise Kinesiology
Fitness Director at The Rite Bite
ACSM Certified Personal Trainer
AFAA/ZUMBA/TRX/SilverSneakers/WERQ certified Group Fitness Instructor
Tags: body fat, cutting calories, diet, Emily Olsen, Exercise, Exercise Benefits, exercise physiologist, Fitness, losing weight, Nutrition, Physical Fitness, Recipe Modification, Setting Goals, The Rite Bite, waist circumference, weight loss, weight loss tips
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Tuesday, November 20th, 2012
I’m about to break every cardinal rule of sales, marketing & self-promotion, and tell you something most trainers would dare to admit:
You don’t need us. (more…)
Tags: Emily Olsen, Exercise, Exercise Benefits, exercise physiologist, Fitness, personal trainer, Physical Fitness, The Rite Bite, Trainers' Talk, workout
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Tuesday, November 13th, 2012
I have been an instructor and trainer in the fitness industry since 2002. More than 10 years of experiences has allowed me to observe a multitude of reoccurring trends, excuses, failures / successes and taught me life lessons. These experiences inspired me to start this blog segment. I wanted to share some of what I have taken away from my profession so far.
In The Rite Bite’s new blog segment, “Trainers’ Talk,” we will have a community of fitness instructors and trainers contributing to discuss some of the topics we see often in our field. These posts will be updated every Monday, so check back for our first post!
Tags: body fat, cutting calories, Emily Olsen, Exercise, Exercise Benefits, exercise physiologist, Fitness, health, losing weight, personal trainer, Physical Fitness, Setting Goals, Shannon Riggans, The Rite Bite, waist circumference, weight loss, weight loss tips, workout
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Thursday, September 20th, 2012
Reality TV, What can I say about it? Over the last ten years reality TV has taken the world by storm. With this storm it has brought about reality TV shows about weight loss and healthy lifestyles. As fitness professional I find myself often watching these shows. There are many benefits I get from these such as ideas on how to motivate my clients and new fitness trends. On the other hand, I often find myself scratching my head wondering why they just did that. (more…)
Tags: body fat, cutting calories, dancing, diet, Exercise, Exercise Benefits, exercise physiologist, Fitness, health, healthy, heart disease, high blood pressure, losing weight, Nutrition, Physical Fitness, Setting Goals, Shannon Riggans, The Rite Bite, weight loss, weight loss tips, weights, workout, Worksite Wellness
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Monday, August 13th, 2012
Preparing for the transition between high school and college can seem stressful. There’s so much to do: campus visits and applications, purchasing all the items you need for the big move, researching your potential major at The College Board. The real challenges, however, begin their freshman year. Faced with tremendous lifestyle changes, new responsibilities, and a whole lot of schoolwork, many students do not develop healthy ways of handling their stress. These overwhelming feelings when starting college can often lead to increased weight. But with workout resolutions and solid nutrition habits, students can remedy their stresses. (more…)
Tags: alcohol, college, dancing, diet, eating, Exercise, Exercise Benefits, Fitness, freshman fifteen, health, high school, losing weight, Nutrition, Physical Fitness, relax, relaxing, Setting Goals, stress, weight loss, weight loss tips, yoga
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Monday, July 9th, 2012
There are so many things people think they need to have in order to meet their fitness goals. Some of these include fancy workout gear, pills or supplements, expensive equipment, and lots of extra time. These things are absolutely NOT necessary to meet your goals. What is necessary is something Target cannot provide. (more…)
Tags: body fat, Emily Olsen, Exercise, Exercise Benefits, Fitness, goal, goals, motivation, Nutrition, patience, Physical Fitness, Setting Goals, support, The Rite Bite
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