Circuit Training

What is it?
Circuit training is a form of conditioning combining resistance training and high-intensity aerobics. It is designed to be easy to follow and target strength building as well as muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.


Advantages of Circuit Training

• May be easily structured to provide a whole body workout.
• May not require expensive gym equipment.
• Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor.
• Can be adapted for any size workout area.
• Can be customized for specificity; easy to adapt to your sport.

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It's the most scientifically proven exercise system. It's time efficient and incorporates strength, flexibility and cardio in the same workout. (The Cooper Institute, Dallas, TX)

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Disadvantages of Circuit Training

Circuit training is well-suited for developing strength endurance or local muscular endurance . It is less suitable for building muscle bulk and despite some potential strength gains, circuit training is going to provide less results in the way of maximal strength than outright weight training.

The duration of some circuit training stations can be in the region of 45 to 60 seconds, and in some cases as long as two minutes. These circuits typically mean that the number of repetitions performed on each station is relatively high, putting each exercise further towards the endurance end of the intensity continuum.

Those wishing to optimize increases in strength or muscle bulk (hypertrophy) can reduce the number of repetitions performed and increase the weight to be lifted or increase the intensity, when hydraulics or elastics are used. On the other hand, longer station length is quite appropriate for any cardiovascular (aerobic) stations included in the circuit.

Interval Training

What is interval training?

With interval training, you perform short bursts of intense exercise, then take a longer period to recover. For example, sprint all out for 20 seconds, then walk for 60 seconds. Interval training burns more calories because of the intense bursts of work. The faster you burn 3,500 calories, the faster you will burn fat. You can do interval training with any method of exercise, including running, swimming, biking and step aerobics.

How does it help?

Interval training allows you to exercise at higher levels of intensity compared to continuous aerobic exercise. When you alternate between short bouts of very-high-intensity exercise with lower-intensity exercise, your body is able to process lactic acid build-up, therefore reducing fatigue. You are then able to burn calories and fat at a faster rate compared to less intense, longer aerobic exercise.

What are the keys to interval training?

The key to interval training is exercising at high intensities for at least 10 seconds, but no more than three minutes, and only 2 times per week. So for example, your first session could be sprint for 15 sec and walk for 45 sec, going for 20-30 min.  Your second session could be sprint for 60 sec and walk for 3 min, going for 30-40 min.  Give yourself 2 days between interval trainings.

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Happy Training!

Acid Reflux bothering you?

Do you struggle with acid reflux?  Wondering what you can do to help it, without taking medications?

Foods that reduce acid reflux.

 

Bananas

Couscous, rice

Parsley, celery (root & green veggies), cauliflower, broccoli, green beans

Sea-foods such as shrimp, lobster and other shellfish, wild salmon

Chicken & turkey without skin

Remember to bake, broil or roast. Fried foods increase acid reflux as does caffeine.

Stay Fit and Healthy

Wondering what you can do to stay fit and healthy?  Here are some ideas:

• Walk or ride your bike to work.
• Try not to eat food portions that are larger than your fist.
• Join an exercise group of neighbors, friends or just others in your community.  TRY THE YMCA!
• Increase the fiber in your diet.
• Throw out any milk other than fat-free (unless you have small kids who still need the higher fat milk)
• Do resistance training while you watch television.
• Implement an after-dinner walk with your family.
• Avoid eating lat at night.
• Instead of frying try grilling, steaming or baking
• Avoid all-you-can eat buffets
• Pass on the second (and third) helpings
• Start each meal with a salad or plate of steamed vegetables
• Replace sugars with Splenda
• Replace oils in baking with applesauce
• Do not skip meals
• Wash your own car
• Take breaks at work for walking or doing a few strength exercises
• Drink water instead of carbonated beverages
• Avoid caffeine
• Don't go to the grocery store hungry
• Keep a pair of athletic shoes in your car so you can always be ready for a walk
• Try new and different physical activities
• Eat fruit for your dessert
• When eating out, share your meal -- there's usually enough servings for two
• Purchase only 100 percent fruit juices instead of those with mostly sugar
• Keep your foods from being bland with spices and seasonings
• Don't skip breakfast
• When eating out, ask for salad dressing on the side
• Avoid unnecessary condiments
• Eat brown rice, whole wheat pasta and whole wheat bread

 Here's to a happy, healthy life!

Thanksgiving Do's and Dont's

1.  Do splurge on salad
2.  Don’t fill up on appetizers
3.  Do eat sweet potatoes instead of mashed potatoes
4.  Do drink water with your meal
5.  Don’t starve yourself all day in anticipation of a big dinner
6.  Do eat slowly

Enjoy your time with family and friends! 

Gluten-Free Diet

Are you on a gluten-free diet?  What is gluten, you may ask?

Gluten is a general term for a group of storage proteins found in certain grains and grain products. These include gliadins in wheat, secalin in rye, avenin in oats, zein in corn, oryzenin in rice and hordein in barley, says the Celiac Sprue Association, or CSA. When people with celiac disease ingest certain forms of gluten, the protein damages part of the small intestine in a way that interferes with its ability to absorb nutrients from ingested food. While corn and rice are not harmful to people with celiac disease, CSA says those individuals should avoid wheat, rye and barley.

Grain Products

Most commercially available breads, cakes, pies, cereals, cookies, crackers and pastas contain gluten. Some common foods contain grains that are specific types of wheat, or hybrids of wheat and other grains, including orzo, panko, bulgur, durham, farina, graham flour, kamut, semolina, matzo meal, spelt and triticale, says the National Foundation for Celiac Awareness, or NFCA. MayoClinic.com recommends that people on a gluten-free diet avoid these products unless they are clearly labeled as gluten-free or made with corn, rice, soy or other gluten-free grain. The NFCA lists a number of gluten-free safe substitutes like potato flour and coconut flour.

Des Moines Coupons www.Groupon.com/Des-Moines

 

 

Processed Foods

According to MayoClinic.com, processed foods such as soup, imitation meat or seafood, lunch meats and self-basting turkeys may contain gluten. Gluten is also found in food additives like malt flavoring and modified food starch.

Condiments

Condiments such as gravies, croutons, salad dressings, soy sauce and other sauces may contain significant amounts of gluten, says MayoClinic.com. Seasonings and dairy substitutes may contain gluten, says the NFCA.

Beverages

While most beverages are gluten-free, beers generally contain gluten from fermented grain. MayoClinic.com advises people with gluten sensitivity to drink only those beers labeled gluten-free.

Oats

Experts have not yet come to agreement about the inclusion of oats on a gluten-free diet, according to the Celiac Sprue Association. Some people with celiac disease do have an immune response to the avenin form of gluten in oats, while others do not. For the time being, CSA advises people with the disorder to use caution when ingesting oats or oat products, and to make sure they purchase a form of oats that's not contaminated with other grains.

Helpful Links:

Gluten Free Diet www.WebMD.com/Gluten_Free_Diet

Learn more about Gluten Free Diets. Find Facts, Causes, & Treatments!

Celiac Disease Diets www.LivingWithout.com

The Best Magazine For People Who Are Living Gluten Free!

Gluten-Free Mall www.GlutenFreeMall.com

Your Special Diet Superstore! Frozen and Non-Frozen Foods On-line

"600 Gluten-Free Recipes" www.GlutenFreeClub.com

Never get tired of your Gluten-Free meals again. 600+ Free Recipes Here

Top 10 Healthiest Foods to Eat

The 10 Healthiest Foods to Eat

1. Berries   Berries are extremely rich in antioxidants which help protect the cells in our bodies from damage and therefore from diseases like cancer. Among other things they are also an excellent source of Vitamin C and soluble fiber. Blueberries might help reverse the short term memory loss that often comes with aging.

2. Broccoli
Broccoli (and other cruciferous vegetables like cauliflower and cabbage) helps fight cancer, especially breast, colon and lung. It boosts the immune system. Broccoli also contains antioxidants and a substance called sulforaphane, which research is showing to be a powerful cancer fighter and preventer.

3. Citrus Fruits 
The citrus bioflavanoids in oranges, lemons, limes and grapefruit have anti-cancer and antioxidant properties.
Many of these citrus bioflavanoids have also been shown to have anti-inflammatory and blood clot inhibiting abilities.

4. Garlic 
Numerous studies have shown that regular consumption of garlic can lower our blood pressure. It also prevents the blood from being overly sticky and decreases LDL cholesterol (the "bad" one) while increasing the good HDL cholesterol.

5. Nuts
Walnuts are an excellent source of omega-3 fatty acids, a special type of fat that is essential for our bodies, but that the body cannot produce. Omega-3 essential fatty acids protect us against heart disease.
Almonds are also known for their ability to help lower LDL cholesterol levels.

6. Oats
Oats also help reduce cholesterol. Research shows that one bowl of oatmeal per day can reduce cholesterol by up to 23%. Oats are also considered an excellent grain for diabetics as they have less impact on blood sugar levels than some other grains.

7. Salmon
The Omega-3 fatty acids in salmon and other fatty fish may help prevent heart disease and stroke by lowering the body's rate of blood clotting.

8. Spinach
Spinach's secret weapon, lutein, makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the leading cause of preventable blindness in the elderly.

9. Tomatoes
Tomatoes contain high levels of lycopene. Lycopene is a powerful antioxidant and as such helps to protect the cells in our bodies from damage.

10. Turkey
Turkey is one of the leanest protein foods and is low in calories, making it an excellent healthy food choice. Turkey also contains selenium which has been shown to inhibit cancer development, improve the immune system, and aid in the metabolism of our thyroid hormone.