Strength Training Tips

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Strength Training Tips

 

My clients often ask me how do I know if I’m using the proper size weight for the exercise. It really is dependent on the person and in this week’s video I demonstrate a good way to tell if you’re challenging yourself but not sacrificing proper form or risking injury.

Let us know if you have any questions we can answer in our next “Ask the Trainer Tuesday” segment.

Yours in Health & Fitness,

Lori Murphy

 

How Do You Snack?

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How Do You Snack?

This week Lori Murphy, Personal Trainer and Fat Loss Expert, talks about healthy snacking and recommendations for how many meals to eat in a day. Plus, great strategies to stay on track not only with your eating but also your fitness program. Email us at FitForLife@MyStrongerSelf.com if you’d like a copy of our food and fitness journal.

As always, thank you for listening in. If you have any questions leave them in our comment box.

 

8 Super Nutrients to Help You Slim Down

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8 Super Nutrients that Help You Slim Down

 

This article is being republished courtesy of Shape.com

MONOUNSATURATED FATS

Replacing carbohydrates in your diet with monounsaturated fats will help you slim down by shuttling fat away from your midsection.Where to get it: Avocados, macadamia nuts, and olive oil are great sources of monounsaturated fats. They also come packaged with great nutrients such as antioxidants (in olive oil), fiber (in avocado), and B-vitamins (in macadamia nuts).

 

 

EGCG

EGCG or Epigallocatechin gallate is an antioxidant found in green tea (and put in most weight-loss supplements available today). EGCG can increase thermogenesis or heat production through extra calorie burning and the use of stored fat as energy. Some research also shows that EGCG can stop the growth of new fat cells.Where to get it: The greatest weight loss effects of EGCG are seen when combined with caffeine, as it naturally occurs in green tea.

 

 

RASPBERRY KETONES

Raspberry ketones are an antioxidant found in raspberries that preliminary research shows have some interesting fat loss effects. Raspberry ketones can increase the production of the muscle-energizing, fat-burning hormone adiponectin as well as directly increasing the burning of stored fat.Where to get it: You can’t come close to getting enough raspberry ketones via eating raspberries so to reap these benefits you’ll need to take a concentrated raspberry ketone supplement (they are inexpensive and available at more health food stores). Keep an eye out for more about raspberry ketones and weight loss as new research gets published.

 

DOCOSAHEXAENOIC ACID (DHA)

Docosahexaenoic acid or DHA is one of the two omega-3 fats found in oily fish like salmon. DHA can stop growth of young fat cells and actually causes them to die, says research published in the Journal of Nutrition.Where to get it: To get more DHA in your diet, you can eat more oily fish or just take a fish oil supplement. If you are a vegetarian, pick up an algae-based DHA supplement to reap the same benefits.

 

 

ACETIC ACID

Vinegar, a dilute form of acetic acid, has potent glucose-lowering effects. One study in Italy found that when participants added just more than1 tablespoon of vinegar to their meal (as salad dressing) they experienced a 30 percent decrease in their post-meal blood sugar levels. Controlling blood sugar remains an essential component to weight loss and maintaining a lean body.Where to get it: Adding vinegar to salads should be standard protocol, but if you can manage to find chocolate balsamic vinegar, it makes an excellent addition to a protein-packed chocolate smoothie.

 

PROTEIN
Protein from lean sources like beef, poultry, fish, dairy, or soy are weight loss rock stars. The amino acids that make up protein cause your body to release the fat-burning and energy-stabilizing hormone glucagon. The process of digesting protein also stimulates your body to release the satiety hormone CCK. This one-two punch combined with the fact that it takes your body more energy to digest and breakdown protein compared tocarbohydrates or fat makes it a must-have at every meal throughout your day.Where to get it: The possibilities are endless, but lean proteins like Greek yogurt, cottage cheese, and organic grilled chicken strips are especially convenient.

 

CAFFEINE

Caffeine is one of the most potent weight loss compounds available to you each and every day. Caffeine blocks the breakdown of a compound call camp, which is responsible for mobilizing stored fats so they can be burned as energy.Where to get it: If you are looking for a bigger fat-burning boost, then make sure to choose black tea over green tea or light roast coffee over dark roast for a larger dose of caffeine.

 

 

FIBER
Fiber is often touted to be a great nutrient for weight loss because it slows down digestion, allowing for sustained energy and stable blood sugar. However fiber can also optimize hormones released during digestion that are responsible for feelings of hunger and satiety.Where to get it: Try to get your fiber in its raw form instead of from foods that have been overly processed. The processing of fiber can change its chemical make-up, which can decrease its effectiveness at promoting satiety or lowering cholesterol. Next time you have the choice between oatmeal and cereal made from baked oat crisps, opt for regular oatmeal.

Ask the Trainer: Love Handles & Inner Thighs

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Ask the Trainer: Love Handles & Inner Thighs

 

In this weeks “Ask the Trainer”, I’ll demonstrate a few exercises that target those pesky love handles that nobody loves and inner thighs. Remember strength training is key to long term weight loss and better health. No fitness program is complete without Strength Training, Cardio Exercise & Proper Nutrition.

If you’d like to see an exercise or have a question for me, please leave it in the comment box.

Yours in Health & Fitness,

Lori Murphy

Personal Trainer & Fat Loss Expert

 

Fit-4-Life Makeovers

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Fit-4-Life Makeovers

 

We’re checking in with a couple of our Fit-4-Life winners who received the free makeovers courtesy of J.Christopher Salon in Howell. The ladies are looking pretty awesome … Check it out!

 

NO BAKE Energy Bites

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NO BAKE Energy Bites

Who couldn’t use more energy? Who doesn’t have time to bake? Well, if this sounds like you then take a look at the recipe below! Thanks to one of our members, Chris Frey for sharing! :-)

(makes 18-20 bites)

1 cup oatmeal

No Bake Energy Bites

1/2 cup peanut butter (or other nut butter)

1/3 cup honey

1 cup coconut flakes

1/2 cup ground flaxseed

1/2 cup mini chocolate chips

1 tsp vanilla

Mix everything above in a medium bowl until thoroughly incorporated. Let chill in the refrigerator for half an hour. Once chilled, roll into balls and enjoy! Store in an airtight container and keep refrigerated for up to 1 week.
Nutrition Facts
Serving Size 26 g Amount Per Serving
Calories114
Calories from Fat 62
% Daily Value*Total Fat 6.9g 11%
Saturated Fat 2.3g 11%
Cholesterol 0mg 0%
Sodium 33mg 1%
Total Carbohydrates 11.5g 4%
Dietary Fiber 2.3g 9%
Sugars 6.5g
Protein 3.1g

Step Aerobic and Kick Boxing Tips

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Step Aerobic and Kick Boxing Tips

 

Do you feel silly when you try a Step Aerobics class because you can’t quite get the moves or everything seems to be going so fast to really learn? No need to feel embarrassed or out of place. Everyone has to start somewhere and you need to give the class a few tries before throwing in the towel. Step Aerobics is an excellent source for cardio exercise, burning 600+ calories per hour! If you miss a beat no worries, just march up and down on your step until you can jump back in. You’ll keep your heart pumping and with practice you’ll be stepping like a pro!

Kick boxing is a total-body exercise that will work the entire body and not just target areas. Kick boxing strengthens, tones and reduces fat all at the same time. Since kickboxing is a total-body workout, it will also increase flexibility, burn calories, improve coordination and increase cardiovascular fitness. Plus, it’s a great way to take out some the days aggression.

Check in with Lori Murphy, Personal Trainer and Fat Loss Expert as she demonstrates some common step aerobic and kick boxing moves.

If you have a question or would like more exercise tips, please leave us a question in the comment box or email us at FitForLife@MyStrongerSelf.com

Yours in Health & Fitness!

 

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