Pumpkin is DELICIOUS! But is it good for you?

Yes! Autumn is here and it’s pumpkin season, my favorite time of year. Besides being tasty and fun to pick, pumpkins packs a ton of nutrients. Pumpkin is everywhere; coffee, breads, pasta, oatmeal. There is no shortage of what types of dishes people will add this orange wonderfruit to so make sure you know how it benefits your body.

Benefits

Vitamin A: Great for vision, one cup of cooked pumpkin has more than 200% of your recommended daily intake of vitamin A. It also contains carotenoids, such as beta-carotene, which also aids in eyesight protection.

Fiber: Low in calories (49 per cup) and rich in fiber is an excellent combination! Pumpkin helps keeps you fuller longer without filling you out. Fiber slows the rate of sugar absorption into the blood and promotes smooth digestion. A healthful fiber intake can also help reduce the risk of colon cancer.

Potassium: Pumpkins aid in the regulation of both blood sugar and pressure regulation, making them great for the heart. Increased potassium intake is also associated with  protection against loss of muscle mass, reduced risk of stroke, and preservation of bone mineral density.

Boosts your immune system: The combination of vitamins A and C helps your immune system fight viruses, infections, and diseases. The oil from this tasty fall treat also helps with bacterial and fungal infections.

Keeps you lean: Eating more high-carotenoid foods may help prevent excess fat storage, especially around your belly area. Recent studies have shown that adding beta-carotene-rich juices or supplements to children’s diets decreased their belly fat.

So now that you know how good it is for you, try our pumpkin hummus recipe! Have a favorite pumpkin recipe? Share it below, or better yet create a profile and share it with everyone on our site!

5 Superfoods to Nourish Your Body

 

Superfoods that will make you feel great!

Not all foods are created equal. Incorporate these superfoods into your regular diet to make sure you’re getting the nutrients your body needs and maximizing the benefits of what you eat. Eggs and apples are a great, portable snack you can take anywhere! Boiled, sliced, they can be prepared however you like. See the rest of the list below.

Eggs

Eggs should always make the superfoods list. They are a versatile staple that can be cooked, boiled or baked. Main dish or side dish, eggs can be cooked with any vegetable and are always delicious. With 6 grams of protein and 70 calories each, change up your diet with these egg recipes: http://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/healthy-egg-recipes

Brussels Sprouts

Have you ever eaten brussels sprouts? If your answer to this question is “no” I urge you to give them a chance. They are a tasty, but often neglected vegetable which can help protect your body from cancer and they make a beautiful side dish.

Apples

Apples have high levels of a disease fighting compound called antioxidants and fiber. Throw a Granny Smith in your bag for lunch or slice up a Fuji to munch on while sitting at the computer. An apple a day really does keep the doctor away!

Spinach

Popeye had the right idea. As far as superfoods go, spinach packs quite a punch. It’s a great source of calcium and iron, both of which are especially important for women. Anemia (iron deficiency) is the world’s most common nutrient deficiency and it’s most prevalent among children and women of child bearing age.

Fish

Besides the obvious protein content, this superfood provides omega-3 fatty acids which our bodies need to function. These acids also lower your risk of heart disease which is the leading cause of death for men and women in the US.

 

Your Frequently Asked Fitness Questions ANSWERED!

Question 1: How can I get rid of belly fat?

This is one of the most commonly asked fitness questions and something I personally struggle with. First and foremost, abs are made in the kitchen so proper diet is crucial.  Cut back on added sugars and simple carbohydrates and replace them with fruits and vegetables, healthy fats and proteins.

While you can’t spot reduce, you can focus on exercises that help you burn the most fat, and in turn, belly fat. Interval training is the best example of this and helps you increase your intensity so that you maximize your calorie burn. For more details on the benefits of interval training check out our recent article.

Question 2: Do I need dietary supplements?

No, you really shouldn’t need to take dietary supplements unless you have a vitamin deficiency. By eating a balanced diet you’ll receive all of the nutrients your body needs and they’ll be absorbed better than they would be from a pill. Focusing on getting your vitamins from food will also prevent you from eating empty calories since you’ll fill up on ones that are nutrient dense.

Question 3: Why are plateaus inevitable?

This is one of the most frustrating fitness questions. You work hard to make changes, finally see them and then suddenly they stop! Eventually, your body adjusts to your new diet and exercise plan so what once worked and helped you lose weight, will not work forever. If you want to keep progressing you need to change with your changing body. As you get smaller, your portions need to shrink as well, and as your body gets stronger you need to increase your workout intensity and change up your routine.  Working with a trainer is a great way to keep up with your changing shape and make sure you never hit a plateau again.

Question 4: Does muscle really weigh more than fat?

This is something we hear a lot but it’s actually not true. 3 pounds of muscle and 3 pounds of fat both weigh 3 pounds. The difference is in volume. Muscle is smaller than fat so it’s possible to look smaller but not actually lose weight. Your focus should be on losing fat. If you replace it with muscle, even if the number on the scale doesn’t drop you’ll look smaller and fit better in your clothes.

Question 5: What’s the best diet? Atkins, Paleo, Raw foods?

This is probably one of the most difficult fitness questions to answer because it’s different for everyone. You really need to find what works best for you. If you’re someone who prefers all or nothing then try a more restrictive diet that focuses on whole foods. The less processed and more natural foods you eat the better off you’ll be, regardless of which diet you choose. For the rest of us who need a treat every now and then, have it. Stick to the 80/20 rule where 80% of the time you eat a healthy diet of whole foods and 20% of the time you indulge. The key is to find the right balance and one you can stick with long-term. Low-carb may work for a short period of time but are you prepared to give up carbs forever? If not, focus on making better choices day-by-day by keeping a food journal and paying attention to what you eat.

Delicious homemade stew with chicken, eggplant and tomatoes

It’s easy to fall into a routine and make the same foods for dinner every night. You may even find yourself getting sick of meals you love because you have cooked them so many times. In order to break out of this rut, try an ethnic night! A healthy stew is a staple of Persian cuisine. It contains spices, onions, garlic, protein and vegetables which makes it a tasty, well balanced meal.

Ingredients:

  • 3 chicken thighs + legs
  • 1 lb compari tomatoes
  • 1 large eggplant
  • 1 large yellow onion
  • 3 cloves of garlic
  • 3 tbsp olive oil
  • 2 tsp turmeric
  • 2 tsp whole cumin seeds
  • 1-2 tbsp of freshly cracked coriander seeds
  • 3 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 2-3 Persian dried limes (Dried limes can be found at an Indian or Middle Eastern grocery store. You could also use the juice of 1-2 fresh limes instead.)

Benefits of turmeric

Your body fights infection and heals itself after an injury through a process known as inflammation. When your body does this correctly, it is amazing. But if you suffer from long term inflammation, then your body is constantly attacking itself trying to heal you when you are actually healthy. This can lead to heart disease, cancer, Alzheimer’s and arthritis, among other ailments. The active ingredient in turmeric is an anti-inflammatory so it helps prevent and treat these diseases. It also adds a lot of flavor so you can be generous when sprinkling it on your healthy stew!

Instructions

  1. Peel the eggplant and cut it down the middle lengthwise. Cut each half into three strips. Put a paper towel on a plate and put the strips on top of the paper towel. Sprinkle the strips with salt and cover with another paper towel. Leave the eggplant for at least 30 minutes. The salt draws out the excess liquid which will allow the eggplant to cook better and be more flavorful.
  2. Remove the skin from the chicken. Cut the pieces in half so the thigh and leg are separate.  Set aside.
  3. Dice one large onion into tiny pieces. Peel and cut the garlic into small pieces. Keep the onion and garlic separate.
  4. Put a little less than a tablespoon of olive oil into a deep pot on the stove. Put the onions in the pot and sauté them on a medium heat until they are golden brown. Then, add the chicken. Sprinkle it with turmeric so it is lightly coated (about 1tsp). Then add 1-2 tsp of whole cumin seeds, 1-2 tsp of salt and 1/2 tsp of freshly ground black pepper. Sauté both sides of the chicken on medium heat until it is brown.
  5. Put 2 tbsp of olive oil in a frying pan and warm it up on medium. Put the eggplant in the pan and add oil as needed to fry the eggplant. While cooking, sprinkle the eggplant with turmeric. Fry the eggplant until it is lightly brown and translucent.  Remove the eggplant and place it in paper towels again to remove the excess oil.
  6. Add the garlic and freshly cracked coriander seeds to the deep pot.
  7. Crack open the dried limes and remove the seeds. Make sure to remove all the seeds because they will make the stew bitter. Cut the limes into pieces and put them in the pot.
  8. Cut the tomatoes in half and put them in the pot. Campari tomatoes can be used all year long. If you do not have access to them, plum or other large tomatoes may be used in the summer and fall (when tomatoes are in season). Otherwise, use canned whole tomatoes and pour the juice off. Tomatoes which are not in season do not have enough flavor.
  9. Add the eggplant to the pot and cook the stew for 25-30 minutes (until chicken is fully cooked but not over done) on a medium low heat. You can add more salt and pepper to taste.

Enjoy your healthy stew!

The stew can be served over brown or white rice. It can also be reheated easily so it makes great leftovers. If you want more ideas for delicious meals that you may not already know about, check out our chefs! They will teach you how to use new ingredients to cook healthy foods.

Top 10 Tips to Stick to a Healthy Eating Plan

How do you stick to a healthy eating plan, especially if it’s new to you? You’ve heard the old mantras; “you can’t out-exercise a bad diet” and “nutrition is the most important aspect of weight loss.” Not to mention it’s important for overall health. But it can be difficult to change your habits, especially in the long-term. So we’ve compiled a list of tips to keep you on track and motivated to eat better and see the results you’re looking for!

Eat healthy foods you enjoy. 

If you don’t like broccoli, don’t force yourself to eat it. If your healthy eating plan constantly feels like you’re sacrificing or being deprived you’ll dread it and quickly revert back to your old habits. Instead, find nutritious foods you enjoy and make sure not to overcook or under-season vegetables. Use garlic and fresh herbs to enhance flavors without adding empty calories. Find different dishes that incorporate your favorite healthy foods like the combinations of herbs and spices that pair deliciously with vegetables and protein listed below.

  • Dill: fish, potatoes, green beans, carrots
  • Basil: eggplant, tomatoes, tofu, chicken, beef, fish, salad
  • Chives: omelets, chicken, fish
  • Rosemary: steak, lamb, chicken, potatoes
  • Cilantro: chicken, beans, corn, avocado, salad
  • Tarragon: chicken, lamb, beef, salmon, omelet, carrots
  • Mint: salad with feta cheese, lamb, chicken, fish
  • Ginger: chicken, beef, tofu
  • Cumin: beans, tofu, chicken, beef, potatoes

Cook without spending all of your time in the kitchen.

A healthy eating plan doesn’t have to be time consuming. If you have a busy schedule buy a prepared protein and make quick, nutritious sides to go along with it like steamed or frozen vegetables. You can find seasoned meat and fish at your local supermarket or specialty store that just needs to be tossed into the oven. A slow cooker is another great option – throw everything in in the morning and have a delicious meal waiting for you for dinner. And always make enough for leftovers so you can have lunch ready for later in the week. You can also have healthy, tasty meals prepared for you by one of our amazing chefs so you don’t have to worry about anything except enjoying them!

Don’t use the excuse,”I eat what my kids are eating.”

Your kids should be eating healthy foods too! Eating habits start when you’re young so make sure you’re getting your kids off to the right start by giving them plenty of  fresh fruits and vegetables. My four year-old nephew loves to snack on raw sweet potato and I’ve never seen him with a bag of chips because they aren’t in the house. He eats what he’s given, like all kids. Children are growing and need plenty of nutrients to ensure that their development is on the right track. A treat once in a while is fine, for both of you. But it should only be a treat, not a part of your regular diet. Teaching them that at a young age can ward off obesity related illnesses which are sadly becoming more and more common in the US.

Make fresh produce last.

The better a food is for you, the shorter its life span. This is true, but with proper planning it shouldn’t be an issue. When stored properly, fruits and vegetables should last a week. Make sure to keep them on the second or third shelf in the thin plastic bags from the supermarket. They’re designed to maintain freshness by releasing the moisture and gases that accelerate decay. These gases can spoil other fruits and vegetables once they’re emitted, so keep them apart and remove anything that begins to go bad so it doesn’t affect your other items.

Choose the right carbs.

Simple carbs like bread and sugar trigger a release of insulin that can quickly drop your blood sugar and make you feel hungry and tired. On the other hand, filling up on foods with plenty of fiber and protein will keep you fuller longer and prevent you from overeating. By satisfying your hunger these carb cravings will lessen. Protein also takes longer to digest so these affects will last, as well as help build muscle and speed up your metabolism. Make sure to space out your servings of protein between your meals and snacks throughout the day with the suggestions listed below. Your body can’t absorb it all at once and the excess will be stored as glucose or fat.

  • Add peanut/almond butter or cottage cheese to fruits like apples or bananas
  • Add peanut butter or an egg to your oatmeal
  • Add beans, legumes, meat, poultry or fish to your salad

Eat your fiber.

You should be getting 25 grams daily on a healthy eating plan. If you’re well below this amount start slowly and work your way up, as eating this much fiber before your body is used to it can upset your stomach. Check out this extensive list of high fiber foods for tips on what to incorporate into different meals.

Start with small changes.

Begin by limiting your calories from sweet, sugary drinks instead of going vegan in a day (not that that needs to be your ultimate goal). Start adding more fruits and vegetables to your diet and try to incorporate some at every meal. Small changes can go a long way and won’t make you feel like you’re sacrificing. Continue to tweak your diet over time by eating less calories and making your choices more nutrient dense. Rome wasn’t built in a day, it may take a little while to ease into healthy eating and that’s ok. Just try to make sure you improve as time goes on.

Don’t designate cheat meals.

If you label a meal or day with the word “cheat” and give yourself license to eat whatever you want, you can ruin your progress. A healthy eating plan is about moderation. So, if you want a piece of chocolate, have one. Try and keep it to a piece and you’ll see you can satisfy your sweet tooth with less. The key is balance and not overdoing it. Have a few chips if you’re craving them but don’t eat the whole bag.

Count all of your calories.

The little calories add up but they can be easy to ignore. Cream in your coffee, salad dressing and condiments all have calories we don’t always factor into our daily allotment, but should. They can add up quickly if you don’t pay attention to them so choose the ones you really want and limit them. You’ll also get used to less over time.

Don’t get discouraged by plateaus.

As you get smaller, your body needs less calories to maintain or lose weight. This is one of the toughest parts of weight loss. You’ve been sticking to a healthy eating plan, you’re losing weight and you hit a plateau. Don’t get discouraged, but do realize that without a caloric deficit you won’t continue to lose weight. A 180 pound person can lose weight eating more calories than a 130 person since you don’t need as many as you go down in size. As your body changes so must your eating habits. The more nutrient dense your foods, the more of them you can eat so find dishes with lots of vegetables and herbs to keep them tasty. Check out our eggplant salad recipe for a delicious and healthy breakfast with hard boiled eggs.

Exercise is Critical for More Than Just Weight Loss

In the short term, exercising regularly gives you more energy and helps you feel better. In the long term, it increases the quality and length of your life.

Exercising moderately for at least two and a half hours per week can lower your risk of cardiovascular disease, the leading cause of death in the United States. When you exercise, your heart muscle is vehemently contracting and increasing blood flow through your arteries. This lowers your resting heart rate and blood pressure by enabling your heart to beat less while still pumping the same amount of blood to your body. These lower rates reduce the risk of developing a cardiovascular disease, which is caused by a weakened and overworked heart.

Physical activity has also been shown to be as effective as prescription drugs in minimizing swelling in the arteries around the heart, which can cause a heart attack. It also helps clean out your arteries by raising the good cholesterol, HDL, in your body and lowering the bad cholesterol, LDL. Each of these cardiovascular effects can vary depending on the individual.

Working out is also good for your bones. Osteoporosis is a condition that affects 55% of Americans aged 50 or older. You can help prevent this debilitating disease through weight bearing and muscle strengthening exercises. Your bones expand or maintain their mass when more weight is applied because of the force exerted on them by your muscles. This results in strengthened or new tissue, which lowers the risk of fracture as you age. Over time, your bone density starts to drop because your body cannot create new bone as quickly as your existing bones lose calcium. If your bones have a higher mass to begin with, the onset of osteoporosis will be delayed.

Exercise is crucial for the prevention or reversal of type 2 diabetes. The cells in your body use a hormone called insulin to convert glucose, which comes from what you eat, into energy. The body of a person with type 2 diabetes does not use insulin correctly by either resisting its effects or not producing enough. Without proper glucose absorption, your nerves and blood vessels can become impaired. Failure to absorb glucose can be caused by fat accumulation, which blocks the transmission of glucose in the blood. Without proper glucose levels, your cells stop insulin from doing its job. Exercise hastens the creation of an enzyme called AMPK, which helps breakdown those fats responsible for impeding the transfer of glucose.

Studies have shown that physical activity can even enhance cognitive function. Endurance exercise triggers the creation of a protein which arouses the genes responsible for learning and memory. Scientists have also seen that exercise prompts the creation of BDNF, which can improve signal transfers within cells, regulate the activities of the synapses, and stop cells from dying. This could help people suffering from neurological and mental disorders such as dementia, Alzheimer’s, and depression with benefits lasting through middle and old age.

Exercise should be a regular part of your life to help you stay fit and ward off illness as you age. Don’t wait to get in shape, start working out today.

 

Top 5 Reasons You Need a Personal Trainer

  1. Accountability

Only 18% of people who purchase gym memberships use them consistently. Other obligations like work and family can make it hard to find the time to get to the gym. But if you know someone is waiting for you, you’re going to show up! Trainers are mobile as well so they can come to you. They’ll meet you at your home or office making working out very convenient and push you farther than you realize you can go. Think you can’t do another 10 reps? With a motivational trainer you can probably do 15!

  1. Develop A Routine

A personal trainer will make your workouts more efficient because he/she has been educated on the best exercises to help you achieve your fitness goals. Each one of your movements has been carefully planned out so no time is wasted. Personal trainers also ensure that you perform each movement correctly. Exercising without proper form or technique can make it difficult to see the results you crave or even cause injury. With a professional monitoring you and explaining how to perform each movement, you can finally achieve those tight abs and lifted buttocks!

  1. Customized Workouts

Everyone’s body is different with your own unique strengths and weaknesses. When you workout with a personal trainer, they take the time to get to know you and your concerns, and design a plan to address them. Are you injured, recently gave birth or have high blood pressure? Or maybe you want to gain muscle and increase your strength? No matter what state your body is in, your trainer will take the time to develop a customized workout routine that will enable you to reach your goals.

  1. Support

Some people are great at making time to exercise regularly and constantly pushing themselves to new limits. But for most of us, it’s not that easy. It can be tough to stay motivated when you work out alone; that’s where personal trainers really shine. Having someone there to motivate and support you, celebrate your successes and track your achievements, can make all the difference!

  1. Health Advice

It’s true what they say; abs are made in the kitchen, but defined in the gym. If you’re working to improve your diet you can solidify and enhance your efforts with exercise. Meeting with a nutritionist or dietitian is a great way to start if you’re looking to improve your diet and health. A personal trainer will help you get quicker results and will help motivate you to stick with your eating plan. Your trainer also spends a lot of time pushing your body to its limits, he/she may notice if a sore muscle or joint is a greater concern than you realize and refer you to a specialist.

Trainer assisting woman exercising on fitness ball in fitness studio

 

 

 

 

Lose Weight Without Depriving Yourself!

One of the biggest shortcomings of “diets” is that they deprive people of things they enjoy, sometimes even entire food groups. So inevitably we lose control, fall off the bandwagon, and gorge. If you’re the kind of person who is better with an “all or nothing” approach then by all means, go for it! But if you’re like me, you can’t imagine never having sweets again even if you know they’re not good for you. The key to long-term sustainable weight loss is moderation.

The first step is to cut your portions. Instead of changing everything you eat, try eating about 10% less than usual. Put a smaller portion on your plate at meals and stick to the amount you’ve allotted for yourself. Chew your food, eat slowly, and make sure to enjoy it!

Work with your body, not against it. If you’re not a morning person don’t force yourself to wake up at 5am to run. You probably won’t stick with it and it can even make you dread working out. Instead, pick the time that works best for your schedule and set aside time to exercise like you would for any other important task like a doctor’s appointment. This is also a great way to take some time for yourself everyday. Once you start you’ll see that you begin to look forward to your hour of “me” time.

Don’t let one bad day deter you. You’ll hit plateaus and eat more junk than you should every so often. Don’t get discouraged when this happens, just make sure not to turn it into a pattern. Indulging every once in a while won’t make you overweight or ruin all of your hard work but getting discouraged and indulging for weeks at a time will. Balance in your diet is also key to successful weight loss and maintenance. If you eat more carbs one day, try to eat less the next. Keeping a food log helps you identify these patterns to keep you on track.

Not all calories are created equal. Your body processes healthy fats differently than processed ones. For example, a handful of nuts and a serving of potato chips with the same amount of calories are digested differently. So try to get most of your calories from nutrient dense foods and you’ll find yourself feeling fuller and more energetic. I don’t think you can ever turn off your cravings for sweets if you have a sweet tooth (like I do!) but the less you eat them, the sweeter they taste and you don’t need as much to satisfy your cravings. But they should be a treat, not something you keep in the house. If cookies are sitting in your pantry you’ll be much more tempted to grab them when you’re looking for a snack. Out of sight out of mind really works for this. If your kitchen is stocked with healthy foods those are what you’ll reach for when you’re hungry.

Get enough sleep, it’s equally as important as diet and exercise! Your body needs shuteye to heal itself and recover from the day. Lack of sleep can interfere with your metabolism and cause you to overeat when you’re low on energy or feeling tired at work. It’s crucial to fuel your body with nutritious foods and plenty of sleep to keep you healthy and full of energy.

New Year’s Resolutions You Can Stick To!

Happy New Year everyone! January 1st is a popular day to make resolutions so we’ve put together a list of attainable ones to help motivate you.

1. Keep a food journal

Writing down what you eat is a great way to keep track of your habits and help you identify potential problems. Do you snack more often than you realize or overeat at dinner when you’ve had a small breakfast? Do you reach for snack instead of water when you’re thirsty, not hungry? Or maybe you eat when you’re stressed out and not even hungry at all. Take a look at your journal each week and find places you can make sustainable improvements.

2. Pack snacks everywhere

The best way to prevent unhealthy choices is by being prepared. Keep snacks at work, in your car, your bag, and anywhere else you can think of! Life is hectic and it’s important that healthy options are easily accessible. Stash baggies of delicious nuts like pistachios, almonds and cashews. They’re packed with omega-3 fatty acids, protein and fiber which will help you feel full and suppress your appetite. Seeds like pumpkin or sunflower are another great option. Pumpkin seeds have a lot of essential fatty acids that help lower bad cholesterol and keep our blood vessels healthy while sunflower seeds are a great source of B vitamins including folate, which encourage a healthy immune system. Fruit is also great to have on the go since it is easily portable. Grapes, carrots, apples and bananas can help reduce the risk of many diseases such as heart disease, high blood pressure and some cancers.

3. Exercise smarter AND harder

Incorporate exercises that maximize calorie burn into your workouts. Here are two great examples that will leave you dripping with sweat!

  1. Put your body into the plank position. Make sure to place your hands underneath your shoulders, keep your back straight and tighten your abs. Place a towel under each foot and drag yourself to the other side of the room. Use your arms to pull your body weight.
  2. Burpees can also be done from the plank position. Bring your knees to your chest and then jump up with your hands in the air above your head and point your toes. Land with your knees at your chest, then throw your legs out and repeat!

4. Track your progress

Don’t just track numbers on a scale; record your physical progress too. Write down your reps and rest times. Can you do more reps now and use heavier weights than you did at the beginning of your journey? Have you rest times decreased? Track the number of miles you can run in a given amount of time. Can you now run a longer distance in a shorter amount of time? Take pictures of yourself so you can really see the changes in your body that you may have not noticed on a day-to-day basis. Dropping weight and seeing your waistline shrink are great accomplishments but they are not the only measurements of success. Record yourself getting stronger!

5. Use your bodyweight

No time for the gym? No problem! There are plenty of exercises you can do in your own home with no equipment needed. If you want to work your core, pushups, planks and crunches are great options. Your core does not just include your abs, you have at least twenty-nine muscles in that region of the body and these exercises can work all of them! You will feel and see the results with tightened abs, improved posture and lower back stress relief.

6. Make a plan and find experts to help you achieve it!

At Healthy’s A Lifestyle, we have personal trainers, chefs, dietitians and nutritionists who can give you private lessons and help you achieve your health goals. Sign up here: https://www.healthysalifestyle.com/registration/member to start your journey towards a healthier you!

Workout Harder When You’re Short on Time

Life is hectic and filled with obligations that keep us busy and often don’t leave much time for exercise. Or maybe you just don’t enjoy running for an hour on the treadmill. Great news! It’s important to make sure you do something everyday to get your heart rate up and keep your muscles moving, even when you’re low on time and studies show that shorter, more intense workouts can actually be more effective than longer, less strenuous sessions.  High intensity interval training with bursts of energy and short rest periods burns more calories than steady rate exercise while keeping your heart rate up and increasing your stamina. Fat is burned more efficiently and your metabolism stays elevated for 2-3 days afterwards.

So how does it work? By pushing your body to the limit, it becomes stimulated in ways unattainable by continuous activity. During the high intensity workout, your body needs more oxygen, which it is not receiving, thus creating an oxygen shortage. During recovery, your body works harder to build its oxygen levels up, resulting in more calories burned. Over time, your body learns how to use oxygen for energy more efficiently, thereby increasing your strength and endurance. You will feel the results in your subsequent workouts.

Additionally, research published in the Journal of Epidemiology and Community Health showed that short bouts of exercise shaved inches off the hips and waistline as well as helped to lower blood pressure.

High-intensity interval training (HIIT) gives a natural boost to human growth hormone (HGH) production, which is essential for optimal health, strength and vigor. HIIT has also been shown to significantly improve insulin sensitivity, boost fat loss, and increase muscle growth.

According to a report from the “Journal of Obesity,” evidence signifies that the fat-reducing potential of HIIT is amplified for overweight individuals with a high body fat percentage since it is more successful at burning stubborn subcutaneous and abdominal fat. And a new study from Diabetologia, the journal of the European Association for the Study of Diabetes, found that the blood sugar of individuals with Type 2 diabetes who enjoyed interval walking was more controlled than those who walked at a continuous pace.

The takeaway here is that no matter who you are or what shape you are in, HIIT can benefit you! Pick a trainer and get started!