Fitness & Wellness

One way to get results you want is to work just a little harder today. That’s one reason personal trainers push you to achieve your maximum potential and then when you think you’ve accomplished it, make the workout even more difficult. By raising the stakes, for that short time of working out, you’ll be struggling, but for the other 23+ hours in the day, you’ll find life becomes easier and easier.

Don’t get discouraged by the increasing difficulty.

Some people get a bit disgruntled by the ever increasing demands of their workout, but they fail to see the big picture. Working harder today makes life far easier tomorrow. It help the person working hard to achieve their goals faster and strive to even bigger ones. That’s what it’s all about, giving it your all. The more you sew, the more you’ll reap when it comes to fitness.

You’ll be bursting with energy.

The body is so amazing. The more you work it, the more energy it has. Working out isn’t easy if you’re doing it right, but that difficulty will and the exhaustion you feel if you’ve pushed yourself further than you’ve ever gone before, disappears quickly. You end the workout feeling exhilarated and ready to take on the world. You’ll sleep soundly that night and awake in the morning feeling even more energized than you did the day previously.

Working out to the max busts stress and helps release hormones to make you feel fantastic.

If you’re day has been filled with frustration and stress, the gym is the best place to get rid of that sick feeling in the pit of your stomach. The harder you workout, the more you sweat, the better you’ll start to feel. That’s because your body is burning off the hormones created by the fight or flight response. Once those burn off, you’ll start feeling the rush of hormones like dopamine and endorphins that give you an exhilarating feeling. If all you got out of the workout was that, it would make it worth working out hard. Luckily, you get so much more.

• Only putting in half effort is useless. The more effort you put in, the results grow geometrically and far beyond what you’d expect.
• Challenging yourself is fun and it makes you look forward to exercising even more.
• Putting in the extra effort helps you shed weight and look fabulous faster. That keeps you more focused and motivated.
• When you’re doing everything right and putting in the extra effort, you’ll be amazed at how much you’re capable of achieving.

Is carob a healthy chocolate alternative or is that just another marketing ploy to sell more carob? It’s often hard to separate fact from fiction in today’s marketplace, since advertising has promoting their product sales down to a science. Let’s take a look at all the benefits that carob has to offer, but also include some of the benefits of eating healthy chocolate—the darker kind. First, carob contains no caffeine or theobromine, another stimulant. Unlike caffeine that primarily works on the nervous system, theobromine affects your pulmonary and cardiovascular system. It can affect sensitive people and prove lethal to dogs and can cause fibroid tumors in humans.

Carob is naturally sweet.

If you’ve ever made the mistake of chomping down on a hunk of baker’s chocolate, the kind that has no sweetener added, you probably wore that scowl on your face that the bitter chocolate created for quite a while. Oil, cream and sugar are added to make it smooth and more palatable, but it also makes it far less healthy. One reason for the oils and milk or cream is to create a smooth, less grainy texture. Carob is both naturally sweet with a smooth texture that doesn’t require the extra additives.

You might not like chocolate if you watched the processing at the source.

Sure when you see the chocolate final product, it came from the clean sanitized factories locally. It doesn’t start out that way, however. Chocolate is fermented to get the chocolaty flavor we all love. To do that, it’s heaped on the ground in piles. Not only are there bugs flourishing in the area, there are dogs running loose who choose those piles as their personal urinal. The chocolate heats as it ferments, just as compost piles do. It releases moisture and the combination is a perfect setting for mold and bacteria to grow. Cancer-causing agents, aflatoxins, which occur with the molding now are in the cocoa beans. The processing of carob is quite different and doesn’t require fermentation.

People have eaten carob for centuries.

Carob, also known as St. John’s bread and locust, has a prominent place in the Bible and throughout history. The bean can be eaten raw or dried and ground for other purposes. While the nutrient value varies by the variety of carob, all contain a multitude of mnerals, which include magnesium, zinc, copper and more. Carob is a significant source of iron, potassium and calcium, too and it has an alkalizing effect for the body. It provides vitamins K, E, C and A, while also providing protein and a healthy ration of Omega-6 to Omega-3 fatty acids.

– Carob is rich in antioxidants that can boost the immune system and help fight environmental toxins.

– Carob may help lower cholesterol and can be used as a digestive aid. Chocolate, on the other hand, is one culprit that may trigger the digestive problem GERD.

– You can use carob in a number of ways from eating the fresh pods to roasting it. You’ll often find carob powders in the grocery, but be aware these may have commercial

additives.

– Dark chocolate does have many health benefits, too. It’s rich in nutrients and antioxidants, plus may lower blood pressure, raise good cholesterol levels, prevent plaque build up and prevent heart disease. It’s also good for the brain and skin.

The right gear doesn’t mean the right “in-style, latest outfit.” It does mean having the clothing appropriate for the workout, the right equipment and good shoes. The clothing appropriate for a hard workout doesn’t have to be pretty, but it should soak up sweat—they’ll be a lot of that in our programs. Comfortable shorts and t-shirts that don’t restrict your movement and socks that absorb sweat. Some people wear a head band or backward hat to soak up the sweat and keep it of their brow. For ladies, you’ll need something to tie your hair back if it’s long.

Shoes, an important element that needs to fit well.

Since we train boxers, many people think they need special boxing shoes. You don’t absolutely need special boxing shoes but you do need at least comfortable, well-fitting athletic shoes. A good pair of real boxing shoes is best since they help your overall performance. They add speed, agility, mobility and are extremely comfortable. Boxing has you moving in ways most sports don’t. The shoes help with that movement. Best of all, even if you’re a beginner who just wants a workout, you’ll have a comfortable pair of shoes that allows you to do that and that can be worn for all the exercises we provide.

Good gloves are a must.

There are all types of boxing gloves. Some high quality, some not. Using the wrong gloves can cause injury to your hands. That’s one reason we supply the first set of gloves for beginners. As an expert in the area of boxing, I know the right type of glove to choose. As you progress further in boxing, it’s time to start looking at different types of gloves, such as competition gloves or sparring gloves, over all purpose gloves.

Hand wraps protect your hands as you’re punching.

Boxing is a lot about the use of the hands and they can take a beating. Hand wraps help protect the knuckles and small bones in the hand. They come in a lot of different lengths, normally between 108 and 180 inches. There are classic-style wraps and “Mexican-style” wraps. Classic-style wraps are shorter and don’t stretch like Mexican-style ones do. These are normally the easiest for beginners to use. There are even junior wraps for young boxers that are shorter than either the classic-style or Mexican-style wrap.

– Get a gym bag to carry your workout clothes and other essentials. It doesn’t have any other requirements, but being sturdy and longer lasting.

– When you spar against a partner, you’ll need a mouthpiece, headgear and groin or chest protector.

– While most people train solely at the gym, if you train at home a bag is an important item to have.

– Also for at home practice, don’t forget a jump rope. There are all types of jump ropes, but when you first start working out, inexpensive is the way to go. You can opt for weighted, a speed rope or other options once you get established and know what you personally need to develop further.

To get the best results and a diet that you’ll stick with or a healthy eating plan that’s good for you for a lifetime, you need to tailor your diet to you. Some of the tailoring is important for more than just taste preferences. Some people can’t digest certain foods properly, lactose and gluten intolerance are examples of that. There are also food allergies that affect the type of food on your diet. List all the foods you can’t eat because of health reasons first.

Add in the food preferences.

Not everyone loves oysters, some people rave about them, while others gag watching people eat them. That’s a distinct food preference. Now if you hate vegetables, you’ll be out of luck because every healthy diet needs fruits and vegetables, so skipping those is not an option. Find either new healthy ways to cook vegetables or combinations you like raw. That’s super important.

Make sure the diet contains all the essentials.

A healthy diet should have a lean source of complete protein at each meal, vegetables at each meal and for snacks in between, healthy fat at least once a day…avocado sounds great…plenty of water throughout the day an consist mostly of whole foods. Whole foods are foods that are closest to their natural state and have been processed very little. Whole foods contain far more nutrients than processed foods, so you get more nutrition without having extra calories.

Identify the times you overeat.

Everyone has an eating trigger. Some people reach for a donut when they’re tired, while others soothe their stress with sugary treats, chips or fries. If you know what your trigger is and how you appease it, it’s easy to find a healthier substitute. If you grab a bag of chips when you’re angry because you like the crunch, pack raw vegetables and have it ready for those stressful times. Do you want to drown your sorrows in Ben and Jerry, low fat yogurt could be just the trick. Are you tired and need a lift. Try water. That’s right. Cold water will wake you up faster than coffee or sweets.

Identify the foods you love and find ways to make them without the fat and calories. Vegetable lasagna is delicious, but it’s made with zucchini instead of lasagna noodles.

Try a new low calorie treat each week. Be adventurous. Try mangosteen or other exotic fruit you may never have tried. There’s a whole world of interesting foods that are both healthy and delicious.

Create your personalized diet with several smaller meals, such as six. You’ll feel less hungry and have more energy.

If you’ve had one of those days where every muscle in your body is screaming from the tension, you don’t have to reach for the ibuprofen to relieve your headache. It probably won’t help that knot in the pit of your stomach or bring the relief you hoped to achieve. There are stretches that relieve stress, however, which can do the trick and have you feeling better in no time.

Relax your shoulders and neck.

Many people, particularly those at a desk job, start to feel stress in their shoulders and neck. In fact, people with TMJ may actually get relief from massages to the muscles at the back of the head and even stretches for the neck. If you’re sitting in a chair, put both feet flat onto the floor and sit up straight. Your feet should align with the outer edges of your shoulders. Put your hands behind your head, interlocking your fingers. They should be at the base of your neck. You’ll be holding that position as you tilt your head forward and slowly squeeze your shoulder blades together. Hold it for about 15 seconds, release and push them tightly together three more times. You’re feeling better, aren’t you.

Another neck and shoulder stretch to do.

The neck and shoulders is often the area where people feel the pain the most, with the back being next in line. You need to stand for this stretch, keeping your knees slightly bent. Drop you head until your chin touches your chest. Put your hands behind your head and push down. You’ll feel it slightly stretch. Hold that position and breathe in and out normally several times. Slowly raise your head and repeat about five times. You’ll feel the difference.

Stretch those back muscles and leg muscles.

This can be a lifesaver if you have an achy back from stress. Lay on the floor with your knees bent. Hold a rolled towel with one end in each hand. Lift one leg, extending it upward and putting the towel either behind your heel or on the arch of your foot. Gently pull your leg toward you, feeling the stretch. Hold it and then relax, doing the other leg.

Do a push away for upper back relief. You can do it standing or sitting. Interlock your fingers in front of you with your arms parallel to the floor. Keep your neck relaxed and round your back, pushing your hands forward with the palms facing outward. Hold, breathe in and out slowly, relax and repeat.

To relieve lower back stress, sit in your chair with your feet flat on the floor. Lean over and grab your ankles with both hands. You’ll feel the stretch in your lower back. Hold that position for a few seconds and then repeat several times until it no longer feels tight.

While it’s not exactly a stretch, this one does relax your hands. Bend your arms at the elbow with your hands up. Relax your hands and shake them by moving the forearm slightly forward and back quickly. Shake them side to side too. They should be like limp rags. You’ll feel the muscles relax.

Try a breathing exercise for overall relaxation. This yoga style technique works every time. Close your eyes and focus your attention to your breaths, breathing in slowly through the nose and exhaling through the mouth. Spend a few minutes doing this and you’ll chase away overall stress.