Miss Fit
Fitness motivation and tips for busy, on the go women.
Tuesday, January 10, 2012
Miss Fit Movement
I awoke one day after some serious soul searching to figure out what could I do that genuinely makes me happy. How could I share kindly with others and truly give of myself without expectations in return. I have volunteered and enjoyed it, but never truly felt 110% passionate about it besides Breast Cancer Awareness Fundraisers I have participated and fundraised in. So I kept thinking, "How could I be me and inspire at the same time?"
Well it came to me. New Year always brings on half-assed (pardon the phrase) promises. People Join the gym, go on a diet etc. Seriously they set themselves up to fail and/or waste money. So I knew what I needed to do. Although I do love the gym it is my home away from home, I know that many women don't. Many are so self conscious and worried about how others may perceive them while they are there, that they do not go to begin with. Or if they do, they don't give it their all because they are so insecure that some one may be watching and making fun of their lack of knowledge or efforts. When it is exactly the opposite. MOST people go to get in get their FIT on and go home. It is like a job, do your work and move on to the next because we are all so busy in this modern world. MOST people could care less who is there and what they are doing. For instance when I am there I am in the ZONE. I do not want to be talked to or interrupted in my training. I get y heart rate where I want it I do my circuits and cant stand to be stalled. I wave and walk on by. So don't be offended if I don't acknowledge you, but the gym is MY time. Plus I usually don't wear my contacts to the gym, so I more than likely cannot make out who you are :)
But because of this fact and the fact that many women don't know what to do when they go to the gym, I started a movement. I saw a quote that said Stop hating your body and start a revolution. Author Unknown. It clicked. I was going to put a stop to resolutions and start a revolution for women. I proposed a group meeting to devote to fitness one hour per week on my usual SUNDAY RUNDAYS for six weeks. The concept is to get as many women that will commit to themselves, even if they think they are committing to me and my idea. But to get them out of the house and in the outdoors rain or shine for some Fit time. I want to show them that we have great local spots to train. That creativity and a determined attitude will help. So we meet and I show them a new workout each week. No Gyms. No Equipment. No Fees. No Hidden Agenda. and NO Excuses! In these workouts I want to show them that they need to believe in themselves and Push beyond their comfort zone. So I set it up on my facebook page http://facebook.com/MissFitCali First event titled: The Miss Fit Mile, formerly known as the miserable Mile. But If I told them what it consisted of or that it used to have a negative name until I changed it, they would have not shown up. 50 women accepted the invite. 36 showed up and got their booties worked. Many of them waddling as we speak. They had to partner up and hold each other accountable for every squat and encourage each other the whole way. Each person had to alternate 50 deep squats then run a 1/4 mile as fast as they could. No racing just all about finishing. By the end they had accomplished 200 squats, one mile ran, sore glutes and legs and a sense of pride in themselves. It was great! It made me feel so good to see all these women of all different ages, cultures, sizes and shapes out there for one purpose. I smiled all day long!
Next up this Sunday, Miss Fit Mayhem. A beautiful Park to be taken over by Miss Fits to turn nature into our playground. Grass, dirt streams and more....If you want to know the workout, be at Woodward Park at 7am Sunday Morning at the Mountain View Shelter Parking Lot! The only way you will regret it, is if you don't get off Ur tush and get there.
xoxo, Miss Fit
http://www.facebook.com/missfitcali
Monday, November 7, 2011
Flexibilty Fridays!
I believe the 3 Fundamental Focuses of Fitness are:
1) Strength Training
2) Cardio Training/Endurance
3) Flexibility Training
When people think of flexibility, two things usually come to mind: gymnasts, and pain. A focus on an improved flexibility is an often overlooked aspect of fitness. Flexibility is imperative to the body’s structure, posture, and should be a cornerstone of any decent exercise program. Movement is only as possible as flexibility allows, and in many ways, strength is contingent upon the flexibility of any given joint and the structures surrounding it. Research shows that the best way to train a muscle, is to work it through its full range of motion, however if that range is limited, then so is the potential training benefits.
Flexibility is defined as the range of motion about a joint. For us, this means that a flexible joint moves painlessly and with ease to a given position within its plane of movement.
It’s best to think of flexibility in two ways: Static flexibility and dynamic flexibility. Static flexibility defines how far a joint can flex in a static or unmoving position, such as a gymnast holding a split or a person touching their toes. Dynamic flexibility defines how far a joint can flex in motion, such as a kick boxer performing a head kick or somebody reaching to the top shelf in a supermarket. Static flexibility underpins dynamic flexibility, meaning that the more flexible a joint is in stasis, the more range it will have in motion. Just makes sense doesn’t it?
A more flexible joint facilitates health and fitness by increasing the range through which exercises can be performed, as well as encouraging economy of movement. Stretching prior to and after exercise is thought to reduce soreness and improve blood flow throughout exercising muscles. Flexibility, when paired with proper exercise and muscular balance, has been shown to improve posture, reduce many types of chronic pain (e.g. back pain and sciatica), improve digestion, and enhance performance.
With all those benefits, who can say no to some flexibility training?
I call it flexibility Fridays, not because that is the only day I stretch. I stretch before and after working out daily. Instead of Calisthenetics, circuits or cardio, I choose to do a LONG flexibility training workout on Fridays. 60-90 minutes of yoga, Pilates and barre stretching exercises. I feel like stretching elongates the muscle and makes the muscles look longer, leaner and more feminine.
How do you incorporate flexibility into your fitness regime?
<3, Miss Fit
Wednesday, November 2, 2011
Supplement Life Style!
I have comprised a list of supplements I choose to take and the benefits for why I choose them. I am no expert and this is just my own opinion on what my body needs after some serious research and analysis of my diet and lifestyle. –Miss Fit
Potassium Gluconate:
This important mineral is a major component of the cells in our body and is required for muscle contraction, production of energy, synthesis of nucleic acids and proteins. Even the beating of the heart depends on potassium. Potassium benefits athletic performance, but is depleted from the body by excessive loss of fluid like that experienced during intense workouts. Many athletes take Potassium to prevent and fight off muscle cramps. Drink a glass of water with your Potassium Gluconate supplement. Also, increase your intake of water when taking this product as it helps with overall performance.
This mineral is important for a healthy nervous system and a regular heart rhythm. It helps prevent stroke, aids in proper muscle contraction, and works with sodium to control the body's water balance. Potassium is important for chemical reactions within the cells and aids in maintaining stable blood pressure and in transmitting electrochemical impulses. Potassium gluconate reduces blood pressure, maintains fluid balance, encourages parasympathetic nervous system, and increases insulin sensitivity.
This mineral is important for a healthy nervous system and a regular heart rhythm. It helps prevent stroke, aids in proper muscle contraction, and works with sodium to control the body's water balance. Potassium is important for chemical reactions within the cells and aids in maintaining stable blood pressure and in transmitting electrochemical impulses. Potassium gluconate reduces blood pressure, maintains fluid balance, encourages parasympathetic nervous system, and increases insulin sensitivity.
Key Words “Fluid Balance & Cramp-Deterer”
Grape Seed Extract:
Procyanidins contained in Grape Seed Extract bond with collagen, the most abundant protein in the body and a key component of skin, gums, bones, teeth, hair and body tissues. The bonding promotes cell health and skin elasticity, making it seem more youthful, in a process that works almost like a natural face-lift. Procyanidins additionally help protect the body from sun damage, which can also cause premature ageing of the skin. Vanity is one thing, but underlying health is quite another. Far more important to your body than looking good, is the fact that procyanidins can improve your vision, the flexibility of your joints, the health of your arteries and body tissues (such as the heart) and also strengthen capillaries and veins to improve your circulatory system. This is important because the health of your circulatory system affects the health of your heart.
It seems that grape seed extract delays the oxidation of low density lipoproteins, the fats that are responsible for “bad cholesterol”. The longer it takes for LDL to oxidize, the less likely it is to start clogging up your veins and arteries. People who drink purple grape juice can show an increase in oxidation lag time of 27%.
So, procyanidins present in grape seeds are known to exert anti-inflammatory, anti-arthritic and anti-allergic activities, to prevent skin aging, to scavenge oxygen free radicals and to inhibit the damaging effects of UV radiation from sunlight.
Key Words: “Fountain of Youth”
Cinnamon Bark:
Reduce Cholesterol
Supplementing your diet with cinnamon may help reduce risk factors related to diabetes and cardiovascular disease. Cinnamon supplementation affects cholesterol and blood sugar levels. Researchers fromStabilize Blood Sugar
Studies have also found that the 6g daily dosage of cinnamon helped lower blood sugar in diabetes patients. For example, adding 6g of cinnamon to rice pudding consumed by healthy participants in a university study reduced spikes in blood sugar. This study confirmed cinnamon's ability to calm blood sugar in healthy subjects.Cinnamon supplements also contain polyphenols--a type of antioxidant that may help reduce the risk of cardiovascular disease. Cinnamon's antioxidants also help create healthier arteries. Nutrition Data also reports that cinnamon contains beneficial amounts of vitamin K, iron, calcium and manganese.
Key Words ‘Sugar Metabolism”
Green Tea:
Green Tea Extract has now become the subject of studies worldwide for its potential therapeutic benefits and role in promoting weight loss.
Studies are indicating that green tea may aid in thermogenesis, which relates to the body's production of heat, the burn of calories and the metabolism of fats. Green tea seems to increase metabolism without increasing heart rate or causing any jittery effect.
Green tea benefits also include the way the tea appears to act as an antioxidant to help keep blood vessels open. An active ingredient is Polyphenol, which is a more active antioxidant than even vitamin E.
Green tea versus green tea extract. We believe there are many benefits to drinking green tea every day. It gives you all the benefits of green tea. It gets more water into your system. It makes your tummy feel full. It is a comforting ritual. However if you are not able to enjoy the actual green tea beverage, you may still get some of the benefits by taking green tea extract in supplement form.
The
Key Words “Weight Loss”
Acai Extract:
Acai berry is the world’s number 1 super-food and its amazing benefits are proclaimed by TV shows like the Oprah Show and the Today Show. The roster of health benefits that the acai berry imparts is long and very encouraging.
There is so much to gain from the consumption of the acai berry that it is recommended by fitness and health experts as an absolutely essential part of our diets.
Acai berry supplements enable weight loss in a most natural and healthy manner. By detoxification and enhanced metabolism, the acai berry supplements are able to make you burn more calories and reduce weight. Additionally, the acai berry supplements prevent
the build up of fat as they improve the digestive system and enable the food to be broken down more efficiently. Acai berry supplements provide the body with a boost of energy and make us more active and alert throughout the day. The enhanced energy levels not only improve our functional abilities but they also make us burn more calories as we go about our work.
Acai berry supplements make our body lose the accumulated toxins that create lethargy and make us inactive and vulnerable to several diseases. By detoxifying our body, the acai berry supplement further encourages weight loss and also improves our immune system.
Improved Cardiovascular System: Acai berry supplements are packed with nutrients that improve the health of the heart and make it less sensitive to stress. Acai berry supplements also improve blood circulation and reduce the chances of stroke and clotting and improve our overall health. Acai berry supplements also aid the cardiovascular system by reducing the cholesterol levels in the blood.
Key Words “Super Food without Calories”
Zinc:
No more than 15mg per day Place it on your tongue, if you can’t taste the zinc tablet, you do not need to take it.
Among the benefits of zinc supplement is improved immune function. Other benefits of zinc supplements are adding calcium to bones and teeth, lowering blood sugars, helping interferon work in treating hepatitis C, clearing up acne, and recharging the male sex drive. They can help recovery in brain injury, improve brain function, restore night vision, increase sperm count, and stimulate the libido.
Key words “ Great Skin”
Chromium Picolinate:
An essential trace mineral, chromium enhances blood sugar control by enhancing the effects of insulin. Therefore chromium picolinate influences carbohydrate, lipid and protein metabolism. Because chromium picolinate controls insulin it has also gained attention as a weight loss aid. Some studies also show chromium picolinate promotes an increase in lean muscle mass. Also, chromium picolinate may help decrease urinary excretion of calcium in postmenopausal women and may increase serum DHEA-sulfate levels, which may play a role in protecting bone
Keywords “Essential Mineral & Weight Loss”
Biotin:
Biotin has been found to be important and helpful to the human body in a vast amount of ways. Biotin is a required vitamin for just about all organisms on earth including humans. Biotin has been found to reduce seborrheic dermatitis and eczema especially in infants. Biotin may also help with acne, brittle nails, and hair loss. Your body also needs Biotin for the metabolism of fatty acids, and for Gluconeogenesis.
Studies have found that diabetics may benefit from biotin supplementation. In studies on both insulin dependent and non-insulin dependent diabetics, biotin supplementation was shown to improve blood sugar control and help lower fasting blood glucose levels. Certain studies showed as much as a 50 percent reduction in fasting glucose. Biotin has also been found to help diabetics by preventing neuropathy, which is numbness and tingling often associated with type II diabetes.
Key words “Great Hair, Skin & Nails”
L-Carnitine:
2-6g per day
There are more benefits to L-Carnitine then just as a weight loss agent. In fact, maybe it’s most effective outside of the weight loss arena. L-Carnitine can also help with muscle contraction, keeping the body’s protein levels balanced and helping maintain a health heart. L-Carnitine may also help deter kidney and liver disease and chronic fatigue syndrome. All those benefits make L-Carnitine a valuable supplement and one coveted by numerous nutritional products.
Key Words “Muscle Recovery”
Fish Oil (Omegas):
Let’s take a look at some of its benefits taken directly from MedlinePlus, which is a service of the US National Library of Medicine:
- lowers blood triglyceride levels
- reduces the risk of heart attack
- reduces the risk of dangerous abnormal heart rhythms
- reduces the risk of strokes
- slows the buildup of atherosclerotic plaques
- lowers blood pressure
- reduces stiffness and joint tenderness associated with Rheumatoid arthritis
An omega 3 fish oil supplement may also help improve or prevent the following:
- cancer
- Alzheimer’s disease and dementia
- depression
- heart disease
- ADHD
- diabetes
- hyperactivity
- arthritis
It has also been shown to improve a person’s ability to concentrate and just think clearer in general. And, as if all of this isn’t enough, fish oil is also highly recommended by nearly every well respected strength and conditioning coach, trainer, and diet/fitness/nutrition expert of any kind as one of the few supplements that should be taken by anyone with the goal of building muscle, losing fat, or improving their fitness level or athletic ability in any capacity.
Everything mentioned above has at least some amount actual scientific proof behind it. Researching some other sources showed me that some people experienced other benefits not mentioned above. For example, I’ve heard of people claiming to have improved vision, improved memory, improved mood, and less back pain.
Key word “Miracle Worker”Co enzyme Q10 (or CoQ10):
It is a natural chemical compound that we make in our bodies and consume in our diets, primarily from oily fish, organ meats such as liver, and whole grains. It resides in the energy-producing part of cells and is involved with producing a key molecule known as ATP. ATP is a cell's major energy source and it contributes to several important biological processes, such as the production of protein, and muscle contraction.
CoQ10 has the potential to vastly improve human health. It can help you combat fatigue, for example, as well as obesity, and a weak immune system. It helps boost athletic performance as CoQ10 levels are low in people who exercise excessively, and it improves exercise tolerance in people with muscular dystrophy.
It also prevents toxin overload, and swollen gums and increase sperm Motility. It’s all in a day’s work for CoQ10!
Key word “It’s a 10”
Wait! Don't Skip the Weights!
I hate to see most people interested in weight loss, especially women, avoid the weights at the gym. Most simply come in, get set up on their favorite cardio machine, workout for an hour then leave. Others may take an aerobics class, like my spin class for instance, where it is mostly cardio with a little resistance training. But skipping out on exercises be it with weights, bands, or your own body weight= you missing and integral part of weight loss. Strength building exercises do not make you big. They can if that is your goal and you lift very large amounts. But adding weight or resistance to your exercises is key in building lean muscle mass, which in turn charges and speeds up your metabolism. Let’s break it down.
In order to preserve or even build muscles, strength training is necessary. Exercise puts a stress on your muscles. This results in your body tearing down those muscles and rebuilding them to be stronger to adapt to the next similar stressful situation. This is the body’s amazing adaptive mechanism coming into play. Note that the process of breaking down and rebuilding the muscles is very energy intensive. The increased metabolic rate and energy expenditure of your body could stay at a higher level for more than 24 hours after the exercise session.
Muscles burn 6 calories per pound a day while fat cells burn 2 calories per pound a day. If you lost about 2 pounds of fat and put on 2 pounds of muscle, your daily energy requirements would increase by 10 calories. This 10 calorie difference sustained over 1 year means you will burn over an extra pound of fat over the course of a year just by keeping the extra muscle that you built. This is fatty adipose tissue (yuk) that you will burn while laying poolside or painting your nails. Build the muscles once and let them work for you constantly.
Strength training is essential for maintaining weight loss. The large energy demands of strength training itself and the recovery period thereafter help to boost metabolism. Strength training should form the foundation of your fitness regimen.
Tuesday, November 1, 2011
Yes Whey!
Many women have concerns regarding protein drinks. I know I did. I always thought of them stereotypically. Men drink them, they get BIG! This is not true. It can be if the product you are using is full of unnecessary carbohydrates. But Protein is needed to recover from workouts, feed muscle, support bones and immunity. It is essential to our bodies. It’s hard for me to consume lean healthy protein in the amounts I should for my active lifestyle, so I supplement once a day with 60g of 100% Whey Protein. Its low carb, low fat and I have it right after the gym every morning usually with a piece of fruit or 2 egg whites! Women can stay lean and take protein. Let me clear up the stereotype for you.
Whey FIT!
Protein levels are depleted through exercise. Muscles require Amino Acids (AA’s) to prevent deterioration, give endurance and build mass. Proteins supply these Aas to the muscles which is why athletes use whey protein. If you want to build muscle, lean or bulk you have to make sure you have the building blocks for it. Women need protein the same ways that men do, so do not shy from whey based on myths. Keep reading…
What is Whey?
Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with Amino Acids (AA’s) essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.
Protein Risks?
Whey protein is a food and so it does not have the risks of side effects associated with other supplements. That said, too much of anything does carry risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.
If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users. Just ask an associate at your nutrition store.
The Mythical BULK
The biggest myth is that whey protein will bulk you up. No, women lack the hormones that men have that allow them to get those large muscles. Women will get an overall lean-toned appearance without looking like the Incredible Hulk. The women you see in body building competitions may use whey protein and more often than not achieve their masculine muscle mass by injecting additional hormones or supplements into their bodies. Bottom Line: with the use of whey you will not look like those women.WHEY FUNIf you buy the powder you will be able to do a lot more than just simple shakes. But for shakes be creative! Mix the whey with milk and maybe add some fruit to make the best shakes!
When you bake cookies scoop some whey in for a better cookie! Or if you like coffee you can put some chocolate flavored whey protein in to mix up a mocha
Whey FIT!
Protein levels are depleted through exercise. Muscles require Amino Acids (AA’s) to prevent deterioration, give endurance and build mass. Proteins supply these Aas to the muscles which is why athletes use whey protein. If you want to build muscle, lean or bulk you have to make sure you have the building blocks for it. Women need protein the same ways that men do, so do not shy from whey based on myths. Keep reading…
What is Whey?
Commercial whey protein comes from cow's milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with Amino Acids (AA’s) essential for good health and muscle building. It is naturally found in mother's milk and also used in baby formula.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.
Protein Risks?
Whey protein is a food and so it does not have the risks of side effects associated with other supplements. That said, too much of anything does carry risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.
If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users. Just ask an associate at your nutrition store.
The Mythical BULK
The biggest myth is that whey protein will bulk you up. No, women lack the hormones that men have that allow them to get those large muscles. Women will get an overall lean-toned appearance without looking like the Incredible Hulk. The women you see in body building competitions may use whey protein and more often than not achieve their masculine muscle mass by injecting additional hormones or supplements into their bodies. Bottom Line: with the use of whey you will not look like those women.WHEY FUNIf you buy the powder you will be able to do a lot more than just simple shakes. But for shakes be creative! Mix the whey with milk and maybe add some fruit to make the best shakes!
When you bake cookies scoop some whey in for a better cookie! Or if you like coffee you can put some chocolate flavored whey protein in to mix up a mocha
Monday, October 31, 2011
Work Out @ Work
There is no reason that being at work all day is your excuse for not getting in some fitness time. I'm not saying that its easy to get in an intense cardio session, but that there are 3 things you can easily bring to work to improve your fitness.So stop with all the excuses.
1) Exercise Ball (75cm or larger)
2) Resistance Bands
3) MP3 player
I have an exercise ball at work for an office chair. It causes your core to slightly engage all throughout the day to stabilize your body while sitting on the ball. It also minimizes pressure points and encourages improved posture. It’s really cheap and easy to keep under your desk when you go home for the day.
Resistance bands are also fairly cheap and easily available at stores like Walmart, Sports Authority and Target. They are easy to store in a desk drawer or even your purse if you feel the need to take them to and from the office.
MP3 player. This is so you can get motivated through music and not rock out everyone else in your office. Make a play-list that gets you going and on your breaks at work, get moving!
So while on the ball, every hour make sure to arch back and stretch out your back. Being a desk jockey is no good for our friend the spine. While on the phone or at a lull, get up roll the ball back out of your way and do 20 squats. 20 ab exercises you can perform on the ball at work! i.e.-Stability Ball Crunch or Stability Ball Torso Twist. If you google them you will find some great things to do with your ball! Try to do these 2 exercises every hour. At the end of the day you will have done about 160 squats and 160 ab reps. (given an 8 hour day).
Your desk is something that is always at your office that has more uses than you know! Lean your body at a 45 degree angle towards the desk, in a plank pose position and do modified push ups at your desk. You can also use a stationary chair (if available) to do tricep dips/push ups.
Resistance bands can be used for Bicep Curls, Simulated Pull Ups, Lunges, Ab Twists, Tricep kick Backs, etc. See image below for ideas. There are a number of exercises that can be done while on your fifteen or lunch hour at work.
Results await you just out the door! Literally! On your break, you can put on your headphones and take a Rockin’ Walk. Get outside and stroll around the area for that break. Or grab a friend and chat and catch up on your walk. Remember to keep it brisk to elevate the heart rate. Do not mosey along. Also, moving your arms helps too. Pump them or swing them and get them moving in rhythm with your feet.
So no excuses why you cant fit Fitness into your day someway! Either before, after or at work! It’s possible if you really want it to be!
Yours in Fitness,
Miss Fit
1) Exercise Ball (75cm or larger)
2) Resistance Bands
3) MP3 player
I have an exercise ball at work for an office chair. It causes your core to slightly engage all throughout the day to stabilize your body while sitting on the ball. It also minimizes pressure points and encourages improved posture. It’s really cheap and easy to keep under your desk when you go home for the day.
Resistance bands are also fairly cheap and easily available at stores like Walmart, Sports Authority and Target. They are easy to store in a desk drawer or even your purse if you feel the need to take them to and from the office.
MP3 player. This is so you can get motivated through music and not rock out everyone else in your office. Make a play-list that gets you going and on your breaks at work, get moving!
So while on the ball, every hour make sure to arch back and stretch out your back. Being a desk jockey is no good for our friend the spine. While on the phone or at a lull, get up roll the ball back out of your way and do 20 squats. 20 ab exercises you can perform on the ball at work! i.e.-Stability Ball Crunch or Stability Ball Torso Twist. If you google them you will find some great things to do with your ball! Try to do these 2 exercises every hour. At the end of the day you will have done about 160 squats and 160 ab reps. (given an 8 hour day).
Your desk is something that is always at your office that has more uses than you know! Lean your body at a 45 degree angle towards the desk, in a plank pose position and do modified push ups at your desk. You can also use a stationary chair (if available) to do tricep dips/push ups.
Resistance bands can be used for Bicep Curls, Simulated Pull Ups, Lunges, Ab Twists, Tricep kick Backs, etc. See image below for ideas. There are a number of exercises that can be done while on your fifteen or lunch hour at work.
Results await you just out the door! Literally! On your break, you can put on your headphones and take a Rockin’ Walk. Get outside and stroll around the area for that break. Or grab a friend and chat and catch up on your walk. Remember to keep it brisk to elevate the heart rate. Do not mosey along. Also, moving your arms helps too. Pump them or swing them and get them moving in rhythm with your feet.
So no excuses why you cant fit Fitness into your day someway! Either before, after or at work! It’s possible if you really want it to be!
Yours in Fitness,
Miss Fit
Sunday, October 30, 2011
Coco"nuts" About Weight Loss
Coconut oil is very useful in reducing weight. It contains short and medium-chain triglycerides (MCTs or MCFAs- Medium-chain fatty acids) that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreas, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight
Studies have shown that MCTs can help in the process of excess calorie burning, and thus weight loss. MCTs are also seen as promoting fat oxidation and reduced food intake. There has also been interest in MCTs from endurance athletes and the bodybuilding community. While there seem to be health and metabolic benefits from MCTs, a link to improved exercise performance is yet to be proven.
This doesn’t mean go out and eat coconut. The meat and milk of a coconut is very high in fats and should be consumed in moderation. I take a supplement of Coconut Oil or you can cook with Virgin Coconut Oil. But the type of Healthy Fat in coconut oil is easily converted into energy by the body and unlikely to be stored as fat unless taken in excess. Do not exceed doses to expect More weight loss or appetite suppression. At the end of the day it is a Fat, good or bad too much leads to fat storage.
I especially take this supplement, because the body needs fat for fuel. I eat a very low fat, balanced protein and carb diet, so I need to supplement with the right kinds of fats. This why I choose Coconut Oil, my other is Fish Oil. But that’s another topic. LOL
The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc.
-Miss Fit
-Miss Fit
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