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Think you know the facts about getting fit? You may be surprised to learn how many are really fiction.
It's easy to fall into the trap: A workout buddy passes along an exercise tip, and then you pass it on to several folks you know. Your kid’s coach gives you advice, and sure enough you hear the same thing from several other parents. So you figure it must be true. But experts say that in the world of fitness, myths and half-truths abound – and some of them may be keeping you and your family from getting the best and safest workout.
"Some myths are just harmless half-truths, but many others can actually be harmful," says professional triathlete and personal coach Eric Harr, author of The Portable Personal Trainer. "They can cause frustration in working out and sometimes even lead to injury," he notes.
One reason myths get started, says Harr, is that we all react to exercise a little differently. So what's true for one person may not be true for another.
"In this sense you sometimes have to find your own 'exercise truths' – the things that are true for you," says Harr.
That said, experts say there are also some fitness myths that just need busting, and the sooner the better!
To help put you and your family on the path to a healthier, safer, and more enjoyable workout, gEt the lowdown from Curtis Harwell on what's true and what's not when it comes to exercise tips.
What are Some of the Best Exercises to Do After Having a Baby?
Many women are told to wait six weeks (or possibly longer) before getting back to your regular exercise program. While you are busy enjoying—and experiencing ecstasy—for the new addition to your family, getting your body back to its pre-pregnancy state can be frustrating to deal with. After delivery of your baby, begin walking as soon as possible. Walk for as long as you can, and as the weeks pass, increase the length and speed of your walks.
After speaking to your doctor at your six week appointment (and being given the “go ahead”) incorporate a yoga class into your routine and increase strength through pelvic tilts and the supported bridge and warrior poses. Pilates is another great workout to try, as well as some light weights. Go slow, and tweak your workout if you experience any discomfort.
Where there’s a will, there is always a way. You deserve to have the best body possible, so focus on being proactive in your approach to fitness. In no time at all, you’ll have the body you deserve!
I can speak from a client’s perspective & fitness professional. I have used trainers over the years and if they did not look like they were fit, I felt that they could not get me there. I wanted someone who not only talked a good game–but took the time to put their fitness first. In the back of mind I am thinking, “how can you motivate me when you’re not motived enough to train yourself?” Fitness professionals that were holding some excess body fat seemed like hypocrites. How can you tell me this move will get you a six pack when you dealing with a 1.5 pack?
Now that I am in the business as a studio owner & fitness consultant, I am even more aware of the competitiveness of our industry. With more people entering the health & fitness industry everyday, it makes good sense to stay on top of your game. My clients always say, “you don’t need to lose any weight–you look great.” I always appreciate the compliments but know there is always another trainer out there vying for their business. So on that note, I’ll be keeping my appointment with the gym today
Bottom line, being skilled & knowledgeable can’t pay bills if no one calls you back. What do you think–should a trainer be fit to give fitness advice?
Most of us know that junk food is unhealthy. We know that poor nutrition is related to heart problems, high blood pressure, and a host of other health ailments. You might even know that studies show that eating junk food has been linked to increases in depression.
But if it’s so bad for us, why do we keep doing it?
There is an answer. And the science behind it will surprise you.
Why We Crave Junk Food
Steven Witherly is a food scientist who has spent the last 20 years studying what makes certain foods more addictive (and tasty) than others. Much of the science that follows is from his excellent report, Why Humans Like Junk Food.
According to Witherly, when you eat tasty food, there are two factors that make the experience pleasurable.
First, there is the sensation of eating the food. This includes what it tastes like (salty, sweet, umami, etc.), what it smells like, and how it feels in your mouth. This last quality — known as “orosensation” — can be particularly important. Food companies will spend millions of dollars to discover the most satisfying level of crunch in a potato chip. Their scientists will test for the perfect amount of fizzle in a soda. These factors all combine to create the sensation that your brain associates with a particular food or drink.
The second factor is the actual macronutrient makeup of the food — the blend of proteins, fats, and carbohydrates that it contains. In the case of junk food, food manufacturers are looking for a perfect combination of salt, sugar, and fat that excites your brain and gets you coming back for more.
Water needs to be considered an essential nutrient. Because of easy access we take water for granted and do not realize the importance of proper hydration. According to experts, water is ranked second only to oxygen as essential for life. Your overall body weight is 2/3 water. A person can survive about two months without food, but only a few days without water.
Water is the most abundant ingredient in the human body through all phases of growth and development. Every system in your body depends on water to function.
Water is essential to your body’s temperature regulation, keeping it cool through perspiration.
Water flushes out toxins and wastes.
Water is a major component of blood which carries nutrients and oxygen to and from all cells.
Water provides a moist environment for all body tissues. It is the major component of saliva and mucous which lubricates the membranes that line our digestive system beginning with the mouth. Mucous membranes in the nose and eyes function better when well hydrated.
Water cushions joints and protects tissues and organs like the brain from shock and damage.
Water helps maintain a healthy weight. It is hard to distinguish between hunger and thirst. If you feel hungry, drink some water first and then reassess your hunger status.
Sugar not only makes you fat, it may be killing you.
Consuming too much added sugar — in regular soda, cakes, cookies and candy — increases your risk of death from heart disease, according to a new study, the largest of its type.
"The risk of cardiovascular disease death increases exponentially as you increase your consumption of added sugar," says the study's lead author, Quanhe Yang, a senior scientist with the Centers for Disease Control and Prevention.
On average, adults in the USA in 2010 consumed about 15% of their daily calories — about 300 calories a day, based on a 2,000-calorie diet — from added sugars. That's far more than the American Heart Association's recommendation that women consume no more than 100 calories a day from added sugars, or about 6 teaspoons of sugar; and men consume no more than 150 calories a day, or about 9 teaspoons. The World Health Organization recommends consuming less than 10% of calories from added sugars.
One can of regular soda contains about 140 calories of added sugar. That's about 7% of the daily calories of someone eating 2,000 calories a day, Yang says.
On this episode of HTR we welcome our good friend Ian Curtis who currently serves as the Vice President of the Kentucky Herpetological Society. We're just going to talk snakes and have ourselves a good time.
Check out the Kentucky Herpetological Society at:
Curtis L. Crisler was born and raised in Gary, Indiana. He received a BA in English, with a minor in Theatre, from Indiana University Purdue University, and received his MFA from Southern Illinois University Carbondale. His books are Pulling Scabs (Willow Books; nominated for a Pushcart), Tough Boy Sonatas (Wordsong) and Dreamist, a YA mixed-genre novel (Aquarius Press). He edited the nonfiction book,Leaving Me Behind: Writing a new me, and his Spill won the 2008 Keyhole Chapbook Award from Keyhole Press. He is an Associate Professor of English at (IPFW), and the recipient of fellowships from Cave Canem, Soul Mountain, guest resident at Hamline University, the recipient of the Sterling Plumpp First Voices Poetry Award, an Indiana Arts Commission Grant, the Eric Hoffer Award, and nominated for the Eliot Rosewater Award.
His forthcoming collection of poetry is "This" Ameri-can-ah (2015, Cherry Castle Publishing).
The True Story of the World’s Premiere Forensic recreates the genesis of NecroSearch International as a small eclectic group of scientists and law enforcement who volunteered their services to help locate the clandestine graves of murder victims and recover the remains and evidence to assist with the apprehension and conviction of the killers. Known early on as “The Pig People” because of their experiments in locating graves using the carcasses of pigs (because of their similarities to human bodies), NecroSearch has evolved and expanded into one of the most respected forensic investigation teams in the world. New York Times bestselling author Steve Jackson, the author of BOGEYMAN and MONSTER, vividly tells the story of this incredible group and recounts some of their most memorable early cases that taken separately would make great true crime books. Following his participation in a NecroSearch expedition to Russia looking for the remains of a Russian noble in 2013, Jackson was made an honorary member of NecroSearch International in November 2014. NO STONE UNTURNED-Steve Jackson
Could this be the recipe for deflating the muffin top? A recent study compared three groups—those who ate a reduced-carbohydrate diet, those who combined the diet with strength training and those who combined the diet and strength-training with cardio workouts—and found that a three-tier approach was the most effective strategy to decrease abdominal fat. It's important to note that the exercises you choose and the effort you put into them really matter, says Marta Montenegro, a certified strength and conditioning coach who teaches exercise physiology at Florida International University. Instead of ho-hum treadmill-trotting and sit-ups, she recommends high-intensity workouts, which have been shown to be more effective at reducing the belly fat you can pinch with your hand, as well as the visceral fat that pads internal organs (which has been linked to metabolic disturbances and increased risk for cardiovascular disease and type-2 diabetes).
Montenegro put together this hard-core high-intensity workout based on the latest research, her work with clients and her own experience (that's her in the photos; those abs don't lie).
Welcome family. We pray you all had a blessed week.Tonight Brother Marcus Samuel will be teaching from the Word Of God so sit back and relax and be blessed. Shalom!
What does Jesus' Ascension signify? How is it relevant to our lives today? Andrew Stone Porter's incisive and poignant reflection on this vital celebration puts a whole new spin on what it means to live one's faith in today's world — and the only place you can hear about it (outside of St. William Church in Louisville) is here on "Open Book"! Join Lori and Alice as they discuss social justice, Christ's commitment to the marginalized, and what you ought to be doing instead of asking, "What would Jesus do?"
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