Fit for life (2025)

01/05/2022

Doing resistance exercises or lifting weights has many benefits that can be realized if we continue with it for the long run.

Two very important benefits I attribute directly to doing weights are stress reduction and better sleep. I get to let off steam from any stress I experienced during the day and it gives me a good feeling.

I also get a good night’s sleep after I pump weights. The only caveat here is not to try to go to bed right after doing heavy weights as my body is still pump up and my mind is not fully relaxed. I try to give myself at least an hour after lifting weights before going to bed.

24/04/2022

One carb I have completely cut out of my diet is white bread. It used to be a part of at least one meal everyday and in between meals I enjoyed a slice of bread with various toppings - butter, peanut butter, jam, mayo, etc.
White bread is made with refined carbohydrates and lack any necessary fiber to assist our digestion. This refined carb turns to sugar quickly and causes an increase I blood glucose.
I have since switched to eating bread made from whole grain. They contain fiber and are slower to breakdown in the digestive track.
For anyone wanting to lose weight and maintain a consistent weight loss habit drop white bread from regular meals.

18/04/2022

To maintain a fit life, it’s important to follow the rules of eating a healthy diet. The idea of a healthy diet is simple: eat mainly unprocessed foods like veggies fruits, nuts, beans whole grains and fish. Keep food consumption to an average – not stuffing the body at every meal but enough to satisfy the body’s needs.

27/03/2022

We have been told al our lives that eating chocolate is bad for our waistline and that we should limit or avoid it.
I remember being told as a kid that if I want to keep my skin looking good and not develop acne that I should not eat the sweet stuff.
Researchers have now debunked this teaching.
Supplementing our diets with cocoa extract is linked with a lower risk of succumbing to heart disease.
While eating caramel-filled chocolate regularly is not the best way to eat this nutritious food, having dark chocolate can be good for our health.

21/03/2022

Over the years our bodies go through certain changes. One of those change is that our metabolism slows. We tend to be more sedentary. We also lose muscle mass and it much easier to gain body fat.
To slow down the aging process I am putting more emphasis on my cardio training.
Here are some changes I am making:
- Cardio at least five days per week instead of two
- Increase my distance
- Do HIIT (high intensity interval training)
- Vary my running surface – incline and decline
- Exercise before my first major meal of the day

11/03/2022

Cellulite is causes by a build up of fat under the skin. This fat can be based on family history, the percentage of body fat and a person’s age. Some women are more predisposed to it than others. Cellulite is usually noticeable around the hips and thighs.
There are many methods to deal with cellulite. Some of these that can be done at home are:
1. Exercise – particularly leg and lower body movements – squats, various lunges, calf raises, walking consistently or starting a running program.
2. Foam rolling
3. Various stretching routines.
4. Brushing – use a loofah or a body brush
5. Lifestyle changes including improving diet
6. Massage

07/03/2022

We generally fall into one of three body types: Ectomorph, endomorph, and mesomorph.
It’s important to know which one we fall in as it will determine how to eat meals that are conducive to health and fitness, the way we look . . . and that are in line with our goals.
An ectomorph has a slim body type and therefore should eat meals that will sustain energy and maintain body mass.
Mesomorphs have a more physically define shape and can generally eat anything and keep a fit looking shape.
Endomorph on the other hand have a larger frame and tend to gain weight easily. Their meals should be focused on staying as lean as possible.

28/02/2022

A great traditional form of exercise for diabetics is yoga.
It uses flowing movements that can build flexibility, strength and balance.
It lowers stress and improves nerve function, which leads to an increased state of mental health and wellness.
According to the American Diabetes Association, yoga may improve blood glucose levels due to improved muscle mass.

21/02/2022

Water is my favorite drink to quench thirst on a hot day or after a long run. It’s all natural with no additives, such as coloration or sweetness. There is one thing I recently discovered that makes water even more my go-to drink of choice and that is adding a squeeze of lemon juice to it.
Here are some benefits of doing this:
- It may improve our immune system
- Drinking lemon water in the morning can act as a laxative and improve digestion
- It can keep your skin looking youthful and wrinkle free
- It’s better for us than sweetened beverages that can contribute to weight gain
- It can relieve reduce bloating
- It freshens breath
- It’s a good source of vitamin C
Have a glass of lemon water daily to realize the benefits listed above.

13/02/2022

Intermittent fasting (IF) is not the same as occasionally skipping a meal. It’s a way of eating that is done for a purpose.

We all miss a meal now and again for various reasons but when we do IF we are consuming our meals within a preset window.

For example – eating all your meals within in an eight-hour period.
We could also do what’s referred as the 5:2 eating plan where we eat normal five days per week and reduce our food intake for two days.

IF can be done every other day for six hours or every third day for eight hours. The variations are numerous.

The important take away is that we give our body enough time to completely digest what was eaten.

06/02/2022

It's important to not exercise the same muscle group every day but to have at least one day of rest before hitting those muscle again.

We create microtears in the muscle when we exercise it.

Also, when we finish a workout there is a build-up of lactic acid in the area exercised. This will cause soreness.

This day of rest in between workouts will give those muscles an opportunity to recover and repair itself.

30/01/2022

The recommended length of time we exercise is 150 minutes per week as per the CDC (Centers for Disease and prevention). That’s about 30 minutes five days each week. I believe we should increase that number to 45 minutes per day or 225 minutes per week. We can all find this amount of time. Remember it doesn’t have to be a continuous 45 minutes. You can break up this time into segments totaling 45 minutes through the day.

23/01/2022

Here is a trick some people used to get more physical activity done during the day. Give yourself a reward after finishing that activity. For example, make a goal of going to the gym a couple days per week and after a month of doing this splurge of a healthy meal at a five star restaurant. Be sure that it’s a healthy meal with minimal junk.

02/01/2022

There are no shortcuts to living a healthy life. It has to be a life-long endeavor.
The fat that surrounds our vital organ (visceral fat) is the most dangerous fat we can have on our bodies. This type of fat responds well to aerobic exercises and healthy eating.
Remember we can’t target or spot reduce extra weight but we can lose fat all over our bodies including the spare tire around our waist.
A calories deficit of 500 calories each day can usually lead to a loss of one pound each week.
Also, remember muscles weighs more than fat.

26/12/2021

Please be mindful of doing resistance exercises using proper weights and range of motion.
As a trainer who frequents many gyms, I often see members using incorrect form. Many times I am reluctant to point out this flaw because some members become indignant.
I encourage anyone who is either thinking about starting an exercise program or are already doing a regular program to be always careful of using proper range of motion. It will pay off in the long run with good health and help avoiding long-term injuries.

05/12/2021

There is a secret formula that can melt up to 15 pounds of body fat in the next six weeks. I call it my 'get ready for the wedding plan'.

Imagine you are going to be married in June or will be attending a friend's wedding and you need to look good for the event.

That winter fat hanging around the waist has to go.

Now is the time to start working on it.

The secret to shedding those love handles has not change for the last two hundred years and will always be the same . . . eat a healthy diet and increase daily activity. Don't expect to lose it by next week.

And if we could target the belly fat with sit-ups or crunches or some other method, we would all have a narrow waist with six pack abs.

Unfortunately, we can't spot reduce but we can lose weight over our entire body including getting rid of the spare tire around our mid-section.

Consistent workout habits are what will burn off excess fat from anyone's entire body, even when you periodically backslide with your diet.

30/11/2021

Stress affects all areas of our lives – both mentally and physically. We are built to withstand a certain amount of stress, however when we are in a constant state of stress it will take a toll on us.

We must take time out of each day to unload our mind of this harmful condition before it starts to affect our bodies.
There are several ways to do this.

The method I use that I find to be helpful is to do a half hour of meditation each evening before going to bed.

Pigeon-hole all those stressful situations from the day and deal with them one at a time.

Don’t carry problems to bed. Sleep will come easier. Deal with the problems in the mornig after a good nights sleep.

21/11/2021

One of the best all-round exercises that can help burn excess calories and build muscles at the same time is the squat.

This is a multi-joint/muscle exercise that targets the quads, glutes (butt), calves and is a stability exercise that requires core strength.

That's right. Your ab muscles also come into play when doing squats. Talk about a true multifunction exercise.

I would recommend doing them at least once per week. There are variations that can be done more than once each week such as calf raises or hamstring exercises but the squat is the 'mack-daddy' of them.

Fit for life