Fitness & Wellness

Practice Being Present

Published by superadmin on June 14, 2020 | Leave a response

If you’ve ever mentally wandered off in the middle of a conversation, thinking about work or other off topic things, or gobbled down food, not even tasting it, you need to practice being present. It might sound simple, but it’s not. It’s easy to slip back into not being present, so just accept it is going to happen occasionally. Just like any habit, practice makes perfect. Being in the present is all about focus and not allowing your mind to be distracted about the past or future events. It’s all about being in the moment and the here and now.

Being in the present is part of mindful eating.

Mindfulness or mindful eating is all about being in the present. It brings the mindful eater to a point where they focus on the food and savor every bite. Being in the present allows the dieter to truly enjoy a meal without focusing on restrictions. Instead, the dieter focuses on the flavor and each mouthful consumed. Choosing to be in the moment, the dieter eats more slowly and enjoys every bite, which often results in eating healthier food and eating less. Several studies show that this type of eating aided in weight loss and improved satiety.

You’ll reduce stress when you live in the present.

Whether its debt, self-consciousness about potential social blunders or worrying about health or that of family members, it all causes stress and all comes from either living in the past or the future. When you learn to relax and truly be in the moment, much of the stress discontinues. You listen to the other person and that improves understanding. You deal with each situation immediately, rather than mulling it over later, interfering with other parts of your life. It helps reduce anxiety, depression and lack of self-confidence.

Living in the moment can actually save time.

Have you ever left clothing on the bathroom floor, when it would be just as easy to put them in the hamper? Avoiding subtracting balances in your checkbook either immediately or daily can also mean more work later or even failure to identify a shortage of funds. Being in the moment helps you realize the prudent thing to do and gives you the reward immediately with a sense of self-appreciation.

When you live in the present, you learn to identify the things that really bother you. You notice your mental and physical reaction to specific things, such as that feeling when you hear the word taxes. It helps you identify things that make you uncomfortable and deal with them.
Being in the present also aided in weight loss because people were more aware of the mindless eating they had previously done. It makes you more aware of whether you’re hungry or simply reaching for food out of habit.
Living in the present makes you far more comfortable with social interaction. You focus more on conversation and what’s occurring at the time, rather than worry about how you look or what others are thinking.
Your workout will become easier. You’ll no longer worry about how you’ll feel at the end of 20 repetitions, since your focus will be strictly on the one you’re doing. It keeps your mind focused on simply finishing the repetition you’re doing, not the future repetitions.

For more information, contact us today at Iron Fit San Antonio

Posted in Fitness & Wellness

Do You Have To Give Up Potatoes If You Have Diabetes?

Published by superadmin on June 4, 2020 | Leave a response

Whether you’re in a home in San Antonio, Texas, or a restaurant across America, there’s a keen focus on main dishes and soups that start with potatoes. It’s one of America’s favorite foods. While potatoes aren’t the healthiest option for those with diabetes, it doesn’t mean you have to completely give up potatoes. Potatoes do have many health benefits. They are a good source of fiber, rich in B vitamins and potassium. While they are high in carbs, there’s no reason to assume you can’t eat them if you’re diabetic, but do have to consider many things, especially frequency, serving size, preparation and the effect on blood sugar levels.

How do potatoes affect blood sugar levels?

Potatoes, like all carbs, can cause an increase in blood sugar levels. As they break down, they become simple sugars and when those sugars end up in the blood stream, they can cause a spike. In most people, it’s not a problem, but for diabetics, the process doesn’t always occur as smoothly. The sugar remains longer in circulation without entering into cells. That can lead to high blood sugar levels and poor management of diabetes and complications.

You need to consider the entire diet when considering potatoes.

The potato isn’t the only carbohydrate in the diet for most people. There are many other types of carbs and it’s the total amount that needs to be considered. You also have to consider how the potato is prepared. If you ate it raw, you’d only have 11.8 grams in a half cup serving, while microwaved potatoes contain 18.2 grams and deep-fried (America’s favorite French fries) contain 36.5 grams per half cup.

Consider the potato as part of your meal when calculating carbs.

You are going to have a difference in the number of carbohydrates per potato, based on the size of the potato, so portion control is extremely important when making calculations. However, the potato is only one contributor to the number of carbohydrates eaten. Consider the amount of carbohydrates compared to other foods, such as a small apple that’s 20.6 carbohydrates compared to a small potato that’s 30.

When choosing your meals, consider this. If you substitute a cup of cooked rice for a potato, you’re only saving about 2 grams of carbohydrates. However, comparing a potato to a can of cola, which is 38.5 grams, eating a baked or boiled potato could be a big carbohydrate savings.
The variety of potato makes a huge difference in the GI—glycemic index—and the GL—glycemic load. Boiled potatoes are better than fries, while Nicola or Carisma potatoes are better than Russet when you consider the GL.
You can lower both the GI and GL of a potato by leaving the skins on, which adds extra fiber. Adding vinegar or lemon juice also does it, as does consuming potatoes with fats and proteins, which slow the digestion, keeping the rise in blood sugar lower.
Eliminating fried potatoes, such as hash browns or potato chips, reduce unhealthy fats. People with existing diabetes are already at risk for heart disease and other risks posed by fat, so minimizing this type of food is important.

For more information, contact us today at Iron Fit San Antonio

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When Feeling A Little Bloated Can Be A Good Thing

Published by superadmin on May 28, 2020 | Leave a response

If you get up from a meal feeling like your stomach is ready to pop or that if someone poked a pin in your belly, you’d fly around the room like a released balloon letting the air out. Nobody likes to feel gassy or bloated, but sometimes, feeling bloated can be a good thing. That’s right. Besides the fact that it encourages you to walk off the bloat, the key to why it’s good, lies in the reason you’re bloated. If it came from eating a diet that’s based on less animal products and is more plant-based, with a higher fiber content, just appreciate the fact you’re improving your health and realize that it won’t always feel that way.

More plant-based food means more fiber.

Food that sticks around for a while tends to cause gas. Plant-based foods, particularly those high in fiber fit that description. People can’t digest fiber, but the bacteria in their digestive system thrives on it. It occurs because the bacteria are digesting it and their bi-product is gas. It’s a pre-biotic that helps build healthy colonies in your colon. You not only get the benefit of better health; you also feel full longer when you eat high fiber food.

Some macronutrient-type fiber creates more gas.

A small study on bloating found that people switching from a diet low in fiber to in high in fiber all experienced some bloating. There was a difference, however, in which type of macronutrient fibers gave them the most gas. People who ate fiber that was rich in protein, like seeds, peanut butter, bens and nuts, tended to have far more bloating and gas than those who ate food like oats, brown rice and whole grains, which are carbohydrate-rich sources. In fact, the difference was significant. The higher protein fiber increased bloating by about 40%.

It’s all about timing.

The body needs the right type of bacteria to digest a high fiber meal. If you don’t have enough of those, the result is bloating. By introducing fiber into your diet slowly, you’ll reduce bloating and let your body ease into a higher fiber diet. Slowly increase the fiber and make sure you drink plenty of water. There are two types of fiber, soluble and insoluble. The soluble fiber attracts water and turns to a gel. Insoluble adds bulk. Adding water helps replenish the fluid required for soluble fiber and keeps your system moving, while preventing gas.

Everyone is different and so are the microbiome in their gut. You may find that certain high fiber foods give you more gas than others, based on the type of bacteria that’s most prevalent in your stomach.
Sometimes, it’s not what you eat that gives you gas, but how fast you eat. You may be swallowing air when you’re eating fast. Slow down, be aware that other things like chewing gum, drinking through a straw and smoking also cause you to swallow air.
If gas becomes a serious problem and slowing down didn’t help, try moving after meals. Simply walking around can help aid digestion and relieve much of the bloating you’ve experienced.
Introducing fiber into the diet too fast can do more than just create bloating and gas, it can cause constipation. Increasing your water intake as you increase your fiber intake helps prevent this.

For more information, contact us today at Iron Fit San Antonio

Posted in Fitness & Wellness

The Link Between Sleep And A Strong Immune System

Published by superadmin on May 16, 2020 | Leave a response

Whether you’ve made changes in your lifestyle by eating a healthier diet, hydrating and exercising regularly, you may be one of the millions of Americans that fail to get adequate sleep. Many people even pride themselves in burning the candle at both ends. What they and millions of others don’t understand is the connection to sleep and strong immune system. Lack of sleep can also cause other health issues, too.

When you sleep, your T-cells create cytokines.

Cytokines are a protein that responds to infection and inflammation, providing a stronger immune response. When you sleep, they’re not only created, they’re also released, so your immune response is doubly compromised. Without them, you’re leaving yourself open to seasonal flu, colds and other diseases. In fact, they also make flu vaccines less effective.

In order to kill a virus or cancer cells, you need more sleep.

When you’re under stress, hormones like cortisol, adrenaline and noradrenaline are created. These hormones and pro-inflammatory prostaglandins prevent T-cells from sticking to cancerous cells and cells that are infected with a virus. The T-cells need to be able to stick to the cells to do their job as part of the immune system. When you sleep, levels of those hormones are lowest, allowing the integrin stickiness to occur, and providing more direct contact with the T-cells to boost your immune system.

Sleep helps you eat healthier and maintain weight.

If you’re overweight, you’re far more susceptible to many diseases, even some that don’t possibly seem related, like viruses. When you skimp on your hours of rest, it affects your hormone balance of leptin and ghrelin. Leptin is the hormone that makes you feel full. Ghrelin is the hunger hormone. Lack of sleep suppresses the leptin and increases the amount of ghrelin, so you’ll eat more. Of course, the more you eat, the more weight you gain. To make matters worse, people who lack sleep often reach for sweet treats for instant energy. Refined or added sugar also compromises the immune system.

You need at least seven hours of sleep on a regular basis, if not more. Lack of it triggers a stress response and the release of hormones that can negatively affect your health.
The quality and quantity of sleep changes as you age. The older you get, the less rested you may feel, even after a full eight hours.
If you sleep less than seven hours of sleep for three consecutive nights, it affects the body as badly as missing an entire night’s sleep. Even reducing your sleep to five hours a night regularly, increases your risk of dying.
Chronic lack of sleep can cause insulin resistance, increase levels of cortisol, encourage weight gain, inhibit blood sugar regulation, increase inflammation and cardiovascular disease.

For more information, contact us today at Iron Fit San Antonio

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Positive Mental Thoughts Are Necessary For Wellness

Published by superadmin on May 3, 2020 | Leave a response

You don’t have to live in San Antonio, TX, to fret about things, worry about things and even to stay up all night with thoughts of things they can’t control. It’s somewhat human nature. In fact, so much so, for centuries, the hierarchy in various religions spent hours learning how to mellow out and focus on the good in the universe. Today, we are finding more and more reasons to develop a happier attitude and positive mental thoughts. It’s not only important for your spirit, it’s important to your overall wellness.

Positive mental thoughts aren’t positive thinking.

There’s a big difference between saying everything is wonderful and you’ll be alright if your house is on fire and you’re sitting in the chair waiting for the firemen, rather than leaving the house and focusing more on positive things than all the negative in your life. You can’t solve problems without looking at what went wrong. However, stressing over it to the point of inactivity or keeping your mind honed into negative things that are out of your control won’t help either. It simply causes stress and stress causes illness.

Uncontrolled anger, fear and worry can raise blood pressure and more.

One of the supplementary treatments for high blood pressure that’s becoming more popular is meditation. Exercise is also another recommendation. Both help relieve stress. Chronic stress creates an imbalance in the body’s hormone levels. It decreases lifespan and shortens the telomeres on the DNA, which prevent damage that causes aging and disease. Stress creates digestive disease and reduces the effectiveness of the immune system and the body’s ability to fight disease.

You don’t have to be out of control to feel the effects of anxiety and depression.

A large group study showed that even mild stress that’s chronic could shorten your life and cause you to be 20% more likely to die in the next ten years. Another study adjusted for pre-existing conditions that were likely to cause a negative attitude and also shorten lifespan. What did the most recent study find? If you remove the people that already had conditions that likely induced stress, adjusted for smoking, pre-existing anxiety and depression, smoking, excessive drinking, weight and exercise as well as health conditions, the study showed that there was a 29% increased risk of people dying from heart disease and stroke earlier with even mild distress. Moderate distress increased that risk to 43% and high stress raised it to 94%

Combat stress with healthy lifestyle changes. Exercise burns off the hormones of stress, while also lengthening telomeres.
Find ways of meditating or clearing your mind, such as self-hypnosis, relaxation techniques, and breathing techniques. Even having a pet can lower anxiety levels.
Take an attitude of gratitude. When you’re focusing on negative, that’s what you’ll see. Wake up each morning and make a mental list of ten things you’re grateful for having in your life.
Developing a positive attitude helps build strength for tough times. It doesn’t deny hard emotions but builds the strength to know they can overcome the challenges that face them, and it will make them better for having done that.

For more information, contact us today at Iron Fit San Antonio

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Find your Work-Life Balance

Published by superadmin on April 26, 2020 | Leave a response

If you constantly stress out at home about situations at work, you probably don’t have a good work-life balance. There is a critical balance for people between the demands of a working life and those of a personal life. Too little work can lead to inadequate income, lack of sense of purpose and lack of job security. However, in America, the pendulum tends to swing the other way, favoring work over other aspects of living.

Do you find you’re constantly answering work emails at home?

That could be a sign that your work has invaded your personal life. It can also mean you’re apt to burnout and not perform as well as you should. People need a respite from work to clear their minds and regain their sense of self that doesn’t have to do with a paycheck or their employer. When you allow your work to infiltrate your life, you’re out of balance. If you’re working long hours or having work related incidences interrupt your time off, you need to find a way to correct the situation. Talk to your employer if the situation isn’t temporary and potentially getting worse. Adopt a team approach where supervisors share responsibility and all after hours emergencies go to the supervisor of the night.

Your family will appreciate the change and so will your employer.

If you leave your work at the office and don’t carry the problems with you, it does two things. It provides you with an opportunity to give your family and/or friends the full time they deserve, while giving your brain a much-needed rest. Your employer will appreciate your new-found focus when you’re in the office and children, spouse or friends will enjoy the person that cares about them and is present in the moment.

Your health can suffer from focusing too much on work.

Your immune system doesn’t function nearly as well when you’re under stress. Stress causes a wide variety of symptoms and can leave you more vulnerable to conditions such as the flu, cold or even life threatening conditions. If you have a poor work-life balance, you’re more prone to illness, which means more missed days at work or working less efficiently when you’re there.

When you’re at your busiest at work, it’s the most important time to ensure you’re eating healthy and working out regularly. Unfortunately, it’s also when time is most important. Planning meals ahead and getting into the routine of working out, before the rush occurs, helps.
If you’re having problems letting go of the stresses of the day, a tough workout can help. It burns off the hormones of stress and can revitalize you and help you clear your mind.
There’s been a lot of research into the imbalance of work and life. Four day work weeks, working from home a day or two a week or job sharing have been some methods of that have proven helpful.
To avoid working yourself to illness, you can prioritize tasks by urgency and ensure that your family/social times, workout and healthy diet are top priorities.

For more information, contact us today at Iron Fit

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Lifting Techniques, Proper Weight Placement And Posture

Published by superadmin on April 13, 2020 | Leave a response

The first things we focus on at Iron Fit in San Antonio, Texas, are lifting techniques, proper weight placement and posture. Those factors are important whether you’re lifting a box, a child, barbells or kettlebells. In other words, they’re always important. You’ll help prevent injuries when you use proper form. Proper form allows you to work on those muscle groups you intended, workout longer, prevent muscle imbalance and injuries. It helps you stay safe so you can workout longer and progressively get stronger.

Warm up first before you start.

Start by making sure your muscles are ready for the workout. The warmup can get your cardiovascular system going and increase the flow of blood to your muscles. It helps loosen tendons, ligaments and joints. Warming up can be as simple as jogging lightly or any other aerobic exercise. Don’t try to lift too much too soon and focus more on quality, rather than weight and quantity. You should start with a weight you can lift approximately 12 to 15 times comfortably. It’s better to go too light when you’re learning proper technique, than to make the mistake of going too heavy.

Proper form is top priority.

When you’re lifting weights, you need to ensure you’re moving through your full range of motion for your joints. Rather than pushing through lifting heavier weights, with a potential for injury. You need to focus on form when you’re just beginning. Good form doesn’t guarantee you’ll never have an injury, but it reduces the chances significantly. Don’t forget, proper form is important outside of the gym, too. It’s also important when you’re taking or replacing weights from the rack.

Good posture is important both in and outside the gym.

When you focus on good posture, you’ll prevent abnormal wearing of joints, ensure your joints and bones are correctly aligned so muscles are properly used and relieve stress to the ligaments in the back that maintain the joints in the spinal column. Good posture also helps prevent early fatigue due to more efficient use of the muscles, which means less energy is used. Not only does proper posture help prevent the spine moving to abnormal positions, it helps reduce the potential for backache.

How you breathe while lifting makes a difference. Don’t hold your breath. As you lift, breathe out and as you lower the weight, breathe in.
Workout slower, especially at first. An unhurried, controlled way and taking it slowly helps you isolate the muscle groups you want to work, rather than depending on momentum.
Make sure you work all groups of muscles in your program. If you’re working with a personal trainer, the trainer does that for you. If you’re working out on your own, balance your workout for opposing muscles and include muscles in the hips, legs, chest, back, abdomen, shoulders and arms.
Make sure you take at least a day break after strength training to ensure your muscles have time to repair and recover. Never work the same muscle groups two days in a row.

For more information, contact us today at Iron Fit

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Confidence In A Gym Environment

Published by superadmin on April 3, 2020 | Leave a response

If you find that you’re putting off getting started with your workout program because you lack confidence in a gym environment, it’s time to change your thinking. Too often people use the excuse that they aren’t comfortable in a gym because they don’t know how to workout, feel out of place because they’re overweight or they don’t have the toned body they want. Some feel that others will stare or laugh at them due to their lack of knowledge or physical condition. While those may be your excuses, they’re also the reasons you need to workout.

If you’re afraid you can’t do the workout or embarrassed by being too out of shape, start at home.

Some people worry they won’t even be able to do a complete workout at the gym. For those people, starting slowly at home could be the best route to take to give them confidence. You can start slowly by simply ensuring you’re walking at least a half hour a day. As you get stronger, walk faster or longer. You can even break the walking to three sessions that last 10 minutes or more. Try a few bodyweight exercises at home, such as planks or squats.

Just don’t worry about what others think.

I am in the gym continuously and feel that everyone at Iron Fit is non-judgemental. Each person is focused on their own workout and they don’t have time or the inclination of watching anyone else. In fact, if anything, people normally have empathy for the newbie, remembering their days of confusion and discomfort.

If you’re concerned that you don’t know what to do, get help from an expert.

Most people aren’t experts when it comes to exercise. It’s why there are personal trainers. Our personal trainers work with people in smaller groups and help them not only know what exercises to do, but also teach each person proper form, so they get the most from the workout and have the least potential for injury. That’s one reason you get fast results. We never push you past what you can safely do, but do help you reach your goals faster.

When you workout with a trainer, the trainer assesses your level of fitness and creates a workout that’s directed at your weaknesses, while building on your strengths.
Workout with a friend. A workout buddy can make all the difference. Not only do you feel more comfortable when you know someone, the workout buddy will keep you accountable for going.
Dress for the part. You don’t have to go out and buy the latest workout outfit, but make sure you have comfortable clothes that breathe and wick sweat. Having the proper shoes is important. When you look good, you feel more confident.
When you sign up to workout, check with the employees for the time that will have the least number of people. Working out when the gym is less crowded can help relieve some of the discomfort that comes from lack of confidence.

For more information, contact us today at Iron Fit

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Protein Powder Vs Protein Water

Published by superadmin on March 25, 2020 | Leave a response

I’m always glad to help clients in San Antonio, Texas, when it comes to fielding questions on the latest fitness craze or health food or drink. Recently, some of my clients have asked about the benefits of protein water and whether it’s as good as simply using the protein powder and making a shake. There’s a lot of reasons to use both. Most protein water is whey protein isolate that’s taken from cow’s milk and then it’s added to water. The protein water doesn’t always have to start with whey protein. It can be made of other types of animal-based proteins or plant-based, which is good for people with lactose intolerance or dietary needs.

Protein powder is often versatile.

What’s the difference between protein powder and protein water? The water! Protein powder is solid and can be scooped out, added to your favorite food or drink, whether it’s almond milk, yogurt or even fruit juice. You know exactly the amount you add, so tracking calories and amount of protein consumed is easy to measure. You can use it in snacks, desserts, baked items and smoothies. Protein water is ready to drink and premixed, which makes it easier.

Not all protein powder or protein water is alike.

Just like anything, there are quality, taste and content issues with both types of protein. Some protein water is actually high in calories because of sugar added and artificial flavoring. Avoid brands of protein water that have a lot of artificial additives if you’re consuming it frequently. Whether you’re buying protein powder or using protein water, read the label first. Make sure it’s pure and the right choice for your needs.

Using protein water could be a good alternative if you’re trying to shed a few pounds.

If you’re reading labels, you’ll find that some protein water is far higher in calories than others are. People trying to drop a few pounds, while building muscle tissue, need to monitor each calorie carefully. If you’re using protein powder in a shake, it might be far better to switch to protein water and choose a low calorie option. You’ll get the protein intake you need after a tough workout without the extra calories.

While you could make your own protein water by simply adding protein powder to water, it often doesn’t have a desirable taste. Many types of protein water have addressed that issue, but in the process, added calories, too.
With added protein in so many products, drinking protein water may be overdoing it. Be careful about the number of protein consumed regularly, particularly if you have kidney or difficulty metabolizing protein.
If you want an easy to use recovery drink or food, protein water could be your go-to choice. However, whole food like Greek yogurt or even a chicken breast would provide even more nutrients and just as much protein and a side of plain water would be healthier.
While protein powder is more versatile, protein water is easy to use. Like all types of proteins, used occasionally, rather than replacing whole food protein intake, is the key to success.

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Malfunctioning Digestive System?

Published by superadmin on March 15, 2020 | Leave a response

If you have a malfunctioning digestive system, you probably hate the way you feel after you eat and even limit your diet because of it. There are a lot of different degrees of dysfunction, so I’m just going to address things like bloating, heartburn, gas, diarrhea and constipation that are uncomfortable, but not serious. While all reoccurring problems should be discussed with your health care professional, if the issue is determined to be minor, but ongoing, making lifestyle changes may be what you need.

Exercise may be a top priority for your digestion.

If you’re bloated or gassy, nothing sounds less desirable than doing jumping jacks or sprinting down the road. However, exercise could be extremely helpful with the condition. Walking can be extremely helpful after a meal. There are studies that show that walking helps move the food through your system after a meal and lowers blood sugar levels. It also helps pass gas through the system, to eliminate that bloated feeling. Intense exercise isn’t recommended, however, since it can create more digestive problems.

Regular exercise helps digestion in the long range, too.

A program of regular exercise can help strengthen your digestive system. It can help with constipation and strengthen the muscles in the system. It can increase the beneficial microbiota—digestive bacteria and etc.—that aids with digestion and help lower the risk of colon cancer. That improvement in the microbiome can make digestion better, eliminating much of the gas and distress you may have had months earlier. Regular exercise has proven to help relieve gas, stomach cramps, constipation and heartburn.

Your belly bugs will be happy when you eat healthier.

Your gut contains microbiome that is responsible for a vast array of functions from boosting your metabolism to digestions. You couldn’t survive without them. Not only does exercise help boost the friendly ones, so does what you eat. Increasing your fiber intake helps. Be careful when you do that. Increasing it too much at one time can have a negative effect. Fermented food can help improve your gut microbiome. Choose food like kefir, yogurt, sauerkraut, and kimchi. Increasing fresh fruit and vegetables that are high fiber also helps.

There are two types of fiber, soluble and insoluble, which help the digestive tract. Soluble fiber turns to a gel when mixed with water and insoluble fiber provides bulk. Both help prevent constipation.
Drinking plenty of water can help digestion. Your body needs water to help food break down after a meal so it can absorb the nutrients. It also helps keep stool soft to help relieve constipation. Drink eight 8-oz glasses of water a day.
Cut out sugar. Sugar decreases the number of healthy bacteria and feeds the harmful microbes that interfere with digestion.
Take a short break from eating. Studies show that intermittent fasting can help all of the body, including digestion.

Posted in Fitness & Wellness