Fitness & Wellness

At Iron Fit in San Antonio, Texas, we help you get fit faster. Our workouts are designed to build muscle tissue fast and get you in shape. No matter how much muscle tissue you have, excess pounds can hide your progress. If you have to lose weight, the workouts burn tons of calories, but you will get better results if you eat healthy. That doesn’t mean dieting. In fact, dieting can slow your progress. It means eating healthier and focusing on food that will help you stay fuller longer.

You need protein to build muscles and stay fuller.

Not only does increasing the protein in your diet provide the nutrients you need to build muscle tissue, but it also helps you feel full quicker and longer. Studies show that a high fiber diet increases the feeling of fullness and dulls your appetite. One reason may be its effect on your satiety hormones and hunger hormones. Another may be that it takes longer to digest. Studies show that when people increased their protein intake even modestly, they lost weight.

Fiber will fill you up and help you lose weight.

There are two types of fiber and both of them help you feel full, so you eat less. It remains intact in your digestive system and makes you feel fuller. Soluble fiber absorbs water and becomes a gel in your digestive system. It feeds the beneficial bacteria in your gut and slows digestion, so you feel fuller longer. Insoluble fiber isn’t digested in the body. It travels through the digestive system filling you up and adding bulk.

Don’t be afraid of fat.

People usually freak out when they hear that increasing the amount of fat in their diet may actually help them lose weight. It’s especially true if they purchase all the fat free products available. Fat keeps you feeling fuller longer because it takes longer to digest in the small intestines and slows your digestive system. It also is necessary for creating hormones that help burn fat. When manufacturers create fat-free foods, they replace the fat with sugar to make the food more palatable and sugar can make you pack on the pounds.

• Foods that contain high amounts of soluble fiber include beans, broccoli, apples and other fresh fruits and vegetables. Foods that contain insoluble fiber include bran from grains, berries, beans, and green peas.
• Avocados, nuts, olives and olive oil, ground flaxseed and fatty fish like salmon are high in healthy fat. They should be part of your diet. As a bonus, dark chocolate also falls into this category to provide a treat as you lose weight.
• A few foods high in protein include eggs, lean meat and poultry, fish, and nuts. Nuts and fatty fish are also good sources of Omega 3, a very healthy fat.
• Toss some beans into your salad, add an egg, and sprinkle it with nuts. Have a snack of Greek yogurt, nuts, berries, and bananas. You’ll be healthier and stay longer fuller.

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

If you’re doing all the things you think will help you lose weight and still are packing on the pounds, maybe you should try adding fat. Most people think fat will make you gain weight, but that’s not necessarily true for a number of reasons. Opting for fat free foods may be actually causing you to increase your waistline rather than help you lose weight. Why? Let’s start with one obvious reason. When manufacturers remove fat, it affects the flavor of the product. In order to make their product more palatable, they increase sugar and other easily digested and high calorie carbs.

Some fats are healthier than others are.

There are many types of fat. Some fats are unhealthy, but those are mostly fats altered in manufacturing, trans fats. Trans fats are hydrogenated, which changes the chemical bonding, creating health issues in your body. Those types of fats are often found in fast foods, pastries and other types of junk food. They provide no benefit for the body, except calories and may lead to health issues. There are naturally occurring trans fats in dairy and meat, which may provide health benefits.

Fats are necessary for weight loss.

There are many bodily functions that require fat. Fat helps cell growth, improves brain functioning, helps your nervous system, lubricates the joints, improves your skin and aids in producing hormones, some of which affect your weight. In fact, it’s necessary to achieve a healthy weight, since it aids in stabilizing your blood sugar levels.

Fat slows digestion and keeps you feeling fuller longer.

Those low fat items aren’t nearly as satisfying as the full fat foods and there’s good reason why. Fat slows digestion and takes longer in the small intestines. The longer it takes to digest a food, the longer you’ll feel full. Unlike carbs, which digest quickly and spike your blood sugar, which can increase the potential for insulin resistance that makes weight loss harder, healthy fat can boost metabolism and help you burn fat, without that empty feeling you get after eating carbs.

• Polyunsaturated fatty acids increase the markers that show you’re full or hungry. It boosts the satiety markers and decreases the hunger markers. Eating an avocado, filled with healthy fat, at breakfast has shown to reduce food intake for up to six hours.
• MCT—medium-chain triglycerides— a type of fat in coconut oil, metabolize differently than other types of fat. It’s used immediately for energy, rather than being stored as fat. It boosts your metabolism and causes you to burn calories.
• Opt for foods that are whole foods, closest to their natural state and not prepackaged or fast foods. Salmon, nuts, full fat yogurt and eggs are good options that will keep you feeling full longer.
• Fat is necessary for transporting fat soluble vitamins like vitamins A, D, K and E. Obese people have a shortage of vitamin D, but it’s not yet known whether the obesity caused the shortage or the shortage caused obesity.

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

Do you feel like your stomach is in knots? Are you often ill, catching every cold or flu that is in the area? Do you often feel anxious or depressed? Those are all symptoms of stress. Stress is the body’s response to danger. It causes the release of hormones that prepares the body to fight or run. That’s good if the danger is a wild animal or an attacker, but not good if it’s a traffic jam or an angry shopper. You can learn to deal with stressors, but sometimes, too many small things build up and you need to release it. That’s when you turn to exercise, since exercise is a great stress reliever.

Exercise burns off the hormones of stress and replaces them with ones that make you feel good.

People who workout at Iron Fit often are amazed at how angry they felt before they started their workout and how that all dissipated during the workout, leaving them feeling far better than they did before the anger and stress started. There’s a reason for that good feeling. Not only does the exercise burn off the hormones of stress, it also triggers hormones called endorphins, that make you feel good. Some call it a runner’s high. These neurotransmitters do function in the brain much like opiate drugs, providing the same pleasurable feeling that helps deal with pain or stress.

Sometimes exercise lets you quiet your mind.

Have you ever been so “into” your workout that everything else seemed to fade away? Maybe your mind was so focused that you only thought about each movement or the sound of your feet on the pavement. During that time, all the problems of the day disappear and your mind is truly in the moment. It’s like having meditation in motion and meditation is a good stress release.

Stress leads to anxiety and depression.

Recent studies show that exercise is a good adjunct therapy for both depression and anxiety. It’s believed that it’s because it helps eliminate the stress hormones that are often part of the problem. The body creates the feel good hormones that also help bring relief from the anxiety or depression. Several studies showed that just participating in moderate exercise three to four times a week can even help eliminate the need for medication.

You’ll help yourself both mentally and physically with exercise. Not only does it help your body by burning off the hormones of stress, it also helps build stronger bones, lower blood pressure, stabilize blood sugar, lower cholesterol and improves your self-esteem.

• Start your workout slowly. If you haven’t exercised before, don’t try to take on lifting too much or working out too long. If you’re lifting weights, allow your body a day or two to rest between sessions.
• Always check with your health care professional first before starting any program of regular exercise. In most cases, your doctor will approve. Always tell your personal trainer of any medical conditions before you begin.
• Have fun. If you make exercising more like a job, it becomes one more stress on your system. Incorporate fun activities into your fitness program, like hiking or basketball. It’s all about staying active and enjoying life.

For more information, contact us today at Ironfit San Antonio

You don’t have to want to lose weight to want healthy snacks. It’s good for everyone, whether it’s for more nutrition or just lower calories to lose weight. You can control the ingredients, so you know everything they contain and it doesn’t have to cost a fortune to make them either. Snacks play an important role in your overall nutrition and help you fill up, so you don’t eat as much during a meal or grab those sugar treats that are empty calories to fill in the void.

Get a piece of fruit for a sugar boost, fiber and nutrients, plus some type of protein.

Probably the easiest snack to make is one that involves fresh fruit and a source of protein. Apples and peanut butter are a favorite, but so is a slice of cheese and grapes or an apple. Unsweetened applesauce and cottage cheese or cantaloupe is another tasty treat. Try making a delicious treat with Greek yogurt chopped frozen black cherries (or other frozen fruit), walnut or other nut pieces and putting it in small mason jelly jars with lids. It will be ready to mix and serve with no added sugar and plenty of protein and nutrients.

Make your own special dip for those raw veggies.

Whether it’s raw fruit or vegetables, when they’re cleaned, cut and ready, they’ll be eaten. Create your own dip and you’ll know exactly what’s in it, so there’s no hidden additives or preservatives. Of course, when it comes to dip, serving size counts for those calorie counters. Consider bean dips or ones made with Greek yogurt. For bean dips, you can use almost any type of bean, but Canelli beans are a favorite of many. Use a food processor to mix and smooth the beans with olive oil, garlic, thyme, Italian parsley and chicken broth or make a yogurt dip with garlic powder, sriracha sauce, salt and pepper.

A smoothie packed with fresh fruit and vegetables can be a meal or a snack.

Smoothies are great when you’re in a hurry and don’t have time for a full meal, but they also make a good snack. Just toss fresh or frozen fruit and/or vegetables into a blender and turn it on. You can mix in ice, yogurt, frozen fruit juice or whatever you have available. Try throwing in a banana, frozen cherries, some milk or Greek yogurt, a bit of nut butter and a touch of vanilla extract and salt for a banana split smoothie. To make it a meal, you need ingredients that satisfy longer, like more protein and healthy fat.

• If you want to fill up, but not out, make sure your snack has healthy protein and healthy fat to keep you full longer. Nuts provide protein and healthy fat. Avocado provides healthy fat and loads of nutrients.
• If you want a super healthy and different type of dip for veggies, mash avocado with a little lemon juice, spices, salsa or Parmesan cheese. It’s nutritious and delicious.
• Make microwave popcorn that’s healthy. If you don’t have an air popper, you can still make healthy microwave popcorn. Put ¼ C kernels in a brown paper lunch bag and fold the top. Microwave until you hear the popping slow. Add spices or Parmesan cheese for flavor.
• Make your own healthy summer treat in Popsicle form. Create a creamy frozen treat with berries, cherries or other fruit blended with plain yogurt and frozen. Frozen banana rounds that are blended, smooth mimic ice cream flavor and texture without the calories. Add nuts to make it even better.

For more information, contact us today at Iron Fit

If you don’t spend much time outdoors, maybe you should reconsider that decision. There are a lot of benefits you can derive from getting more outside time, rather than spending all your time inside. The summer heat can be quite a deterrent, so early in the morning is a perfect outside time. Studies show that just walking around outside surrounded by greenery, such as in a park or woods, compared to walking city streets, provided a benefit for memory and mood. People walking in a botanical garden or park scored higher on memory tests by 20% compared to those walking in the city. Another study showed that walking in the glory of Mother Nature also helped depressed individuals remember better.

The great outdoors provides fresh air and stress relief.

How do you measure stress. One method is to measure the amount of cortisol in the system. Cortisol is a hormone created by stress. There are several studies that show that spending time in a forest can help lower cortisol levels, as well as improve memory. It’s often called forest therapy. There’s a reason many people escape the city on weekends and relax camping in the woods. It simply refreshes their system. In fact, workers with a window that has a natural view show improved job satisfaction.

You’ll be healthier with reduce inflammation when you spend time with Mother Nature.

The great outdoors is more than just relaxing and beautiful, it has the power to reduce inflammation, too. Inflammation occurs as a response to a threat on the body. It might be something as simple as catching your finger as you close the door or as threatening as a harmful virus or bacteria. You can get too much of this necessary function. The body can actually be damaged from increased inflammation, which ends with a wide variety of conditions from depression to cancer. One study showed that seniors that spent a week in the woods not only lowered inflammation levels, but also blood pressure.

Did you know that you could improve your eyesight with a trip to the woods?

Studies of 2,000 schoolchildren showed that children who spent time outdoors were less likely to develop nearsightedness and lowered the potential of it getting worse. That same protection wasn’t afforded to those that spent time playing sports inside, so the difference did not come from being more active. Another research study showed that increasing outside play during recess lowered the risk of nearsightedness by 8 percent.

• Getting out in the great outdoors also helped improve mental energy. You’ve heard of mental burn out, getting out in nature more frequently can help prevent that. In fact, once study found that just looking at pictures of natural settings can do it.
• Your immune system gets a boost when you spend more time in nature. In fact, one study shows that an environment that is heavily forested improves the immune function down to the cellular level.
• Several studies show that people who are exposed to more green areas tend to live longer. A Dutch study of 250,782 concluded that it improved the health of those who had more access to green areas.
• Japanese studies showed that people who lived in an area with more forest had lower mortality rates from cancer. That study was even controlled for smoking habits and socioeconomic differences.

For more information, contact us today at Iron Fit