Fitness & Wellness

Working out burns calories and uses glycogen reserve, so naturally you’d be hungry after you work out. It’s one reason that exercise can help you shed pounds, but won’t do as much good if you’re not eating a healthy diet. That’s why it’s important to fuel up before you workout, to ensure you’re not building a ravenous appetite.

Avoid the problem of a ravenous appetite by snacking before a workout.

If you want to avoid that feeding frenzy that comes after you workout, eat before you start. You need at least 30 minutes between the time you eat and ideally, an hour. If you only have 30 minutes, eat light. Make it an easily digested carb, like a banana, and some protein, such as peanut butter. If you have longer, opt for more fuel like an egg and fruit or oatmeal with seeds, fruit and nuts added.

If you had a snack before you worked out and are still hungry, maybe you need to hydrate.

Sometimes, when you’re hungry, you’re really thirsty. Dehydration can occur during a workout if you didn’t drink water before you started or didn’t sip on it while you were working out. Thirst can trick the brain into thinking it’s hungry, so you eat, which gives you fluid from the food you eat, but often not enough to fill the gap. That means you continue to feel hungry. Always drink water before a workout, sip during that workout and then finish off your workout with a 12-ounce bottle of water. If the problem is hydration, you’ll notice your appetite disappearing.

The type of food you eat makes a difference in your level of hunger.

Carbohydrates digest more quickly than protein does, so you need a combination of both for your pre-workout food and your post workout meal. If you’re pushing yourself hard in endurance training, you’ll burn more energy, so you need more carbohydrates in your post-workout meal. You should have carbohydrates that turn to energy quickly, such as fruit and slower energy carbs like whole grain breads. You should get 3/4th of your calories from carbs and 1/4th from protein. If you’re doing weight training, you need more protein to rebuild muscle tissue, so a one to one ration or 2/3rds carbs and 1/3rd protein will do.

• When you eat before a workout, not only will you reduce that hungry feeling after you workout, you’ll also have a better workout because you’ll have more stamina and energy to give it your all.
• One way to ensure you stay hydrated is to drink a glass of water when you first get up, drink a glass before each meal (you’ll eat less), drink a couple of glasses an hour before you exercise and a couple after you’ve finished.
• Don’t just slam through eating, take the time to enjoy each bite. Chew each bite carefully and wait for cues that tell you that you’ve had enough to eat. Focus on flavor, but also on the feeling of fullness.
• At Iron Fit, we provide a wide selection of exercise options that burn calories quickly and help you reach your weight loss goal.

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

Exercise can help a lot of areas, including the breasts, but unfortunately, there are no exercises to lift sagging breasts and return them to their youthful perky appearance. However, you can give them a better appearance and reduce further effects of gravity. If you want to get back to that look from teens and twenties, only surgery can help. If you don’t fluctuate in weight, wear adequate support and exercises the muscles under the breasts, you can do a lot to improve your look and prevent future sagging.

Gaining weight is a good solution for those who are too thin.

Weight loss and stretched skin are real problems that cause sagging. A program of exercise with a diet high in healthy fat for weight gain can help those who are too thin, but unfortunately, for those overweight, shedding pounds can make the problem worse. The breasts contain fatty tissue, plus glands and ligaments that support it. The ligaments stretch, just as the skin does over time. That leaves you with wrinkled stretched skin. For those losing weight, sometimes the skin can get tighter, but not always. However, the changes to the other parts of the body make weight loss worth the effort.

Do exercises for the pectoral muscles to give a little lift to the breasts.

You need exercises for your pecs, but also for your back and shoulders, since good posture can make a difference, too. Some of the best exercises include strength training, such as body weight exercises. Do pushups, chair presses, chest flys with weights, T-planks, free-weight presses that include flat, decline and inclined. The elbow squeeze is another exercise to do. You’ll do more than just improve the profile of the breasts and make them look like they droop less, you’ll be toning arm muscles, improving posture and aiding in weight loss and improving health.

Hold a pose to tone your breasts.

The yoga cobra pose tightens your muscles in your chest and can also help core muscles. Lay on your stomach with the top of the feet on the floor and place your hands underneath your shoulders. Lift your head as you straighten your arms and hold the pose for thirty seconds. Lower and repeat. Try the Superman to tighten muscles while holding a ball in your hands. Lift the ball off the ground as you raise your feet and legs. Hold as you reach the top, lower and start again.

• You can eat healthy to help improve the appearance of your breasts, especially if you’re building the pectoral muscles. Eat quality protein and avoid fried food. Make sure you have all the vitamins and minerals with a healthy diet that includes plenty of fresh fruit and vegetables.
• While you’re working toward improving the appearance of your breasts, make sure you have adequate support, especially when you workout. A supportive brassiere that fits well is important.
• Massage oils can offer some benefits to help the skin on the breasts. Almond oil, soybean oil, fenugreek, clove and primrose oil are good for breast tissue, while the massage improves circulation.
• For a total program that includes weight loss and body toning, come into Iron Fit. You can get three free days or take our 28 day jumpstart program.

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

The concern for bone loss and osteoporosis has become far more prevalent. You can tell by the fact that Medicare provides a free bone density test. Bone loss doesn’t have to occur or take as much of a toll if you follow a few tips. While you may not be able to eliminate it completely or reverse some of the damage, you can build stronger bones by following a few of these tips to promote bone health.

What you eat makes a difference.

A healthy diet definitely can make a difference when it comes to bone health. While protein is an important part of a healthy diet, too much animal protein may actually be a deterrent to bone health. Some studies indicate a diet high in animal protein might lead to a loss of calcium, which is based on calcium found in the urine. However, studies refuting that show that it might be because there’s simply more calcium from the diet and it’s not calcium from the subject’s bones. While calcium is important, you also need other valuable nutrients to maintain bone density.

Are you getting enough sunshine vitamin?

Vitamin D should be readily available and nobody should have a deficit, unless they have a physical condition. That’s because the body uses the sun to create it. Of course, people in colder climates will have less exposure in the winter and chronic use of sunblocks will prevent the sun’s rays from starting the process. Getting smart sun exposure that allows a protective tan should be everyone’s goal. So should having adequate vitamin K2—not K1 that causes clotting—magnesium, phosphorus and other trace minerals. K2 is necessary to direct the flow of calcium to go into the bones, rather than leach out, magnesium and phosphorus play a role in bone production.

Boost your exercise time and add weight bearing exercises to keep bones healthy.

You may automatically think of weight lifting when you hear weight bearing exercise, but it can be something as mundane as simply walking. Weight bearing exercise makes the muscles work, which tugs at the bones and encourages the body to add more calcium to keep them strong and protected from breaking. So take a walk every day and make it a brisk one to boost your cardio and endurance, getting a double benefit. If you already have thinning bones, use low impact exercise, such as walking fast or even stomping your feet can increase the density of hip bones.

• Don’t forget your vitamin C. Not only will you boost your immune system, citrus fruit and vitamin C have been shown to help prevent bone loss.
• Is dairy out of your diet? Many people find that the older they get, the less they tolerate dairy products. If you drink alternatives, such as almond milk, make sure they’re fortified with vitamin D and calcium.
• Tackle hills and stairs with gusto. Going up and down stairs or on a hilly grade can boost the bone saving help that walking brings. Make it brisk and vary your speed to improve your endurance.
• You’ll love the kettlebell training we offer and many of the other exercises that help bone density. Come into Iron Fit for a free 3-day pass. If you have a physical condition, such as thinning bones, let your personal trainer know that, so he or she can create the perfect workout for your condition.

You can choose how you want to spend your retirement and new phase of life. You can sit back in the easy chair, watch TV, post and repost on social media or really make a difference in how you feel. You get to decide whether you want to continue on and accept gaining weight and feeling tired or fight back and boost your energy. You can build a new you in retirement, and even though it’s not easy, it can be fun!

You can enjoy your kids and grand kids without depending on them as your social outlet.

One of the problems of getting older is that your social circle tends to dwindle. You don’t see coworkers on a daily basis as part of your routine and often don’t get out with friends as much, since many of your friends don’t have the good health or ambition to get out and socialize. Even when your friends are available, many prefer not to leave the easy chair or their TV. You don’t have to depend on your family to be your social life is you decide to create a new you. Take a break from boredom and come to the gym. Everyone is friendly here and you’ll feel great when you leave.

Besides the social aspect, working out an getting fit after retirement has other benefits.

Sure, you won’t build muscle as quickly as you use to when you were young and might not even lose weight as fast, since you have less muscle mass, but you’ll still notice some great changes after just a few weeks and find there are other perks when you decide to create a new you. You’ll look younger, have more energy, lower your blood pressure and lift your spirit. Bone density improves, as does endurance and strength.

Any type of exercise is good for you, but a program that includes all types of fitness is best.

You have four basic types of fitness, endurance, strength, flexibility and balance. We provide a program that addresses all those types of fitness, to help you live better and more pain free. If you have limiting conditions, you’ll have a modified program that addresses that problem. You’ll find the variety of exercises and equipment will keep you interested and even excited to workout. I know many people who first use kettlebells, love not only their challenge, but also the fact they provide a whole body workout and address several types o fitness at once.

• You really can turn back the hands of time when you workout regularly. Exercise lengthens the telomeres, which protects the chromosomes and keeps you younger on a cellular level.
• Never give up. Life is always filled with surprises, some are good and some more challenging. As long as you keep striving to be a bit better every day, you’ll be amazed at how much you’ll accomplish. Make living healthy and doing something to make you healthier every day a goal.
• While working out is important, so is healthy eating. Take up the challenge to change your menu to more whole foods and ones that are good for you. If you hate cooking, making new types of salads is great!
• Don’t worry if you aren’t sure where to start. You can begin by taking a walk or even coming into Iron Fit where a personal trainer will create a program designed especially for your level of fitness, special needs and goals.

If you want to stay healthy as you get older do what many of my clients in San Antonio, Texas, do. Make smarter life choices. They know it’s never to late too start making lifestyle changes by working out, eating healthier, getting adequate sleep, drinking more water and more. In fact, you make the decision whether you want to be strong and fit or follow the path we normally attribute to getting older and get frail and weak.

Starting with a healthy diet is the first change to make.

It doesn’t take much thought to improve your diet. It starts by removing processed foods and replacing the food with whole foods. You might think that’s too much work, but you’d be surprised at how easy it is to do. If you have an air cooker, just toss in a chicken that has a slight coating of coconut oil and seasoning, flip it when you’re half way through and you have the meat for several meals. Hone your chopping and dicing skills to prepare fresh fruit and vegetables. Cut out sugar and soft drinks and replace them with fresh fruits. It’s not all you can do, but it’s a great start.

Begin a program of exercise.

Whether you come into my gym or do it on your own, just do it. If you’re completely out of shape, start simple. Take a walk every day and as the weeks pass, increase your speed and distance. You need strength training to prevent loss of muscle and osteoporosis. When you’re working out at home, if you don’t have weights, fill plastic milk jugs or detergent bottles with sand, adding more sand as you get fitter. Stretch more. The best way to get fit faster and safer is with a program of fitness based on your present needs, goals and fitness level. I can help you. Even if you’re completely out of shape, we have a solution to get you to your peak performance.

Drink more water.

I can’t emphasize this enough, drink more water. The older you are, the more susceptible to dehydration you are and even worse, the less thirsty you’ll feel. Signs of dehydration include feeling tired, dry mouth, headache, dizziness, mental confusion, dry skin, few or no tears and even increased hunger. Often thirst is mistaken for hunger. While not all cases of dementia occur because of dehydration, some do! You’ll flush out the toxins from the body and feel more alert when you drink more water. It’s especially important if you’re working out hard and sweating.

• A good night’s sleep is particularly important. If you don’t get adequate sleep, it not only brings on mental confusion, it can make you eat more by messing with your satiety and hunger hormones.
• What you drink is just as important as what you eat. Soft drinks can add pound and studies show that even diet soft drinks add inches to your waistline. That’s called visceral fat and the most dangerous type of fat.
• If you smoke, quit! It’s tough to do and can take a long time, but it’s worth it. If you drink more than a few drinks a week, cut back. I don’t even have to tell you the dangers of illegal drugs.
• If you’re confused or don’t know where to start, come in to see us at Iron Fit. We offer a free three day pass to see if you enjoy it and great low priced 28 day program.

Click here for more information today:  ironfitsanantonio.com!