Monthly Archives: April 2016

#Everyone is Talking about Detox Diets

“9 Ways to Support Your Body’s Natural Detox”

According to an article I found: “Detoxification support doesn’t need to consist of a rigorous plan; doing some or all of the following can support detoxification:”

  • Maintain adequate hydration with clean water.
  • Eat five to nine servings of fruit and vegetables per day.
  • Consume enough fiber each day from vegetables, nuts, seeds and whole grains.
  • Eat cruciferous vegetables, berries, artichokes, garlic, onions, leeks, turmeric and milk thistle, and drink green tea. These foods support detoxification pathways.
  • Consume adequate protein, which is critical to maintaining optimum levels of glutathione, the body’s master detoxification enzyme.
  • Consider taking a multivitamin/multimineral to fill any gaps in a healthy diet, since certain vitamins and minerals enable the body’s detoxification processes to function.
  • Eat naturally fermented foods such as kefir, yogurt, kimchi and sauerkraut — or take a high-quality probiotic — to help the body manage toxins from microbes that live in the gut.
  • N-acetylcysteine (NAC), a precursor to glutathione (the body’s master detoxification enzyme), is often recommended to support the body’s natural detoxification activity.
  • Maintain bowel regularity.

To read the entire article click on the title line at the top.

Catherine Bares

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#Quote of the Week-Value

“Strive not to be a success, but rather to be of value.”-Albert Einstein

As owners and managers we should be of value to our team members.  Are you providing that same level of value to your team as you request your team to provide to your clients?  What can you do to increase the value of your leadership?

As parents our children depend on us to provide them with valuable advice, feedback and guidance.  What can you do to increase the value of your parenting?

Happy Monday!

Catherine Bares

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#Did You Know-High Heeled Shoe Related

According to an article in the April 2016 edition of Fitness Journal; “High-heeled-shoe-related injuries contribute to approximately $3.5 billion spent annually in the United States for women’s foot surgeries, which result in 15 million lost workdays each year.”

Research has shown that wearing high heels can “significantly reduce ankle muscle movement, step length, total range of movement and balance control”.

Listen to the aches and pains in your feet, ankles and legs.  Give yourself a break from time to time and try wearing flats.

Catherine Bares

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#Another food tip-Tomatoes

Here’s another tip from Tim Skwiat, Head Nutrition Coach, BioTrust Nutrition:

“You may have heard that most fruits and veggies are better consumed raw instead of cooked, as cooking can reduce their vitamin and mineral content.  While this is true in many cases, it’s the exact opposite with tomatoes.  You see, tomatoes are rich in lycopene, a phytonutrient with many positive health benefits.  Unlike other veggies, cooking actually increases concentrations of lycopene in tomatoes, so enjoy tomato sauce, roasted tomatoes, and other cooked dishes with tomatoes more often!”

Catherine Bares

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#Did you Know? Greek Yogurt

Did you know the “water” you see settled on the top of the Greek Yogurt when you peel back the lid is actually whey that is packed with protein, vitamins, and calcium.  Don’t dump it!  Mix the watery whey back into the yogurt to avoid missing out on Greek yogurt’s fat-burning punch!

I sprinkle a little, plain cinnamon (no sugar added) and stir in with the whey.  It is scientifically proven that cinnamon:

  • helps control blood sugar levels
  • helps maintain insulin sensitivity
  • a VERY powerful antioxidant
  • may have antibacterial and antifungal properties

Top with Ezekiel, whole sprouted grain cereal for a little crunch. 🙂

Catherine Bares

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#Quote of the Week-Everyone needs to be valued

“Everyone needs to be valued. Everyone has the potential to give something back.”-Princess Diana 

Do you value your entire team? Do you show appreciation for the jobs that get done behind the scenes?  Never forget that everyone’s job is important and part of the reason for your success.

Happy Monday,

Catherine Bares

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#Eating Pre Sliced Strawberries

According to Tim Skwiat,  Head Nutrition Coach at BioTrust Nutrition:

“Did you know that it’s not just the foods you eat, but actually the way you EAT them that matters when it comes to maximum fat-burning?”

“For example, if you are eating pre-sliced strawberries, the fat-burning vitamin content of these sweet treats can be compromised due to prolonged exposure to oxygen.  Instead, when eating strawberries, it’s best to eat them whole (who doesn’t love biting into a juicy strawberry?), or at least wait until you are ready to eat to slice and dice them up.  One thing you DON’T want to do is slice them and then store them, consuming them over time, as this will surely reduce the fat-burning power of the great strawberry.”

Catherine Bares

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#Statements Women Should Read

Trainer, Jonas Deffes from NOLA Boot Camp sent this out today.  I thought it was share worthy! 🙂

Hey there! I can’t take credit for writing this one, but I thought it might resonate with you.

10 Facts Every Woman Should Know:

1. Everyone has rolls when they bend over.

2. When someone tells you that you’re beautiful, believe them. They aren’t lying.

3. Sometimes we all wake up with breath that could kill a goat.

4. For every woman unhappy with her stretch marks is another woman who wishes she had them.

5. You should definitely have more confidence. And if you saw yourself the way others see you, you would.

6. Don’t look for a man to save you. Be able to save yourself.

7. It’s okay to not love every part of your body….but you should.

8. We all have that one friend who seems to have it all together. That woman with the seemingly perfect life.  Well, you might be that woman to someone else.

9. You should be a priority. Not an option, a last resort, or a backup plan.

10. You’re a woman. That alone makes you pretty damn remarkable.

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How to Determine Optimal Intensity for HR Training

Heart Rate Training has been a focus point for me from the beginning.  I thought  I would share this blog from an ACE certified, long time, personal trainer.

“Determining appropriate exercise intensity is essential. After all, consistently exercising at too high of an intensity can create metabolic damage that results in overtraining, which can keep you from reaching your goals. On the other hand, exercising at too low of an intensity may not burn enough calories for weight loss or provide the necessary overload to improve aerobic capacity. Identifying the most effective training intensity for your needs requires understanding the role that heart rate plays in measuring the physiological changes happening in your body during exercise. Knowing how to measure and use your heart rate is essential if you want to get the best results from your exercise program. Here are a few considerations for how to use heart rate to identify the most appropriate exercise intensity for your needs and goals.

First, invest in a heart-rate monitor. If you are serious about your fitness, wearing a monitor can help ensure that you’re training at the right intensity to reach your goals. The most affordable monitors measure your heart rate only during exercise, while the most expensive models include a GPS system to track your distance covered, measure calories burned during a workout (it’s an estimate determined via an algorithm based on age, weight, gender and heart beat) or sync with your computer to store all of your training information.

There are different types of monitors, as well. Some use a strap around your chest to read the frequency of your heart rate and that information is transmitted to a watch, which allows you to see your heart beat in real time. Another type of monitor is worn on the wrist, eliminating the need for a strap. There is a slightly larger margin of error for these types of monitors, but wearing a strap around the chest can be uncomfortable, so it is nice to have that option. Many commercial cardiovascular machines will sync with your chest unit to show your heart beat on the display of the machine.

Once you’ve invested in a monitor you can use it to identify the most effective training zone(s) to use for your goals. A training zone is a range of heart beats and represents specific levels of exercise intensity. There are various models of heart-rate training zones that can help you determine the appropriate intensity for your needs. ACE recommends a three-zone model based on identifying the heart rate at specific metabolic markers, namely the first and second ventilatory thresholds (VT).

The first VT (VT1) is the point at which the body transitions from aerobic metabolism, which uses oxygen and fats to create adenosine triphosphate (ATP)—the chemical that fuels muscle contractions—to anaerobic metabolism. The talk test can be used to identify the heart rate at VT1 and Zone 1 becomes the training intensity where the body is most efficient at using aerobic metabolism. Wearing a heart-rate monitor allows you to perform steady-state (SS) exercise in Zone 1 at an intensity just below VT1, which will help you to improve your aerobic capacity and utilize fat as a fuel source at higher exercise intensities. The talk test is easy to perform and can be done on any piece of exercise equipment that allows you to gradually adjust intensity.

The second VT (VT2) identifies the heart rate at the onset of blood lactate (OBLA) and is often referred to as the lactate threshold. VT2 can be determined using a field test. Zone 2 becomes the heart rates above VT1, but below VT2 and is the intensity where your body most effectively uses anaerobic glycolysis—the breakdown of glycogen—to create ATP.

Zone 3 is at or above the OBLA and is where the body relies primarily on ATP stored in muscle. Two factors limit the ability to train in Zone 3 for any extended period of time. First, there is a limited amount of ATP stored in muscle that is quickly depleted and, second, there is a rapid accumulation of metabolic waste that quickly changes blood acidity. Training in Zone 3 should be followed by a period of time in Zone 1 to allow the removal of metabolic waste and the replenishment of ATP in the muscle cells.

High-intensity interval training (HIIT) is popular because it can help burn a large amount of calories in a short period of time. HIIT programs feature work intensities at or above OBLA (in Zone 3) with recovery periods below VT1 (in Zone 1). Even though you are exercising at a lower intensity, you are still burning calories in a Zone 1 active recovery interval because you are not only still exercising, but your body is expending energy as it works to remove waste and produce new ATP. Wearing a heart-rate monitor can help you determine that you are at the necessary exercise intensity to allow for an appropriate recovery after a high-intensity interval.

Steady-state (SS) aerobic training in Zone 1, SS anaerobic training in Zone 2 or HIIT in Zone 3 produces specific outcomes. In Zone 1, you can sustain low-to-moderate physical activity for an extended period of time. In Zones 2 and 3, the by-product of anaerobic metabolism accumulates quickly, which limits the length of time you can sustain exercise at those intensities. Training in all three zones will help you burn calories, but having the ability to measure your heart rate and knowing how to identify your training zones provides you with a customized workout plan based on how your body responds to exercise. Your specific training goals will determine which zones to use and how long to exercise in each. Keep in mind that exercising hard is only part of the equation. Knowing how to exercise smart by monitoring your training intensity can help you achieve long-lasting results.”

 

Pete McCallPete McCall ContributorPete McCall, MS, CSCS, is an ACE Certified Personal Trainer and long-time player in the fitness industry. He has been featured as an expert in the Washington Post, The New York Times, Los Angeles Times, Runner’s World and Self. He holds a master’s degree in exercise science and health promotion, and several advanced certifications and specializations with NSCA and NASM.

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#Wear Yellow to the Gym

I came across this tip in a fitness magazine a few years ago. 

  • Wear yellow to the gym. Surrounding yourself with bright colors can boost your energy and make you happy while training. Even a bright headband or tank top can make you feel more energized as you train.  Why not give it a try?

Catherine Bares

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