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Archives for : fitness

AVOID WEIGHT GAIN DURING MENOPAUSE

Avoid Weight Gain During Menopause

The general rule of thumb is that, as a woman, you will gain one extra pound each year as you approach menopause. If it isn’t kept in check, this weight can really add up and lead to being overweight or full-blown obesity; the problem is compounded if you are already struggling with your weight. The good news is that there are some things you can do if you want to avoid weight gain during menopause.

It’s important to understand that this weight gain is caused by a lowered production of estrogen. The body reads the change in hormone levels as a signal to start storing more calories and this leads to gaining weight. It makes sense that if you could prevent the estrogen from being decreased (or make it so it doesn’t decrease it as much), then you wouldn’t gain as much weight.

Menopause & Weight GainThere are several products on the market that are made to help decrease how much estrogen is lost. Some of these are natural remedies based on plant estrogens, while others are synthetic. That doesn’t always mean that one is necessarily better than the other, but it does mean that you should consider your alternatives carefully.

Hormone replacement therapy is big business, and some of the “cures” are questionable. However, many women have seen major improvements in their lives after taking something (natural or synthetic) to help their hormone levels. Not only do they find that they feel better, but many of them have also reported losing weight.

Apart from the natural gaining of weight associated with getting older, it’s also possible that some women going through menopause gain weight do to a lack of energy. While they used to be able to make it through a busy day and still have energy left over, they now find that they just don’t have the same “get up and go” that they once had. So, what’s one of the best ways to get more energy? Exercise!

It may seem counter-intuitive that exercise would give you more energy, when you need the energy to exercise in the first place. There may be some truth to that, but you need to take it on faith: regular exercise will increase your energy level. You don’t have to run a marathon, just participate in activities that get your heart pumping and you will soon notice a positive difference. Exercise burns calories, which will also help you to avoid weight gain during menopause.

Using the above tips will go a long way to improving your health and avoid weight gain during menopause. Of course just reading about them isn’t enough; you have to actually follow through on them if you want to realize the benefits that they provide.

Warning: You must talk to your doctor before you make any changes to your diet or before you start trying to avoid weight gain during menopause.

Secrets to Enjoying Exercise

Secrets to Enjoying Exercise

If you are like most folks, the mere thought of exercising is enough to have your mind make up all sorts of excuses why you should not, could not, and potentially will not exercise. However, there are some secrets and tips to really begin to enjoy exercise to its fullest.

Grab a Buddy

Often times we can view exercise regimens as solitary confinement – like a sentence we have to endure all on our own. Guaranteed you have a pal or co-worker who feels exactly the same way. The old adage that misery loves company would apply in this situation. However, once you get together with a friend to exercise and actually go to the gym or take that power walk or a Group class, you will begin to see how much fun it really is and begin to enjoy exercising.

Change your View of Exercising

Only you have the ability to change how you perceive something. Only when you have associated positive thoughts and feelings with exercise will you begin to override the negative connotations with exercising. You will find that excuses such as being tired or not having enough time will be outweighed by feelings of accomplishment such as recognition that you burned 500 calories that night or even the simple fact that you feel energized and were glad you went.

FunFocus on the positive results and feelings you get the first time you go to exercise and bring that feeling back up to the forefront of your mind the next time you are heading out to exercise.

Be Creative

Be creative with your exercise routines and regimens. You do not have to think about gigantic machinery that you are unfamiliar with or a gym full of strangers. Find something you love to do and incorporate that into exercise. For some, that is walking briskly and for others it is dancing your heart out. Dance is not only a creative outlet, it is also one that will burn hundreds of calories. Even if you are not a professional dancer, taking a swing class or a jazz class is only the beginning to discovering one of the secrets to enjoying exercise.

Make a Date with Exercising

If you leave exercising to a chance date or time, you will more than likely set yourself up for failure. Make a specific date and time for exercise, whether you go out to the gym or do it at home. Write in on your calendar, put it on your to do list and commit to it. After you are done, you will be glad you did.

Secrets to Enjoying Exercise

The Secrets to Enjoying Exercise

If you are like most folks, the mere thought of exercising is enough to have your mind make up all sorts of excuses why you should not, could not, and potentially will not exercise. However, there are some secrets and tips to really begin to enjoy exercise to its fullest.

Grab a Buddy

Often times we can view exercise regimens as solitary confinement – like a sentence we have to endure all on our own. Guaranteed you have a pal or co-worker who feels exactly the same way. The old adage that misery loves company would apply in this situation. However, once you get together with a friend to exercise and actually go to the gym or take that power walk or a Zumba class, you will begin to see how much fun it really is and begin to enjoy exercising.

Kinetix Personal Training - El Paso, TX

Change your View of Exercising

Only you have the ability to change how you perceive something. Only when you have associated positive thoughts and feelings with exercise will you begin to override the negative connotations with exercising. You will find that excuses such as being tired or not having enough time will be outweighed by feelings of accomplishment such as recognition that you burned 500 calories that night or even the simple fact that you feel energized and were glad you went.

Focus on the positive results and feelings you get the first time you go to exercise and bring that feeling back up to the forefront of your mind the next time you are heading out to exercise.

Be Creative

Be creative with your exercise routines and regimens. You do not have to think about gigantic machinery that you are unfamiliar with or a gym full of strangers. Find something you love to do and incorporate that into exercise. For some, that is walking briskly and for others it is dancing your heart out. Dance is not only a creative outlet, it is also one that will burn hundreds of calories. Even if you are not a professional dancer, taking a swing class or a jazz class is only the beginning to discovering one of the secrets to enjoying exercise.

Kinetix Personal Training - El Paso, TX
Make a Date with Exercising

If you leave exercising to a chance date or time, you will more than likely set yourself up for failure. Make a specific date and time for exercise, whether you go out to the gym or do it at home. Write in on your calendar, put it on your to do list and commit to it. After you are done, you will be glad you did.

Hire a Personal Trainer

If all else fails and you’ve trialed and tested the above secrets contact me. I’ll get you to where you want to be. Sometimes we all just need that extra push along with professional assistance.

Will You Quit This New Year 2015?

Another year has passed us by. Although many of us have new plans for 2015 such as losing weight, staying fit and getting stronger this can definitely be a task at hand and is always easier said than done!

As an impatient society of instant gratification we must understand that proper planning and accountability will always impact our results in reaching our own personal health and fitness goal(s). The old cliche of “proper diet and exercise” still remains and will always remain just as the law of gravity and science of anatomy always will. 80% nutrition and 20% exercise is key. This of course does not necessarily mean that sticking to salads, yogurt and egg whites is all you’ll ever need and will be limited to.  Not all diets, training regimens and exercises will work for everybody so it’s crucial you learn how to eat, when to eat and what to eat as well as train. You must learn how to “read” your own body.

While decreasing motivation through out a new year can be a factor improper eating and exercise habits will play a huge roll in whether you will attain success or not. We here at Kinetix will guide you, motivate you and manage your progress as well as share our knowledge and expertise 24/7.  Although there are never any quick fixes to losing weight, gaining muscle or just plain living healthier Kinetix Personal Training will certainly keep you focused and will guide you in the right direction every step of the way.

Give us a call. Make your first step your last step in the wrong direction. 915.731.4563

Essential Aminos + Carbs Speed up Protein Synthesis

What time is it? It’s Amino time!

Supplementing with a leucine-rich amino acids and carbohydrate combination can increase muscle protein synthesis by triggering important cell-signaling molecules.

Building on a previous study that showed taking an essential amino acid and carbohydrate combination during resistance exercise stimulated muscle protein synthesis, scientists from the University of Texas showed that taking this same solution following resistance exercise further increased muscle protein synthesis.

Reference:
American Journal of Physiology – Endocrinology and Metabolism:  Vol. 294,

Reason #1 to Hire a Personal Trainer

If you’ve exercised for several weeks or months and aren’t losing weight or reaching your fitness goals, hiring a trainer is a great choice. A trainer can look at your current program and eating habits and help you see where you could make changes to create more effective workouts. A trainer can also help you decide if the goals you’ve set are realistic for you, hold you accountable for your workouts and help you stay motivated to exercise!

So get on it! Stay Fit. Stay Motivated. Connect with me and find out your best options!

THE GYM IS NOT A MEETING PLACE.

It’s alright to talk to others while you’re in the gym. In fact, you should socialize with as many people as possible (when the time is right of course). But holding 15 minute-long conversations with fellow gym members is a bad idea. So if you really want to be friends with someone, talk to them about hanging out together outside of the gym; don’t make the gym your hangout spot.

Gym Etiquette - Minimal Socializing

 

 

 

No I don’t miss meat…

Vegan brunch. No I don’t miss meat, chicken, fish or dairy. Never looking back. It’s the best health decision I’ve ever met in my life. It’s not a diet. It’s a lifestyle.

 

vegan_brunch