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Fueling up for a workout is crucial to see results, but sometimes planning your meals can feel more like a recipe for disaster if you haven’t done due diligence on your diet. From caloric intake, to carbohydrates, fluids and fats, meals for athletes are multi-faceted forays into the functional kitchen. One of the most critical elements to building muscle and retaining your results is protein.
Protein aids in the maintenance of your muscles and acts as a fundamental building block for new muscle. Every athlete, from the bodybuilder to the recreational exerciser, must be mindful of protein intake to see their hard work at the health club pay off on the scale.
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In 2011, Les Mills® launched its tenth group exercise program, CXWORX®, focusing on functional core training in an intense, 30-minute format.
CXWORX® opens a new chapter in the stunning success of Les Mills® programming across the globe. Sharpened to focus exclusively on the abs, gluteus and lower back muscles, this program stands alone as a crucial component of any Group Exercise schedule.
Each class is sharpened down to 30-minutes of intensity, relentless in its approach, and scientifically structured to tighten and tone the core.
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The inclusion of fun, effective and safe balance training in programs for seniors is critical. As the older adult population increases exponentially, the health care costs associated with a lack of balance and resultant falls totals a staggering 19+ billion dollars.
For the most transferable and useable functional balance training, exercises need to engage multiple muscles and stimulate the body’s response in a manner that requires both to work together. This results in efficient movement. Both the BOSU® Balance Trainer (BT) and BOSU® Ballast® Ball (BB) are great tools to incorporate into programming in order to accomplish this goal.
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Recently, a Group Fitness Director received a complaint from an active senior about one of the staff instructors. “She is the nicest person, sweet as can be, but there is something off with how she teaches. Sometimes the music is too loud, we can’t understand her, or she forgets she is teaching while she babbles on about her children.”
Teaching seniors is a unique opportunity for fitness instructors. All of the attributes that may make them a fabulous instructor for the young college crowd will work against them with the seniors. Take music choice for example: When teaching younger generations, it is always great to have the hottest, newest music, mash-ups, and many times the more bass the better.
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By Paul Chek, Holistic Health Practitioner
Respiration is the primary mechanism to support life. We all know that breathing provides oxygen for cellular metabolism and removes the waste product, carbon dioxide. Breathing maintains your acid-alkaline or pH balance. You have about ten billion biochemical reactions a second in the human body, all of which are pH dependant. So whenever respiratory rhythm and rate are altered, the acid-alkaline balance is disrupted, which in turn disrupts your biochemistry. A suboptimal acid / alkaline balance will stress your entire physiology, and your respiratory physiology is tied directly to your psychology. Any shift in pH balance causes a shift in emotion, any shift in emotion causes a shift in perception, any shift in perception causes a shift in reality.
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How can you help your members reach their goals quicker? Give them the guidance of training at the right intensity.
During exercise, energy comes from two sources, carbohydrates and fat. If your member’s goal is to lose weight, you want to make sure they maximize the amount of energy coming from fat rather than carbohydrates.
If, on the other hand, your member’s goal is to improve their aerobic capacity or performance results by more intense exercise, carbohydrates are used as primary energy source.
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Vince Vaughn's mom, Shea Vaughn, presents a session at Midwest MANIA on her new book, “Breakthough: The 5 Living Principles to Defeat Stress, Look Great, and Find Total Well-being”.
How often do you feel like you are running on empty? Do you ever feel like you’re doing everything you can to meet the expectations that you’ve either set for yourself or that society has set for you, but you’re still coming up short?
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