Teaching a Positive Nature to Children in Youth Sports

Teaching a Positive Nature to Children in Youth Sports

Discover Simple Changes You Can Make Today To Kick Start Your Metabolism

Learning how to keep a high metabolism rate is probably the holy grail of weight loss.  Some people are born with high metabolism, but for most of us it is imperative that we learn how our body works so that we can help it to run as efficiently as possible.  That means knowing what factors affect our metabolism, and what we can do to help it along.   

For most people, metabolism slows after the age of 40, and while we cannot control our age and genetics, there are things we can do to improve the way our body metabolizes food.   Our body is always burning calories.  Even when we are resting, we have a resting metabolic rate at which our body functions.  This resting rate is usually higher in people with more muscle mass.  At rest our body burns an estimated 6 calories for every pound of muscle and only 2 calories for every pound of fat.  Therefore, it stands to reason that strength training will work to increase our metabolic rate.  After a bout of resistance training, our body is given a boost in its metabolic rate because all of our muscles are activate.  This causes an increase in metabolism throughout the day.  Additionally, aerobic exercise does not necessarily increase muscle mass, but it does give us a metabolic boost.  Regular, intense exercise activates our metabolism in the hours following our workout.  By adding short bursts of jogging to your regular walking routine, or by doing a more intense class at the gym, we are able to give our body a signal to increase our metabolism.   As I stated in my blog “We are gathers and hunters,” we are designed for exercise, so use that to your advantage.

Another factor that affects our metabolism is our level of hydration.  Our body needs water to function properly.   Without water our metabolism slows down tremendously.  Studies show that even the slightest bit of dehydration immediately begins to slow the metabolic rate of the body.  Be sure to drink water or some type of unsweetened beverage before every meal, and snack on fruits and vegetables that contain fluids, rather than chips and pretzels.  It is also shown that iced, cold drinks prompt the body to burn additional calories during digestion, so water on the rocks is a great way to kick your body into a calorie burning mode.  Additionally, it is a good idea to drink an 8 ounce glass of water for every pound of weight loss during a workout to replace all the fluids that are released during exercise.  

Eating more often is also a great way to increase your metabolism.  Large meals with many hours in between prompt your body to slow down.  By decreasing the size of your meals, but eating them more often throughout the day keeps your metabolism going and burns more calories throughout the course of the day.  Having a small meal or snack every 3 to 4 hours is a good guide and it also helps you to eat less at meals if you eat regular, healthy snacks during the day.  On a side note, spicy foods can give your metabolism a 20% boost for up to 30 minutes, so if you like spice, then try adding some sliced green chilies or red pepper to your pasta or salad to give your body an extra jump.

Remember, metabolism is somewhat genetic, but there are many things that can be done to help overcome our genetic deficiencies.  I will be sharing more metabolism tips in my next blog, but for now try some of the above tips.  Who knows, you might just see some unexpected weight loss notice your energy levels increase.  Until next time, keep working on the healthy, happy life you deserve.

Coach Ellen's Product Recommendations:

Fire up your metabolism with this naturally based, thermogenic weight loss formula! Powered by the antioxidantsuperfood acai berry and the metabolism-boosting properties of Capsimax® (red hot pepper blend), UltimateThermoFit benefits are:

• Thermogenic weight loss formula
• Antioxidant benefits of acai berry
• Promotes increased calorie burning
• Helps boost metabolic rate
• Reduces appetite
• Provides energy

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

For more information on health and wellness products that I recommend, please visit my website at:http://coachellen.myitworks.com

Time to begin...Strength Training!

The most important thing to know is that a good, maintenance strength training program does not mean body building or weight training.  It is as simple as using resistance bands and hand weights to keep your muscles strong and healthy.  We are not talking about bulking up.  

Once you have received the go ahead from your doctor, you need to choose two or three days each week to do your strength training program.  Each session should have a 24 hour rest period in between so your muscles have time to recover and rebuild.  This allows the C10 rebuilders, that we have discussed in earlier blogs, to repair and strengthen your muscles and body systems.

 

Remember, a strength training program should be done in conjunction with your cardio program for optimal health.  I have enclosed several links to beginner strength training workouts for you to use to get started. 

Resistance bands are great for travel, adding to your current weight training program, or even rehabilitating an injured area of the body that cannot take the stress of free weights.  Bands are economical and easy to use, and they are great for adding intensity and depth to your workouts.  They are also great for adding intensity to simple exercises like push ups and sit ups.  In addition, they are good for flexibility programs.

The important thing is to make the commitment to at least 2 days each week, and watch as your body begins to feel stronger, healthier and look leaner.  Good luck and keep working on the healthy, happy life you deserve.

Great Links to Strength Training with Resistance Bands:

Total Body Resistance Band Workout

Upper Body

Lower Body

Strength Training for Maximum Weight Loss

wwhttp://choosehealthandhappiness.blogspot.com/2011/05/strength-training-who-needs-it.html

Ok we are going to get back on track with our weight loss program in today's post.  I mentioned a little about strength training before, but today I want to cover that in more depth.  I am the world's worst when it comes to strength training.  I love cardio, but strength training bores me to death.  However, it is a necessary part of any good weight loss program.

Our metabolism occurs in our muscles.  If we don't keep our muscles developed and strong then it causes a lower metabolism rate than we want, and therefore, more weight gain.  You don't have to go out and spend a fortune on gym memberships or home equipment to have a good strength training program.  The following is a list of recommended supplies for a good home strength training program.

1.  At least one Exercise Band
2.  Set of Hand Weights
3.  A good Exercise Mat
4.  A Physioball or Exercise Ball

All these items can be purchased for a total of less than $100.  How simple is that.  No huge fees, no equipment taking up space and no stress over what to buy.  It's a simple basic list of supplies that will get you well on your way to a great strength training program.

Recommendations for Beginner Strength Training Program:
1.  Begin with a 2 session per week program
2.  Each session should include a total body workout of all the major muscle groups.  Upper body, Lower body and Core strength.
3.  Don't over work yourself in the first weeks of your training.
4.  Be sure to have a physical exam from your doctor prior to beginning any exercise program, and get approval to begin.
5.  Begin with low weight to help your body adapt to the new program.

I will be posting some sample workouts in the next week, so if you are wanting to begin a strength training program, but don't know where to start, then stay tuned.  I have what you need.  Until then, keep working on the healthy, happy life you deserve.

For more information on exercise and health visit: www.myhomegymtoday.com

Recommended E-books:

• If you are like me,  It seems there is never enough time to workout.  Well, fret no more.  Check out this fabulous e-book for busy people like us.  Click Here!

• For some practical and permanent weight loss Click Here

• Excellent Christian weight loss program Click Here   

 

Make the Committment!

Ok, so I know I told you we would discuss strength training, but I needed to write this blog first.  What most of you don't know is that when I began this blog it was because my mom and her friend had decided to join this biggest loser competition at the school that they work at.  I thought to myself, "I can share my love of fitness and use my knowledge to help others reach their goals," but behind the scenes I was struggling with finding my own love of fitness again.  Over the past two years I had lost it somewhere along the way.

When my daughter, Pamela was born I was 210 lbs. and struggling with the thought of having to lose all the baby weight.  I became a runner and, since then, have completed 7 marathons and 5 half-marathons.  I love to run, or at least I did.  About s year ago, I woke up and realized I was 30 lbs. heavier, and I hadn't ran in over 7 months.  I decided I would take control and start running again.  What I found was that motivating myself to get up and do it was impossible.  My energy levels had spiraled downhill, and I was embarrassed that when I went for a run I spent more time walking than running.  I wasn't able to run at the level I was used to.  I was ashamed that I had allowed myself to become the out of shape, overweight person that I saw in the mirror, and used it as an excuse not to exercise.  I kept telling myself, "you will never get to the place that you were before, so it is pointless to even try."

So, when my mother mentioned that she and Bette would be doing the biggest loser I decided that if she could get out and work on herself then maybe I could help her.  I was hoping that it would help me too, but I was still focusing so much on all the negative parts of myself  that I didn't really believe it.

As you know, I haven't posted in almost two weeks.  The reason is that after a few weeks of seeing my mom and Bette and others like them work so hard to get their health back, I decided I had to take my own advice before I could give anymore to others.  I took a long hard look at my life and decided that the point wasn't to get back to where I was when I was a marathon runner, but, instead to find my happiness and health again, and whatever that level of fitness was had to be acceptable to me no matter what.  My sister, Megan, had called me and stated that she wanted to run the Palm Beach half-marathon, and that she wanted me to run it with her.I've never ran a race with one of my sisters, but I wanted to say yes so bad because spending that kind of time with her on something I love to do would be so much fun and such a great bonding experience for the two of us.  The problem was that I knew in my heart that I was in no shape to do that kind of race, and I wasn't sure if I would ever be there again.  That's when I decided it was time to commit to change.

As I began to look over my past blogs, I realized that goal setting and taking baby steps was something that I had never really had to do.  I had always been active and never really had known myself to be at any point where I had to work to get into shape.   Even after the birth of Pamela, I just did what came natural to me and lost the weight and kept my fitness levels up.  Now, here I was overweight, depressed and miserable about myself.  How had I gotten to this point?  So for the past two weeks I have done exactly what I have been preaching to you guys.  I set some fitness goals, created rewards and made the commitment.  It hasn't been easy.  I found myself really struggling with hating myself for allowing me to get to this point in my life, and I am still struggling with trying to be the person I used to be, and knowing I can't, but I have still been forcing myself to get out there and run EVERY day. 

The reason that I am writing this today is because last night during my run I finally felt that love and enjoyment again.  For the first time in two years I caught myself smiling and feeling healthy again.  I was able to make it the entire 4 miles without feeling any negative thoughts.  Did I walk some?  Absolutely, but it felt GREAT!  I know some of you are thinking, "4 miles!  I would love to be able to do that.  What is she complaining about?."  I understand that, but for the person who ran 10 miles daily for nearly 10 years, a 4 mile walk/run seemed like a failure to me two weeks ago.  But it suddenly hit me that it isn't about the past.  It's about the here and now.  It's about taking control of your life in the present and forgetting about who you were and choosing to become who you want to be.  It's about getting up everyday and saying today is the day that I will take one more step to becoming better than who I am now.  I have finally found my love of fitness again.

The reason I am sharing this with all of you is that you guys did it for me.  You guys took the first steps to reaching your fitness goals while I had all the knowledge and past experience and wasn't using it for myself.  I was letting my life spiral into an unhealthy lifestyle of sedentary obesity.  So, I want to say thank you.  I have set a goal to run that half-marathon with my sister, and it is going to be glorious even if I have to walk some of the way.  I hope you guys will continue to strive to reach your goals too, and I hope you will keep me posted on your progress as the summer goes by.  Please feel free to comment on any of my blog posts and also, if you have any questions or topics that you want me to cover.  Post them in the comments section, and  I will do my best to help because you guys have truly helped me take the first step to becoming healthier and happier.  Thank you.

For more information on exercise tips and health visit www.myhomegymtoday.com and www.moseleygymnastics.com

Strength Training: Who needs it?

When it comes to strength training, you do not build new muscle cells.  The true fact is that with age comes degradation of muscle cells regardless of your activity or lifestyle.  What happens with strength training is that new muscle mass is developed within each cell that remains.  The potential growth of those proteins, essentially, your red meat, is amazing enough to keep you fit and healthy for life.  You can lose half your muscle cells and half your peak fitness, and still end up healthier at 80 than you were at 20 if you remember that you are a strength and endurance predator...well at least you were created to be one. 

Peak performance declines with age.  A person who can bench press 700 lbs. at 20 will be down to 400 lbs. by age 60.  Those number sound discouraging, but they are not.  I mean, how strong do you really need to be?  Even at age 60 the loss of half your muscle cells in this scenario shows enormous results for what has been done with the remaining cells.  By the way, the world bench press record for a man at 85 is 175 lbs.  That's more than most of us can do now, so remember your body has an amazing ability to stay strong and fit.

I have talked a lot about cardiovascular fitness in my previous blog posts, however, strength training is also a necessary and important part of remaining fit and healthy.  How do you begin a strength training program?  Well that is a little more complex than beginning a cardio routine, however, my first suggestion is to have the right equipment and plan.  We will be discussing this in my next post, however, until then, keep working on the healthy, happy life you deserve.

WANT TO WORK WITH ME FOR FREE?

GO TO www.coachellen.idlife.com and take your free health assessment or

contact me at ellenidlife@gmail.com

Why track my heart rate during my workout?

The easiest and most effective way to monitor your heart rate during your workout is to use a heart rate monitor.  This is a simple device that is operated with a chest strap and a watch.  It monitors your heart rate in real time.  If you are serious about your workouts and weight loss, it is worth the investment because it is a great tool to keep you on track with your goals.  They can be purchased for under $65, and are a tremendous help in monitoring the intensity of your cardio sessions.




What does your heart rate tell you?

When starting a cardio program, it is extremely helpful to know your intensity levels in order to track your progress, goals and results.  Here are some reasons why knowing your heart rate is important:

• You can find out if you are working to hard.  When beginning an exercise program, it may be difficult to understand exactly how hard to push yourself.  Often times, people tend to start out to hard and then end up in burn out mode.  Knowing your heart rate will help you keep track of exactly how hard you are working so that you can avoid overworking yourself and ending up with an injury or intense soreness.

• You can track your progress and results.  The more fit you become, the quicker you recover.  If you start a program, and it takes you 10 minutes after your workout for your heart rate to get back to normal, and then 3 months later it is only taking you 5 minutes to get your heart rate back to normal, you know that what you are doing is working.  Also, if you are doing a cardio workout at 145 beats per minute, and several weeks later that same cardio only gets your heart rate to 125 beats per minute, then you know it is time to step your training up a notch to continue to see gains in your fitness.  Knowing your heart rate can give you a lot of usable data to keep you on track with your goals.  

• You can track your workout recovery.  You can track your recovery from day to day by keeping up with your early morning pulse each day.   If on any particular day you wake up and check your heart rate and it is 10 beats higher than normal, then you know you probably haven't recovered from your workout the previous day, or you are over trained and might need to take an extra rest day to allow your body to repair.  

Whatever means that you use to keep track of your heart rate, the important things is that you keep a record of it so that you can utilize that data to your benefit.

Until next time, keep choosing the healthy, happy life you deserve.



Want to work with me for FREE?  Go to www.coachellen.idlife.com and take your free health assessment or contact me at ellenidlife@gmail.com to set up your free health assessment and consultation.