Prevent Cold-Weather Injuries with Proper Winter Gear

Must Haves for Winter Fitness

winter fitness tips

For many people, winter means stowing their fitness gear and packing on the pounds until the spring thaw. But this year, holiday overindulgence and staying indoors doesn’t have to be your destiny. While cold-weather injuries and illnesses can occur, these safety tips about proper outdoor workout apparel will keep you healthy while you’re outdoors enjoying the benefits of year-round exercise.

Continue Reading >>

Posted in Health & Fitness | Leave a comment

How to Lose Belly Fat

How To Lose Belly Fat

John Peel Crunch

Personal Trainer John Peel is back with some great tips on how to lose your belly fat. Stubborn belly fat prevents many from achieving the “Six Pack” they desire. If you are one of these people, today is your lucky day! John will show you how to get that six pack look by using the Total Gym.

John Peel Leg Raise

John starts the exercise by lying down on The Total Gym with his legs straight out and arms above his head. From there, John brings everything in by touching his elbows to his knees. He compares this to a “suitcase closing” and from there extend your arms and legs back to their original positions. When you extend back down the lower abs will be burning. Once you bring the legs back up and squeeze, the upper abs will be going to work.

Continue Reading >>

Posted in Health & Fitness, Workout Videos, Workouts | Leave a comment

Foods that Will Lower Your Blood Pressure

What to Eat for Lower Blood Pressure

A nurse monitoring blood pressure

 

The Harvard School of Public Health reports that high blood pressure (also known as hypertension) is responsible for about 395,000 preventable deaths in the U.S. each year. Blood pressure is a measure of the pressure that exists inside of your blood vessels at any given time.

How to Read Your Blood Pressure Measurement

The top number in a blood pressure measurement is known as your SYSTOLIC blood pressure and it reflects the amount of pressure inside of your blood vessels when your heart makes a beat. An ideal range for this number is about 110-120. The systolic blood pressure tends to rise with age, stress, illness and as side effect of some medications. The bottom number in a blood pressure measurement is known at the DIASTOLIC blood pressure and is a reflection of the amount of pressure inside of your blood vessel when the heart is at rest. The ideal range for this number is about 60-80. This number tends to rise with being overweight, out of shape, illness and also some medications.
Continue Reading >>

Posted in Health & Fitness, Healthy Eating | Leave a comment

Foods You Should Eat When Sick

What to Eat to Beat a Cold

Foods to Eat When You Are Sick

Never curse a cold or treat it with lab made drugs! Why? Because it is nature’s way of telling you that there is waste matter (mucous) built up in your body that needs to be eliminated, not treated. A cold is the result of too much accumulated waste being secreted, and insufficient and improper elimination.

The best foods to help eliminate this mucous (the common cold) are fruit juices and raw food. In fact, even fasting for a day or two with nothing but water and fruit juices has proven to be very successful. This may come as a shock to some of you, who are used to hearing that the best way to cure the common cold is with chicken soup recipes handed down from your great grand-parents. I am not saying to avoid some nice broths if that helps you feel better, but the goal here is to eliminate mucous.

We’re not able to do that if we are spending time trying to digest (break food down into nutrients) while the body is already in a weakened state. Cooked foods, especially proteins, are more difficult to break down and digest. Since we do not want to add more work to our system, but rather help our body with the elimination of mucous, raw foods and lots of fluids is the way to go. If the cold has progressed to a flu-like state, a home enema or colonic irrigation can be a great way to help rid the body of toxins.

Continue Reading >>

Posted in Healthy Eating | Leave a comment

High Calorie Healthy Foods

”Healthy Foods” That Can Pack on the Pounds

Nuts and Seeds are high calorie healthy foods

You started exercising and made changes to your diet to lose some weight. So now, you’re looking and feeling toned, but you haven’t actually lost any weight – the scale won’t budge. It’s frustrating, but it may be your healthy new diet that is actually keeping the weight on.

Salads can be a sneaky culprit. Although they are 100% healthier than eating a cheeseburger, we lull ourselves into a sense of entitlement that we can eat more because we think our salad has fewer calories. For instance, packing the dressing on a salad containing avocado and chicken breast can bring the total calories count up to 700. Adding a slice of bread or a roll boosts it another 100 calories.

Here’s why:

Salad dressings average about 150 calories per 2-tablespoon serving. If you’re not measuring you could be eating almost 300 calories in dressing alone. A cup of healthy avocado slices can pack in another 150 calories. Add in the chicken breast at 150 calories and you’re at 600 calories before the greens, tomatoes, crumbled cheese and other garnishments. These are important tips to know when ordering a salad. Request that the dressing be placed on the side and make a decision between adding avocado or a protein. If you do order this combo, remove some of the avocado and the chicken save it for a homemade salad or snack for later! When making your own salad you’re able to reduce these ingredients to a combination that makes the salad both delicious and calorie-conscious.

Continue Reading >>

Posted in Health & Fitness, Healthy Eating | Leave a comment

Fun Ways to Workout

Fun Ways to Exercise So It Doesn’t Feel Like Working Out

iStock_000027630618Small

Working out doesn’t always require a trip to the gym. You may not notice, but an incredible gym exists all around you and it has nearly everything you need to maintain overall health and wellness!

Continue Reading >>

Posted in Health & Fitness, Workouts | Leave a comment

Work Out More Effectively with HIIT

High Intensity Interval Training (HIIT) on the Total Gym

If your goal is to lose weight, burn calories, and blast away fat then interval training should be part of your program. Intervals are not only a quick way to get in a good workout, but they are also highly effective at transforming your physique! Intervals combine intense periods of work with short recovery segments that allow you to keep the intensity up while maintaining good form. This magic formula, known as High Intensity Interval Training (HIIT), fosters the ability to keep your body burning fat for hours after your workout!

WHAT IS HIIT?

High Intensity Interval Training (HIIT) is any workout that alternates between intense bursts of activity and short periods of less intense activity or rest. A great example would be a run/walk interval meaning that you run as fast as you can for 1 minute, then walk to recover for 2 minutes and repeat this cycle for a period of time or sets.

WHAT ARE THE BENEFITS OF A HIIT WORKOUT?

There are many great effects from HIIT workouts. Listed below are some proven benefits you can look forward to with this approach.

Efficient & Time Saving
HIIT is the perfect workout for those with a busy schedule. Whether you want to get a quick workout on your lunch break, or you’re getting ready for a special event, it is an excellent way to quickly and efficiently get your body to shed fat. Research advocates that only 15 minutes of interval training done 3 times a week is more efficient than running on the treadmill for an hour!
Burns More Fat
Your body will turn into a fat burning machine with all of the calories that HIIT burns, especially for 24 hours after your workout. Fat being burned while at rest is known as Excess Post-Exercise Oxygen Consumption (EPOC).
Healthier Heart
Most people aren’t used to working into the anaerobic zone. This is a place where you can barely catch your breath and possibly may feel sick. It is beneficial to train aerobically as well as anaerobically to produce extreme heart healthy results!
Optional Equipment
Anything goes in HIIT workouts; You can run, jump, do drills, weights, bands, balls, kettlebells, and of course the Total Gym! Having a variety of equipment to work with can offer your body different challenges, but you also do not need any equipment to perform a good HIIT workout!
Lose Weight, Gain Muscle
Dieting can pose a challenge when trying to only lose fat and not lose muscle mass. Weight training and HIIT workouts ensure most of the weight loss comes from fat stores and not from the muscles.
Increases Metabolism
HIIT stimulates human growth hormone (HGH) production by up to 450% during the 24 hours following your workout. Production of HGH is responsible for increasing caloric burn and it slows down the aging process! Bonus!!!
Do It Anywhere, Anytime!
A park, a gym, your living room, a boat, a plane… you get the point, you can do it anywhere at anytime! Since the concept is simple, you can adapt the exercises to your location and the amount of time you have!
Challenging
HITT workouts are tough and challenging. It’s not a workout you can do while chatting with a friend or reading a magazine. Your body will be focused on working the whole time. It’s a great way to challenge all fitness levels and a great way to see results.

WHAT ARE POPULAR HIIT WORKOUT ROUTINES?

Tabata Training Method – Famous for fat-blasting abilities and simplicity – Choose an exercise that is performed for 20 seconds followed by 10 seconds rest, and repeat this for 8 complete sets (which equals 4 minutes total). The exercises chosen are based on the workout goal (ex: cardio drills, strength, or core). These moves may be simple, but don’t be fooled! If you are not feeling exhausted by the end of the 4 minutes, then you may not be pushing yourself hard enough. There is a great Tabata app that times the work/rest intervals and keeps track of the total sets performed in the 4 minutes.
3, 2, 1 Training Method – This type of interval program incorporates 3 minutes of cardio followed by 2 minutes of strength, then 1 minute of core. The exercises are performed with high effort in a 6-minute series. The cycle can be repeated or new exercises can be introduced to accomplish the goal.
ON / OFF Method – A cardio exercise is performed with maximum effort for 30 seconds, followed by 30 seconds of a strength exercises, then resting for 30 seconds. The exercises or drills are chosen based on the workout goals.

Continue Reading >>

Posted in Health & Fitness, Workout Videos, Workouts | Leave a comment

How to Naturally Boost Your Metabolism

4 Healthy Habits to Boost Metabolism

metabolismboost

While ‘metabolism boosting’ claims have become prevalent on our foods, drinks and supplements in recent years, it’s important to first know what your metabolism is. When attempting to boost your metabolism, you should know how to do to it in the healthiest manner possible.

When we talk about a ‘metabolism,’ we’re actually referring to all of the chemical reactions in your body that turn what you eat into energy. Therefore, the faster your metabolism works, the more quickly your food becomes energy to burn – and that leads to less calories that like to hang out around your waist, thighs, “love handles,” and just about anywhere else you don’t want them.

If you think your metabolism is slower than normal, consider the following and read on for tips to increase your metabolism in the healthiest way possible.

Continue Reading >>

Posted in Health, Healthy Eating | Leave a comment

How to Make a Healthy Casserole

Quick and Healthy Casserole Recipes

What is a casserole?

A casserole is a complete meal in a dish that provides nourishment along with comforting childhood memories of enjoying a meal around your family dinner table. Depending on the ingredients you use, your casserole can either support your healthy-weight goals, or sabotage your waistline.

What types of casseroles are there?

There are many casserole recipes on the Internet, from lasagna, gratins and potpies, to ethnic favorites. You can make casseroles gluten-free by using rice or quinoa instead of wheat noodles or make a vegetable casserole, such as roasted root vegetables. Some kids’ favorite casseroles include chicken and noodles, taco casserole and pizza casserole. It’s easy to use casseroles for quick healthy meals, providing a better option that fast food for busy families.

Continue Reading >>

Posted in Health & Fitness, Healthy Eating, Recipes | Leave a comment

How to Practice Mindful Meditation

Cognitive Cardio™ – A practical, simple, fresh approach to mindfulness meditation

Hey Total Gym team! Master trainer JayDee here to share a 3000-year-old discipline that has made the greatest positive impact on my life. Smart people learn from their mistakes. Really smart people learn from other’s mistakes!

As a Type A personality who loves fitness and constant movement, I struggled with meditation for years. From the minute my alarm went off my brain would go a 100 miles a minute, and then it would prevent me from falling asleep at night. So read on, learn from my struggles, and learn how this simple “gift” to yourself can be so powerfully beneficial to your health.

Let’s face it, in the West we want to know WHY we should do something. Right – what are the benefits? After many years of practice and vehement study, I wanted to teach meditation in a simple, practical way my students could relate to. That is why I coined the term Cognitive Cardio™.

What is the purpose of cardio exercise? To make your heart a more efficient and effective organ, make it last longer and to prevent heart disease which is the #1 killer in our country. You with me?

Continue Reading>>

Posted in Health, Health & Fitness | Leave a comment