The Importance of Water

Water is approximately 60 percent of our body by weight. Whereas deficiencies of nutrients such as the macronutients, vitamins and minerals may take weeks or even years to develop, a human can only survive a couple days without water!!! So lets drink up everyone

Consuming an adequate amount of water will benefit you in the following ways:

1. Endocrine-gland function improves
2. Fluid retention is reduced
3. Liver functions improve, increasing the use of fat for energy
4. Natural Thirst returns
5. Appetite decreases significantly
6. Metabolic functions improve
7. Body-Temperature regulation improves
8. Blood volume is maintained

On average, an individual should drink about 96 ounces of H2O per day. Those trying to lose weight should be drinking an additional 8 ounces of H2O  per 25 pounds above ideal weight. Also note that if you live in a hotter than normal climate you must increase your water intake as well. Read the rest of this entry »

My Pyramid Servings 1 oz-equivalents Grains, 1 oz-equivalents Meat & Beans, 1/2 c Vegetables

For pictures and more Good for you recipes please visit www.eatbetteramerica.com

Hey everyone,

Its Girl scout cookie season and I just have 2 comments;

1. Be a good neighbor and buy a box or two. (I recommend placing them in the freezer for a refreshing treat)

2. The boxes DO provide the nutritional facts so eating a whole box and not feeling guilty is NOT allowed. Eat and enjoy, but only in moderation.

Thank you.

The FITT principle gives you four factors to adjust your cardio. You always want to adjust your cardio program so your body does not get use to it. Remember when you first hopped on that treadmill and it kicked your bottom…after only 5 min and now you can do it for over 45? That is called adaptation, your body figured out what you were doing and has learned how to use less energy to get through it. It is human nature to take the path of least resistance, if you only keep adding time to your cardio program to keep it challenging, there will be a day you have to do cardio for over two hours and if you are not an endurance athlete there is no reason to be doing that much cardio. If your goal is fat lose or increase your true cardio ability then lets look at how to manage it with the FITT principle.

Frequency-Lets change up the days, i.e. Lets say your doing your cardio mon-fri right now. Lets move it to doing cardio for two days and taking a day off. You might do your cardio before doing your workout, switch it up for a week or so and do it after.

Intensity-Yes it is ok to make your cardio harder. Always be mindful of your heart rate when increasing your intensity. Increase your intensity by increasing the incline, speed. Most people avoid this cause again it makes it hard and again the path of least resistance is easier to take. Make your workouts as efficient as possible. Try doing intervals with your cardio, they are always helpful for a fun workout

Type-This is my favorite….people it is ok to do different pieces of cardio you do not always have to do the same thing!!! Fitness is about changing it up and keeping the body guessing. A note on this, if you need to do 20/30/60 min of cardio you do 20/30/60 min on the same piece for the whole time. I know some people like to change their form of cardio a couple times to break up the boredom of doing the same thing for however long, but to get all you can from your cardio you want all the muscles that begin moving to keep moving for the whole time limit. By switching forms of cardio your giving the body a chance to catch up and recover. So if you think you did 60 min of cardio split between 30 bike and 30 treadmill, you actually did two 30 min cardio sessions for a total of 60 min. So people…if your trainer or workout plan calls for x amount of cardio x amount is meant to be performed on one machine. You change the type for the session, one type per session.

Time-The easiest to adjust and the most misused of all four principles. Time can be adjusted many ways, it does not always mean do more. Something to start with, alternate your cardio with a short intense day followed by a long distance steady day. More is not always better.

Another keene way to work smarter…not just harder!

• Raking / 146
• Climbing stairs / 136
• Playing with children / 136
• Washing the dog / 119
• Sweeping indoors / 112
• Washing the car or cleaning the garage / 102
• Washing dishes / 78
• Making the bed / 68

First Meeting: Assessment Appointment

When picking a trainer there are many things to consider. This first appointments should be a complimentary appointment for you to ask questions. Getting to know the person you want to entrust your health and fitness is key to making a good fit (for both parties). Please keep the questions professional. Find out what schools their degree or certification license is from, this will tell you what type of training they are most comfortable and educated in, be that of rehabilitation or muscle building etc. Be clear on what your intentions and expectations are. Remember this IS a two way street, they will do their part, it is up to you to do yours…

 Part 2 - To Be Continued…

For all of you out there trying to convince yourself that you DO use your workout equipment (without telling a lie), I hope you find this video both humorous yet painfully shameful! Definitely NOT the correct use of a physio ball, so please, do NOT try this at home!

http://www.youtube.com/v/0wmss0kC228&rel=1&border=1

Factor #5 Professional Assistant:

If you have never worked out before or if it has been awhile since you have seen the inside of a gym, it would be wise to get some instruction to ensure what you are doing not only is in line with your physical goals but the workouts you are performing (the movements), you are doing correctly as to avoid injury. Think of the gym as if it were a new town or a foreign country, you wouldn’t just go for it, it is navigated more easily when you get directions. In regards to your body, if you have ever gone from physically fit to out of shape and viceversa, I would suggest getting some kind of road map (Introducing the wonderful world of personal Trainers). Just because you may have played sports in high-school or as a kid, does not mean you know HOW to exercise or work with your CURRENT body type.

To find the right trainer for you….To Be Continued…

Factor #4 Proper Supplementation:

When you begin exercising, it is imperative that you are making sure your body is getting the vitamins and minerals it needs to run efficiently. Specifically taking a good multivitamin and antioxidant. One important thing to pay attention to is making sure you are taking the same brand of supplements. Reason for this is by using one brand of multivitamin and another for your antioxidant, you could accidentally put a toxic amount of certain vitamins or minerals in your body. (Please reference the RDA (Recommended Daily Allowance) at www.time-to-run.com/nutrition/rda.htm for any questions) ALWAYS research the product you are about to take BEFORE you put into your body. There are some companies that use pharmaceutical manufacturers to produce their products. When doing this, it helps to ensure the purity, potency, efficacy of the product. I would suggest to look for products that are made with GMP’s. G-Good, M=Manufacturing, P=Practices. Two companies to consider are www.apexfitness.com and www.greatearth.com . Please do your research! You only get ONE body, be good to it.

Factor #5 To Be Continued… 

Factor #3  Cardio, More is not necessarily Better.

When starting a cardio program it is always in good judgement to use moderation. When performing the same movement with the same intensity day after day, your muscles and body remember the movement, master the task, and gradually will loose their effectiveness in burning calories. CHANGE is key in cardio. One way to manage your cardio program is to use the F.I.T.T. principal. This acronym stands for Frequency, Intensity, Type and Time. When adjusting your routine in this order, you can be assured that your cardio routine will not hit a plateau. A key reminder is to always adjust the length or time of your routine LAST. In changing up your routine it not only helps to keep your muscles “on their toes” but helps to keep you from becoming board with your new found Health Regimen.

Factor #4 To Be Continued…

Factor # 2  Are you healthy enough to begin exercising?

 If you have ever had any health problems, never exercised in your life, if you have had any injuries, surgeries, take any medication, have never played sports or worked out and frankly are just not the most “active”  person, you MUST consult a physician before starting any exercise regimen, nutrition or supplement program. Honestly now, if you truly are a desk jockey and you are not familiar with the detailed workings of your body, you need to begin your exercise plans with a visit to your physician’s office. Obtaining a physical is an extremely important step in moving toward your Fitness goal.

Factor #3 To Be Continued…

Factor #1 Proper Food Intake:

Honestly people, let’s cut to the chase on this one. It does not matter if your goal is to loose body fat, gain muscle, or stay the same. If you do not know how many calories you are eating per day, don’t complain if you do not achieve your desired goal. Your body is a machine, it requires energy, and you NEED to know what you require. Seek a qualified professional or visit www.bodybugg.com to assist you in reaching your goal. Your body operates under the first law of Thermodynamics.

Factor #2 To Be Continued…

Comming Soon!

A: First thing to consider, finding the right shoes for the type of exercise you are choosing to participate in. Typically all running shoes are excellent for all types of training. To properly ensure you are buying the correct shoe for your foot and body visit www.roadrunnersports.com  (if available in your area, or visit roadrunnersports.com). If they are not available in your area, ask us and we will find an alternative shoe store for you.

Thank you for visiting keene36fitness. Our site is dedicated to all those who seek advise in fitness, exercise, general nutrition, and health club/product review.