Category Archives: Mastery

benefits exercise has on the skin

3 Benefits Exercise Has on the Skin

Hi All!  Today’s post is by Mbenefits exercise has on the skinicheala Connolly.  Micheala is an avid exerciser and works as a dermatologist in the UK.  I hope you all enjoy her post.  I know all of you never need a reason to go to the gym, but just in case you are lacking motivation, here are 3 reasons why hitting the gym will not only make you more fit, but also help you have clearer skin! If you wish to make your skin smooth and beautiful, learn more here.

3 Benefits Exercise Has on the Skin

Exercise obviously has its own benefits to our health; it’s great for our heart, for burning fat, and for creating muscle. In particular, the loose flabs of skin are hard to loose, and would require meticulous efforts in trying to shedding them. On the foresight, one always has the option of Body Contouring in the Tri-Cities of the States. However, many have failed to overlook the ways in which it can vastly improve our overall skin tone and reduce the number of break-outs.

This article is intended for those who are particularly interested in reading about health benefits exercise has on overall skin health. For example, exercise promotes proper blood flow circulation, reduces stress and ensures we get a better night’s sleep! For more information regarding the relative importance of skin, simply click here.

1.  Increases blood flow

Exercise is great for pumping blood around the body, particularly cardiovascular activities. Running, swimming and skiing are great ways to propel oxygen around your body as they’re faced paced and create more energy.

As increased blood flow occurs around the body, due to the heightened production of oxygen, the skin becomes nourished. Increasing blood flow to skin cells helps to remove free radicals from the skin. This means that the skin is less likely to become clogged and is provided with the correct amount of nutrients in order for it to thrive and glow.

2.      Eases stress

Hormone levels are the primary drivers of skin health.

  • It is widely documented that the detection of stress causes the overproduction of the adrenal glands.
  • The adrenal glands are responsible for the production of hormones, which includes cortisol.
  • This hormone pushes our hair follicles to create sebum.
  • Sebum is great for our skin in small quantities.
  •  However, over excess leads to the clogging of the skins pores.
  • This in turn leads to what we know as acne break-outs.

Exercise is vital to reducing stress as it not only reduces the levels of cortisol but it also boosts endorphin production. Endorphins are also known as the ‘happy hormones’, and also improves the body and reduce fat, although for people with more serious overweight problems, there are other methods to reduce fat, like using a laser fat removal treatment that could really help with this.

3.      More sleep

Those who suffer from a lack of a proper night’s sleep often find that their skin appears dull, with persistent dark circles residing under the eyes. Previous scientific research has suggested that regular exercise leads us to feel tired and require more sleep for proper recovery time.

Sleeping also provides a number of benefits, leaving the skin looking and feeling fresh. It reduces the appearance of lines and reduces the dreaded cortisol levels.

Stress levels, which also impact on sleep, ensure that the levels of cortisol are constantly present, which also makes us feel unhappy and permanently wound up. It is imperative that if you’re suffering from chronic stress that you visit your health practitioner. Stress is detrimental to whole body health. It increases the chances of heart disease, reduces sex drive and promotes unhealthy weight loss.

So, there you have it, exercise has many benefits, particularly for the skin. Other ways to improve overall skin health includes: healthy eating, drinking plenty of water and regularly moisturizing.

More about what exercise to go for: San Diego MMA.

 

 

 

summer for your health benefit

8 Ways to Get Outside and Use Summer for Your Health Benefit

summer for your health benefitSummer has arrived.  Here in Tennessee, the heat is in full swing and I’ve noticed all my friends around the country have begun posting pictures of their adventures in the sun.

Hop on the summer train and join in the fun with these 8 ways  to get outside and use summer for your health benefit!

1.  Walk:  

The weather is gorgeous, why sit in your car.  Where can you walk to that you normally drive to?

Can you walk to ___________?  

Fill in the blank, maybe it’s work, the grocery store, around the block after dinner, during your lunch break.

Maybe it’s all the above!  Whatever works for you, incorporate more walking into your day.  In fact, even make it a competition!   Get a Fitbit!  Compete with your family and friends.  Be my friend.  Having a Fitbit is like playing a video game that improves your health and the only way to win is to get outside and get walking!

2. Run:

After you try that walking thing, start running.

You don’t have to go far, just go around the block.

Maybe the next time try running a mile.

You don’t have to go far, but give it a try.  It in’t so bad.  Try doing it first thing in the morning!  Getting your heart rate up can wake you up better than drinking a cup of coffee.

Many people talk about running one day.  Make this summer the time that you start.  The hardest part is putting your shoes on and stepping outside!

3.  Yardwork:

IMG_20130610_121513The number one excuse I get as a personal trainer is not having enough time to exercise.

During the summer you can kill 2 birds with one stone.  Household chores like washing the car and mowing the lawn burn calories!  Spend an afternoon in the yard and you can burn over 500 calories while getting a tan at the same time!

Raking: 225 calories/ 30 min

Mowing the Lawn: 173 calories/ 30 min

Washing the Car: 150 calories/ 30 min

Weeding:  115 calories/ 30 min (add some squats into this one and the calorie burn goes up!)

4. Work

summer for your health benefit
Take your work outside!

Answer emails with your mobile.

Write that presentation on your laptop.

Head to a local park, find a quiet spot in the shade.  Get some work done outside.  Get some fresh air.

It’s good for your brain.  It will help you think clearer and more efficiently.

5. Swimming

Swimming is great exercise!

Find a pool and start doing laps!

If you’ve never really learned how to swim, take a swimming lesson!

Swimming is a great way to burn some killer calories, without pounding your joints.

Find an outdoor pool and you can burn fat, tone your muscles, and get a great tan all at once!

6. Yoga

summer for your health benefitIf you live in most areas of the country, being outside is like stepping into a hot yoga studio.

Take advantage of one of your local parks.

Set up your Yoga Mat.

Play around with the yoga postures you know.

If you do Bikram you know what you need to do.

If you practice vinyasa or power yoga, play around with whatever feels good to your body.

Every yoga teacher says, “you are your own best teacher.”  Give this a try.  Your body will steer you into the postures you need to do.

If you aren’t familar with yoga just sit down and focus on breathing deeply.

Listen to the world around you.  Listen to your breath.  Feel your lungs expanding and contracting

Even 15-30 min clearing your mind can make the rest of your day better!

7. Read

Find a book that will help you improve your fitness.

Then read it this summer.

In fact take it outside, lay in the sun for 15 min once a day and work your way through your book.

There are all kinds of books on fitness.

If you never tried yoga pick up Women’s Health Big Book of Yoga.  It has some great step by step tips to develop a beginning yoga practice and understanding.

Get motivated for your run with I run, Therefore I am–NUTS!

Learn more about the food you put in your mouth with the Smarter Science of Slim.

Get motivated to deepen your yoga practice with Hell Bent  Benjamin Lorr’s personal account through Jedi Fight Club and Bikram Yoga Teacher Training.

Take some time each sunny day to learn how to keep yourself healthier year round!

Reading about fitness makes your more motivated to make fit decisions and be active!

8. Go to a Farmer’s Market

Venture outside of your normal grocery store and visit your city’s local farmer market.

You can’t get produce any more fresh than what’s found at Farmer’s Markets.

You will see produce you don’t normally see.

Pick a veggie you’ve never eaten before and experiment with a new recipe.

Just like it’s important to vary your physical activity, mixing up the food you eat keeps your body burning fuel more efficiently.  Different veggies pack different nutrient loads.  If you always stick to the same ones, you may be missing out on some important vitamins and minerals!

Being healthy starts with spending more time outside.  Take advantage of the sun and warm weather.  Try to get outside and use the summer for your health benefit in one way or another each day!

 

how to do a juice cleanse

How to do a Juice Cleanse: My First Experience with Juicing!

how to do a juice cleanse

A 3 day supply of Juice!

This past weekend I did my first Juice Cleanse.

I have always been skeptical of “cleanses” but I figured I can’t judge something I’ve never tried.

I decided to do Doctor Oz’s Juice Cleanse, but first I did some research to figure out why Juicing is becoming such a trend.  My research not only taught me how to do a juice cleanse, but also how many health benefits there actually are to juicing!

Why Do a Juice Cleanse?

Juice Cleanses are a way of detoxing the body to improve your overall health one of the benefits being weight loss.

Other benefits include:

  • Increased Energy
  • Mental Clarity
  • Enhanced Immunity
  • A Healthy Glow
  • Elevated Mood
  • Restorative Sleep
  • Fewer Unhealthy Cravings
  • Healthy Hair and Nails, see here the detailed explanation from doctor
  • A Feeling of Lightness

All of these side effects come from a decrease in toxins in the blood stream.

Scientists studying weight loss are finding people with high levels of toxins in their blood samples have a much harder time losing weight then those who have detoxed, try with Detoxic Ulasan.

Most toxins in the body come from Pesticides, hormones, antibiotics, preservatives and are stored in our fat cells because they are fat soluble.  Scientists are finding that when our fat cells store these toxins they begin to multiply; storing more fat, as well as becoming resistant to letting fat go, making weight loss difficult.

Having more fat cells isn’t just a cosmetic problem.  As the number of fat cells increases, our bodies release more lepton into the  bloodstream.  Lepton is the hormone that aids in the body’s ability to burn stored fat.  You would think increased lepton is a good thing, however, your body can become lepton-resistant, (just as Type II Diabetics who become insulin-resistant) making nearly impossible to burn fat, but with lysine supplement applied it can be a little easier.

It is also important to note every time you make new fat cells, you have those fat cells for life. You can only shrink fat cells, which is why weight yo-yo’ing or cycling can be very common.   Juicing is one way to detox allowing your body to not only be in prime condition to lose weight, but also just be overall healthier.

Juicing detoxes the body through 2 phases.  The first phase involves enzymes that actually makes a toxin more toxic, however, the second phase changes the chemistry of the toxin from being fat soluble to water soluble so that you can excrete toxins through your urine eliminating them from the body.

That was a lot of science, however, it is becoming increasingly more obvious that weight loss isn’t quite as simple as calories in/calories out.  I’ve addressed this issue before when I’ve talk about our eating ratios, but from my research I’ve discovered every now and then it’s important to give your system a reset.

How To Do a Juice Cleanse

It is important to make sure you are getting appropriate nutrients, so I recommend either buying juice from a reputable company in your area or online, (One good company is JuiceRX.) or following recipes such as the  Doctor Oz’s Juice Cleanse.

I really liked the ease of Doctor Oz’s Juice Cleanse.  It even provides a print out with recipes and shopping lists, which is awesome because you do buy a lot of produce and the math can be a little mind boggling if you are a juicing novice!

how to do a juice cleanse

how to do a juice cleanse

Produce enough to make 30 juices (enough for 2 to do a 3 days cleanse!)

If you are going to be making your own juices, I highly recommend using the Omega Vert 350.  It may not look like much, but it is easy to clean, hard to clog, and allows you to save the pulp which can be used to make veggie burgers for your one meal!

how to do a juice cleanse

Ideally you would want to make  your juices on the spot, but I borrowed a friend’s juicer so I had to make all 15 juices at once.  The process while very easy, was time consuming.  It took 3 1/2 hours to make 30 juices.  (I was juicing for 2)  I also produced a trash can full of pulp!

Once you have your juices ready, there isn’t really much to the cleanse.

Doctor Oz recommends doing a ramp a couple days leading up to your cleanse help ease the system.

The ramp up includes eliminating caffeine, sugar, red meat, dairy and processed foods from your diet and primarily eating fruit, vegetables and lean protein.  You should also make sure to drink 16oz of hot water with lemon and ginger in the morning and 1 cup of hot herbal tea at night.

(I didn’t do the ramp up and was fine.)

What You Can Expect While on the Cleanse

The first day I felt great in the morning, but started to get a headache by mid afternoon.  That evening, I felt a little light headed with a slight “out of body.” feeling.  I had the sensation that I was standing outside of my body observing what was happening rather than being an active participant.  Others have also described this feeling as having heightened senses and some report this being much more intense than I experienced.

Needless to say, I scarfed my one meal of veggies down the first evening.  I made a broccoli slaw, onion, and edamame stir fry with sweet potato fries.  Interestingly enough I found that my body craved the veggie stir fry more than the sweet potato fries, yet my fiancee craved the sweet potato fries more.  I can only assume our bodies needed different nutrients.

The next 2 nights, I made the same meals rather than mixing it up because all 3 days our cravings stayed the same.  I highly recommend going to the store to pick out your veggies early afternoon each day.  When you cleanse your system, cravings become less and less about what tastes good and more about what your body actually needs.  It’s crazy how in-tune your body can with it’s needs when you take care of it!

The next two days, I actually felt more energetic than normal, but I was ALWAYS ready for my one meal!

Words of Caution

  • Juice cleanses are not low calorie.  They may flush your system with a high concentration of vitamins and minerals, but those nutrients do have calories behind them.  Each day on the cleanse, I consumed about 1,600-1,800 calories.  This is the perfect amount of calories to sustain energy while on your cleanse, but I would caution people when it comes to juicing on a normal diet.  Depending on what you juice, one recipe could contain 200-500 calories.
  • Always keep the option to go off the cleanse open.  It is normal to get headaches or feel nausea, your body is breaking up toxins and part of this process is having an elevated toxin level at first.  If this becomes unbearable though don’t be stubborn, you can always try another shorter cleanse in a couple days.

Can I workout on the a Juice cleanse?

Yes you can workout while doing a juice cleanse!  It is important, however, to add two extra drinks that are specially designed to fill pre- and post-workout needs.

For your pre-workout drink you want to use veggies that aid workouts.  Examples are beets that increase oxygen uptake and celery that is rich in sodium to maintain your electrolyte balance.

Your post-workout drink should assist the body in recovery.  Good ingredients include: Agave with natural glycogen restoring carbohydrates, almonds which contain muscle building proteins and fats, and cinnamon containing nature’s most powerful blood sugar stabilizer

Summary

Overall, I was actually pleasantly surprised.  I loved the energy the juices gave me and would be willing to do it again!  I don’t necessarily think you need to cleanse the full 3 days.  A 3 day cleanse is a great way to restart the system, but I would recommend doing a 1 day cleanse once a week or every other week.  Especially if you like to maintain your normal workout schedule, the body needs more protein than a juice cleanse provides.

Comment Below:  Have you ever done a juice cleanse?  How did you feel?  Would you do it again?

30 day challenge

4 Reasons You Should Do A 30 Day Challenge

30 day challenge

Spring has finally arrived–which means summer is just around the corner. It is time to up the workout ante!

Challenge yourself to complete a 30 Day Challenge.

Your challenge can be whatever you want.

  • You can do the 30 Day Squat Challenge which should only take 2-5 minutes out of your day.
  • You can challenge yourself to run or walk a mile or more 30 days in a row.
  • You can do a yoga challenge, committing 60-90min a day to yourself.
  • You can Crossfit 30 days in a row.

Whatever sort of challenge you decide to do, here are 4 reasons you should do a 30 Day Challenge.

1.  You do have the time.  Find somewhere during your day to take a break for yourself.  If there isn’t space in the middle of your day, tack it to the beginning or the end.  You can always wake up 10 minutes earlier, or skip the hour (or more) of television you watch each night.  You’ll start to realize when you set aside time to focus on yourself, you’ll be able to  preform your other tasks and obligations more efficiently and more effectively.

2.  You will have set a new goal.  Broadcast this goal!  Let others know what you are doing!  They might do it with you!  The more the merrier.  It’s harder to break a commitment when others know you have one.

3.  You’ll push your boundaries.  It is easy to find an excuse to back out of our workouts when we are tired.  When you push through fatigue, your body is forced to rebuild itself back up stronger.  Your brain often fatigues before your body.  Teach the brain how strong you can be!  You’ll surprise yourself with how much you can improve in an activity when you work on it each day for a month!

4.  You can eat more food!  Obviously if your goal involves losing weight, you shouldn’t completely offset your exercise with extra food.  However, if you do a 30 Day Bikram Challenge, or push yourself to run 3-5 miles every day for the month of May, you will find you need to fuel your body better for this endeavor. Your body’s cravings can teach you what vitamins and minerals you’re lacking in. Once you’ve identified the vitamins you need it’s just a matter of visiting LuckyVitamin or going to your local Walgreens. The cleaner you keep your system and the more you ask of it, the more it can accurately tell you what you need. You will probably find your body actually craves lean meats and veggies! You will learn the food you eat is fuel for your hard working body!

Give it a try!

Push yourself!

See what you can do!

If you decide to hop in on the 30 day challenge,  talk about what you are doing below!

The more of us that join in the more support we have!

 

 

caffeine before a workout

Should I Take Caffeine Before a Workout?

There are reasons for and against using caffeine before a workout.

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caffeine before a workoutUsing caffeine before a workout can make you:

  1. Release fatty acids into your blood stream, helping your body in endurance activities.
  2. More Energetic so you work harder during your workout.
  3. More focused and concentrated for your workout.
  4. Have a bawl movement so you don’t have to go to the bathroom during your workout.

Drawbacks include:

  1. Dehydration.
  2. Less blood flow back to the heart impairing performance in anaerobic activities,
  3. Being jittery or shaking if you aren’t use to caffeine.

Overall, you should give it a try.  Some peoples workouts are positively affected by caffeine.  Others have weaker workouts.  Test whether caffeine before a workout works for you!

get back on track

Top 5 Ways to Get Back on Track After the Holidays

Here are my top 5 ways to get back on track after the holidays!:

 

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1.  Make a diet and Exercise Plan

2. Drink Lots of Water

3. Use your Crock Pot

4. Take it easy the first couple days.

5. Eat mini meals and never let your calorie expenditure be more than 500 calories of your intake.  A Fitbit helps with this!

Once you get back on track you will be one step closer to reaching your goals for 2013!

get in shape

Get in Shape this Year!

get in shape2013 — Here we are.

The Mayans were wrong. We didn’t die on Dec 21st, 2012. Your excuses are gone.

This is the year to start living the lifestyle you want to live.

If you have been talking about getting in shape, now the time.

It doesn’t start tomorrow or next week or next month. It starts now.

So now that that’s settled, how will YOU do it?

We all have our own personal methods for staying in shape. What’s your method?

Are you a runner, swimmer, biker, yogi?

Do you like zumba, barre method, or circuit training?

Do you hate exercise?

Whichever category you fall in, you can get in shape this year. Yes, even if you hate to exercise YOU can get in shape. All you need is a plan. What will your plan be this year?

run a marathon

2013 is the year you will run a marathon!

run a marathonNow before you start thinking to yourself, “I can’t run a marathon.”  Think about this:

Anyone can run a marathon.  Oprah Winfrey did it.  Senators, presidents, and movie stars do it all the time.  The hit reality show The Biggest Loser even culminated in a marathon for the contestants who have lost the most weight–as if to make the point that anyone, even the morbidly obese, can become an athlete with enough grit and determination…It’s been said that the marathon has become the ‘everyman’s Everest’.” –The Runner’s World Big Book of Marathon and Half-Marathon Training

If you aren’t currently a runner, you probably think you can’t run a marathon.  You are wrong.  I wouldn’t recommend running one today, but you can run one by the end of the year.

If you are a runner and you say you can’t run a marathon, you say this out of fear.

Anyone can run a marathon and if anyone can run a marathon, even the busiest person can run a half marathon.  Think about it.  The only thing stopping you is your mind.  So make up your mind that this will be your year!  You can do it!

What races are you running this year?

Comment below!  Maybe I’ll see you there!!

Need a training program?

I can help you come up with a customized training program that fits your life and work schedule.  Skype with me and we’ll make the best plan for you!

2013 goals

2013 Goals

2013 goals

What are your goals for 2013?

I ask about your “2013 goals”, because I’m sure quite possibly you want to improve more than one thing in your life.  Maybe you want to learn to cook, lose weight, make money, etc, etc.  Whatever your goals are, I suggest you also add a physical goal to your list.  A physical goal can’t be to lose weight.  That would be a secondary goal.  I recommend setting a physical goal because when we set physical goals, activity becomes a part of our life.

Weight loss has an end point.  Once you reach your goal, you stop trying to be fit and will most likely end up where you started.  If you set a physical goal there is a much better chance that you will learn to love this activity, making it a part of your life.  This is a lifestyle change that will keep you healthy.

A physical goal could be to take up yoga, climb a mountain, something simple like starting each day with a run, or it could even be taking your running to the next level by running a marathon or half marathon.

 

What will your physical goal be this year?

Seriously I want to know!  Comment below!  I’d love to hear what you plan to do to stay healthy and fit in 2013 and beyond!!

 

runner to take advantage of winter

4 Ways for a Runner to Take Advantage of Winter

runner to take advantage of winter

Runners for the most part are the toughest athletes there are.  As many a cross country runner has boasted, “Our Sport is your Sport’s Punishment!”

That being said, even the most hard core runners can lack motivation in the winter.  There aren’t as many races, and the races we do sign up for we don’t expect to pr at.  It’s rainy and cold.  There are less hours of daylight and running in the dark isn’t ideal.

Here are 4 ways runners can take advantage of winter to improve their running when spring comes.

1.  Get inside on the Treadmill and do speed work.  Most runners hate treadmills.  They are boring, monotonousness and for whatever reason 1 mile on a treadmill seems to take twice as long as running outside.  Treadmills, however, are awesome for working on speed work.  They don’t let you slow down!  Warm up for 5 min and then try a 10x .25miles, 6x .5 miles, or mile repeat workout.  Doing high intensity workouts will leave you burning more calories post workout and you’ll start to see your average MPH start to increase on your normal runs.

2.  Do Strength Exercises to Work on Running Stability.  If you aren’t feeling motivated to brave the elements, stay in your living room and do some stability exercises.  You might feel like you aren’t getting as good of a workout at the time, but remember building lean muscles helps you burn more calories throughout the day and the muscles you build will help keep you injury free once your mileage begins to creep up again!

Try these moves to keep yourself running all season long:

Do 3 sets of 10 each (except for runners hops do 3 sets of 30) and you have a great go to winter stability workout!

3.  Try a Hot Yoga Class.  Runners often avoid hot yoga classes, because they say they aren’t flexible enough.  Think about that, that’s like saying you can’t come to dinner because you are too hungry!!  The cold day you don’t feel like bundling up for your run, check out a class at your local hot yoga studio.  I bet you’ll be shocked to find how challenging it is.  Who knows, it may become part of your training routine!

4. Buy some new warm clothes!  Nike has some great new products out there such as the Vapor Windrunner that will help keep you warm and dry!  Lululemon also has some great shirts for runners.  I love them because they have thumb holes to keep your hands warmer!  Buy some new clothes and you’ll want to get outside in the elements to use them!