The science of cross-training and varying your sports is changing. Science has shown that training in the Great Outdoors and performing a variety of sports has actually been touted as an effective way of preventing injuries, as found research in Sports Medicine.
"After an injury, a good t eam physician will prescribe rehabilitation as soon as possible to ensure a quick return to full activity," says
Naresh Rao, a Sports Medicine practitioner to Olympians. There is a good chance that they may also include CROSS-TRAINING outside while healing from an injury. For example, if you are a runner and have some
tendonitis, they will suggest power walking, running, or strength train in the sand. Training in the sand will force your body to activate and use different muscles than you would normally use while pounding the pavement. Which in turn will result in faster recovery and return from your
Take home message: try HIT FIT BEACH BOOTCAMP to keep injury-free, while getting some Vitamin D!
Zig Ziglar once
said, “If you aim at nothing, you will hit it every time.” And each of us knows
from our own experience that he is right.
The general flow of human life tends to be toward ease and comfort. One day flows into the next, and many of us
never quite get around to turning our good intentions into reality.
Those ‘good intentions,’ while no doubt admirable, tend to remain unrealized mainly because they are too vague. Vague ideas are impossible to focus on and aim for; they are moving targets.
Do you have moving targets in your life? Perhaps you want to eat a more healthy diet or lose the winter weight that has crept upon you. Maybe you just want to establish a regular workout routine and stick with it this time .
The keys to your success are two-fold: steady the target and create momentum.
How to stop a moving target
Imagine a target shooter trying to hit a small bull’s eye on a distant target. He begins to aim, but then the target suddenly moves to the right, and before he can position himself to aim again, the target darts to the left. Will he ever hit that target? Not likely.
Without setting specific goals , your good intentions are exactly like that moving target. You would like to lose some weight, feel a little better, make a change in your diet--but without clearly defined goals and methods, you can’t focus and make it happen.
The way to steady the target so you can finally hit the bull’s eye is to define your goals and write them down:
· How much weight do you want to lose?
· What kind of changes do you want to make in your diet?
· How many days per week do you want to exercise?
· Which article of clothing do you wish would fit your body again?
· How much weight would you like to lift while strength training?
Once you know where you want to end up, you are much more likely to get there.
But you have to start moving toward your goals . That is where momentum comes in.
Create momentum to reach your goals
In his book, Eat that Frog , Brian Tracy discusses the Momentum Principle of Success. In Tracy’s words:
“ This principle says that although it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going .”1
There is much wisdom in his words. Sometimes, the hardest part of reaching a goal is just getting started . That first day of doing things differently or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting. It isn’t easy and it certainly isn’t fun.
So how do you get that momentum? How do you start moving? Accountability is the answer. Having someone else involved in your efforts can be the most important factor in your success.
It is hard to change lifelong habits on your own. You need radical motivation that comes from involving others in your efforts. Setting deadlines , making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.
And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.
You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want. Don’t make it your goals too broad; be specific . And then begin brainstorming ways to get others involved with you; that will provide your momentum . Success is within your reach . You can do this!
Oh, and remember, we’re here to help you the entire way!
1Tracy, Brian (2007-01-01). Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (p. 107). Berrett-Koehler Publishers. Kindle Edition.
Challenges, deadlines, testing......We do it for one reason and one reason only, to make ourselves better. So....for the month of October we ALL have only one objective, COMMIT TO FIT!
Monday OCTOBER 2ND we will be using ALL scheduled classes at HIT FITNESS WAREHOUSE to do your first round of testing, and then re-test OCTOBER 30TH for you to see how COMMITTED you truly are! All Coaches will be present for each of the Testing classes for guidance and motivation.*
Fitness starts in your mind. Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment.
Commitment means that you are in it for the long haul. Commitment rises above bad days, hectic schedules and volatile emotions. Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it.
True commitment doesn’t depend on how you feel. It depends on your integrity and on living for the purpose you have set for yourself.
Are you committed to get fit?
NO WEEKEND WARRIORS
Committing to be fit eliminates the weekend warrior syndrome. You may know a weekend warrior. He is the person who does little physical exercise during the week, but when the weekend arrives, he blasts out of the gate like a stallion on Derby Day. In a desperate attempt to make up for his sedentary behavior all week, he goes to the gym or hits the pavement, pushing himself to the limit.
The result, however, is not what he expects.
He will likely end up with an injury , because his muscles, tendons and joints are not conditioned for the intensity of his exercise.
But he is also not getting in shape, because he is not committed . Physical fitness depends on consistency. And consistency requires commitment. It takes consistent, near-daily exercise to cause your body to make the changes that bring about fitness. For example, your joints and tendons will strengthen, your aerobic base will improve as your body becomes more efficient at utilizing oxygen and ridding itself of carbon dioxide, and your endurance will increase.
In fact, that you do something consistently is as important, or maybe even more important, than what you actually do. Even if you are just doing low intensity walking, doing it every day is infinitely better than doing something more strenuous only occasionally.
But the real rewards come when you not only commit to intense workouts, but you also commit to being consistent with those workouts.
In order to get fit, you do not need expensive clothes, fancy home-gym equipment or a complicated workout plan.
What you need is commitment. If you are committed, the rest of the pieces will fall into place.
You can start today. DO NOT OVERTHINK THIS. Just start, and commit to doing something every single day.
If you have
ever tried to ignore a box of doughnuts at work ( good luck with that
), you know how hard it is to
keep your hands to yourself and walk on by, and once you walk on by, the battle isn’t over. Even if you are in a different room and down
the hall, you can’t stop thinking about those doughnuts, and trust me I know because I love me some deliscious doughnuts ! Lol
Why is it so hard to resist something as small and seemingly innocent as a doughnut? It has to do with habit—and mind set.
The draw you feel from that doughnut goes way beyond just a mild interest: you are wired to want it, and resistance is hard . In his book, The End of Overeating , Dr. David Kessler MD explains the breakdown:
When you taste foods that are highly palatable (such as foods containing excess sugar, fat and salt), your brain releases opioids into your blood stream. Opioids are brain chemicals that cause you to have intense feelings of reward and pleasure, as well as relieving pain and stress. The pleasurable effect is similar to the feelings that morphine and heroin users experience. The desire may be so intense that you keep taking one bite after another: it can be hard to stop.
That explains why you keep eating. But why do you give in and approach that doughnut box in the first place? Why not just refuse to take that first bite?
The answer is another brain chemical called dopamine . Dopamine is responsible for motivating you to seek out the doughnut so you can get the opioid release. You remember how good it tasted and how great it made you feel. Dopamine energizes you to work for that doughnut. It causes you to concentrate on it and drives you to seek it out.
Once this process happens a few times, the whole cycle becomes a habit that is very reward focused, very ingrained and very hard to break. Your brain’s circuitry has become mapped and wired to want the doughnut. And you don’t even have to be near the doughnut for this process to start--the dopamine can kick in even when there are no doughnuts in site: ever made a run to the store for a treat that you just had to have right then?
Over one-third of all adults in our country are obese. We live in a society in which we are surrounded by highly-palatable foods (think restaurant foods and processed foods). The deeply ingrained habit of eating unhealthy food and too much of it is widespread. Everywhere we turn we are bombarded not only with unhealthy food, but also with a neural circuitry that drives us to pursue that unhealthy food.
Remap YOUR Brain With Mindset
And now the good news: you can start right now to change the trajectory that you are on . You can rewire your brain and begin reducing the power that those opioid-producing foods have over you. You can draw a new map in your mind that will have you passing by the doughnuts on your way to better pleasures.
The secret is mindset. You must want something else more than you want those fleeting moments of pleasure that the doughnuts bring you. What is it? What do want? Maybe you want to drop a couple of jeans sizes. Maybe you want to be off your blood pressure medication. Maybe you want to be known as an ‘athletic’ type person. Maybe you want to keep disease at bay. Or maybe you just want the immense satisfaction of being in control of yourself! People who can’t resist a doughnut have given away power over their own lives!
Once you know what you want, go after it with the following strategies:
1. Stop. There is no other way to say this: you must stop eating foods that are not in your plan. In the beginning, this will be difficult. When everyone around you is tossing back pizza and soft drinks, you will struggle. You will smell the pizza, you will be in the emotionally charged atmosphere and dopamine will be flowing in your bloodstream. Think about what you want more than that doughnut; think about what you can only have by resisting the doughnut. Sheer will-power is what you have to use at this point.
2. Savor the victory. Once you come out on the other side having successfully won the battle within your own mind, you will have accomplished much more than just saying no to a piece of pizza. You will have begun ‘cooling’ the stimulus , as Dr. Kessler puts it. You have taken the first step toward weakening the circuitry in your brain that drives you to habitual patterns of behavior. The next time, it will be easier. And after that, even easier.
3. Focus on new rewards. As you remap your brain, you are creating new neural pathways that in time will be stronger than the weakening, “doughnut-centered” pathways. Make sure these new rewards are life-giving and energy-producing, such as the thrill you get when you can run a 5K or set a PR in your weight-lifting.
You can have power over habits: it’s all about mindset . You can do this!
More and more
we are hearing about food allergies and food sensitivities. Because they are such common conditions, it
is important to understand the difference between the two and what the health
issues are which surround them.
The difference between food sensitivities and food allergies
Though on the surface food sensitivities and food allergies may seem like the same thing (they can even cause some of the same symptoms), they are, in fact, two different conditions.
The least common of the two is a food allergy . A food allergy will bring about a response from the immune system that can impact several different parts of your body. Food allergies can be life-threatening. Food sensitivity or food intolerance symptoms are less serious but are more common, being typically confined to the digestive tract.
The Gut Connection
When you have a food allergy, your body essentially treats the food as something that is threatening to your body and therefore mounts an attack against it. The reason for the attack is that particles of that food and other molecules have traveled from the intestines into the bloodstream; but they are not supposed to be there.
How did they get there? Through what is known as a leaky gut. A normal, healthy intestine has walls that are tight, allowing only small molecules such as vitamins, simple sugars and amino acids to pass through it. But when the gut becomes overly permeable, larger molecules, toxins, bacteria and bits of undigested waste pass through into the blood stream. These molecules are not supposed to be in the bloodstream at all.
The result is that this triggers a response in the body, and the large molecules are treated as foreigners, triggering an immune reaction leading to digestion problems, autoimmune diseases and additional food allergies. If your body begins producing antibodies to certain foods and food groups, then those foods will be treated as pathogenic by your body.
What are the causes and symptoms of leaky gut?
There are many causes of leaky gut. These include:
· Anti-inflammatory medications such as ibuprofen and aspirin
· Alcohol and caffeine
· Antacid medications
· Food additives
· Allergies to food
· Infections within the bowel itself
· Diets high in refined flours, sugars and other processed foods
If you have leaky gut, you may experience a range of symptoms such as fatigue, joint and muscle pain, pain and bloating in the abdomen, skin rashes, arthritis, fibromyalgia, and depressio n.
The good news is that if you think you have leaky gut, there are several action steps you can take to begin healing. The key is to remove anything that may be contributing to your condition, while at the same time feed your body what it needs to begin repairing the damage.
Try the following suggestions to start on the road to healing and health:
1. Eliminate alcohol and caffeine from your diet.
2. Stop using all anti-inflammatory drugs.
3. Chew your food thoroughly and take a digestive enzyme to aid digestion.
4. Take probiotics to increase the number of friendly microbes in your intestines.
5. Eat at least nine servings of fruits and vegetables each day.
6. Stop eating refined, white flour, sugar and processed foods.
7. Drink plenty of filtered water .
No matter how committed we
are to getting in the recommended five to nine servings of vegetables and
fruits every day, sometimes we come up short.
It may be that we are busy and barely have time to eat at all, or
perhaps we find ourselves in eating situations that don’t include many fresh
vegetable choices. Or maybe we just
don’t like them.
On days that you find it hard to eat enough vegetables and fruits, a green drink is the perfect answer. It is a great way to boost your health and even detox your system.
Green drinks are just that—green, because they contain the juice of fresh green vegetables and other vegetables and fruits. There are many reasons to consider adding green drinks to your diet.
Why drink green juice?
Vegetables and fruit are full of essential vitamins, minerals and enzymes that your body thrives on. And because you are consuming it in liquid form, your body can digest it quickly. This is especially helpful if you have digestion issues, because the process of juicing ‘pre digests’ the food for you by breaking down the cell walls. This means that the nutrition can easily go right into your system.
Drinking your veggies and fruits also allows you to take in more nutrients. You may find it difficult to eat an entire bunch of kale in a day, but drinking the juice from that same amount is no problem at all!
You will also detox your body by drinking fresh juices. The enzymes contained in the juice help to release built-up toxins, leaving your body much healthier.
Many people have found that juicing helps them to lose weight, increase their energy and even improve some medical conditions such as diabetes, high blood pressure and high cholesterol.
An alternative to juicing your veggies and fruit (my preferred method) is to turn them into smoothies. While a juicer extracts the juice and leaves behind the pulp, a high-powered blender can be used to blend the juice and pulp together into a thicker drink. Either method is fine--it just depends on your preference. The fiber in the smoothies will cause you to feel full longer, which may help you to have fewer cravings.
Watch Your Calories and Sugar Intake!
WARNING : Juicing can really jack up your calorie and sugar intake when you use a lot of fruit. Be mindful of what you’re putting in you green drink…
Get started with these recipes
Here are some recipes1 to help you jumpstart your health and energy.
Baby’s First Green (a great starter juice)
1 large pear
1 cup pineapple, cubed
4 large stalks kale
Gena’s Classic Green Juice
1 green apple
1 inch knob ginger
5 large stalks celery
1 large handful parsley
5 stalks kale
Veggie Ginger Juice
3 large carrots
1 green apple
4 large stalks celery
1 large handful of spinach, parsley, or other dark green
1 small cucumber
1 inch knob ginger
DO YOU JUICE? WHAT ARE SOME OF YOUR FAVORITE RECIPES???
PLEASE SPREAD THE WEALTH AND LET US KNOW YOUR TIPS!!
Whether you are a student or
the parent of a student, you likely have one thing on your mind as the new
school year begins: academic
performance. From kindergarteners to
graduate level college students, concentration and learning are critical and
directly related to how successful the year is and how bright the future looks
You may be wondering what Academic Performance has to do with a Fitness Blog .
The Answer ? EVERYTHING! The research is conclusive : physical exercise directly impacts how well a student does academically.
Consistent, daily exercise results in significantly improved concentration, learning and test scores.
In his book, Spark, The Revolutionary New Science of Exercise and the Brain , Harvard Psychiatrist Dr. John Ratey cites studies that document dramatic increases in the academic performance of students when they begin adding exercise to their daily schedule.
City Park Collegiate school in Saskatoon Saskatchewan is an inner city school in which many students have both behavioral and academic challenges. But after bringing treadmills into the class room and letting the students use them, behavioral and academic problems improved.
Students were able to sit still longer, concentrate better and scores began sky rocketing . In just four months, the students in Allison Cameron’s class began improving academically. Grade level increases were in the 27%-36% range, and math increases were similar.1
And all it took was 20 minutes of exercise each morning.
What is it about exercise that causes such significant changes? Scientists are still trying to understand it, but it appears as though exercise helps to lay down new pathways in the brain, which aids learning. Neurogenesis also seems to be stimulated by exercise. Neurogenesis is the process by which the brain grows new brain cells. These new brain cells help build the new pathways along which learning can take place.2
City Park isn’t the only school that has seen improvements in student’s academic and behavioral performance. At Naperville Central High School west of Chicago, similar results are seen, with students dramatically improving in reading, math3 and science.
The take-away message? If you are a student, a parent of a student or even a teacher, exercise should be a top priority. To neglect it is to sabotage potential and open the door for behavioral problems.
There are many ways to get a good workout in.
Resist the urge to neglect exercise in order to spend more time with the books. Your study time will be much more productive if you feed your brain with exercise!
Minimum Effective Dosage: Train Smarter Not Harder
There are few things as exciting as new boot campers eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy. Their motivation and passion are contagious, and watching transformations is one of the most fulfilling aspects of being a trainer.
But in their excitement, many boot campers make a common mistake – overtraining. The thinking goes like this: “If 20 push-ups are good, then 30 must be better,” or “If 35 pounds challenges my muscles, then I’ll really get ripped if I do 50!” In other words, more is better and leads to faster results.
Unfortunately, this just isn’t the case, and taken to the extreme can lead to getting hurt and MISSING workouts. As with most things in life, moderation and consistency in fitness are the keys to success . Too much of anything can be a bad thing, and there is no need to do more than the minimum needed for maximum results.
For example, consider medication. If 200 milligrams of Advil takes away your headache, you do not need to take 1000 milligrams. It will not make your headache go away any more effectively, because 200 milligrams will make it disappear completely! Taking 1000 milligrams is not only wasted effort, but it could have dangerous effect on your health.
It is important to realize that over training in fitness not only doesn’t deliver faster and better results, but it can lead to injury and burnout . Pushing your body beyond what it can effectively handle will usually result in a strain or muscle tear.
Likewise, for those just starting, if you blast out of the gate at top speed with an intensity that you can’t possibly sustain, you will burn out and likely give up. The wisest choice is to practice moderation and consistency.
Remember, what you do every day is more important than what you do every once in a while. Those everyday activities may not be terribly exciting while you are doing them. And you may not feel like you are making progress. But give the compound effect time to work. Your effort will pay off. You will become stronger, more fit, and others will begin to notice.
Take care of your body and your mind by practicing the “Minimum Effective Dosage” strategy. Do what is necessary to get you to your goal, one step at a time. Better yet, work with a Certified Fitness Professional or Specialist to determine your programming needs and you can bet your ass that you will get there in half the time it would normally take you doing it by yourself!
'What you do every day is more important than what you do every once in a while.'