50 Health Tips

Implement a few of these 50 simple health tips from Whole Living into your everyday life and your body will thank you for it!

http://www.wholeliving.com/136136/50-simple-health-tips

6 Things Trainers Need You to Know

Element Fitness's mission as an organization of personal trainers is to guide and assist you in achieving your fitness goals! In order to do that, there are a few things they absolutely need to know in order to gauge your progress and decide how to alter their training routines. I stumbled across an article recently that highlighted a few key concerns that most trainers struggle with, and thought they would be great things to know! Here they are, brought to us by SparkPeople:

"Withholding Health InformationAre you on any medications? Did your recent bone scan reveal thinning bones? Did you injure your knee or have back surgery five years ago? Even if your health care provider has cleared you to exercise, your trainer needs to know these important health facts to keep you safe. Medications can affect your heart rate; doing certain moves when you have osteoporosis can make your condition worse; and prior injuries or surgeries can also affect your workout prescription. Even if your trainer hasn't asked, it's up to you to fess up and tell-all when it comes to your health. Don't worry: Like health care providers, trainers must abide by codes of conduct and keep your health status confidential.
ComplainingNo one likes a complainer and, if you're a personal trainer, you really dislike complainers. You see, to a personal trainer, complaining doesn't make sense. If you're paying someone to work you out and push you, then you have to expect to be worked out pretty hard. And why would you want to complain and impede your progress? In fact, complaining takes up precious time that a trainer can use for explaining proper form for an exercise or for general dietary advice. You wouldn't want to miss that important information, would you?
Making ExcusesMany people are busy and have trouble fitting in exercise. But once you commit to working out with a trainer, refrain from making excuses for missing a workout or overeating. Be honest as to why you missed a workout or what drove you to overeat. If a trainer doesn't know the full scope of your situation, then how can he or she help you? And, for most of us, let's be honest—excuses are what has kept us from reaching our full potential. It's really in your best interest to fess up as to why you did or didn't do something. It's all part of the learning process.
LyingThis point is closely related to "making excuses" except instead of saying that your dog ate your workout plan, you fib that you skipped a third glass of wine after dinner or you really did squeeze in that circuit workout—when you didn't. Personal trainers get it. No one wants to look bad or let down their trainer, but it's essential to tell the truth.
A good trainer is constantly modifying your workout plan to fit you. And if you're not telling the truth about your workout or eating plan, then a trainer isn't going to be able to adapt your fitness plan accordingly. And at the end of the day, you're paying a trainer to help you reach your goals, so by lying, you're the one you have to face at the end of the day.
Talking Too Much (Or Not Enough)A trainer can only design your workout based on the information you give them. If you're as closed as a clam in chilly waters, then it's darn near impossible for a trainer to help you set goals that really matter to you. On the flip side, if you're a total chatty Cathy or gossipy Glen, then you really need to make sure that your conversations with your personal trainer stay on track and are about fitness, your goals and your health. A session with a personal trainer doesn't come cheap, and you need to make sure your time is being spent discussing your weight loss—not the neighbors down the street.
And, for the record, trainers can get frustrated when they have to keep redirecting you to the task at hand (read: working out).
Not Following Your PlanPersonal trainers create a workout plan for you for a reason. It may seem random, but they have a method to their cardio and strength routines. Trainers are not expecting you to do more than your plan calls for—or less. If you work out more than called for or eat less, it can really mess with your results. And, if you do too little, then you can't expect full results. Simply put, if you believed in a trainer enough to purchase their services, then believe in them enough to follow their advice!
Wearing Overly Baggy ClothesThis may seem like an odd point to make, but it's an important one. To properly correct form when lifting weights, a personal trainer must see the angles of your body. In a lunge, they need to make sure that your knee isn't going over your toes, and, if you're doing a triceps extension, they need to know that your chin is level. However, if you have on big, baggy sweatpants or a hooded sweatshirt, then they won't be able to tell if your form is as it should be. I know that you want to be comfortable at the gym, but for your safety, a personal trainer really appreciates when you have clothes that show your full form. Spandex isn't necessary, but a big oversize T-shirt isn't helping you—or your trainer!"

Read the original article here: http://www.sparkpeople.com/resource/fitness_articles.asp?id=1639

Strong Body for a Long Life

A strong body has an easier time recovering illnesses and injuries. Keep your body fit and properly fueled to stay resistant against harm! Dr Oz. has 10 tips for you on Shape.com.

Read them here: http://www.shape.com/lifestyle/mind-and-body/dr-ozs-top-10-health-and-fitness-tips-all-time

"Illness or injury may often be the instigator, but frailty is what kills us, says Dr. Mehmet Oz, cardiothoracic surgeon, author, and host of The Dr. Oz Show. Our bodies can't recover as well if we're not strong, which is why he recommends a balanced workout plan that includes strength, cardio, and flexibility training...."

10 Strategies to Burn Fat

Losing weight requires a complete lifestyle change that includes a cleaner diet and more movement. However, if you're looking to adopt a few habits and strategies to help speed up the process, Fitness Magazine has got 10 tips for you! Keep yourself nourished and diet-minded and you'll be sure to get the results you're looking for.

No crazy gimmicks or deprivation diets here. These 10 smart new strategies will help you shed fat and keep it off.
Use fat to burn fat.
Trying yet again to lose those last 10 pounds? We hear you. In fact, 50 percent of women say that within six months they gain back any weight they've managed to ditch. And more than a quarter have dieted so many times they've lost track of the number. Well, get ready to stop the endless yo-yoing: Science has finally come up with simple, groundbreaking solutions for lasting weight loss. We checked in with the top experts in the field and scoured the latest research to bring you the skinny on everything you need to reach your slim-down goals and stay there.
Make your fat burn fat.Seriously: Your flab can help you shed pounds. How? Just as there's more than one kind of fat in food, there's more than one type in your body. White fat is the bad stuff you want to zap. But a second kind, brown fat, actually torches calories. "Up to 80 percent of adults have brown fat deposits in their bodies," says Aaron M. Cypess, MD, PhD, an assistant professor of medicine at the Joslin Diabetes Center and Harvard Medical School. This good fat is powerful because it's packed with mitochondria, the parts of cells that generate heat. When activated, as little as two ounces of brown fat can gobble up as much as 20 percent of your body's calories.
Exercise is one of the best ways to get your brown fat in gear. In a study, scientists at Harvard's Dana-Farber Cancer Institute discovered that working out releases a hormone called irisin, which converts white fat to brown. Exercise for a half hour at least five days a week to turn up the burn.

Read the 10 tips here: http://www.fitnessmagazine.com/weight-loss/tips/diet-tips/how-to-lose-fat-for-good/?page=1

10 Fit Ways to Celebrate Valentine's Day

Valentine's day is quickly approaching! While this day is known for being the day to eat chocolates and sweets, there are plenty of enjoyable alternatives to celebrate while keeping you and your love fit and healthy.
SheKnows shows us 10 different ways to enjoy a fitness friendly Valentine's day.

"Valentine's Day can certainly be sweet for romance – and most definitely your sweet tooth – but how about celebrating in a way that's both sexy and healthy this year? Whether you're planning on clearing the living room to make space for a sexy tango or you're venturing out on high-flying fun, here are 10 fit ways to celebrate Valentine's Day!"

Read them here: http://www.sheknows.com/health-and-wellness/articles/947175/sexy-fitness-10-ways-to-celebrate-valentines-day

December Stress

It is a universal truth that the holidays are stressful. Whether you're in charge of the meals and the presents, entertaining the extended family or spending the holidays alone, your stress level goes up. Just the other day, it took me twice as long to walk 3 blocks because of the huge crowds, watching the snowflakes projected on a building or hanging around taking pictures of the lights on the trees and nearly missed my dinner reservation.

As such I was very interested in finding ways to keep from stressing during the rest of this month and found a good article by Charlotte Libov, writing for WebMD. If you find yourself getting stressed this month, give it a look, it could help a lot.

Denise McVey knows holiday stress all too well. To be sure, she loves the holidays: going caroling, shopping, buying cards, enjoying the first snow, and, most of all, loving the look of delight on her toddler’s face on Christmas morning. But as the days until the holidays dwindle and the lines at the mall get longer, McVey is so beset by season-induced stress that, when the New Year rolls around, she’s spent. “Colds, flu, you name it, every year I get it; I’ve had shingles eight times,” says the 40-year-old owner of a creative agency in Boonton, N.J.

Read More: Tips For Reducing Holiday Stress

Caffeine as a Pick-Me-Up

The energizing boost of caffeine is commonly used as a workout enhancer by many. It's no wonder why since it'll have you feeling alert and willing to keep your exercise going for longer. Here's an interesting excerpt from an informative article that explains a bit about how it works:

The performance boost you get from caffeine is a result of how it hot-wires your central nervous system, says Matthew Ganio, PhD, an exercise physiologist at the Institute for Exercise and Environmental Medicine in Dallas.

"Caffeine crowds out a calming brain chemical called adenosine," he says. You become more alert, you react faster, and you don't feel like you're working as hard, all of which add up to training or competing at a higher intensity for a longer period of time and being more agile in a pack.

 Learn more about how a cup of coffee could effect your fitness regime and how your frequency of consumption and timing matters on this Fitbie article by Matthew Kadey.

http://fitbie.msn.com/get-fitter/caffeine-alert

May is National Runners Month!

Since May is National Runner's Month, we at Element Fitness thought we'd take some time to go over some of the Most Commons Running Mistakes made by new runners so you can avoid them and run happy and healthy!

Mistake #1: Wearing the Wrong Shoes
The problem: Wearing the incorrect shoes or old running shoes can lead to injuries.
The solution: Make your way to a specialty shoe store that has knowledgeable salespersons who can help you evaluate your foot type and running style.The sales people will determine whether you're an overpronator, underpronator, or neutral runner,and make shoe recommendations accordingly. When you do get your hands on the "right" pair of shoes, be sure to replace them every approximately 350 miles. Also, alternate your shoes -- they'll last longer when you allow them to decompress and dry out between runs.


Mistake #2: Too fast, Too much, Too soon.
The problem: Many people that are new to running make the "too fast, too soon" mistake. In this case, more is not better. As a result, they often develop problems associated with overuse sucha s shin splints, ITB or runner's knee.
The solution: Take it slow! Early on your development, be conservative aout how much, long and often you run. Also, pay attention to your body's aches and pains. If it gets worse, its a sign that you should stop for a while. Don't try to be a hero and run through pain. Lastly, take at least one full day off exercise every week. Those rest days are important to your body's recovery and injury prevention.


Mistake #3: Bad Form.
The problem: Some runners have a tendency to swing their arms side to side, inhibiting their ability to breathe properly and causing them to slouch. While some hold their hands to their chest, causing tightness and tension in their shoulders and neck.
The solution: Really try to keep your hands at waist level, just ever so lightly brushing your hip. With your head up, back straight and shoulders level, keep your posture straight with your arms at a 90 degree angle, holding your elbows at your sides. As the run progresses and you start to feel tired, don't slouch. Instead, poke your chest our and imagine there's a shelf holding your chin upright.



Mistake #4: Not Staying Hydrated.
The problem: A lot of people underestimate how much fluid is lost during runs and exercise. They avoid drinking because they're worried about getting "side stiches"and as a result, they experience dehydration which can be extremely detrimental to your health and performance.
The solution: Pay attention to how much you're drinking before, during and after exercise. As some basic guidelines; Try to drink 16-24 oz. of water before your run, take in 6-8 oz. every 20 minutes during your run, and drink 20 to 24 fl oz. of water for every pound lost after you're done with your workout.

Mistake #5: Not Keeping Yourself Properly Fueled.
The problem: Many people tend to underestimate the importance of nutrition for both their overall health and exercise performance. When and what you consume before, during and after your runs can have a huge effect on your body's abilities and performance and recovery.
The solution: An hour and half before your run, try eating a light snack or meal. Things low in fat, fiber and protein but high in carbohydrates works the best. Try a bagel with peanut butter, an energy bar or banana, or cold cereal. To avoid mid-run bloat, avoid things that are high in fiber, rich or high in fat. Also, to breed healthy muscle building, try to replenish energy as quickly as possible after a workout. As a basic rule of thumb, keep your post-workout food to a ratio of 1g protein per 3g of carbs. Try: A PB&J, yogurt smoothie, or chocolate milk.

Happy Running! And we hope to hear you've joined in on National Running Month!


** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

Sponsored by Dick's Sporting Goods, May is National Runners Month! Check out the Official Website for Twitterfeeds and Deals of the Week. http://www.nationalrunnersmonth.com/