Eat Fat to Lose Fat

Fat free alternatives may have a fewer calories, but does cutting fat out of your diet actually help in losing body fat? Fats are an essential part of your diet and are necessary for your body to process food and nutrients the way it needs to in order to use stored fat as fuel. Coach Calorie shares the details.

"Fat is one of those essential macronutrients.  More specifically, we are talking about essential fatty acids (EFAs). When your body doesn’t get in enough of the nutrients it needs, it will send out hunger signals to tell you to eat until it does get them. Essential fatty acids cannot be manufactured by the body, so they need to be consumed through your diet.Omega-3 and omega-6 are the two essential fatty acids we must ingest because the body cannot synthesize them. Most of us get in enough of the omega-6 fatty acids, but are lacking with the omega-3s. Good sources of EFAs include seeds, nuts, and fish. I like to supplement with fish oil to get my EFAs. Essential fatty acids might be the only essential fats, but saturated, monounsaturated, and polyunsaturated fats play a large role in the body too." - Tony Schober 

Learn more about it: http://www.coachcalorie.com/eat-fat-to-lose-fat/

Dance to Fitness with Zumba

Ashlee Tomsche danced away 123 pounds with Zumba Fitness. Sound like a fun way to get fit? Our zumba instructors can get you started!

Read Ashlee's story on CNN: http://www.cnn.com/2013/04/05/health/zumba-weight-loss-irpt

8 Cardio Myths

Many people swear by cardio for weight loss, but thinking that cardio is truly the most efficient way to burn fat is a mistake! Don't make that mistake. Make sure you're making the most of your time and effort by learning the facts about cardio and weight loss on SHAPE Magazine!

http://www.shape.com/fitness/workouts/8-cardio-myths-are-making-you-fat

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

The Best Weight Loss Strategy

There are countless tips out there for weight loss, but the number one strategy to lose weight is a lifestyle change. No temporary diet or set of workout moves will guarantee the results eating clean and having an active lifestyle will. This article on Prevention Magazine discusses this in depth and gives tips that are really worth reading.

"Yup, you’re about to read another diet post, but not to worry: You won’t hear anything about calorie-counting or eating like a caveman here. Instead, new research reveals that the best way to lose weight is surprisingly simple: Eat more produce and sit less.
Researchers from Northwestern University studied how well four different health strategies worked over 20 weeks. The diets included: Eating less fat and getting more exercise; eating more fruits and veggies and working out more; eating more produce and reducing sedentary time; and cutting down on fat while lowering the amount of sedentary time."

Read more here:
http://www.prevention.com/weight-loss/weight-loss-tips/new-study-reveals-best-strategy-health?cm_mmc=Facebook-_-Prevention-_-blog-pvnnews-_-lowfatdiet

10 Rules to Weight Loss

Dieting is the most important key to weight loss. While exercising is an important component, continuing to eat too many of the wrong foods can make losing weight extremely difficult. Know the most important factors and weight loss. See what to cut back on and methods to limit sabotaging your efforts through your diet with these 10 golden rules from Zest. Some of them may surprise you.

1. Do limit added fats to no more than 4tsp per day:These include cooking oils, dressings, marinades and spreads.
2. Do watch your portions: Eat until you’re satisfied, not stuffed!
3. Do choose low-glycaemic carbohydrates: Choose oats, sweet potatoes, pulses and grainy bread to give you the energy to exercise.
4. Do drink at least 2 litres of water a day: And add an additional litre for every hour of exercise you do (250ml per 15 minutes).
5. Do have a non-alcoholic drink with food: Stick to water, fruit tea, plus 250ml of skimmed or semi-skimmed milk in tea and coffee.
6. Don’t add sugar or salt to your food: They will make you retain both water and those excess pounds.
7. Don’t give up if you’ve had a bad day: Stay focused - always remember your end goal for motivation.
8. Don’t skip a snack or meal: You’ll only reach for something sugary or fatty later.
9. Don’t scrimp on veg: Eating more vegetables will keep you fuller for longer.
10. Don’t eat more than two pieces of fruit a day: They are simple sugars.

See it on Zest: http://www.zest.co.uk/weightloss/10-golden-rules-of-weight-loss/2886.html

Extreme Weight Loss Success Stories

Looking for motivation? The best weight loss inspiration is real-life success stories. The men and women who, through hard work and dedication, managed to shed over 100lbs are seriously deserving of admiration. They've transformed their lives and bodies, pushing themselves to the limit for a happier, healthier life.
This one impressive tale of a man who lost 170lbs can be read on The Huffington Post.

Name: Jeremiah Sears
Age: 32
Height: 5'11"
Before Weight: 358 pounds
How I Gained It: Ever since I can remember, I have always had a problem with my weight. From the time I was in high school I was creeping up on 300 pounds, but I learned to live with it. I was constantly getting fast food or eating a snack. I worked nights, so when I got home I would eat a big meal and then go to bed.
I had it in my head that I was always going to be this way no matter how hard I tried. Over the years I tried hundreds of diets and diet pills waiting for a miracle to happen, but it never did. When the diets didn't work it would make me depressed, and I would gain more weight. I was fighting a losing battle with myself. I had been to the doctors to check on some complications I was having and the doctor informed me that if I didn't lose weight my blood pressure and sugar were going to get out of control. I took the doctor's advice with a grain of salt and kept living the same way. After a few months of not following the doctor's orders, I started to feel like even getting up in the morning was a struggle.

Read the rest here:  http://www.huffingtonpost.com/2012/03/23/weight-loss-success-jeremiah-sears_n_1341901.html

The Reason Why Dieting Hurts

Do you ever wonder why dieting is just so hard to keep up with? A little hormone called leptin is the culprit. It plays a key role in energy expenditure and intake, meaning it's behind your feelings of hunger and hinders with your ability to lose weight. Your body automatically responds to your attempts to eat less and lose weight with the perfect counter of making you crave the amount of food you used to eat and slowing down your metabolism to in an attempt to maintain your original weight. It works against all of your efforts with this vicious cycle, but it doesn't have to work this way. There are ways around it!

In fact, cheating on your diet every once in a while is a great way to get your metabolism revving and to keep leptin levels normal, making it possible to continue losing weight while not completely depriving yourself of the high-energy foods that you love! Carbs are actually your best friend for this. You can read about why this is on Laurens Fitness.

"OK, so I mentioned above that leptin levels drop dramatically when you diet, causing all sorts of problems that you don’t want. Basically making it near impossible for you to lose the pounds. The good news is, this is reversed really really quickly. It takes less than a day for leptin to get back to normal levels. With a fair increase in calories, your body will increase your leptin levels, thus your metabolism will go up and appetite will be suppressed. Great I hear you say, but then I am eating more calories and will just reverse all the good work I already did. Well, not if you are strategic about it.

If you cheat on your diet once a week (when we know that leptin can be at its lowest after dieting), you give your leptin and your metabolism a boost, setting and priming your body up for fat loss once you resume your diet. You can eat what you want for a day, try not to binge…it’s just not a good habit. Up your energy intake that day, get your metabolism firing. When you go back to dieting, you will be in a much better state than if you had simply let your leptin levels and metabolism hit rock bottom. It’s almost impossible to lose weight at this stage.

The best thing to eat is stuff that is full of carbs. There is a relationship between leptin, carbs and insulin. There has been research suggesting that upping your energy intake alone won’t really help. If you stuff yourself full of protein and fats, it won’t raise your metabolism and up your leptin levels as effectively as carbs will. So on you cheat day, concentrate on carbs."

Read more: http://laurensfitness.com/2007/12/28/dieting-why-is-it-so-hard/

Little Protein, Lots of Fat

A diet lacking in proteins could cause your body to retain more fat. Makes sense since muscles are calorie-burning powerhouses that require proteins to be built and maintained.
The Huffington Post shares the results of a study on the Journal of the American Medical Association that explains why this is. They even share advice on how to incorporate more protein into your diet! Heres a snippit of the article:

"People who consistently consume more calories than they burn each day will lose lean muscle and accumulate body fat more easily if their diets contain too little protein and too much fat and carbohydrates, suggests a study published this week in the Journal of the American Medical Association."

Read More: http://www.huffingtonpost.com/2012/01/04/protein-body-fat-diet-_n_1183516.html


Stay healthy and eat your proteins!

How Much Exercise Is Enough?

It's important to get an adequate amount of exercise if you're looking to maintain a healthy body weight and reap the health benefits of being physically active, but how much is enough? The recommended duration and intensity of your workout depends on your personal fitness goals. There are two types of exercise that you should be sure to do: aerobic and muscle-strengthening. Strength-training activities such as weight-lifting and the use of resistance bands should be done about twice a week.

As an adult, you should be getting at least 150 minutes of moderate aerobic activity in a week. 'Moderate' meaning that your heart rate increases to a point where you are still able to hold a conversation. This could be 30 minutes of light exercise such as brisk walking or swimming for 5 days a week. To work on preventing lifestyle diseases such as diabetes, heart disease, osteoporosis, and hypertension, this is amount of exercise is adequate. It may not do much for weight loss, but it's certainly beneficial for your cardiovascular health.

For more health benefits and weight loss, increase the intensity and/or duration of your workout. It's best to get 300 minutes of rigorous activity such as running or biking each week if this is your goal. That should be an hour of working out, 5 days a week. Altering your diet to include healthier, lower-calorie foods can boost the effectiveness of your weight loss significantly.

All of your exercise doesn't necessarily have to be done all at once. Breaking up your exercise time to smaller portions throughout the day is also effective, as long as you're getting a decent amount of heart-pumping movement in your day.



Want to know more? Read more!

http://www.everydayhealth.com/fitness/basics/how-much-exercise-do-i-need.aspx

http://walking.about.com/od/fitness/a/exercise2007.htm

http://heartdisease.about.com/cs/exercise/a/enoughexercise.htm

http://www.mayoclinic.com/health/exercise/AN01713

http://www.webmd.com/fitness-exercise/guide/your-exercise-routine-how-much-is-enough?page=3

http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/How-much-exercise-is-enough/articleshow/8412191.cms

The Weighting Game - America's Epidemic

Interested in losing some weight and getting into better shape? Who isn't these days? While an obvious post for a personal fitness and health center would be focused on weight loss, we'd like to take this opportunity to talk seriously about the Obesity epidemic swarming across the US and the only true way to correct the problem. For those that are intimidated by the idea of a drastic lifestyle change, fret not, there are ways to start off small as we'll discuss farther on in this post. The key is to start now.

With obesity, diabetes, and heart disease on the rise in America, it seems the general public has been trying to make strides and make up for lost time by living a more health-conscious life. While there may be 1,001 different types of "Snake Oils" out there that promise immediate weight loss, the old-fashioned way is really the only tried and true way to go. Unless you require bariatric surgery because you are morbidly obese and pose an immediate threat to your health, exercise and eating right is the only way to get the weight off and keep it off.

It's really important to remember that ultimately, your weight loss goal is about health, not just having a desirable physique. The key is to exercise more, choose healthier foods, and be conscious of the amount that you are consuming on a daily basis. Keep a food diary or journal, or use an online calorie tracking tool or app. Whatever makes it easiest for you to keep a real tab on what's going into your mouth, do it. Having a true knowledge of the amount of calories, trans-fats and other unhealthy junk you eat is the first real step to reaching your weight loss goals, however small or large they may be.

Our current lifestyle is not the one humans were intended for. Consisting of excessive hours of a sedentary overall lifestyle -- sitting and lazing about in our homes and offices and consuming low-grade manufactured foods and sugary drinks that fail to provide our bodies with the nutrition required to function properly. We have developed "office butts", high cholesterol and with 75% of American boys aged 17-24 not 'fit to serve in the military', there is obviously a problem in epidemic proportions. The human body was meant and designed to hunt and gather for food, sleeping from dusk till dawn, taking in only the fresh and natural substances that we were able to find for ourselves in our vicinity. There have been countless theories and diets based on this idea, including The Paleo Diet, paying homage to our Neanderthal and Homo Erectus cousins of our past. If we hope to have any future for our country, let alone our species, the problem needs to be corrected -- and fast. With soda and vending machines being prohibited in schools across the country, along with stricter Physical Education standards, we are taking the steps in the right direction to correct the damage done and pave a way of hope and health for the younger generation. But what about the millions of Adult Americans facing issues with their body weight and health ultimately leading to depression and a multitude of other physiological and psychological problems? If you want to look, feel, and function like a healthy, able human being, you need to become one. It’s as simple as that.

Not to be harsh, but look down. Provided you have functioning ones, those legs were built and grown for running, not sitting in a chair all day. The problem here is the societal norm IS to sit all day. If you have a desk job, make sure to get up and move around every 15-20 minutes. Even those small increments of exercise and movements can help maintain a level of flexibility and strength -- every little bit adds up. Want to feel better overall? Use the gifts of the body you were born with and stop depriving it of the activity it needs to be strong. The reasons for weight gain are pretty simple, provided there isn't some medical condition exacerbating or causing it. Weight gain is an equation like everything else. Consume more calories than you use, and gain weight. Just by being human, you will burn X amount of calories throughout the day, this is called you BMR, or Basal Metabolic Rate.

There are a few resources out there to figure out how many calories you burn just by existing everyday that are based on height, age, weight, BMI and activity level. Having a rough idea of your BMR can help you get started on your path of conscious eating and exercise to know how much you need to consume or not consume as well as the extra you need to burn off to lose weight. 3,500 calories is equivalent to 1lb -- consume an extra 3,500 calories, gain a pound. Burn an extra 3,500 calories, lose one.

While personal training centers and gyms are decreasing their rates to promote customer retention and acquisitions, gyms and training centers can still be pricey. Element Fitness NY is offering a special discount at this time, (available on our Yelp -- 75$ for new clients and a 12% discount towards a package when you purchase 10+ sessions), but if you are like the millions of Americans faced with financial difficulties in the past few years, don't let that be an excuse to let your health and body suffer. If there is a will, there is a way.

Not only are there tons of free resources online through online fitness magazines and YouTube videos, investing in a good piece of exercise equipment at home is investing in your life. The best kind of investment it seems we can make in today's world! If even that is a bit much for you while just starting out on your health and weight loss journey, at least make an extra effort to get some more movement in your life. Find ways to utilize what's around you in your daily routine to burn some of that extra caloric energy. Park farther away from a building's entrance to get more walking in, opt to take the stairs instead of the elevator, get off your subway or bus stop a few stops early, or take the steps up on an uncrowded escalator. All you need to do to get started is move more.

A few simple things to remember when getting started:

- Figure out your Body Mass Index and BMR to gauge your true caloric needs.

- Eat balanced, wholesome meals, remembering to always have your fruits and vegetables, and try to stay way from refined sugars and starches.

- Load up on whole grains and fiber. Fiber has been clinically proven to aid significantly in the weight loss and maintenance process.

- Drink more water. We're practically 70% of the stuff. You need water to keep your body replenished and cells functioning properly. Drinking water in place of other liquids (sodas, juices, sports drinks) can also immediately cut a significant quantity of calories from your everyday diet.

- Avoid the "big mealtime" at the end of the day. In reality, your biggest meal should be the first one you have, breakfast.

- Smaller, More Frequent Meals. To boost your metabolism, it's advised that you eat smaller, more frequent meals. While it may seem counterintuitive to eat all day, it's truly the best way to keep your body's metabolic machine going. Try to stay within 4-6 meals a day, 200-400 calories each in three hour increments throughout the day.

- Eat slower. With the number of drive-thru windows at an all time high, we tend to shovel food down our throats so quickly we don't even remember what we've consumed. Remember that the takes the body approximately 15 minutes to recognize that it's full, so eat slowly, savor your food, and don't go for seconds before you've even allowed your body a chance to signify that it's satisfied.

- Go slow. Your body needs time to adjust to changes you make in its diet, activity level and routine. The key to true lasting lifestyle changes and weight that you take off and keep off is allowing yourself the time to make those changes stick.

And of course, never start any health, fitness or diet plan without first consulting your doctor. We at Element Fitness are here to help you reach your health at any size, with nutritional counseling, personal training and coaching all available to you. Please take advantage of our special offer of $75 for your first session (a $125 value!) to get started today on your journey to a happier, healthier and better you.

A healthy and happy week from all of us at Element Fitness!

Have a question, an article request or just need advice?: Contact us at info@elementfitness.net, visit us on the web at www.elementfitness.net or reach us by phone at 347–386–1055!

Hit a Weight Loss Plateau?

Even if you have found initial success in your weight-loss endeavors, being able to continue to lose weight can often prove a more difficult challenge.






Plateauing, a fitness term referring to periods where weight loss seems to stall despite diet and exercise, is commonplace among dieters. Should you hit a plateau, the first and arguably most important thing you should do is not lose hope. It is easy to understand how plateauing can shake one's drive and confidence, especially if it happens after seeing regular improvement.

But do not despair! There are ways to break through your plateau and continue down the mountain to your goal. The key is variety. As you lose weight, your body begins to adjust to everything from the foods you eat in general to the exercises you typically perform. If you stop seeing results while eating certain foods and working out in a certain way, no matter how healthy they are, it may be necessary to change up your routines.

First, you should really look at what you're eating. Start keeping a journal of your meals and see if there is anything that you are eating regularly that might be less healthy than you think. When eating out, even seemingly healthy meals like salads can be loaded with fat and calories. With all your meals recorded, try changing some of them. Surprise your body by replacing a serving of grains or sugary fruits with green vegetables. You may also find it helpful to change when you eat. Ideally, you should be having several small meals throughout the day to keep your metabolism running at its most efficient.

Another way to battle that big fat plateau is changing your workout routine. There is an important mantra that states that any activity that you do every day can be exercise, but don't rely on it. While even the smallest healthy changes like using the stairs instead of the elevator are helpful, ultimately they cannot be counted on as a full-on workout session. Keep your body guessing where the next sweat is coming from. If you like to use a treadmill, try a stationary bike. If you like to work out at a preset speed or intensity, try switching to an interval program. It may seem counter-intuitive to work out, even for one set, at a lower intensity than you're used to but that variation is what will free your body from the plateau.


Best Wishes on your weight loss journey from all of us at Element Fitness!




Wanna know more? Read more!:
For more advice about how to break out of a plateau, visit http://www.cnn.com/2010/HEALTH/expert.q.a/12/31/weight.loss.plateau/index.html?npt=NP1

New Year's Resolutions and Weight Loss Success!

The new year has come around again, marking the end of 2010 and start of 2011. Most Americans make a New Year’s resolution related to fitness, health and weight loss.



While the will usually starts strong, people tend to trail off from their goals, failing to stick to their exercise and fitness plans. Of course, you don’t want to be that person, so here’s some tips on how to successfully stay committed to your New Year’s fitness resolution.

Make a plan. A thought out, realistic, formulated plan is necessary to begin any exercise routine. Think about your schedule and find an optimal time for your workout. Designate that amount of time for exercise and be sure to keep it routine. If something comes up that changes your daily routine, find a new time to fit exercise into your schedule.

Remember that exercise comes in a variety of forms. You could get a gym membership, take up a new sport, look into martial arts, go jogging or simply work out at home. Think about which exercise you’d most enjoy and explore your options.

Find someone to be your workout buddy. It shouldn’t be too hard, considering that so many people have a similar New Year’s resolution. Having someone there to endure the exercise and, if you’re taking up classes, learn with you can really help you stick with your plans. They don’t only make working out a much more fun task; your workout buddy gives you a reason to go. Commit to this resolution together and be there to encourage and support each other’s efforts.

Set short-terms goals within your larger plan. When you achieve them, reward yourself. You’re working on your fitness and health for yourself. Occasionally rewarding yourself for your hard work helps you encourage yourself to stay dedicated by making steps to your final goal.

Happy New Year from all of us at Element Fitness!







Want to know more? Read more!
http://www.workoutsforyou.com/NY_article.htm
http://www.edietstar.com/articlestips/fitness.html
http://topnews.us/content/29501-sticking-new-years-fitness-resolution-important
http://www.tryingfitness.com/new-years-fitness-resolutions/

Super Food 7-Day Diet from Self Magazine!

So what is a "Superfood" exactly?

According to Wikipedia.com, the term Superfood is "a term sometimes used to describe food with high phytonutrient content that may confer health benefits as a result.For example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber.^[1] "

Fight wrinkles, weight gain, cancer and colds all at once! Try this 1600 calorie-per-day menu designed by SELF magazine to be healthier and summer slim in no time!

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

The Benefits of Martial Arts Training

Though the exact origin is unknown, martial arts have been around for thousands of years. Today, hundreds of different techniques and styles exist all over the globe from Capoeira in Brazil to Kalarippayattu in southern India. Though the various schools of martial arts have evolved over the generations, their purpose remains the same: to use self defense as a vehicle to better one's mind, body, and spirit. Martial arts can help you to become a physically and psychologically healthier person, and here are a few ways how.


Physical Health
Martial arts training can be very physically strenuous depending on the style and the teacher. In kick boxing, the kicking motion is used as a conduit for an intense cardiovascular workout. Proper breathing technique is emphasized in all styles of martial arts. Students learn to exercise on a regular basis which is about the healthiest habit one can form.


Discipline
If you’re a couch potato by nature and you want to learn how to be more productive, martial arts is a great place to start. Persevering through the levels of belts which become exponentially harder to obtain teaches sticktoitiveness and gives students a feeling of real accomplishment. This carries over into the students life outside of the dojo. A kid who studies martial arts is probably also going to excel elsewhere in life, such as school.


Confidence
Of course learning to defend one's self is empowering and confidence building, but martial arts can help cultivate confidence in many other ways. So often we send subconscious messages with improper posture. Martial arts emphasizes correct body posture and teaches students to carry themselves with pride and dignity. Confidence also comes with increased physical fitness.

Yoga-nna Love It: 5 Reasons To Try Yoga Today!

For thousands of years, Yoga has been used to calm the mind, enrich the spirit, and maintain a healthy lifestyle. Yoga can be done nearly anywhere and with minimal equipment. Its physical and psychological health benefits are innumerable as yoga has been shown to increase concentration, promote better breathing, improve posture, tone muscles and improve mind-body awareness. Here are some ways that yoga can help you be a better you!

Flexibility

Yoga is obviously all about flexibility. We’ve all seen pictures of master yogis performing seemingly impossible feats of strength and flexibility which may appear intimidating to the beginner, but the truth is that no matter how inflexible you are, yoga will help you increase range of motion in your joints. Keeping limber is a great way to ward off injuries such as pulled muscles. It also helps relax muscles which can reduce the risk or effects of lower back pain.

Breathing

In yoga, there is much emphasis put on the importance of breathing. As an extremely important bodily function (obviously) it is worthwhile to learn to breath in the most effective manner possible. In most forms of yoga, one is taught to lengthen and deepen their breath which can improve lung capacity. Learning to be a better breather will not only help you in your yogatistical endeavors, but also in any other cardiovascular exercises you might be doing.

Strength

Yoga is always relaxing, but often times it can be very physically strenuous. Almost every yoga position (if practiced correctly) increases core abdominal strength, others focus more directly on triceps, biceps, hamstrings, quadriceps, etc. Increased strength can mean more toned muscles and greater endurance which brings us to my next point.

Posture

With greater range of motion, and increased core strength, good posture (correct alignment of the spine) is more easily maintained for extended periods of time. Over the years, gravity tends to take a toll on most people which causes them to slouch, hunch and slump. Inevitably, detrimental habits are formed. Yoga can help to reteach your body good posture to eliminate back pain.

Psychological

Yoga is proven to reduce stress dramatically due to the release of hormones such as endorphins and oxytocin and reduced levels of hormone neurotransmitters like dopamine, norepinephrine, and epinephrine. This leaves the body with a sense of calm and tranquility. Yoga also emphasizes meditative techniques which can improve one's ability to concentrate effectively over long periods of time. There is also speculation that yoga can help those afflicted by depression and other psychological disorders like Obsessive Compulsive Disorder.

Get out there, give yoga a try and see how it can help you achieve your goals.

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

The Facts of Fast Food.

We talk about healthy eating on this blog alot, but very rarely discuss the foods that aren't good for you.

We hear it all the time -- "Fast Food is bad for you". But how bad is it exactly? We know about the trans fat, high calorie, and high sodium counts. We know about the grade D meat, the processed vegetables, and are told the nutritional information on charts behind the registers with type too small to read. They even are honest about their practice of using preservatives in their food.


But what kind of preservatives and how much exactly? Many of you remember a few years back when activist Morgan Spurlock debueted with his epic documentary "Supersize Me"-- a film following a 30-day time period in which he eats only McDonald's food for breakfast, lunch, snacks and dinner -- exposing the drastic affect on Spurlock's psychological and physical health, while exploring the fast food industry's influence and its encouragement of poor nutrition for profit.

If that wasn't enough to shake the Big Mac out of our hands, Author and Obesity Activist Julia Havey set out to find the truth about fast food as well. In an attempt to prove exactly how processed and full of additives a McDonalds hamburger really has, she has been aging a McDonalds cheeseburger for 4 years -- and it does better than a human being.

Wanna find out what happens to this 4 year old burger? Check out the video below courtesy of DietHealth.com!





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

Fresh Feast via Self.com!

Eating healthy in the summer can be difficult. BBQ's, trips to the beach, cocktails, vacation -- all these fun summer activities can help you pack on the pounds.

Take a cue from Self Magazine. This great article is from people who "know". Dishes crafted from chefs who grow their own -- and great tips on what ingredients you can look out for at a local farmer's market for gorgeous and ripe fruits and vegetables.

Recipes in the article include: Farro and Pine Nut Tabbouleh, Roasted Beet and Goat Cheese Salad, Spicy Grilled Tuna with Garden Salsa and Grilled Lamb Loin with Tomato and Cucumber Raita and Israeli Couscous. All so deliciously good and good for you!

Click to see these "Fresh Feast" recipes via Self Magazine Online!!

How to go From Belly Fat, to Belly Flat

Does this summer have you in a mad dash to lose those few extra pounds you stored up over the winter? Look no further, for here are some helpful tips on how to reduce belly fat and lead a more healthy lifestyle.

Steer clear Of “Miracle Weight Loss Solutions”
There are no shortcuts to a leaner you. The internet and late night informercials alike are filled with snake oil, contraptions, and pills all claiming to help you lose weight. These are all to be avoided. Nothing other than good ol’ fashioned hard work will do a darn thing.

Forget about Sit-ups
Doctors agree that sit-ups, crunches, and other similar spot exercises are an effective means of developing abdominal muscles, but will not help in your quest to reduce belly fat. Focusing on just your abdominals will not help you lose weight, instead you must take a holistic approach to your exercise regimen. Make sure your workout includes exercises for each individual part of the body.

Don’t Forget About Cardio
There are many different kinds of cardiovascular exercise, but not all are created equal. Oftentimes, someone will jog for an hour at the same speed in the hopes of burning fat, but this method is relatively ineffective. Interval training is any physical workout which involves alternating periods of high and low intensity. During the high intensity periods, muscles are depleted of their oxygen supply which creates lactic acid (what you would associate with that burning sensation). During the low intensity periods, oxygen is restored to the muscles and the lactic acid dissipates. This allows the body to increase cardiovascular fitness and raises the bodies potential to burn fat. One effective way to go about interval training is to set your treadmill to 60 seconds of jogging followed by 30 seconds of sprinting.

Eat Right
Eating healthy is an integral part to losing weight and maintaining a healthy lifestyle. Belly fat is closely associated with many health problems including heart disease, diabetes, some types of cancer, and high cholesterol.

A healthy diet emphasizes:
• Vegetables
• Fruits
• Whole Grains
• Reduced fat milk products
• Poultry
• Fish
• Beans
• Brown Rice
• Eggs
• Nuts

And Reduces intake of:
• Saturated Fats
• Trans Fats
• Cholesterol
• Salt (sodium)
• Added sugars
• Processed and red meats

Prepare Your Own Meals
The most effective way to insure that your body is ingesting healthy foods is to do your own cooking. If your eating from a bag or a box, it will most likely not aid in weight loss. The American Cancer Society has created a very helpful way to ensure healthy portion sizes by relating everyday objects to correct portions of foods:
■ 1 oz. meat: size of a matchbox
■ 3 oz. meat: size of a deck of cards or bar of soap—the recommended portion for a meal
■ 8 oz. meat: size of a thin paperback book
■ 3 oz. fish: size of a checkbook
■ 1 oz. cheese: size of 4 dice
■ Medium potato: size of a computer mouse
■ 2 Tbs. peanut butter: size of a ping pong ball
■ 1/2 cup pasta: size of a tennis ball
■ Average bagel: size of a hockey puck.
■ Medium apple or orange: the size of a tennis ball
■ 1 cup chopped raw vegetables or fruit: baseball size

Preparing healthy meals does not necessarily have to be labor intensive. Simply adding strawberries to your cereal in the morning, lettuce and tomatoes to your sandwich along with an apple at lunch, and preparing a salad with dinner can account for your daily recommended servings of vegetables and fruit for the day.



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





http://www.mypyramid.gov/guidelines/index.html

Living Smart: The American Cacer Society’s Guide To Eating Healthy and Being Active

http://www.mayoclinic.com/health/belly-fat/MC00054/NSECTIONGROUP=2

http://www.bodybuilding.com/fun/weik51.htm

http://www.medicinenet.com/script/main/art.asp?articlekey=10048

http://www.marc-kent.com/beach-ready-body.html

Celluwhat?

Alright ladies, it's officially summertime! And since I know so many of you out there are dreading beach season, let's take a minute to talk about Cellulite.

What is cellulite?

Cellulite is a topographic skin change that is claimed to occur in most post-pubertal females. It presents as a modification of skin topography evident by skin dimpling and modularity that occurs mainly in women on the pelvic region, lower limbs, and abdomen and is caused by the herniation of subcutaneous fat within fibrous connective tissue, leading to a padded or "cottage cheese" like appearance.[wikipedia.com]



Nearly 95% of post-pubescent women are affected by cellulite. It's a condition most commonly found in women due to skin conditions and composition. It relates to aging, fat storage, diet, life's stress and exercise and is all a matter of timing. Any combination of those factors can allow fat to accumulate and fluids to develop, weakening the epidermis. The weakening of the skin causes fat to push to the surface causing the lumpy and "orange peel-like" appearance.

How can I treat it/prevent it?
Daily Exercise

Cellulite exercises, such as resistance training, can reduce as well as eliminate the presence of cellulite on your body. The key? Muscle. For every pound of muscle in your body, you'll burn an extra 50 calories a day. The combination of fat burning and toning exercises is a sure and quick way to get results.

Cardio

Fat burning and metabolism play an important role here. Think fast paced walking, jogging and swimming. The actual ideal cellulite exercises include the cardiovascular cellulite exercise. The more fat you burn, and the more fat you replace with muscle, the less cellulite you'll see. Cardio is also known to improve blood and lymphatic circulation. Plain and simple.

Anaerobic Workout

Instead of just turning into excess fat, this type of exercise will convert fat into actual muscle tissue. It's extremely important for women who have already acquired cellulite and are not actually overweight. Think strength and weight training.

Stay hydrated!


This is one of the simplest and best ways to fight any type of skin issue from acne to cellulite. The more hydrated you are, the plumper your cells will be -- improving the tone, texture and appearance of your skin.

Detox, Detox, Detox

Believe it or not, you can eat your way out of cellulite as well. Since hydration is such a key component, choose foods with lots of water in them like tomatoes to keep skin healthy and supple. Pick vitamin C packed items, such as colorful veggies, as the vitamin C is essential in preventing the breaking down of collagen. Keep your blood sugar stable with whole grains, such as brown rice and wheat bread, to keep those fat-storing insulin spikes to a minimum. Hit up the following foods the next time you're at the local grocery.


Cellulite-fighting foods shopping list

Apples
Brown rice
Celery
Cucumber
Grapes
Kiwifruit
Lettuce
Mangos
Oatmeal
Oranges
Papaya
Popcorn
Quinoa
Red bell peppers
Tomatoes
Watermelon





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