February 18, 2019

Cardio and Heart Health

An important part of exercise as is it pertains to overall health is the cardio work that we do. Aerobic exercise has been proven to have tons of benefits on our heart health and is something that we should definitely make an effort to include in our exercise programs. While there are some of us who are more orientated towards strength training as our main form of exercise, we can still see the benefit of aerobic exercise, and support our progress in strength training with even a little bit of aerobic exercise.

Cardio or aerobic exercise is for the most part is a type of exercise done for the purpose of increasing endurance. With consistent cardio the body makes adaptations that makes your heart more efficient at pumping blood. The heart becomes stronger, which helps reduce the resting heart rate. The muscles involved in respiration strengthen as well, which allows you to breathe and get air in and out of your lungs better. Along with improving heart health, cardio helps lower blood pressure, manage diabetes, improves bone health, mental health, and the list goes on. While there are some risks associated with cardio, the benefits out way the risk pretty significantly.

When doing cardio such as walking, jogging, biking, or anything else there are a few things to keep in mind. One being that its recommended that you stay within the aerobic training zone based on heart rate for the period of time you are exercising. That aerobic training zone will be 60 – 85% of your max heart. Your max heart rate will decrease with age and can be calculated by taking 220 and subtracting your age. It’s also important to keep in mind it’s recommended that you do of a minimum of 150 minutes of this moderate intensity exercise per week, which can be spread out throughout the week to fit your schedule.

Although staying within the aerobic training zone is optimal you can still see benefits outside of that target heart rate zone. Other ways performing heart health include interval training, which may include an anaerobic portion followed by a less intense portion of exercise, as with sprint interval training. This is more of a vigorous form of exercise and although it may take you out of the aerobic training zone, there are studies showing that interval training can be used a way to improve your VO2max which is the amount of oxygen the body can take in and use over a given time period.

As a whole cardio is great for the body. And even if you cant reach the target recommendations, any exercise is better than nothing, and you can always work up to those points. When doing your cardio, always start with a light warm up, use proper footwear, stay hydrated, and remember to pay attention to your breath.

When getting your body fat down, one of the last places to get rid of the fat is the lower stomach. It’s really hard to spot reduce fat in your lower belly but you can do exercises to help tone that area.

If you’re looking to get your abs to show, it’s gonna take more than doing sit-ups every day. At some point, you’ll have to get your body fat down. But you still want to make sure your developing all parts of your abs as you train throughout the week.

Target your lower abs!4 moves to help target your lower abs and help tone your lower belly. There’s more to abs than sit ups, mix these in to your help completely work your abs! #GetaPlusFit #TrainingDoneRight #ProperFormisEverything #ExpectaHigherstandard #Fitness #okc #Weightloss

Posted by A+ Fitness, LLC on Friday, January 11, 2019

These lower ab exercise will help you to tone your stomach as you get your fat down so that part of your abs are developed when your abs start to show.


QUICK TIPS

When working your lower abs you want to keep your lower back flat on the the ground. This will keep you from doing the movement with the wrong muscles

Doing your leg raising with your lower back arched, you work muscle in your lower back more than your abs that you’re trying to target.

You’ll want to keep your back flat throughout the whole set even if that means not letting your feet touch the ground each rep.

If you’re having trouble doing your leg raises you can modify the exercise by putting your hands under your butt to help keep your back straight. You may also want to try starting out with bent knees until you develop more strength to do the exercises correctly.

October 31, 2018

Low Carb Meatball Pizza

Pizza night is a downfall for many but it doesn’t have to be! There are many low carb ways that
allow you to still enjoy pizza. The key is to cut out the grains, gluten and simple carbs by
eliminating the traditional crust. In this recipe, the crust is made from protein-rich eggs.
Courtesy of RealHealthyRecipes.com
What You Need
Serves 4
Olive oil spray
6 eggs
¼ cup milk
¼ teaspoon sea salt
¼ teaspoon black pepper
¼ cup pizza sauce
¼ cup goat cheese, crumbled
1 tomato, sliced
12 chicken meatballs, sliced in half
¼ cup fresh basil, sliced into ribbons
Instructions
1. Place a large oven-proof skillet over medium-high heat. Lightly grease with olive oil spray.
2. In a large bowl whisk together the eggs, milk, sea salt and black pepper until fully combined and frothy. Pour the egg mixture into the preheated skillet and reduce the heat to medium-low.
3. Do not disturb the eggs as the set. Occasionally lift the edges of the egg and tilt the pan to
allow any runny eggs on top to pour under the firmer egg. The idea is to maintain a nice round
shape like a pizza crust. Once the egg is set, remove from the heat.
4. Spread the pizza sauce over the top of the egg, as you would on a pizza. Top with the goat
cheese, tomato, meatballs and fresh basil. Place the skillet in the oven under high broil for 2-4
minutes, until the meatballs are warmed and the cheese is melted. Serve and enjoy!
Nutrition
One serving equals: 187 calories, 13g fat, 3g carbohydrate, 2g fiber, and 17g protein

Dehydration is the result of an extreme negative water balance. Basically, your body is getting rid of a lot more water than you’re taking in.

There are different things that can cause dehydration including vomiting and other sicknesses. But one of the most controllable reasons for dehydration is simply not drinking enough water.

Some of the first symptoms of dehydration are dry mouth and thirst. If this is your feeling thirsty throughout the day, it’s an early sign that its time to get some fluids in you.

Some of the more extreme symptoms include nausea, lightheadedness, and fatigue.

But hopefully, with these tips, you’ll be able to find a game plan for yourself that keeps you well hydrated so that you never have to deal with any of these symptoms again.

Try using a larger water bottle

If you have more water around, chances are you’ll drink more water. One of the biggest things this helps you do is to drink before you get thirsty.

The best way to stay hydrated is to drink throughout the day.

Markdown your water bottle

Set goals for yourself throughout the day. Sometimes gamifying your water intake is super effective.

Try marking your bottle down with different drinking goals for you to reach throughout the day.

Use alarms and apps

This is another easy way to gamify for water intake using your phone and/or other devices.

You can set alarms for the hours that you’re awake and active,  as a reminder for you to take a sip throughout the day.

It’s a great way to get used to drinking throughout the day before you even get thirsty. And eventually, you may able to develop a habit of drinking water regularly so that you’re not dependent on the app to remind you to drink.

October 23, 2018

Tips and Tricks Tuesday

10/23/2018  

Whatever your fitness goals might be A+ Fitness is here to help you reach each and everyone of them! We have compiled a list of the some of our best fitness to help you succeed on a daily basis! We encourage you to incorporate a few into your daily routine each week and watch as your health begins to change!

 

 

Developing a positive attitude is crucial to reaching your fitness goals. Your thoughts can determine how you feel and often what you can accomplish. Napoleon Hill once said,

“What your mind can conceive and believe, you can achieve.”

 We need more meditation and less medication. Meditating can reduce stress, improve your health, help get focused and improve your breathing.

Exercise is a great mood booster when you have had a hard day. Simply going for a run or throwing a few punches on the bag can be just what you need to relax and change your mood!

 

Sometimes finding the motivation to do daily task can be difficult. in the world we live in today distractions and shortcuts are around every corner. So it’s no surprise that when it comes to our fitness goals we sometimes put them on the back burner. Here are 4 things to help keep you motivated!

1. Set a workout goal for the week. If you reach your goal test yourself to a new outfit or maybe a much needed massage.
2. Place pictures of your goal body type where you will see the them to help encourage yourself to stay on track.
3. Buy your dream outfit In the size you wish to reach so whenever you see it you are reminded of why you are doing all this hard work.
4. Do Work Never Quit

Flexibility is very important for our overall physical health. We need to be able to make sure we’re releasing all the tight muscles in our bodies so that we’re able to move through more complete ranges of motion.

Other than that, it just feels really good to be able to move without any restrictions. And the better your feel the more likely you’ll be to stay consistent with your workout.

Just because you’re doing daily walking, and using your lower body as your primary mover, you still need to have your spend time with your upper body flexibility. Most of our lifestyles cause us to have some tightness in our shoulders and neck. Some people also develop stiff backs and things as we age as well.

Like the lower body stretches, it would be great to do these static stretches after your walk so that your muscle are nice and warm. Getting that circulation and blood flow to your muscle helps your body benefit from the stretches.

Neck – One of the the most overlooked parts of our bodies in terms of our stretching is our neck. It’s actually becoming more important as things like tech neck are being talked about do to the positioning of our head as we use our phones and other devices.

You’ll need have a chair or something that you can hang onto for this one. You’ll need to hold on to the chair while stretching your head to the opposite shoulder.

Shoulder- Another place that gets tight and restricted are our shoulders. We want to fight our shoulders rounding over our chest as much as possible. It’s important for preventing injury, breathing properly and other things.

One good stretch for your shoulders can be done against almost any wall. You’ll start arms length away from the wall. You’ll have your hands in the Y position, then slowly drop your chest into the ground with your hands planted into the wall.

Pec- it will also be beneficial to to stretch your pecs. This goes along with the shoulders in helping to fight that rounded back posture.

You’ll start facing the wall with your arm up, bent 90* at the elbow. You’ll slowly turn your body away until you feel a stretch through your chest.

Again, you’ll want to hold theses stretches 30 – 45 seconds post workout. There are other stretches that can be added to your routine but these are really good basic stretches to get you started working on your flexibility.

Daily walking has many benefits to our bodies from helping to manage weight, disease prevention, and can even help improve your mood.

Hopefully you’re having fun getting outdoors, getting your steps in, and logging your miles. There’s also some feel good stretches and things that we can do along with our walking to help take your body to the next level.

Walking will help warm your muscle, leaving them more elastic so that your able to stretch through a better range of motion. This will help you get a overall better stretch as you lengthen the muscle you’ve been working and try to release other tight areas on your body.

Post workout is a great time to get some your static stretches in. There are a few places that tend to be tight on a lot of our bodies that will be a great point of attack going into our post workout stretching.

Try these stretches out holding for 30 – 45 seconds. As you hold your stretch you can ease yourself deeper into the stretch, just make sure not to force yourself past what your body will allow.

And BREATHE through your nose out your mouth.

Basic calf stretch using the wall for balance. One thing to watchout for with your calf stretch is to make sure that your heel isn’t pointing towards the inside of your body. Make sure your heel is pointing straight back in line with your knee.

Start arms length away from the wall, then place your toes as high as possible on the wall. Next while keeping the leg on the all straight drop your chest into the wall till you feel a stretch in the hamstrings and hold.

The next lower body stretch is for the hamstrings, you may get a little stretch through the glute with this one as well.

Start arms length away from the wall, then place your toes as high as possible on the wall. Next while keeping the leg on the all straight drop your chest into the wall till you feel a stretch in the hamstrings and hold.

The last lower body  can be done on a bench or the end if the bed if the ground is to uncomfortable.

You’ll have your weight supported on one knee while driving your hips forward. You’ll want to do this keeping your chest up, nice tall posture. And be sure not to to lunge too far forward.

You’re not looking to lunge forward as far as possible, your just driving your hips forward until you feel the stretch through the top of your hips and thigh area.

Don’t let any tightness get in the way of your next days walk, this is just a few of the ways we can fight against it. Flexibility is important, don’t neglect it, and take care of your body the best you can.