Category Archives: obesity

Spring Ab Shape-Up

This week we’re putting your abs on blast so you can get the results this spring that will be sure to last!

 

Spring Cleaning Your Ab Routine

There are no tricks or gimmicks involved in a true ab-defining plan. And with the key word here being “plan,” we’ll help you get on point by spring cleaning your current ab routine. But first, once you take the fitness fluff out of the mix like ridiculous (and dangerous) cleansing protocols, juice-only options, and caffeine-laden “fat burning” supplements saturating the quick-fix market today, you’re left with what’s really been proven to work – proper nutrition and exercise!

 

Your 3 Ab-Defining Plan Must-Haves

Have A Plan

Have A Plan

One of the great things about fitness is that there are numerous ways to achieve your exercise goals. However, if you tend to be the type who builds your exercise routine through randomly watching others, you may want to rethink your strategy.

To avoid learning bad habits and poor techniques, best practice is to consult with an educated (and certified) fitness professional to build a plan that:

 

1. Is customized for your abilities. This way you’ll be sure they have the knowledge to properly instruct you on the exercises best suited for your ability and your goal.

2. Uses a phased approach. Your trainer will be able to set the right course and outline the progression of exercises and intensities to come as you progress along your plan.

3. Incorporates nutritional guidance. Your trainer will be able to get your nutritional habits on point so you’ll be sure to not only make great progress in terms of your overall health, but improve your strength and conditioning, and manage weight loss as well. This will be the most direct way to reveal your hard work in sculpting a tight, toned midsection.

 

2 Core Tips to Tone & Tighten:

Fine-Tune Your Technique

Fine-Tune Your Technique

1. Breathing. Focus on breathing out on exertion (the “push” part of the movement), and breathing in when returning to rest (the “relaxed” part of the movement).

Result: This leads to better control over abdominal muscles so you’re able maintain control of your midsection at any time. This leads to better isolation of the core muscles so you’ll achieve better, faster results.

2. Squeeze each repetition. For every repetition be sure to pause briefly each time.

Result: A mind-to-muscle connection is created that over time enables more control over your muscles. Plus, you’ll better understand what you should feel while performing a given exercise in the correct manner.

 

Weight Loss Quick Tip

You cannot spot-reduce belly fat! Just simply performing abdominal exercises will not burn the unwanted fat from this problem area. You actually need to perform structured exercises for each muscle group and add in proper nutrition with a cardio regime. This will allow you to burn more calories than you are consuming daily, leading to weight loss and reduced inches in all areas!

 

 

 

 

 

Exercise Quick Tip

Intensity is Key. Higher repetitions and little rest between each ab move allows for greater caloric expenditure and cardiovascular output which leads to a higher level of not only core fitness, but heart health as well.

 

 

 

 

Looking for some ab exercises? Check this out!

Abdominal Planks

 

By Robb Armstrong – eLifestyle Master Fitness Trainer

I’m Back Baby!

From nutrition nonsense to exercise and protein intake, we’ve got the tips to get your fitness regimen on point fast so you can see tangible results before the end of the month!

 

Take a vacation from your fitness efforts this summer? Well, if you’re like most, there’s a good chance you did. Now that your kids are back at school we know you’re pumped to get back into your pre-summer exercise groove and strive towards your weight loss and fitness goals. So here’s how to get going in the right direction.

 

Streamline Your Exercise Outing for Optimal Results!

eLifestyle Creates Customized Plans.Short of cloning yourself, how can you make the time to take your “better than nothing” style of workouts to the next level? Whether at home, the local gym or outdoors, here’s 3 time-saving, turbo-charged tips to getting it done right…

 

  1. Plan your exercise routine ahead of training. Standing in front of your equipment scratching your head as to what to do first won’t do you much good where results are concerned. Like anything, good planning saves you time.
  2. Intensify your training. Determine the correct intensity that you need to train at for your level and ability. That means you’ll be pushing yourself along at a rate that challenges you, combined with short rest periods to keep your heart rate up and maximize calorie burning. This is how your body will feel the need to make positive changes while also saving you time. Plus, you’ll have some reassurance that you gave it your best effort, which translates to being on track with hitting your goals.
  3. Perform the RIGHT exercises. Determine a well-rounded program with goal-specific exercises you need to make progress.

 

Why You Shouldn’t Eat Immediately Before Training

eating-while-exercisingIf you’re the type of person that crams in a quick snack literally just before you’re about to hit your workout, you may want to re-think your nutrition strategy. Here’s 3 best reasons why …

 

  1. Tug-of-war scenario. On one hand you are asking your body to digest food, and on the other you are expending energy for exercise. The outcome? Both can occur simultaneously, but at a limited capacity – slower digestion and lower energy output.
  2. Digestion issues. A build-up of gas can occur, making your fitness outing much less comfortable.
  3. It takes energy (and blood) to digest the food. When you eat shortly before exercising, you need the energy at two places. Blood is pooled to the stomach for digestion, and it’s also being pulled to working muscles to supply nutrients via the bloodstream. The outcome is that the muscles win and efficient digestions lags.

 

Pump Up Your Protein

protein-rich-foodProtein is one of the basic building blocks of the human body, yet most people don’t consume enough to meet daily requirements, let alone exercise. Here’s 3 top quick tips to get you on track…

 

  1. How much do I need? Our protein needs depend on our age, size, and activity level. Professional nutritionists and fitness consultants use a standard method to estimate our minimum daily protein requirement where body weight is multiplied in kilograms by .8, or weight in pounds by .37. Your end number is the number of grams of protein that should be the daily minimum. Therefore, a person weighing 150 lbs. should eat 55 grams of protein per day.
  2. Do I need more protein if I exercise? It is scientific fact that people engaging in endurance exercise (such as long distance running) or medium to high intensity resistance exercise (such as fitness training or body building) can benefit from additional protein in their diets. As a general rule, research suggests 1.2 to 1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7 to 1.8 grams per kg per day for medium to heavy strength training.
  3. What happens if I don’t eat enough protein? Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so. So keep your protein intake in check and you’ll greatly enhance the rate in which you meet your weight loss and muscle building goals. You’ll be creating a proper rate of muscle repair and general maintenance which leads to increased body strength, revved up metabolism, and positive overall physical appearance!

 

I’m Back Baby!

woman-push-upNo matter your fitness goals, don’t waste your time strolling haphazardly around your workout spot. Have an exercise and nutrition plan, hit them hard with dedication and determination, and you’ll get faster results by the end of the month – and that’s an eLifestyle guarantee!

Hard Body Summer Shape-Up

TRX, Agility Ladders and more – we’re taking gymless training up a notch so you can shape a tight, toned and super strong physique this summer – outdoors!

 

Fresh air is invigorating while vitamin D provided by the sun is an essential nutrient to the body. What’s more, the warm feeling of the sun can provide an encouraging lift in attitude that will help supercharge your exercise efforts. So with that in mind, this month we share the latest info on some exceptional take-anywhere equipment options, plus an intense training trio to guarantee stealthy results. So get stoked because we’re thinking outside the “box” by dropping the traditional indoor exercises of free weights and resistance machines to deliver a multi-faceted approach to strength and cardiovascular conditioning – outdoors!

 

Fit & Functional

Outdoor TrainingEvery rep, every set, every workout, to get the most out of your training you need to be challenged on all three planes of motion: transverse (internal/external rotation), frontal (abduction/adduction), and sagittal ( flexion/extension). These are the three primary planes of motion the body is divided into, and are important because all motion occurs around one of these three planes. No matter your current level of fitness, keeping this knowledge in mind will lead to increased fitness while creating balance and stability over your entire body. This means that you’ll be able to perform the regular functions of your day with more ease.

 

Military & Sport-Inspired Fitness

Bodyweight FitnessNo matter what you do, body resistance training can be highly effective for use in rehab and sport conditioning. You simply match the type and intensity of each exercise to your specific need.  We’ve listed many great advantages of bodyweight-only training below. Plus, if athletes and the military can build their eye-turning physiques with this style of training, you can too!

Advantages: Increased body awareness, strength, agility, speed, balance, co-ordination, rehab, muscle tone, size and endurance, weight loss, can perform anywhere – indoors or out, serious fun!

So, if you’re ready for a fun and savvy way to get fit, check out the body-tightening trifecta top eLifestyle personal trainer, Robb Armstrong, has assembled in Robb’s Hard Body Connection below. Plus, each exercise also comes complete with required equipment for each of the moves in the three stations!

 

Robb’s Hard Body Connection

Business Shot - smallHow To: First, find an open space outdoors. For executing the TRX moves you will require a space that has a fixed object like a tree a limb, monkey bars, swing set, etc.

Next, perform each move in the circuit for the duration of 1 minute until the end, taking just 30 seconds max rest between each exercise. After each full circuit, rest for 3 minutes (less if desired) and then continue on for 3 rounds.

TIP: Always brace your torso by contracting your core (back and abdominal muscles) as you perform each move.

 

Station #1 – TRX: Squat Jumps & Rows Combo (30 sec. each move)

TRX Bands1. Outdoors – Suspend the TRX from a sturdy tree limb, monkey bars, swing set frame, etc.

2. Begin by holding TRX straps, standing in a shoulder-width squat stance.  Slowly lower into a squat (stopping at approx. a 90º at the knee for safety), and quickly jump taking both feet off of the ground.

3. Be sure to land with your feet flat with the majority of weight on your heels, back into a squatting position.

 

Next, switch to Rows:

1. Holding the TRX handles in each hand, face the anchor point. Standing with both feet close together facing forward, maintain this foot position throughout the exercise.

2. Increasing the angle of your body to add more resistance, pull your body forward by pulling your arms to your side and squeezing your shoulder blades together.

Need some ideas? Get more TRX moves and more from eLifestyle! Squats HERE and Rows HERE!

 

Station #2 – Equalizer Bars: Push-Ups (30 sec. continuous for this move)

Equilizer Bars1. Set up the Equalizer bars so that the crossbars are parallel and the rubber feet of each bar are touching.

2. Stand facing the bars, your body positioned between them, your feet about two to three feet away from the nearest support.

3. Bend forward and grasp the foam hand holds, then straighten your legs and body so that your body forms a straight line from your heels to your head, your arms fully extended.

4. Bend your elbows and lower your torso toward the bars. When your chest reaches bar-height, press yourself back to the starting position.

 

Station #3 – 15 Feet Agility Ladder: Hop Scotch Drill (1 min. continuous for this move)

Agility Ladder1. Start with your feet hip width apart at the bottom of the ladder.

2. Jump up with both feet and land on the left foot only in the first square.

3. Immediately push off with your left foot and land with both feet in the second square.

4. Immediately push off with both feet and land on your right foot only.

5. Push off from your right foot and land on both feet.

6. Repeat this pattern for the full length of the ladder.

 

Big Time Bodyweight Training

To build diversity in your efforts and a bigger circuit with more stations, here’s just a few of the awesome bodyweight fitness-boosting pieces of equipment we used today that you can pull together to up your game:

15 Feet Agility Ladder: Designed to improve speed, agility, co-ordination and overall quickness, the flat rung ladder uses cloth covered weighted slats that stay flat and won’t move during even the toughest quick feet drills!

TRX System – Professional Package: A total body training system that dramatically boosts your fitness level with over 300 exercises. “All Core All The Time”!

Equalizer Bars: Developed for bodyweight strength training in mind, but this versatile set of bars can also be used for cardiovascular training, muscle strength and endurance and stretching.

 

No Excuses!

Group Outdoor SquatMost people plan to exercise outdoors when the good weather hits, but few seldom make that a reality. Don’t fall off the fitness wagon this summer! Your take-anywhere-anytime approach to your training equipment will greatly advance your fitness level while keeping you on par with your goals. Keeping a variety of training tools on hand that can easily travel with you from your personal home space to the back yard, the cottage, or even the park, will have you super fit – not to mention  turning heads this summer!

 

Nutrition & Weight Loss Tools

package-name1Exercise alone cannot ensure you’ll hit your goals. You must follow a balanced nutrition program specifically tailored to produce the dramatic results you want. And we have the eTransformation Customized 12-Week Online Weight Loss & Lifestyle Program to make it a reality, fast!

 

From Winter Blahs to Exercise Ahas!

Post-New Year resolutions can fizzle out fast when your focus fades. However, with February poised as the official countdown to Spring, it’s time to renew your zest for fitness and weight loss so you can trim weight, drop inches and build a lean, sculpted body – all in time for beach season!

 

Hitting the Fitness Recharge Button

This time of year the winter blahs can creep in when the temperature drops and daylight dwindles. And if your New Year goal of getting up bright and early to hit the gym at 6am before work has fizzled out, we’ve got some great food and cardio tips to hit the recharge button and fast-track your success.

 

Nutrition Makeover

Broccoli-Tofu-Red-Pepper-Stir-FryWhen your fitness focus begins to fizzle out, comfort food can often start to replace the balanced nutrition plan you organized to complement your new 2016 exercise plan. Thankfully the trend of the crash diet is out and personalized nutrition plans are in. And there are some great meal prep options that can fit seamlessly into your day that can provide you with the balanced calories needed: fuel for energy, muscle repair and maintenance, and to maximize calorie burning. What’s more, we chose our top five online easy food faves suitable for any time of the day. They require little prep, taste great, and are easy on the beltline. Best of all, you’ll know you’re reaching for the right stuff to munch down instead of a calorie-laden quick-fix.

 

Top 5 Online Easy Food Faves

Kitchen Is Open1. Cheese, Vegetable & Egg Muffins – http://www.averiecooks.com/2014/05/100-calorie-cheese-vegetable-and-egg-muffins.html#

2. Breakfast Quesadilla with Cheese, Spinach & White Beans – http://www.wellplated.com/breakfast-quesadilla/

3. Cinnamon Whole Grain Power Pancakes – http://pinchofyum.com/cinnamon-whole-grain-power-pancakes

4. 5 Minute Breakfast Burrito – http://theliveinkitchen.com/2014/04/21/five-minute-breakfast-burrito/

5. Gluten-Free Carrot Cake Breakfast Cookies – http://iowagirleats.com/2015/01/14/gluten-free-carrot-cake-breakfast-cookies/

 

Want more healthy lifestyle recipe ideas that save time, money and taste amazing? Check out our full eLifestyle recipe section HERE.

 

Burn Baby, Burn!

_DSC1689-2Cardio can torch calories and carve muscle at the same time!

Cardiovascular exercise is an essential part of the fat-burning equation. Plus, the way in which you leverage your body on your treadmill, elliptical or cross trainer will dictate how you’ll stimulate total body muscle recruitment at the same time. This two-in-one approach will dramatically enhance overall results. Inject some tactical techniques into your cardio regiment by switching up your program modes as well as types of resistance (elevation, direction and body position) during your workout. Want to guarantee fast results? Follow the cardio training tips below with our Cardio & Muscle Training Trifecta.

 

Cardio & Muscle Training Trifecta

 

1. Power Grade will have you elevate to bigger results by adding varying degrees of incline to your elliptical workout. It’s the uphill battle you want to engage in!

Method: Periodically over the span of your cardio session, insert an elevation change to throw your body off of its steady course, forcing it into an accelerated fat-burning mode.

2. Push-Pull Super Strokes can really roar up your heart rate while engaging rear and posterior muscles of the upper body at the same time. Of course, doing so will further spur on additional calorie expenditure.

Method: Focus on pulling with power for a pre-determined amount of time. Then do the same on a reverse approach, focusing on pushing with the same intensity.

3. Heel Pull-Backs put your hamstrings under steady fire. In most strength training outings, the quadriceps that make up the anterior (front) thigh muscles are most often trained in isolation. This leaves the hard-to-hit posterior (rear) hamstring muscles out of sync to provide a balance of strength and flexibility.

Method: While in a forward motion, focus on pulling with your heel on the foot pedal during each stride, and minimally with your arms. This works to isolate your hamstrings to keep you moving at a good pace.

 

Me, Myself & I

Take Control Of Your Life IconYou’re accountable to yourself make it happen. Putting yourself first doesn’t mean sacrificing work, family or friends. It’s all about balance and finding the right weight loss and lifestyle program. In fact, the “right” program is one that makes you feel good, revs your energy, and keeps you looking forward to each new day because you’re seeing results. Better yet, we can help! Hire an eLifestyle Personal Trainer. We’ll take out all of the guesswork and create the perfect customized program for guaranteed fastest and safest results, no matter your goal or timeline.

 

Happy training!

 

Indulge Without The Bulge!

Everything In Moderation

Injecting the festive mood into your holidays can be just what you need after working so hard. So we’ve hung a few timely tips under the social mistletoe to keep you sane and without the gain!

 

Like most of us, you look forward to the winter holiday season to be with family and friends or head out on vacation to escape the cold weather. And like us, you want to be able to enjoy your break by taking in social events and entertainment. Problem is some aren’t always sure how to balance out pleasure with pace. With so much we want to do in such a small window of time, we often look back after the holidays and wonder how the heck we gained that mysterious 10lbs? Have no fear because we have a variety of timely tips to have you prepared a head of time, so you can indulge without the bulge this festive season!

 

Balance Is Key

No matter how you choose to celebrate, there are countless tips to suit your needs when it comes to staying on track with your nutrition and fitness goals. The key, as always, is balance in your approach. Check out or Festive 5 below…

 

Festive 5

1. Drink plenty of water. Though something everyone should do year round, doing so will actually help suppress your appetite and limit cravings over and above regular healthy meals and snacks.

2. Limit alcohol consumption. Remember that alcohol contains almost as many calories per gram as fat! Also, when choosing a mix, opt for soda water as tonic water is actually loaded with sugar!

3. Snack on fruits, vegetables and high-fiber foods whenever possible. Dried fruits are healthy and a good alternative to many sweet snacks such as cookies and candy.

4. Understand that you’re probably going to miss some workouts during this time and plan now to work around it. Schedule different times or substitute another activity, even if it’s at home.

5. Eat a nutritious meal or snack before you attend events or parties where there is a lot of food. Treat it as if going grocery shopping on a full stomach. You won’t be tempted as much if your tank is nearly full.

 

Portion Control

You don’t necessarily need to forgo some of your favorite festive goodies if you exercise a little portion control. Here’s five great tips to follow when size matters.

 

Keep Calm And Control Your Portions

  1. Fill half of your plate with veggies. This will fill you more quickly and leave less room for higher calorie foods.
  2. Use familiar items in your mind to measure portions. While choosing meat, imagine a deck of cards. That will be about 3oz. For carbs like potatoes, for example, imagine a tennis ball.
  3. Go easy on gravies and sauces. Unknowingly to you, these generally hold considerable amounts of unwanted fat and calories.
  4. Start with a small serving and pace yourself. Enjoy the food and give it time to settle while sipping away on some water. This will help you feel more satisfied.
  5. Notice your body’s cues. When you begin to feel full, it’s time to stop.

 

Training Quick Tip:

You can’t offset poor food choices with extra ab crunches! Don’t get suckered in by thinking more ab exercises will cancel out your consumption of holiday treats because you cannot spot-reduce. You won’t feel guilty if you enjoy your treats while not going overboard.

 

Weight Loss Quick Tip:

Keep your goals in check! The holidays aren’t a free pass to chow down at will. Staying on track with your goals will offset the downward spiral of post-holiday depression caused by poor eating choices.

 

Enjoy the Holidays

Remember that a major key to building a healthy mindset towards nutrition and exercise in social situations or on vacation is that you MUST have a sensible approach. It’s ok to indulge, but exercising balance will be key in avoiding any post-holiday bulge!

 

Happy Holidays!

 

 

Holiday Prep – Why You Need To Start Your Fitness Plan NOW!

Get Real Results And Take Control Of Your Life

This month we give you some great tips to help you stay on track when the upcoming season of laxed diet and exercise programs can threaten to put your fitness and nutrition in a deep freeze.

 

Holiday Health & Fitness Prep – Start Now. You’ll Be Glad You Did!

At eLifestyle, we get it. It’s a super busy time of year with so much on the go. However, like any other thing that is important in your life, having a plan ready ahead of time will really take the pressure off. What’s more, your fitness efforts during the hectic holidays can yield some serious

eLifestyle Creates Customized Plans.

eLifestyle Creates Customized Plans

yuletide surprises if you prioritize your winter workouts and your nutrition before hand. This month we’ve got a few gift-wrapped solutions to help you cruise with ease through the holidays while keeping your fitness and nutrition on track!

 

A Healthy Approach

In order to amp up your holiday health meter, focus on ways to improve your fitness both inside and out. You’ll make great strides by first learning your personal dietary needs and then adding some form of fitness like running/jogging, Yoga, Pilates, and/or a balanced resistance training program, etc.

 

Fitness Food Factor

eLifestyle Nutrition Covers All Your Needs

eLifestyle Covers All Your Nutrition Needs

In order for your nutrition to match your ambition, you’ll need to fine-tune your eating routine by setting out an easy-to-follow system of quick go-to meals like this one. First and foremost is timing – and it’s a real science. As a matter of fact, there are two times in your day when nutrition counts the most: right off the hop in the A.M. and then post-workout. While your morning meal can ensure that adequate glycogen stores (the source of energy most often used for exercise) are available for optimal performance and focus to start your day, the post-exercise meal is critical to recovery and improves your ability to train consistently.

To keep the rest of the day on track, the right combination of carbs, proteins and fats eaten at regular intervals throughout the day will ensure energy levels are kept high. Skipping meals will only zap your energy when you least expect it, not to mention actually slowing your metabolism over time rather than revving it up as intended! Healthy snacks eaten between meals will stabilize your blood sugar levels so you won’t experience energy “highs” and “lows.” What’s more, accepting your diet and exercise modifications as permanent lifestyle choices will ensure you’ll be more successful at keeping the weight off. Follow this plan and you’ll be taking a couple notches of your belt in no time!

 

eLifestyle’s Top 10 Bulge Beaters

It’s been proven that during the festive holiday season the average person will gain 7-8 pounds as a result of indulging more and exercising less. By following our ten best tips to defeating temptation, you’ll be sure to maintain your holiday motivation!

eLifestyle is Your Fitness & Nutrition Hotline!

eLifestyle Is Your Fitness & Nutrition Help Hotline!

 

1. Drink plenty of water. Though something everyone should do year round, doing so will actually help suppress your appetite.
2. Limit alcohol consumption. Remember that alcohol contains almost as many calories per gram as fat!
3. Snack on fruits, vegetables and high-fiber foods whenever possible. Dried fruits are healthy and a good alternative to many sweet snacks such as cookies and candy.
4. Understand that you’re probably going to miss some workouts during this time and plan now to work around it. Schedule different times or substitute another activity, even if it’s at home.
5. Enjoy the outdoors as much as possible. Bundle up and take the dog for a walk, and try skating or sledding with the kids. Squeezing any extra activity into your schedule helps.
6. Eat a nutritious meal or snack before you attend events or parties where there is a lot of food. Treat it as if going grocery shopping on a full stomach. You won’t be tempted as much if your tank is nearly full.
7. Don’t stay out too late. Adequate sleep is an important component for healthy weight loss and maintenance.
8. Try in-home personal training. It combines education and motivation with cardio and resistance-training opportunities in the safety and privacy of your own home, and is essential to maintaining a healthy way of life. If you’re thinking about getting into a healthy routine, fall is a great time to sign up with eLifestyle!
9. If you currently work with a trainer, don’t put your training sessions on hold. Getting out of contact with your key motivator for exercise is proven to get you out of the groove with your goals.
10. Keep your stress levels low. Like most things in life, balance, variety and moderation apply to holiday celebrations as well. Spend time with family and friends and enjoy the holidays.

 

BONUS TIP: Give yourself the gift of fitness and nutrition with eLifestyle’s most popular 12-Week eTransformation Online Weight Loss & Lifestyle Program!

 

Waistline Watchdog

Keeping a close eye on the make-up of your calorie intake will keep the pounds off and energy levels running full-tilt. Check out the three valuable take-anywhere tips below.

  1. Carb Control: If part or even your entire primary goal is weight loss, do not consume fast-digesting carbs later in the evening or night unless you exercise in the evening.
  2. Portion Control: When on the go, memorize approximate portion guidelines, such as a serving of meat is the size of a deck of cards, for example.
  3. Processed Foods: Strictly control consumption to reduce/control sodium intake, improve functioning of your digestive system, and reduce risk of certain cancers.

 

Holiday Hangover

Don’t let your fitness program suffer a holiday hangover this season by waiting until the New Year

Create A Plan For Success!

Create A Plan For Success!

to change things up. Making it a balanced lifestyle choice can guarantee measurable success when you plan ahead!

 

Happy Holidays!

 

Running or Walking – Which Is Best for Weight loss?

 

eLifestyle gets you fit!

eLifestyle gets you fit!

Simply put, both running and walking while trying to cut the excess pounds are a good choice, however, running does burn far more calories and can have a greater effect on overall health. That being said, it’s important to understand the difference between “burning fat” and “losing fat,” as well as what it takes to actually lose weight.

How Your Body Uses Calories

Walking is an excellent exercise for fat burning. While any exercise can burn calories, brisk walking for 45 minutes mobilizes the body to dip into fat reserves and burn stored fat. Walkers can also achieve the exercise intensity that uses more fat as fuel.

The Fat Burning Zone

Balance nutrition and exercise

Balance nutrition and exercise.

The fat-burning zone is at 60-70% of your maximum heart rate. In this zone of exercise intensity, 85% of your calories burned are fats, 5% are proteins and 10% are carbohydrates. When walking at a brisk pace, you’ll be breathing heavier, feeling increased exertion and beginning to perspire, but you’ll still be able to carry on a conversation. These are your tell-tale signs that you’re in this preferred zone.

To fuel your run the body primarily uses carbs and fat as its go-to energy source, and the ratio of carbs and fat actually changes depending on your speed and intensity. For high-intensity running, such as interval workouts for example, your body will rely more on carbs for fuel than fat because they’re a more readily available source of energy. For long, slower runs, your body starts using fat as an energy source. What’s more, many eLifestyle clients have reached their fitness and weight loss goals with our 12-Week eTransformation Exercise & Lifestyle Program!

What It Takes to Lose Fat by Running

Run or walk - it's up to you!

Run or walk – it’s up to you!

It’s important to remember that when you’re trying to shed pounds it doesn’t matter what type of fuel you use. Just because you’re using more fat as energy doesn’t mean you’re losing fat or burning more calories.

The simple fact is, in order to lose weight you need to burn more calories than you take in daily. As with running, or any other forms of exercise, the harder you work dictates the amount of calories you’ll burn.

You must also keep in mind that there are a few things to consider that will determine which is best for you to do as an individual to meet your weight loss goals – all which are predetermined by your personal ability.

Your Fitness Ability Determines Results

Matching your intensity for walking or running with your ability is key in a few ways. First, if you’re you a beginner, are overweight, have any current injuries, or have any pre-existing physical or medical conditions such as shin splints, a cardiovascular condition or osteoporosis, you’ll want to limit your intensity.

Next, you monitor success and increase intensity accordingly. This is where walking for weight loss has the clear edge due to the low impact it has on bones, joints and muscles while still increasing the benefits on overall health.

Time Spent

Whether walking or running, you’ll get the greatest benefit if you aim for thirty to sixty minutes each day, building on your intensity as you improve on your ability.

Goals

For best results keep them small and stay consistent, increasing them bit-by-bit every week.

 

Happy training!

 

Power Up Your Core

Channel the summer vibe with an ab-focused attack using our top 5 core-strengthening tips!

 

The Core of the Matter

Your core or trunk – made up of muscles of the transversus abdominis, lumbar multifidus, diaphragm and pelvic floor – not only surrounds your spine acting as a brace to provide maximum stability, but also plays a vital role in communication with your central nervous system and brain. In addition to enhancing overall strength, improving these functional muscle groups leads to a better quality of everyday life, injury prevention and reduction of chronic back pain.

 

Fit To the Core

Whether you’re new to the topic of core stability, you’ve already been educated during injury rehab, or you’re active in sport and fitness, nowadays the growing awareness of core health is no secret. With no successful fitness program being complete without it, the importance of adding abdominal exercises into your workouts reaches far beyond just aiding your fitness program – it’s also an integral part of adding strength and power too. So for this reason, we’ve assembled five mid-section must-haves: 3 top training tools and 2 top training principles to power up your core this summer. Check them out below!

 

Top Training Tools

 

1. TRX Suspension Training

One of the most versatile pieces of exercise equipment available, it’s design allows for complete bodyweight-only training that centers around building your core strength, no matter your fitness level. As you quickly improve your overall fitness ability you’ll move from basic, functional training moves all the way to dynamic, explosive training techniques. Plus, you can take it anywhere; use it at the park, cottage, home, or bring it with you to the gym!

 

2. Weighted Balls

Versatile and fun to use, weighted balls come in a variety of sizes, shapes and weights that you can take anywhere you choose. Plus, they will absorb high velocity impact, making for a fun and vigorous workout.

 

3. Band-Tastic!

From stretches to resistance exercises, bands are a 100% no-impact guarantee. Resistance bands are light-weight, durable, and come in a variety of tensions to match their intended use. For elderly or overweight individuals, bands are ideal as they can be used without moving all body parts or needing to support full body weight.

 

Top Training Principles

 

4. Breathing

Technique: Focus on breathing out on exertion (the “push” part of the movement), and breathing in when returning to rest (the “relaxed” part of the movement).
Result: This leads to better control over abdominal muscles so you’re able to maintain control of your midsection at any time. Therefore, you’ll be able to better isolation the core muscles which leads to better,  quicker results.

 

5. “Squeeze” Each Repetition

Technique: For every repetition be sure to pause briefly each time.
Result: A mind-to-muscle connection is created that over time enables more control over your muscles. Plus, you’ll better understand what you should feel while performing a given exercise in the correct manner.

 

Define Your Plan!

eLifestyle Customizes All Plans.

eLifestyle Customizes All Plans.

To avoid learning bad habits and poor technique, don’t build your exercise repertoire through randomly watching others. There are many people who may look like they know what they are doing when in fact they don’t. Best practice is to consult with an educated (and certified) fitness professional from eLifestyle. They will have the knowledge and resources to build an exercise and nutrition plan that is customized for your abilities and incorporates all the training tools needed, no matter your fitness level, interests, or weight loss goal!

 

 

Drastic Carb Cutting Can Hinder Weight Loss

Committing to exercise this spring will do you just fine, but knowing the role carbs play will really help tighten your beltline!

 

For most, cutting too many carbs from your diet is an unintentional yet common dietary mistake — something our successful clients have learned to correct. While it’s true that cutting back on your daily carbohydrate intake will help with your weight loss efforts, cutting dietary carbs too low can actually have the opposite intended effect. The frustrating result is that your body weight may remain the same, or even worse, you’ll gain additional weight!

 

Top 10 Reasons Carbs Are An essential Part Of Your Daily Nutrition

  1. The effects of a low-carbohydrate lifestyle will result in a “carb crash” that include constipation, bad breath, headaches, irritability, fatigue and potential vitamin and mineral deficiencies.
  2. You need carbohydrate calories to burn for energy.
  3. In terms of exercise, if carbs are too low on your nutrition plan you will be weaker, more lethargic and will lack the ability to concentrate and maintain an effective training intensity to produce results.
  4. Drastic carb cutting may lead to faster weight loss, but can also lead to fast regain of body weight once carbs are reintroduced into the diet, even in smaller amounts!
  5. If carbohydrate intake remains very low and overall caloric intake with regards to proteins and fats aren’t properly adjusted, your body will revert into “starvation mode” as the body tries to conserve energy.
  6. You need carbs to ensure you’re getting enough fiber and cancer protective phytochemicals.
  7. Because serotonin is a byproduct of carbohydrate metabolism, a low-carbohydrate intake depletes the serotonin levels in the brain. With lower serotonin, individuals become more depressed and more obsessed, and in extreme cases that can lead to an eating disorder.
  8. Cutting carbs too low may not be effective for your body type.
  9. The sudden loss of energy-burning fuel can stall your metabolism, which is counterproductive to weight loss.
  10. A state of ketosis can result from drastic carb-cutting. Common in the malnourished and those who suffer from diabetes, if not treated, ketosis is a potentially fatal condition that first leads to a coma as the nervous system becomes depressed because of the blood pH drop caused by the ketones in the blood stream.

 

The Right Way To Counting Calories

There is another area of nutrition that can cause some confusion when trying to follow a healthy eating lifestyle. And that has to do with determining if the make-up of total calories in the food you eat is comprised of the right kind of calories that will be beneficial to you and your family’s health.

Like most these days you’re no doubt looking for the best way to provide nutritional meals for your family, and it really doesn’t take a lot of effort to read the labels of what we eat. Where the real challenge lies is in understanding what makes up the total calories we consume from any given food choice. Even for savvy health-conscious consumers it’s a common mistake to look at food labels and make a purchase based on the lowest total calories for that product type alone and not what nutritional value is contained within. In fact, no matter what your fitness and nutrition goals are our eTransformation Online Weight Loss, Exercise & Lifestyle Program contains everything you need to guarantee success!

 

4 Simple Rules to Counting Calories The Right Way

  1. Look at the content of protein, carbs and fat
  2. Look at sugar and sodium sources
  3. Look at additives and preservatives
  4. Do not necessarily go by the government’s Daily Recommended Value (DRV) as it is based on the average sedentary adult, and therefore may end up being useless to someone who is in a regular fitness program.

 

We Are What We Eat

The power of T.V commercial marketing can be very persuasive, so it’s extremely important to understand that 100 calories from a piece of chocolate, for example, is not the same as 100 calories from a piece lean protein, such as chicken.

Remember, the key to healthy living is that you MUST base your nutritional intake on what actual nutrition your food can provide for you!

Get Fit To The Core, Fast!

Believe in yourself and start improving your health today

It’s fun to twist, crunch, plank and more, but when it comes to overall health, there’s additional cause to protect the state of your core.

 

The Core of the Matter

Whether you’ve learned about the topic of core stability during injury rehab or you’re a sport and fitness fanatic, nowadays the growing awareness of core health is no secret. With no successful fitness program being complete without it, the importance of adding stability and strength reaches far beyond just aiding your fitness program – it’s also an integral part of protecting the state of your health and wellness too.

 

Trunk Talk

Your core or trunk – made up of muscles of the transversus abdominis, lumbar multifidus, diaphragm and pelvic floor – not only surround your spine acting as a brace to provide maximum stability, but also play a vital role in communication with your central nervous system and brain. In addition to enhancing sports performance, the strengthening of these functional muscle groups leads to the improvement of everyday life, injury prevention and reduction of chronic back pain.

 

Balance Your Midsection

You can boast that you can do 1000 crunches with ease, but if your technique is lagging, you shouldn’t be bragging! When it comes to re-tooling your fitness program for faster results, increasing your core strength and stability with a balanced training plan will help you reach your ab-solute best. For a little fun and added intensity, try the two techniques below in our Core Quick-Picks.

 

Core Quick-Picks

1. TRX Suspension Training

Core apparatus: More than just the most versatile piece of exercise equipment available; it’s a complete bodyweight-only training system that systematically launches any user from basic, functional training moves all the way to dynamic, explosive training techniques.

Core benefit: Its unique design squeezes every ounce of strength, power and stability from every muscle fibre on your body at the same time, with all exercises built around your core!

2. Double BOSU Push-Ups

Core apparatus: Add some pep to your traditional push-ups using two BOSU’s at the same time – one BOSU on its flat surface down with your toes on top, and your hands grasping the sides of the other BOSU with flat side up.

Core benefit: Dramatically enhances upper-body strength and core balance and stability at the same time.

 

Crunch Time

Don’t leave your core training until time is down to the crunch. Regularly exercising the muscles of your midsection during each training session will force muscles to move and shift in different ways. This provides more strength for functional (day-to-day) body movements by adding maximum stability to your abdominals and low back, and thus preventing injury. And yes, having a great looking six-pack won’t hurt either!

 

Get Fit Fast By Spring Cleaning Your Fitness Routine!

Having trouble getting started? We have the plan you need! Get the FULLY CUSTOMIZED and easy to follow eTransformation 12-Week Online Weight Loss Program today. We’re just a click or phone call away, so contact us to get you started!

CLICK HERE to see how other regular people, just like you, have transformed their look and their lifestyle with us! (Scroll down on our Homepage and be amazed!)

Want to sample our eTransformation nutrition plan for FREE? CLICK HERE!

Elliptical Express – Cardio Meets Muscle Conditioning

Last week we set your training on course with our Top Tips for a Super-Fit Home Body. This week we’re stepping your cardio exercise up a gear with the foot holds and grab bars of the formidable elliptical machine. It’s time to bring further synergy between your goals, limited time, and your efforts. So let’s start …

 

The Basics
Nowadays, the Elliptical Trainer covers every necessary element for complete conditioning success in one unique package; sleek, streamlined, ergonomic, stylish and affordable commercial grade styles have replaced the bulky space-consuming options of earlier days.

 

Low Impact, Total Body Blast
As with any piece of equipment you add to your training repertoire, extracting the quickest results is first and foremost. And since getting started can be frustrating if you don’t have direction, we’ve got some tactical tips to reorganize your training plan come workout day.

With a commercial grade elliptical in your home gym you’ll be equipped to tax your heart rate while stimulating total body muscle recruitment at the same time for intense calorie burning –- all in one low impact cardio outing!

 

The Switch-Up
Just for cardio? Think again! The way in which you leverage your body will dictate how you engage the different muscles on your body and dramatically enhance results. So switch up your program modes as well as types of resistance (elevation, direction and body position) from time to time during your elliptical workout.

 

Want to guarantee faster results? Follow the training tips below with eLifestyl’s Furious 4.”

 
eLifestyle’s Furious 4

1. Power Grade will have you elevate to bigger results by adding varying degrees of incline to your elliptical workout. It’s the uphill battle you want to engage in!

 

Method: Periodically over the span of your cardio session, insert an elevation change to throw your body off of its steady course, forcing it into an accelerated fat-burning mode.

 

2. Push-Pull Super Strokes can really roar up your heart rate while engaging rear and posterior muscles of the upper body at the same time. Of course, doing so will further spur on additional calorie expenditure.

 

Method: Focus on pulling with power for a pre-determined amount of time. Then do the same on a reverse approach, focusing on pushing with the same intensity.

 

3. Heel Pull-Backs put your hamstrings under steady fire.In most strength training outings, the quadriceps that make up the anterior (front) thigh muscles are most often trained in isolation. This leaves the hard-to-hit posterior (rear) ham muscles out of sync to provide a balance of strength and flexibility.

 

Method: While in a forward motion, focus on pulling with your heel on the foot pedal during each stride, and minimally with your arms. This works to isolate your hamstrings to keep you moving at a good pace.

 

4. 12-Minute Mash-Ups really tax your ticker while forcibly working muscles fibers to their max at the same time during this circuit-style approach.

 

Method: (Inserted into the mid-point of your cardio session). Focus on upper body by pushing for 3 minutes on an incline of level 5, then on pulling for 3 minutes going in reverse at level 5. Next, still at level 5, focus on lower body only by using your legs and core muscles to balance, striding forward for 3 minutes, then finishing off by doing the same, but in reverse.

 

Remember: Keep hydrated throughout each training and cardio session. Proper intake will not only replenish lost body fluids but will also limit muscle cramping and help maintain energy levels longer.

 

Training Quick Tip:
Avoid over-training. Keep your weight workouts under an hour. After 60 minutes, your body starts producing more of the stress hormone cortisol, which can block testosterone while also inducing a muscle-wasting effect.

 

Weight Loss Quick Tip:
Avoid snacking at night. Keep in mind that if you do snack in the evening and these are excess calories above and beyond your bodies need, they’ll get stored.

 

Fit Body Fact:
Get ready to hit the slopes before the snow of winter is over. Sport-specific training allows you to focus on the various skills associated with a particular activity, plus you’ll be better equipped to avoid injury.

 

Remember, no fitness goal can be met without covering all of your nutritional basis too. Check out our life-changing eTransformation Program. You get an incredible package that covers everything you need, including a Customized Training and Nutrition Plan so you can reach your goals faster than you ever thought possible!

 

Top Tips For a Super-Fit Home Body!

If your goal is to get slim and trim but time for exercise is looking grim, get super-fit by training in your own home gym!

 

Home gyms have become ever more popular due to the level of convenience they offer. And outfitting a home gym with the right accessories can play an important role in how you meet your personal fitness goals – not to mention avoiding the madness of the local workout joint. Here’s our top 5 fit-tastic tools to get you organized …

5 Tools for Total Home Training

Match your goals with the right tools …

 

1. Write it down. Although the most basic rule for any worthy endeavor, putting your goals on paper will serve as a steady reminder to stay on track. Start by listing your most important goals in order, from losing weight to toning to simply having more energy, that way you’ll be sure to see results with your home gym.

 

2. Make your goals attainable and realistic. That doesn’t mean you can’t think big, just make sure to break large goals down into smaller bits that you can aim for to successfully conquer along each step of the journey.

 

3. Make time for research. Discover what you’ll need to match the right equipment with your goals. If you’re looking to improve cardiovascular health, then a stepper, treadmill or cross trainer will be the right ingredient. To bolster strength and muscle tone, a few dumbbells may be sufficient. Better yet, a multi-gym unit or Functional Trainer, as they are commonly known, offers the advantage of covering the needs of all muscle groups in the convenience of one machine. Plus, when you hire a certified in-home personal trainer from eLifestyle you’ll learn all the exercise tips, form and techniques to accelerate your training results! info@elifestyle.ca or  https://elifestyle.ca/mobile-fitness/

 

4. Establish your perfect space. The spot you choose to serve as your home workout area has to be both suitable and comfortable. An area you’ll want to spend time in should be well lit and have optimal space to maneuver while doing exercises that require you to take steps foreword and back. Contact us for our in-home personal training rates!

 

5. Take in proper nutrition. Simply guessing at what foods are necessary to reach your goals can have you over-eating, under-eating or taking in the wrong types of nutrition altogether. Consult with a fitness and lifestyle expert from eLifestyle to help you construct the ideal nutrition plan to meet your individual health and fitness requirements. https://elifestyle.ca/start-losing-weight-today/

 

Bonus Tip: Discover the right fitness equipment tools to match your goals. From Steppers to stability balls, eLifestyle can help you with equipment ideas and a customized personal training package that will cover all your fitness needs!

 

Plus, when you’re in a pinch or need a boost to get your exercise rhythm in sync with your goals, drop in to our eLifestyle Fitness Studio — Location & Current Schedule.

 

Training Quick Tip

Hire an In-Home Personal Trainer from eLifestyle! Saving precious time in your hectic schedule can leave more time for family. Having a personal trainer come to your home can get you head-turning results in a fraction of the time. Plus, you save on costly gym memberships, gas, driving time, parking, and the equipment is supplied if needed! https://elifestyle.ca/mobile-fitness/ or contact Leah: info@elifestyle.ca

Weight Loss Quick Tip

Consistency is key. Like any body part, sculpting tight, toned abs takes time and diligence. So plan ahead. Incorporate all muscle groups, not just your midsection when you train because you cannot “spot reduce.” Revealing each toned muscle along with your abs is a result of consistently burning more calories than you consume daily throughout each week. Check out our previous blog on getting great abs fast — https://elifestyle.ca/2015/01/abs-abs-abs/

 

Fit Body Fact

Don’t neglect your micronutrient needs. Micronutrients play an important role in energy production, hemoglobin synthesis, maintenance of bone health, adequate immune function, and protection of the body against oxidative damage. They assist with synthesis and repair of muscle tissue during recovery from exercise and injury. Exercise stresses many of the metabolic pathways where micronutrients are required, and exercise training may result in muscle biochemical adaptations that increase micronutrient needs. Routine exercise may also increase the turnover and loss of these micronutrients from the body. As a result, greater intakes of micronutrients may be required to cover increased needs for building, repair, and maintenance of lean body mass in athletes.

Where more intense exercise regimens are apparent, the most common vitamins and minerals found to be of concern are calcium and vitamin D, the B vitamins, iron, zinc, magnesium, as well as some antioxidants such as vitamins C and E, β-carotene, and selenium.

 

What’s more, to enhance performance and recovery during and post-exercise, check out the eLifestyle Sports Drink Recipe — https://elifestyle.ca/recipes/elifestyle-sport-drink/

 

Happy Training!

Abs, Abs, Abs!

This week we’re putting your abs on blast so you can get the results this winter that will be sure to last.

Blast Off!

There’s no tricks or gimmicks involved in a true ab-defining plan. And the key word here is “plan,” so we’ll get to that in a moment. But first, once you take the fitness fluff out of the mix like ridiculous (and dangerous) cleansing protocols, juice-only options, and caffeine-laden “fat burning” supplements saturating the quick-fix market today, you’re left with what’s really been proven to work – proper nutrition and exercise!

 

Your 3 Ab-Defining Plan Must-Haves

All exercise enthusiasts have a different means to achieving their exercise goals. If you tend to be the type who builds your exercise repertoire through watching random others, you may want to rethink your strategy.

To avoid learning bad habits and poor technique, best practice is to consult with an educated (and certified) fitness professional to build a plan that is:

 

  1. Customized for your abilities. This way you’ll be sure they have the knowledge to properly instruct you on the exercises best suited for you.
  2. Phased approach. Your trainer will be able to set the right course and outline the progression of exercises and intensities to come as you progress along your plan.
  3. Nutritional guidance. Your trainer will be able to get your nutritional habits on point so you’ll be sure to not only make great progress in terms of your core health – strength and conditioning – but in managing weight loss too (if required) to reveal your hard work in sculpting a tight, toned midsection.

 

2 Core Tips to Tone & Tighten:

  1. Breathing. Focus on breathing out on exertion (the “push” part of the movement), and breathing in when returning to rest (the “relaxed” part of the movement).

Result: This leads to better control over abdominal muscles so you’re able maintain control of your midsection at any time. This leads to better isolation of the core muscles so you’ll achieve better, faster results.

 

  1. Squeeze each repetition. For every repetition be sure to pause briefly each time.

Result: A mind-to-muscle connection is created that over time enables more control over your muscles. Plus, you’ll better understand what you should feel while performing a given exercise in the correct manner.

 

Training Quick Tip

Core stability is mental too.

Proper core stability needs to be developed through exercises that groove motor patterns to ensure a stable spine during movement.

 

Weight Loss Quick Tip

You CAN NOT spot-reduce belly fat!

Just simply performing abdominal exercises will not burn the unwanted fat from this problem area. You actually need to perform structured exercises for each muscle group and add in proper nutrition with a cardio regime. This will allow you to burn more calories than you are consuming daily, leading to weight loss and reduced inches in all areas!

 

Cardio Quick Tip

Intensity is key.

Higher repetitions and little rest between each ab move allows for a great caloric expenditure and cardiovascular output which leads to a higher level of not only core fitness, but heart health as well.

 

PLUS, if your weight loss goals have you at a stand-still, and you just need a boost to get you going in the right direction and get results fast, check out our 12-Week Online Weight Loss & Lifestyle Program. It’s a customized solution that can change your life!

Muscle Soreness Post-Exercise – Good or Bad?

You may think that if you don’t get sore your training’s a bore. However, exercising smart from the start will have you soon realizing more gains than pains!

 

With new health goals top of mind, this month will have many people reviving or beginning fresh with some type of fitness or wellness program. When it comes to assessing the effectiveness of a fitness outing, some individuals are using a feeling of soreness as a guage – the more, the better. They tend to look at pain as the goal marker that tells them they’ve pushed themselves to the max. This “No pain, no gain” philosophy can be a little misleading, however, due to the stigma attached to it that if the individual doesn’t feel any pain post-exercise then it was a wasted effort.

Distinguishing Between Good and Bad Muscle Pain

When it comes to pushing towards making gains with any training program, the words should more aptly be said; “No fatigue, no gain” because you are trying to exhaust your muscles, not cause damage.

It is important to note that microscopic tearing is good (actual tearing of the muscle fibers), whereas slight rearing of the muscles (inflammation of the tendons) is bad.

DOMS

Delayed-onset muscle soreness is the pain caused by the microscopic tearing of muscle fibers, and it actually allows your muscles to grow. The best way to combat the soreness is adequate rest between bouts of exercise accompanied by proper nutrition.
Just how much rest and how many and which type of calories will depend on the intensity level and goal of the individual.

DOMS can be caused by:

  • Being new to working out
  • Trying a new exercise you are not accustomed to
  • Pushing muscles beyond their normal range of motion
  • Performing different types of resistance contractions such as eccentric or negatives
  • Performing an exercise not tried in a while
  • Increasing intensity, frequency or duration
  • Aerobic or anaerobic activity

Should You Be Sore Every Day?

If you train regularly your body will adapt, thus keeping muscle soreness minimal. If you are sore most days then it’s possible you may be over-training (not enough rest days between exercise) or training too hard, which can lead to injuries down the road due to over-use.

So, be sure to keep your muscle soreness in check and you’ll be pushing yourself safely toward new fitness gains.

 

eLifestyle Fitness & Nutrition Programs

Not sure how to put together the right exercise and nutrition program? We can help!

If your weight loss and exercise goals have you at a stand-still, and you need a boost to get you going in the right direction, ASK US about our Customized In-Home Personal Training Packages by contacting leah@elifestyle.ca , and click for our 12-Week eTransformation Customized Online Weight Loss & Lifestyle Package.

 

2015 Brings Top Fitness and Nutrition Tips for Staying Fit

Your Year for a New Body and a New You!

 

Part 1 – New Year Fitness Tips

Spinning your fitness wheels to start the New Year? Get a grip on your training trip fast with exercise and nutrition tips that put you in the right gear to tackle the New Year.

From nutrition to training methods and equipment, this week we help you remain true to your resolution commitments with top tips to triumph over your fitness goals in 2015. Check out the eLifestyle Fitness 4-Play below!

 

Fitness 4-Play

1. Cardio can torch calories and help reveal muscle definition at the same time!

Cardiovascular exercise is an essential part of the fat-burning equation. Plus, the way in which you leverage your body on your treadmill, elliptical or cross trainer will dictate how you’ll stimulate total body muscle recruitment at the same time to dramatically enhance overall results. Inject some tactical techniques into your cardio regiment by switching up your program modes as well as types of resistance (elevation, direction and body position) during your workout.

 

2. Utilize Squats for a full-body advantage.

Requiring over-all body strength, and one of the only exercises that works 75% of your muscles with one, single movement – mainly hamstrings, quadriceps and glutes. As a bonus, balance, core strength and stability are also greatly utilized. And no matter your ability level, there are always a few ways to modify this gem to fit any training program. To test your limits, try out Traditional Squats, Stability Ball Squats and BOSU Squats.

 

3. Employ different strength-training techniques when you exercise.

There are some must-have moves proven to not only build lean muscle and burn fat, but also totally tax your ticker while you train. Shorter rest periods maximize calorie expenditure while challenging your cardiovascular ability at the same time, and employing extended set options such as supersets, drop sets and pyramids improve strength and muscle endurance.

 

4. Work your core!

Hitting your midsection at the end of your workout with only a couple of sets and reps is really treating them as more of an afterthought than anything. With no successful fitness or exercise program being complete without proper focus, the importance of core stability reaches far beyond just aiding your fitness program. It actually determines the state of your overall health and wellness too!

 

Part 2 – New Year Nutrition Tips

Avoid the bad fats.

1. Trans Fats. Also known as hydrogenated fats, these fats not only raise total and LDL (bad) cholesterol, but lower HDL (good) cholesterol at the same time. Some main sources are commercially fried foods and bakery product sources such as crackers, cookies, donuts, muffins, croissants, snack foods and fried foods, such as French fries and breaded foods.

 

2. Saturated Fats. Solid at room temperature, these types of fats clog arteries and raise total and LDL (bad) cholesterol levels in the body. Some main sources are animal-based sources such as red meat and whole-milk dairy products, including ice cream, butter, cheese and sour cream, and plant-based sources like palm oil, coconut oil and coconut milk and cocoa butter.

 
3. Follow a proper diet specific to YOUR needs.

The right combination of carbs, proteins and fats eaten at regular intervals throughout the day will ensure energy levels are kept high. Skipping meals will zap your energy when you least expect it.
Healthy snacks eaten between meals will stabilize your blood sugar levels so you won’t experience energy “highs” and “lows.”

 
4. Utilize natural supplementation for a healthy energy boost.

With so many on the market today, here are a few that are most common, due to the fact that they have been backed by leading research: Guarana Extract, Vitamin B6, and Green Tea Extract. (*Please check with your health professional before taking any supplement, natural or not, to ensure it’s right for your health.)

 
5. Limit alcohol consumption and drink plenty of water.

Alcohol is a depressant, slowing the central nervous system and delivering a sedative effect. Feeling sleepy isn’t the best thing when heading to the gym after work, so don’t be mislead by thinking a quick “social” drink with friends on the way won’t slow you down! Plus, increasing your H2O intake to ensure healthy hydration is a must. Follow the standard rule of 8 10oz glasses per day.

Top 3 Ways to Supercharge Your Weight Loss in 2015!

Spinning your fitness wheels to start the New Year? Get a grip on your weight loss trip fast with 3 supercharged ways that will put you in the right gear to tackle the New Year.

Over the years we’ve created many successful programs that have helped individuals and families lead healthy, sustainable lifestyles. This week, we want to get right to the point by giving you our 3 most successful ways to guarantee you’ll make your New Year’s goals a reality.

1. Online Weight Loss Program!

This is the 12-week plan you need to supercharge your metabolism and change your body and your lifestyle, fast!

 

YOU WILL:

  • Lose Weight
  • Tone Up
  • Build Lean Muscle
  • Build Strength
  • Cut Cravings
  • Boost Energy
  • Build Confidence
  • Live Longer, Feel Great!

 

This Custom 12-Week Online Weight Loss, Exercise and Lifestyle Package is tailored to your lifestyle!

 

EACH WEEK participants will receive a personalized:

  • Diet
  • Menu
  • Shopping list
  • Workout plan (one time)
  • Equipment prescription (one time)
  • Maintenance lifestyle plan (post program)
  • Tips (weight loss, nutrition, exercise)
  • FREE subscription to eLifestyle’s bi-weekly Fit Tip mail-out
  • On-going personal support and coaching for the entire 12 weeks
  • Access to our exclusive eLifestyle Facebook Group!

SIGN UP NOW!

 

2. Personal Training!

With our Customized In-Home Personal Training Packages you’ll start getting results fast!

The eLifestyle customized one-on-one model provides individuals with the training, education and motivation to produce steady and sustainable results for all fitness, health and wellness goals.
We customize a training package that meets your needs, time frame and budget, for fastest results.

 

Contact Leah: email to leah@elifestyle.ca or Call: 416.841.2196

 

3. Gyros Gymnastics Club – eLifestyle Adult & Youth Fitness

Our eLifestyle Fitness Studio is located at:

73 Samor Road, Unit #2
Toronto, ON, M6A 1J2

Ample parking in the rear
Open to the public

 

For a current class schedule click here: https://elifestyle.ca/gyros-gymnastics-elifestyles-adult-fitness-programs-current-schedule/

Sign-Ups

You can sign up for a class(s) at any time and day(s) you prefer.

Send an email to leah@elifestyle.ca or Call Leah – 416.841.2196

In-person with Leah and Robb at Gyros in the fitness studios (located towards the back doors behind the gymnastics floor).

Bring a friend! (Also open to anyone outside of Gyros!)

Drop-Ins Welcome too!

 

BONUS OFFER: Register for 2 or more classes and receive a 10% discount! (Applied after the first class. Not applicable to Drop-Ins.)

 

Happy Holidays!

Core Crazy

Core Crazy

You can go crazy trying to crunch, twist and even use machines to target your core, so when it comes to tightening your midsection, good form should be the norm.

Care for Your Core

Developing core stability is accomplished not only through strengthening certain abdominal muscles, but also training various muscles of the trunk to be strong together during movement. Fact is, muscles around the trunk region work in teams to stabilize and move specific joints in various complex movements. That being said, your abdominal training should be specific to your goals and also address issues surrounding your present physical health.

Being aware that maintaining core health can limit injury and provide physical longevity as you age will have you being one step closer to aging more gracefully.

Perfect Your Technique

All exercise enthusiasts aren’t created equal. If you tend to be the type who builds your exercise repertoire through watching random others, you may want to rethink your strategy.

To avoid learning bad habits and poor technique, best practice is to consult with an educated professional. You can learn online, from training staff at the local gym, or better yet, hire a certified personal trainer from eLifestyle! You’ll be assured they are fit, fully certified, and have the knowledge and ability to properly teach and instruct.

With no successful fitness or exercise program being complete without it, the importance of core stability reaches far beyond just aiding your fitness program by actually determining the state of your health and wellness too. Check out the 5 Core Crazy tips below!

 

5 Core Crazy Tips To Tone & Tighten

Whatever the state of your core, we can help you reach your goals fast. So don’t panic. eLifestyle’s surefire tips will act as your emergency hotline for defining a tight, head-turning midsection this winter!

 

1. Breathing. Focus on breathing out on exertion (the “push” part of the movement), and breathing in when returning to rest (the “relaxed” part of the movement).

Result: This leads to better control over abdominal muscles so you’re able maintain control of your midsection at any time.

2. Squeeze each repetition. For every repetition be sure to pause briefly each time.

Result: A mind-to-muscle connection is created that over time enables more control over your muscles. Plus, you’ll better understand what you should feel while performing your core exercises.

3. Make ab training your prime objective whenever you train. Most people treat abdominal training as a mere after thought, hitting them for only a couple of easy sets at the end of their workout or cardio session then calling it a day.

4. Eat the right way to a great six-pack, don’t drink it. It’s no coincidence that those who adhere to proper diet and nutrition are the same ones who have rock-hard abs when it counts! So don’t try to trim up by following some fancy Hollywood juice diet.

5. Choose and perform ab exercises that are challenging. Bragging that you can do 1000 sit-ups each session implies that they’re far too easy. If they did work, hey, you’d have great abs, right?

 

Down to the Crunch

Remember, when it comes to re-tooling your fitness program for faster results surrounding core health, increasing your core strength and stability to it’s ab-solute best will help guarantee your success – and your health!

 

Have Weight Loss Goals?

Having a solid plan for your abdominal training is just ONE important part of the weight loss equation. If you want to reveal the abs you once had and need but don’t know where to start? We have the perfect CUSTOMIZED plan to deliver real, sustainable results — the eTransformation Weight Loss & Lifestyle Program!

 

Burn Fat Fast With Your Cardio Workout!

Cardio Kick-Start

Take the weight off your shoulders – and your waistline – with eLifestyle’s worry-free, kick-butt approach to combating cardio confusion when you train!

Winter Waistline Warfare

With the winter season upon us, cold temperatures and darker days tend to drain our will to focus on fitness goals. What’s more, with so much time off until spring arrives, unwanted wait gain can creep up slowly making it even harder to resume efforts later on. With cardiovascular exercise being an essential part of the fat-burning equation – one that really doesn’t have to demand a lot of your time – it’s time to wage war on your waistline woes!

Stoke Your Fat Burning Fire

If you’re having difficulty getting/ staying motivated and/or perceive cardio sessions to be quite boring and monotonous, think again. Creating an easy-to-follow action plan with some simple and effective trimming tools will be your most effective waistline weaponry. And as you stoke your fat-burning fire you’ll burn a ton more calories in the shortest amount of time. Check out our three top tips from the eLifestyle playbook below!

To successfully turn your body’s metabolism into a fat-burning inferno this winter you need the trimming trifecta from eLifestyle’s weight loss playbook:

 

  1. A hard-hitting plan with the right calorie-crunching cardio techniques to ensure you’ll be maximizing the time you spend at your cardio activity.
  2. You must aim to burn more calories than you’re munching down on daily.
  3. You’ll need the most dependable, customized fitness and weight loss program you can find.

The Right Program Is Here!

Re-tooling your fitness and weight loss regimen is simple – get eLifestyle’s 12-week eTransformation program! It’s the most efficient way of getting all the nutritional guidance and support needed to be a success. Plus, to fast-track your weight loss goals, you’ll receive a time-efficient, dynamic exercise and cardio plan customized for your specific fat-burning goals. This way remaining focused and seeing fast results will be easy!

 

Cardio Fat-Blast Tip: To have the best advantage at staying focused, make your cardio choice one you like. If you’re a cardio newbie, we’ll help you construct a no-fail program by using an initial three-week timetable. This method will allow you to adjust your personal schedule and allow for consistency and ease into your program. In addition, switching up your cardio options along with the types of programs and intensities you use on training day will help you get the most out of your cardio workout. There are a few must-have’s in your program …

 

Your Tummy-Tightening Program Should Include:

  • A warm-up, cool-down and stretching
  • A challenging mix of intensities – forward, backwards and side-stepping
  • Hill climbs, speed and recovery intervals

Walk Wise

If walking is your thing, make sure you’re upping your pace from week to week until you reach a brisk stride that elevates your heart rate in a way that even while working you will still be able to have a conversation. What does this mean? This translates to your perceived amount of exertion feeling about 70-75% of your maximum level of effort, or a 7 out of a 10 max. This is how you’ll maximize calorie burning while still remaining within the high end of your ability.

 

Safety First – From Tread to Trail

When beginning any type of exercise, be it cardio machines or trail walking, maintain a realistic approach to your ability and your goals. Start off in a light manner and progress naturally. Always include a warm-up and stretch to avoid injury. And if you have any physical or medical concerns, consult your medical professional beforehand. Don’t wait until after you’re injured!

Obesity Risk Factors and Prevention Strategies for Children

Believe it or not, there are easy ways of implementing obesity prevention strategies into your existing lifestyle – and it’s never too late. In fact, in a previous post, Combating Obesity in 5 Easy Steps, we gave you five great ways to reach success with easy-to-follow obesity prevention strategies. What’s also important to understand is the vital role that both exercise and nutrition play in the lives of children too. In fact, studies have shown that from a very young age children mimic many adult actions – especially their nutritional ones. So learning about health and nutrition will provide a better seed to plant into your child’s future.

The key to preventing obesity risk factors from occurring in the future is to take aim at preventing obesity right from childhood. Creating a healthy lifestyle for children right from the start is the foremost obesity prevention strategy there is. Studies show that once we reach the age of 30, if we do not exercise and follow a healthy nutrition plan we begin losing 1 pound of muscle per year! This decline in muscle mass can lead to additional gains in fat mass in the body and further precipitate personal health decline in a variety of ways.

Body Perception: Top 3 Myths and Stigmas

There is often a disconnect between what some influential parts of society, such as the media, revere as “healthy” or “normal” and what really is. And this can have an astounding negative effect on a young person’s body image. Compounding the situation is the range of myths and stigmas around such topics as identifying a healthy appearance among different body types, muscle vs. fat, and bone mass.

First, different body types display body mass (bone mass, muscle mass, fat mass) differently. That’s why a person with a slim build may not be more fit or healthy than a person of a different or bigger body type. The reason is that the person with the slim build may have a higher fat mass ratio to lean muscle ratio than is appropriate for their body type.

Next, MUSCLE IS MUSCLE AND FAT IS FAT! If you cease to exercise or do some form of resistance training your muscle mass will decline, but it does not turn to fat! They are both completely different.

And finally, having larger bone mass does not mean you are destined to be overweight. Don’t be fooled. Your genetic make-up plays a major role in how your body will display your body mass – slim or not, fit or not. So, it is best to live a fit and healthy lifestyle no matter your body type.

 

Research: Muscle Loss Can Lead to Fat Gain …and Depression

Studies have shown that lack of muscle and strength leads to a faster loss of endurance and coordination. Research has also shown that a lack of muscle mass greatly hinders a body’s ability to regulate metabolism, and in turn weight gain creeps up over time. Weight gain occurs because muscle actually burns many calories on a daily basis to keep it strong and functioning. If children lead a more sedentary lifestyle, as they get older their body doesn’t have the need to remain strong, so muscle size and strength decrease. Add unbalanced nutrition into the mix and the situation is compounded. In short, low muscle mass hinders the body’s ability to effectively burn calories, resulting in a rise in fat mass.

There is an additional obesity risk factor that impacts an obese child – emotional fallout. When children become obese it becomes extremely difficult for them to interact with their peers, insecurity creeps in, they experience feelings of low self-worth, and they begin to withdraw from social interaction and personal relationships.

 

Childhood Obesity Prevention Tips for Parents

With parents as the initial source of teaching children about issues concerning overweight and obesity, passing the right torch early on can prevent obesity from occurring in children later in life.

 
1. Take an educated approach. Children grow in unpredictable spurts making assessing obesity in children difficult. Parents should not make changes to a child’s diet based solely on perceptions of overweight, but rather seek the guidance of a health care professional. This will ensure a proper measurement using the child’s height and weight relative to previous growth history.

 
2. Proper body weight assessment. Since young children’s bodies are continuously growing and developing, weight loss is not a good approach. Moreover, overweight children should not be put on a restrictive diet as it diet may not supply the energy and nutrients needed for normal growth and development. The exception would be if it’s recommended and supervised by a physician for medical reasons. For most, the focus should be to maintain current weight, while the child grows normally in height.

 
3. The basic rules always apply. The most important strategies for preventing obesity are healthy eating behaviors, regular physical activity, and reduced sedentary activity
Promote a healthy lifestyle. Take aim at childhood obesity by providing healthy meals and snacks, daily physical activity, nutrition education, and a focus on family. Healthy meals and snacks provide nutrition for growing bodies while instituting healthy eating behaviors and attitudes. Increased physical activity reduces health risks and aids weight management. Nutrition education helps young children develop an awareness of good nutrition and healthy eating habits for a lifetime. A strong family unit will provide confidence and motivation and allows for focus and attention on given tasks, as well as a positive outlook towards personal relationships with family and peers.

Whether dealing with, or avoiding obesity risk factors, it’s never too late to take control and help guide children toward a healthy and prosperous life for a healthy future!

 

Interested to see how others have pursued a path to prevent obesity? We have many success stories on our website and we want YOU to be successful too! If you’re ready for your own eTransformation, get your personalized 12-week eLifestyle eTransformation action plan today ~ https://elifestyle.ca/custom-12-week-2-free-bonus-weeks-virtual/. Don’t wait another minute. Prevent obesity and start living the healthiest life you can!

The most important key to your success is having a certified expert who can help you assess your goals. You’ll then adopt some simple day-to-day strategies that will help avoid that gradual, sneaky weight gain that contributes to obesity and weight gain.

 

You’ll never be alone – you’ll have the whole eLifestyle team behind you!

 

In Health,

Robb Armstrong