Fitness

What Should I Wear On My Run?

Published by superadmin on October 25, 2023 | Leave a response

I’ve written about running before because it plays an important role in training for boxing. Great boxers like Mohammed Ali have always included running in their training. Preparing to run in Stamford, CT, can determine your benefit from that endurance training. Not only do you have to plan a safe route, but also what to wear when you run. It’s not about fashion but about getting the most from the run and helping to keep you safe while you’re running.

The right shoes make a difference.

Investing time and money in the best running shoes is vital. Your shoes can affect your running and prevent injuries. It’s not about name brands but getting the right fit. Go to a store that specializes in running shoes and clothing. You have some options to consider besides fit. Where are you going to run? If you’re going to run on trails, you’ll need a thicker tread than if you’re running on asphalt. Do you want more cushioning or lightweight shoes? Cushioned shoes are beneficial for heavier individuals and new runners. Only you can decide what feels comfortable.

If you have running shoes, you need running socks.

Choose your running socks before you get your shoes. Wear them when you shop for shoes. Their thickness makes a difference in how the shoes fit. Your socks also make a difference whether moisture is wicked away from your feet or if you get blisters. Choose synthetic blends with acrylic, polyester, or CoolMax materials in warm weather and wool blends for the winter. If you’re prone to blisters, thicker socks may help.

The rest of your clothing is common sense and your decision.

You don’t have to look like you stepped out of a running magazine when you go for a run. However, common sense dictates a few things. Wear layers you can remove as you become warmer, especially in cold weather. Look for clothing that wicks sweat and won’t chafe. Use clothing made of higher-tech fabric that can keep you both warm and dry in the colder months and cool and dry in the hotter ones. Avoid cotton, especially if you want your running clothes to last longer.

If you’re running early in the morning or later in the evening, wear reflective clothing to be safer. There are shoes with reflective materials, hats, shirts, and pants. The easier it is to see you when it’s dark, the safer you are.
The style of sock you choose is a personal choice. Low-cut socks near the ankle are the most comfortable for some, while others like calf-high or higher socks with extra support. The weather also can determine the type of socks you wear.
In cold weather, warm up before you run so you don’t overdress. If there’s a chance of wearing too many layers, make the top layers something you can remove and tie around your waist when you get warm.
Women should have a good sports bra for support. Compression socks may also be beneficial for recovery. Wear gear that has pockets or use a pack to carry your phone. Having a phone is vital for emergencies.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition

How To Fit In Exercise During The Workweek

Published by superadmin on October 10, 2023 | Leave a response

If you find it difficult to fit in exercise during the workweek or on busy weekends, you need to take time to plan. Busy people are often stressed people. Exercising is vital to their health. If you have a specific time in your schedule that you exercise, you’re halfway to your goal. The task then becomes planning for those days when life interrupts that schedule. Whether it’s a trip with the family, an out-of-town business meeting, or overtime at work keeping you busy, there’s a way to include exercise in your day.

Start with a daily schedule.

Whether your workload is always the same or it ebbs and flows, putting your workout on your schedule is vital for consistency. Are your mornings hectic? Schedule your workout later in the day. Does your day start to fall apart as soon as you walk into the office, and you often work far longer than you planned? Schedule your workout in the morning, even if you are a night owl. Choose the time you’ll be able to do it consistently.

Focus on shorter sessions throughout the day.

If you can’t find a block of time, break your exercise into shorter sessions you do throughout the day. You can even combine it with your family life. Do a five to ten-minute workout with the kids when you get home. It will herald your arrival and become a family tradition everyone will enjoy.

Chose the best type of workout.

Intensity makes a difference. The more intense workouts are, the shorter they can be. Instead of doing steady-state workouts, do HIIT—high intensity interval training—ones. HIIT isn’t a specific exercise but a way of doing any exercise. You alternate between the highest intensity possible and a recovery pace throughout the workout. You’ll get the same benefit in half the time. Circuit training and kettlebell workouts can also cut exercise time.

On days you don’t come to the gym, find ways to incorporate exercise into your life. Walk to lunch, take the stairs, and get up and move about for five minutes every hour. Walk or dance with the kids after work.
You can do some exercises at your desk. Thigh presses, twists, stretches, and desk planks are a few that will help you stay in shape. Create a desk workout schedule for those busy days when you need the extra time to workout. Break your workout into five to ten-minute sessions.
If you meet with the guys or gals after work for a drink or coffee, ask if they might want to switch and meet at the gym. It can bring relief from stress and make everyone healthier.
Evaluate your workday. Are you really too busy to exercise, or are you using that as an excuse because you don’t like exercising? If it’s the latter, find something active you enjoy, like boxing, and use that as your exercise.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition

Healthy Eating When You’re Older

Published by superadmin on September 25, 2023 | Leave a response

As people age, many things change. They no longer have to get up early and get ready for work. The family moved out, and a spouse may have passed, so cooking a complete meal seems a waste of time. Seniors may have a more limited social life, which can lead to depression. Depression can reduce appetite and limit the desire to cook. All those factors and more make healthy eating for older people more difficult.

Your digestive system becomes a traitor.

Food seniors used to eat when they were younger no longer digests properly. It can occur for many reasons. The body may slow or cease making certain enzymes required for digestion. That can cause bloating, gassiness, and stomach pain. Reduced stomach acid also affects digestion. As you age, you’re less active and that can change your gut microbiome. Your belly bugs aid in digestion and nutrition. You have to eat more healthy food to get the same nutrients you used to get from less of the same food or switch to more nutrient-dense food. Increasing exercise can help solve some of these problems.

Dental issues can affect whether you have a healthy diet or not.

Food seniors used to eat when they were younger no longer digest properly. It can occur for many reasons. The body may slow or cease making certain enzymes required for digestion. That can cause bloating, gassiness, and stomach pain. Reduced stomach acid also affects digestion. As people age, activity diminishes. That can change the gut microbiome. Belly bugs aid in digestion and nutrition. You have to eat more healthy food to get the same nutrients you used to get from less of the same food or switch to more nutrient-dense food. Increasing exercise can help solve some of these problems.

Reduced calorie requirements may mean reduced nutrient intake.

Metabolism often slows as you age. Part of the reason is less activity. Another reason is loss of muscle mass. Muscle tissue requires more calories than fat tissue does, so the more muscle you have, the higher your metabolism. Working out regularly can increase muscle mass, help prevent injury, help you live unassisted longer, and boost your metabolism.

Focusing on a diet that contains more nutrients is one way to avoid problems. Following a dietary plan or using a meal service can improve overall nutrition.
Becoming more social can help improve appetite and activity level. Socializing can help lift spirits, provide outside activities, and make a meal more enjoyable. The increased activity also aids digestion.
Another roadblock seniors may face is that some healthy foods interact with medication or healthy conditions may limit food selection. For instance, grapefruit interferes with the metabolism of warfarin, a blood thinner.
Seniors who face problems getting adequate nutrition or have digestive issues or other problems interfering with healthy eating should get the advice of a nutritionist or use a meal planning app.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition

Is It Possible To Crave Healthy Food?

Published by superadmin on September 10, 2023 | Leave a response

There is junk food available everywhere in Stamford, CT. Even gas stations offer it. Some people blame their weight gain on the inability to overcome their cravings for that type of food. You don’t have to gain weight or worry about addiction to unhealthy food. You can change your taste in food and learn to crave healthy food. There are hurdles you have to cross to reach that point. The first is eliminating food with added sugar. Sugar is addictive. It fills the opioid receptors in the brain and triggers dopamine that makes you feel good.

Start slowly by giving up food with added sugar.

The first few weeks will be the most difficult since sugar is in almost every processed food. You only have to give up the food with added sugar and can still consume whole food like fruit. As your body adjusts to the decreased sugar, your sense of taste improves. Whole food tastes better, and fruit tastes sweeter.

Build a new relationship with food.

Some foods are associated with memories. Most unhealthy food is associated with happy memories. The sweet taste of birthday cake, that special treat at the fast food joint, and a candy bar from grandma for being good are examples. You can build new memories and use healthy food as a reward. Find a healthy food or foods you especially enjoy. Reward yourself with those foods. If you’re sad and need an emotional fix from food, find a healthy option. You can add an extra ingredient to make it healthier, such as including butternut squash in your mac and cheese or switch unhealthy options for healthier ones. Making frozen banana ice cream only requires you to freeze banana rounds and then blend them until they’re creamy. It’s a lot healthier than ice cream and still comforting.

Stick with a healthy eating program and see how you feel.

You may not notice feeling better when you eat healthy, but if you fall off the wagon and binge on junk food, you’ll certainly notice the difference. Eating only junk food can leave you feeling horrible. It’s a surefire way to get your body and your mind to crave healthy food. Studies show that before eating a healthy diet, brain scans indicated a positive reaction to junk food, but after a few months of a healthy diet, the healthy food triggered that reaction, not the unhealthy food.

Taste your food. That may sound strange, but too often people shovel food in their mouth and don’t bother to enjoy it. Eat slowly and savor every bit, focusing on the texture, taste, and satisfaction you get when you eat it.
Keep a food diary and write down your emotions when you crave unhealthy food. You can use that information to find healthier alternatives. Crunchy food is often associated with anger or frustration, while soft food, like potatoes, is comfort food.
Eat slowly and identify the point where you feel full. When you chew food longer, you eat slower. It gives your body a chance to tell your brain it’s full.
It takes time to change your preferences for certain foods. If you have one specific unhealthy food you often crave, focus on giving it up. After a while, you won’t crave it and if you do, you probably won’t get the satisfaction you expected. ds if you’re still hungry.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition

Getting Started With Running

Published by superadmin on August 25, 2023 | Leave a response

What can you do outside the gym to get in shape for the ring? Almost any type of exercise will do. Many well-known athletes have taken ballet or dance classes, while others have used more traditional routes like running. Mohammed Ali used to run in weighted boots, and it paid off. When he didn’t wear the weighted boots, he was lightning fast. Everyone remembers the great scenes in Rocky as he ran through the streets of Philadelphia. Roadwork is part of boxing training, so doing it right is important.

Running seems simple enough, but it isn’t.

Most people think they only need to run and not do anything different. They believe it’s like walking but moving faster. That’s not true. When you walk, one foot is always on the ground. When you run, both feet are in the air sometimes if you’re running at top speed. That means you need good shoes to cushion the shock and are made for the type of terrain where you’ll run. Get help from an expert that only sells athletic or running shoes. You’ll save your body and your feet from the high impact of running.

Unless you’re in exception aerobic shape, start slower and work toward longer runs.

Even if you are fit, make your first few runs shorter, focusing more on posture, stride, and adjusting speed. Roadwork is meant to build endurance, but mental focus and footwork are also important. Break up your roadwork into different sets, sprinting sometimes, backpedaling, running while shuffling toward the left or right, anything that mimics the movements of the ring.

Make it a high-intensity interval training—HIIT—run.

Modifying your speed throughout the run from high intensity to a recovery speed and back builds cardio fast. It changes an ordinary run to a HIIT run. Start slowly to get warmed up. Jog for a few minutes first, then start running at a moderate pace for approximately 2 minutes, then begin alternating your movements. You can jog backward by turning around, switch to a side shuffle, skip forward, turn, and side shuffle leading with the opposite foot. Create a large square with your moves. Slow down your pace to a recovery pace for about five minutes. Your first runs should be shorter, approximately 20 minutes.

As you get stronger, make the runs longer and add more footwork intervals to each session. Make your moderate-paced intervals shorter and your jogging and footwork longer.
Incorporate footwork and stairs or inclines into your roadwork to build stamina. Alternate the type of running you’ll do each time. Aim for distance one day and agility the next time you run.
Always let someone know where you’ll be running if you’re running outside. Leave a map of the path you’ll take and take a cell phone with you. If possible, run with a friend. Injuries can occur along the way.
Carry water with you, especially if it’s hot. Drink before you run, during your run, and after your run. In hot weather, don’t run on asphalt, but stick to dirt paths or grassy areas. Sunrise is the coolest time to run.

For more information, contact us today at Revolution Training

Posted in Fitness

Surprising Sources Of Protein

Published by superadmin on August 10, 2023 | Leave a response

When you think of protein sources, animal products come to mind first, followed by traditional vegetable protein options, like beans and lentils. There are far more protein sources than you might think from the world of plants and some excellent but overlooked sources from the animal world. Some are superfoods that provide both protein and a wealth of other nutrients.

Protein comes in many colors, even green.

Several good sources of protein are green. Green peas and leafy greens like spinach are in that group. If you have a cup of cooked spinach, you’ll be consuming 5 grams of protein as you do. Green peas have over twice that amount with 9 grams per cup. Bodybuilders and others that supplement with protein will recognize the benefits of pea protein since some protein supplements contain it. Both peas and greens provide other benefits, such as they’re high in fiber. You’ll get a variety of vitamins, including A, C, and K, plus minerals that include thiamine, folate, manganese, iron, zinc, and more.

Substitute quinoa for rice or pasta at dinner.

Quinoa is a pseudocereal, although many people classify it as a grain since it’s used like grains. One cup of cooked quinoa provides 8 grams of protein. It’s one of the few plant sources of complete proteins—ones containing all the essential amino acids. It’s high in fiber, folate, vitamins E and B6, copper, iron, manganese, magnesium, zinc, potassium, and phosphorus. It’s a good option for a gluten-free diet.

Eggs are an excellent source of protein.

Eggs don’t get nearly enough credit for their protein. There are 7 grams of protein in large eggs, which includes high amounts of leucine. Leucine aids triggering muscle protein synthesis for building new muscles. The protein is also bioavailable. That’s important. It means the body can use the protein easily, so it doesn’t become waste. They provide choline that boosts cognition, memory, and mood. They also contain lutein and zeaxanthin to benefit the eyes.

Toss some tree nuts or seeds on your salad or add to your smoothie for an additional source of protein. Pistachios, pumpkin seeds, almonds, walnuts, and cashews can increase your protein substantially.
Make bone broth from the bones left after you eat the meal. It’s high in protein, with 9 grams per cup, and filled with collagen to help joints, skin, muscles, and bones.
Most people recognize chia seeds as a means of growing hair for a clay statute, but they also are loaded with protein and omega-3 fatty acids, vitamins, minerals, and antioxidants. Thicken smoothies, add them to baked goods, or make pudding.
Sweet potatoes, broccoli, kale, and edamame are good protein sources. Add them to your diet for the protein and the other nutrients they offer. You get much more protein than you might realize when you eat a healthy diet.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition

How Hormones Affect Health And Behavior

Published by superadmin on July 25, 2023 | Leave a response

At Revolution Training in Stamford, CT, most clients only worry about hormones concerning muscle gain or weight loss, but they impact health and behavior, too. Hormones are messengers. Some hormones tell your brain you’re full and others tell your brain you’re hungry. Stress hormones affect a wide variety of functions and if not addressed, can cause damage to the body. The endorphins released during physical exercise can make you feel happy and comfortable. Hormones do more than affect mood. Some are involved in mental health conditions.

Hormones aren’t good or bad. They’re just messengers.

The body has many hormones, which includes the sex hormones, stress hormones, and the infamous happy hormones you get from exercising. Each one performs a specific task. Some have an antagonistic hormone, one that does the opposite function. Insulin, for instance, reduces blood glucose levels, while glucagon increases blood sugar to prevent hypoglycemia. Since both control blood sugar for every cell, an imbalance affects the whole body. Hypoglycemia from too little glucagon can cause emotional changes and mood swings that range from anxiousness to unexplained outbursts of anger. If blood sugar levels are chronically low, it can lead to depression, memory loss, and a short attention span.

HGH—human growth hormone—is released in controlled pulses.

Sometimes hormones cause the release of hormones that control the body. Two antagonistic hormones are responsible for releasing HGH. The hypothalamus releases growth hormone-releasing hormone—GHRH to trigger the release of HGH and somatostatin to inhibit it. HGH affects children’s growth patterns. It impacts fat and sugar metabolism, affects body fluids, regulates body composition, bone growth, and heart function. Some people believe HGH is the fountain of youth. They may get injections of HGH. Abuse of HGH can lead to hallucinations, psychosis, paranoia, and physical harm.

Sex hormones perform other tasks that affect your behavior and health.

Testosterone is in both male and female bodies and performs tasks not related to sexuality. While the location of fat deposits, muscle size, and body hair growth are gender-related, women need testosterone for ovarian function, bone strength, and sexual drive. If your body is low in testosterone, depression, anxiety, and a low sex drive can occur. However, high testosterone levels in both men and women can lead to irritability, anxiety, and depression. Too much can cause acne, blood pressure changes, slurred speech, difficulty breathing, heart attack, sleep apnea, and other conditions.

Oxytocin is called the love hormone. Hugging increases oxytocin levels. Its primary purpose is stimulating uterine contractions. It may play a role in anxiety, anorexia, autism, depression, PTSD, and addiction.
Norepinephrine functions as a stress hormone and neurotransmitter. It constricts blood vessels and raises blood pressure. Antagonistic hormones prostaglandins, acetylcholine, and histamine are vasodilators, making them wider and lowering blood pressure.
Motilin is a gastrointestinal hormone that helps move food from the small intestines to the large intestines. The body releases it during fasting periods. The levels depend on what you eat. A diet high in sugary foods or fat decreases it.
Melatonin can help you go to sleep. It works in total darkness and is an antioxidant. It helps counteract the effects of stress. Low levels are linked to obesity, cancer, and diabetes.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Why Fiber Is So Important?

Published by superadmin on July 10, 2023 | Leave a response

No matter what station you watch, you’ll probably hear at least one commercial attesting to the importance of fiber in your diet. Comedians often include fiber as part of a punchline about mood and constipation. Lack of fiber is no laughing matter. It’s important for many bodily functions. It can help maintain a healthy gut microbiome and keep blood glucose levels from spiking. If you want to lose weight, increase the fiber in your diet to improve your efforts.

Exactly what is fiber?

Fiber is a carbohydrate that your body can’t digest. There are two types, soluble and insoluble. Soluble fiber turns into a gel when mixed with water during digestion. It provides food for beneficial bacteria. While your body can’t digest it, the microbes do. Soluble fiber also helps stabilize blood sugar, lowers cholesterol, and by doing that, reduces the risk of heart disease. Insoluble fiber isn’t digested at all. It does provide bulk to the stools to make defecating easier and lowers the risk of colon disease.

Why is feeding the gut microbes so important?

There are trillions of gut microbes, some are beneficial, some aren’t. The soluble fiber feeds beneficial gut microbes. The gut microbes perform many tasks. They help your body digest food and absorb nutrients. About 80% of your immune cells are in your gut and your microbiome helped develop it when you were an infant. Your gut microbiome also takes part in metabolism and inflammation. They play a role in heart, nervous system, and brain health, A healthy gut microbiome reduces the risk of obesity and diabetes.

Fiber fills you up faster and keeps you feeling full.

If you eat an orange, you’ll get more health benefits than if you drank orange juice. You’ll also feel fuller even though you consumed the same number of calories. That’s because of the fiber in the orange. Food high in fiber is normally low in calories. Foods high in soluble fiber include apples, peas, strawberries, and other fruit and vegetables. Foods high in insoluble fiber include nuts, beans, and whole grains. Only food from plants contains fiber. It’s not in animal products.

If you want to lose weight, improve the balance of beneficial bacteria in the gut by consuming food high in fiber. It’s a prebiotic.
Highly processed food, such as those made with white flour, have very little fiber. Refined flour is just an endosperm. Processing removes the germ and bran. The bran provides fiber, and the germ offers nutrients.
Some things can destroy the balance of gut microbes besides lack of fiber. Antibiotics can do it. So can a diet high in sugar. Not only does processed food provide no fiber, but the sugar in the processed food also harms the gut microbiome.
If you want to increase the fiber in your diet, take it slowly. Your gut needs time to build a colony of beneficial bacteria to digest it. It can lead to gas and other digestive issues.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition

Does Nutrition Influence Hormones?

Published by superadmin on June 25, 2023 | Leave a response

You need messengers in the body for it to function correctly. That requires many things, including healthy nutrition. The messengers are your hormones. They’re chemicals created by the body that are vital to all functions. Each hormone has one that opposes it to return the body to homeostasis. Ghrelin is the hunger hormone, while leptin is the hormone that makes you feel full. Insulin lowers blood glucose, but if it gets too low, the body releases glucagon, which tells the liver to release more glucose.

Balancing sex hormones can be tricky.

Whether menopause or your menstrual cycle is causing problems balancing your estrogen, the food you eat can make a difference. Estrogen does more than regulate your cycle and the reproductive system. It also affects the heart, blood vessels, skin, hair, bones, and the brain. Consuming phytoestrogens from plant-based food can mimic estrogen by producing a small response when eaten. Phytoestrogen is in nuts, seeds, legumes, fruits, vegetables, soy, and whole grain. If you have too much estrogen, consuming cruciferous vegetables like broccoli can help.

If your balance between glucagon and insulin is off, it may be about what you eat.

As mentioned earlier, there’s a yin-yang balance between glucagon and insulin. Insulin resistance causes the body to produce too much insulin. Insulin tells the cells to open to receive the glucose from the blood. If they don’t open, the blood glucose level stays high and the body sends more insulin. This can cause diabetes. If you want to rebalance and help insulin function properly, avoid simple carbohydrates, like food with added sugar. Consume fewer calories and include whole grains, fruits, and vegetables in your diet.

Fat around your belly can come from too much cortisol.

Cortisol is released by the adrenal gland during the fight-or-flight response. It’s triggered by stress. Besides making changes during stress, it also helps regulate how the body uses protein, fat, and carbs for energy. It also is important for blood pressure regulation, limiting inflammation, aiding in blood sugar regulation, and maintaining the wake-sleep cycle. Eat a diet packed with nutritious whole foods, including healthy fat, whole grain, fruits, and vegetables. Good gut health is important, so include probiotic and prebiotic food. Avoid caffeine and alcohol which can increase cortisol.

Increasing omega-3 fatty acids in your diet can reduce your cortisol levels, reduce insulin resistance, and help balance sex hormones. Besides fatty fish like salmon, omega-3 is in walnuts, flaxseed, and chia seed.
Green tea has compounds that help all parts of the body. It’s filled with antioxidants. It can help improve insulin levels. Use marjoram liberally to influence insulin, estradiol, and cortisol.
A healthy diet, regular exercise, adequate sleep, and good hydration can help your body get back to normal, without hormonal imbalances. Changing your lifestyle helps the entire body function at its best.
Discuss your concerns with your healthcare professional if you believe you have a hormone imbalance and follow their instructions. Always check with your healthcare professional before beginning any program of exercise.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition