Nutrition

Exercises You Should Start Doing Regularly

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

Regular exercise can help optimize health. You should do some form of exercise daily, even if it’s just going for a walk. There are so many different exercises, it’s hard to decide which ones to do. Our trainers can help you, but if you’re working out on your own, here are some exercises you should start doing regularly. To get an adequate workout, you need to add other exercises to your workout, so these are just a baseline to follow.

Work the large muscles of your body to boost your nitric oxide.

Nitric oxide relaxes the blood vessels, which lowers your blood pressure. You can increase it in your body with exercise, particularly from large muscle groups. Squats and lunges work large muscles. Squats also improve core and lower body strength, while building flexibility in the hips. Lunges help improve your balance and improve glute and leg muscles. Both burn tons of calories.

Do planks, push-ups, or both.

Push-ups are planks in motion, and also a lot harder to do since you’re slowly lowering and lifting your body, using both push and pull actions. Both push-ups and planks help build core muscles, particularly abdominal muscles. They both strengthen the entire body. Planks don’t put stress on the back but do help increase core muscle strength. You can modify both planks and push-ups to make them more suitable for your fitness level, such as bent knee push-ups or forearm planks.

Do a bridge or thoracic rotation to loosen your back and prevent future back issues.

The bridge helps build core muscles and doing them regularly can help prevent back pain and tighten your tummy. Thoracic rotations are stretches and also good exercises to help relax and strengthen muscles in the back, but focus more on the upper back. Both can help counter the effect that slouching has on your posture by stretching the muscles that have been trained to remain in a permanent slump through years of sitting and bad posture.

A stretch that will make everyone feel good is the knee or knees-to-chest exercise. Lay on your back with your knees bent and feet on the mat. Pull one or both knees to your chest by interlacing fingers around the lower leg or legs and pulling it toward you.
A wall slide will help your posture, which helps relieve the pain that comes from sitting too long slumped over. Stand against a wall with your hips and shoulders touching. Raise your arms in a V and then slowly lower them to a goal post without lifting your back off the wall.
Walking is a good type of exercise to do every day and it doesn’t require special equipment or much planning. You have to have good posture for it to be the most effective and can find easy ways to add to the amount of time you walk every day.
A four-minute nitric oxide dump combines four exercises performed ten times each per set, squats, alternating arm raises, non-jumping jumping jacks, and military presses. Do three sets of each three or four times throughout the day.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Is An Apple A Day Really A Good Idea?

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

A lot of knowledge is passed to the next generation through proverbs. For example, “An apple a day keeps the doctor away.” has been a popular saying since the 1800s and the reason is that it’s true. We rely on facts and scientifically based knowledge at Revolution Training in Stamford, CT, and the facts are, apples are very healthy. There is a caveat. If you live a sedentary lifestyle and consume junk food for most of your diet, eating one or more apples each day may help, but may not keep you healthy. That doesn’t take away from its health benefits.

Apples are loaded with healthy fiber, phytonutrients, vitamins and minerals.

A medium size apple is just 100 calories, but it contains 16 % of the RDI of fiber, 6% of the RDI for potassium, 14% of the RDI of vitamin C, and 5% of the RDI for vitamin D. It has copper, manganese and also smaller amounts of vitamins A, B1, B2, B6 and E. Apples also contain powerful phytonutrients such as quercetin, catechin, and chloric acid. Quercetin is anti-inflammatory. Catechin is an antioxidant that’s also found in green tea. Chlorogenic acid, which is also in coffee, helps control weight and lower blood sugar levels.

Apples make your belly bugs happy.

You’ll feed the beneficial microbes in your gut when you eat apples. Apples contain soluble fiber that helps lower cholesterol levels and provide prebiotic benefits. Prebiotics feed the beneficial bacteria in your gut. Having good gut health and a diverse collection of beneficial microbes affects everything from digestion to brain and emotional health. Apples are healthy when they’re raw, but stewed apples have additional benefits. The effects of the pectin in stewed apples are more pronounced, so the pectin provides more benefits for maintaining and repairing the intestinal mucosa lining, reducing inflammation, eliminating toxins, and modulating the bacteria in the gut.

Improve your heart health by eating apples.

The fiber in apples feeds the beneficial microbes that help lower cholesterol levels. Studies show eating apples is as effective as many cholesterol-lowering statin drugs, but without the side effects. One study compared apples to statins and found eating apples was similar in lowering death rates from heart disease. Apples also contain a flavonoid called epicatechin. It helps lower blood pressure, another heart-healthy benefit. The skin also contains anthocyanins and other polyphenols, which also help lower cholesterol levels.

Obesity is the leading cause of preventable deaths. Apples help promote weight loss. It does that by increasing the fiber, making you feel fuller. Apple juice or applesauce won’t provide the same benefit.
Apples can help people with osteoporosis. The anti-inflammatory and antioxidant compounds that apples contain help slow calcium loss.
Apples can provide dental benefits. Eating apples promotes saliva, which can help keep the teeth healthier and brighter. Apples also contain nutrients that help boost healthy gums.
Apples can help reduce the risk of asthma, cancer and diabetes if you eat them regularly. The antioxidants also help protect the immune system and lungs.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition

Why You Should Put Yourself First This Year

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

Why is it important to put yourself first when it comes to fitness? If you’re not healthy, nobody will be there to do the important things you do for others. Taking care of your health is similar to putting on your oxygen mask before you attend to children. It helps you stay alert so you can ensure they get the mask fitted properly onto the child. Also, if you put the child’s mask on first, he or she can’t fit your mask on you if you pass out. Self-care isn’t being selfish. You have to do it for yourself since nobody else can do it for you.

While thinking of others first is considered noble, you deserve the same respect.

If you don’t value yourself, who will value you? People take a cue from you on how to treat you. If you’re last on the list of importance, others will also treat you that way. When you take care of your needs, you not only show the world you’re important, too, you also have a more even temperament. Feeling good about yourself allows you to feel good about others and help put an end to moody days.

You’ll prevent burdening others with your illness.

If you’re overworked, stressed out, and out of shape, it’s a perfect scenario for illness. When you’re sick, it can affect the lives of others. There’s nobody to take care of them and often they become responsible for taking care of you. If you truly care about the people you love, you’ll take care of your emotional and physical needs. Doing that ensures you have the good health, mindset and energy to be the best partner, mother or friend you can be.

Lack of self-care can lead to making mistakes.

Everyone has had brain drain at one time or another. It often happens when you’re not getting enough sleep and running on empty. Self-care includes not only eating healthily and getting exercise, but also getting adequate sleep. When you exercise, you boost your mental clarity, increase your energy and even sleep sounder. It can help you improve your overall performance, get things done faster and in a safer, more accurate manner.

Take time first to take care of yourself, even if you have a busy schedule. As with your auto, it’s better to do the maintenance work for a short time every day, than to spend hours at the doctor’s doing repairs.
When you’re mentally and physically exhausted, your outlook on life suffers. Be the best you possible, which means be your happiest self. You can’t do that unless you’re healthy and fit. It will make every day better.
Being fit can help you finish the day with energy to spare. It makes you a better partner, friend and parent. When you have energy, you’ll be more apt to have a smile on your face and do more for your family and friends.
You don’t have to spend a lot of money on making yourself first. Just carve out a time every day to workout and do something for yourself. Make that time an appointment with your future happiness.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Why Your Weight Doesn’t Really Matter?

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

Your weight isn’t the only way to measure your progress. It often doesn’t matter, especially if you’re building muscles. At Revolution Training in Stamford, CT we focus on a well-rounded program that helps you build muscle, lose fat and become the best you can be. If you rely too heavily on the scales and weigh in several times a day, you may become discouraged. Weight fluctuates daily. It doesn’t steadily drop but drops and rises, having bigger dips and lower highs as you progress. Many things can affect weight loss, even when you’re making progress.

Are you building more muscles and burning fat?

When you build muscle tissue, you might not see the weight loss you’d have if you were just dieting. Muscle tissue weighs more per cubic inch than fat tissue does, so the more you have, the heavier you’ll be. However, if you build muscle, but don’t shed a pound, you’ll also look thinner. You could compare fat tissue to feathers and muscle tissue to iron. The container holding a pound of feathers will be bigger than the one holding iron. Tracking your measurements can help prevent discouragement.

Changes don’t occur overnight and your memory blurs.

If you could see changes in just a few days from living a healthier lifestyle, everyone would do it. It would be motivating. Unfortunately, they don’t happen quickly and people often forget how they looked when they started. If you want to stay motivated, you can create your album of success by snapping a few pictures. You’ll need a full-length mirror or someone to help you. Stand at the same spot each time and wear the same clothing that reveals your body shape. Every two weeks to a month take a picture. You’ll be able to see a dramatic difference after a few months.

Your belly tells its own story.

If part of your fitness problem is belly fat, tracking your waist measurements will help you get a better idea of the progress you’re making. Belly fat is visceral fat, which crowds your organs. Not only is it the most dangerous, but it’s also the hardest to lose. If you take no other measurements, your waist circumference will give you a good idea of your progress.

Identify your reason for starting a fitness program and use that to measure your progress. For instance, if high blood pressure or health issues made you start, track your blood pressure.
Keep an eye on your productivity and your energy level. Are you getting more done in less time? When you’re fit, you not only move quicker, you have more mental clarity. Whether physical or mental, you’ll get tasks done better and quicker.
Can you pinch an inch of fat? Skinfold calipers are a way to judge the amount of subcutaneous fat. That’s the fat just below the skin. Measure the area on the hip bone, the triceps, the abdomen and the thighs.
Use clothing to measure progress. When you first start, find a piece of clothing that fits way too tight, like a pair of jeans. Use it to measure your progress. When they fit comfortably, not too tight, you’ve reached one goal.

For more information, contact us today at Revolution Training

Posted in Fitness, Mindset, Nutrition

Effective Workouts To Lose Back Fat Quickly

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

Most of the articles on workouts focus on building big muscles, flattening your belly or tightening your booty. Just a few address the issue of back fat, which can be uncomfortably unsightly, especially in swimwear. If you want to get ready for the coming summer season, start now with these exercises and aids that can help you look fabulous in a swimsuit next summer.

Start with a healthy diet.

You can simply exercise away back fat without lowering your calorie intake. You have to lose weight or change the composition of your body. Reducing your caloric intake doesn’t have to be hard. You simply have to eat healthier. It will help you take weight off and keep it off permanently. Cut out highly processed food and food with added sugar and focus on eating more fresh fruits, vegetables and lean meat. As you lose weight, it will come off all over your body, including your back.

Tone your core muscles.

Your core muscles are your abs, mid and lower back, with some of the shoulders, hip and neck. Work on core muscles, but also focus mostly on the upper, mid and lower back. Exercises for the upper and mid back involve pushing and pulling. Pull ups, push-ups, planks and side twists are just a few of the exercises that will help strengthen and tone the back. When you do planks, there are a variety of modifications you can do to work all the muscles in the back. Try doing a side plank, forearm and full extension.

Lower back muscles can be toned with an exercise that also works the abs.

If you’ve spent much time in the gym, you’ve probably heard of the Superman. Lay on your stomach with your hands in front stretched out and feet slightly apart. You’ll look like Superman as he flies through the skies. Lift your hands and feet off the ground about five to six inches and hold the position. For advanced workouts, lift your entire upper and lower body off the floor, balancing on your belly.

Let circuit training help tone and strengthen back muscles. Combine several back exercises into a circuit and do one set of each with minimal rest between exercises. Rest slightly and repeat.
For faster results, use weights when you workout. Adding weight to your exercise helps sculpt and tone the muscles faster.
Try a chair dip. Sit with your hands on the sides of the chair and legs extended, feet touching the floor. Scoot your bottom forward and while holding the chair seat, slowly lower your bottom toward the floor and raise it again.
Traditional exercises that are perfect for tightening the back muscles and sculpting the body include push-ups, barbell and dumbbell lifts and air boxing.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition

What The Heck Is Jackfruit?

Published by superadmin on December 25, 2022 | Leave a response

Jackfruit isn’t grown in Stamford, CT. In fact, it’s only grown in Hawaii, Southern Florida or other warm areas with similar weather to its native home of India. The glossy green leaves remain year around, unlike deciduous trees that shed their leaves in the fall, which makes it an evergreen—but not the type with spiky needles. What makes it special is the large key lime green colored fruit that can weigh as much as 80 pounds.

The fruit of the jackfruit tree can either be used as a fruit or a meat substitute.

The fleshy interior is yellow and has a sweet, pineapple/banana flavor when it’s ripe. However, if you choose an unripe jackfruit, it’s also good. The meat of the fruit is stringy and bland at that stage, so it makes a great meat substitute and is often called vegetarian pulled pork and perfect for a barbecue “pulled pork” sandwich. It can also be used for vegetarian curry and to replace tofu or chickpeas. Even though it has the texture and flavor of pork, it only has three grams of protein per cup, so it’s not a good protein substitute for a diet.

Jackfruit provides a lot of vitamins and minerals.

One cup of jackfruit has 157 calories. It offers 2.5 grams of fiber, 32 grams of sugar and 2.8 grams of protein. It’s high in vitamin C, approximately 25% of the DV and potassium, with approximately 15.7% of the DV. It also offers phytochemicals, and other vitamins and minerals. It has vitamins B6, B3, B2, B9, magnesium, calcium and phosphorus.

The high fiber content of jackfruit and nutrients makes it heart healthy.

The high fiber content of jackfruit can help lower cholesterol levels. In fact, eating a diet high in fiber can lower cholesterol by as much as 10%. The potassium also helps keep blood pressure regulated, which also lowers the risk of heart disease. The high amount of antioxidants, such as vitamin C, are also associated with preventing plaque instability in atherosclerosis. The magnesium in the fruit can provide better quality sleep, which also boosts heart health.

If you’re low in manganese, the potential for bone mineral loss is great. Jackfruit’s high content of manganese can be a beneficial source of this mineral.
For diabetics, jackfruit as a meat substitute may be the perfect way to improve insulin sensitivity. It has no saturated fat and lots of fiber, both associated with lowering insulin resistance and benefiting type 2 diabetics.
If you want to use jackfruit as a mean substitute, it’s often packaged and sold with a label “packed in brine” or “young.” It still has the bland flavor and stringy consistency that makes it a perfect pulled pork substitute.
If you have a latex allergy or a birch pollen allergy, steer clear of jackfruit. If you have chronic kidney disease or kidney failure, also avoid it, since it’s high in potassium that can cause hyperkalemia.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition

The Health Benefits Of Artichokes

Published by superadmin on December 10, 2022 | Leave a response

If farmers didn’t pick the artichoke to send to market, it would develop into a beautiful purple flower, similar to the flower on a thistle. It looks like a thistle because it is a member of the thistle family. However, most people would be reluctant to eat the common thistle, even though every part is edible. If you eat artichokes, you’ll reap a lot of health benefits. You can eat them raw, as long as you remove the thorny tips, or cooked. When raw, they taste like a cross between celery and asparagus, but change when cooked to the taste of a potato.

Eating artichokes can improve heart health.

Artichokes can benefit heart health in several ways. The leaves contain a phytochemical that can lower the LDL—bad—cholesterol and boost the good cholesterol. That can help prevent the build-up of fat in the arteries that can block the flow of blood and lead to a stroke or heart attack. Artichokes are also a good source of potassium, which can counteract excess sodium that is known to make blood pressure increase. Many nutritionists suggest artichokes as part of a diabetic diet, since diabetes may add additional complications to high blood pressure.

Artichokes can help improve liver health.

Historically, there were many tonics that were the only form of pharmaceuticals used and an artichoke tonic was one of those. It was used as a liver tonic for hundreds of years, even though the science behind that wasn’t yet understood. Artichokes contain many antioxidants, but the two that are known to help the liver are cynarin and silymarin. They not only help eliminate toxins but may promote repair and regrowth of damaged liver cells.

Can eating artichokes make you smarter?

One thing is certain, if you know how to eat artichokes, you’ll look more sophisticated and in the know. However, eating them may also be beneficial for brain health. Artichokes act like a vasodilator, making blood vessels open wider and lowering blood pressure. It also helps get more oxygen to the brain, since blood can flow more freely. The phosphorous in artichokes can also improve the brain, since it’s known that phosphorous deficiency can cause mental decline.

If you’re worried about bone density, eating artichokes may benefit you. It contains a wide variety of vitamins and minerals, such as magnesium, manganese and phosphorus, which may help in maintaining bone health.
The magnesium and manganese in artichokes can boost your metabolic process. Artichokes contain significant amounts. Manganese has an effect on the metabolic rate of amino acids, carbs and cholesterol.
Artichokes contain high amounts of folate, which can help prevent neural tube birth defects in newborns. Folic acid is necessary for the neural tubes to close properly.
If you’re looking for a cure for hangovers, try a few artichokes. Since it’s good as a liver cleanser, it might help eliminate toxins more quickly. The fiber in the artichokes can help with another type of elimination of waste.

For more information, contact us today at Revolution Training

Posted in Fitness, Nutrition

Alternative Breakfast Ideas To Mix Things Up

Published by superadmin on December 10, 2021 | Leave a response

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Posted in Nutrition