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Can Exercise Make You Smarter? By Maggie Ayre

October 30, 2013 By Leave a Comment


Can Exercise Make You Smarter? Securing Better Grades for Teenagers.

Researchers from a study conducted in Taiwan say the results do suggest that any form of exercise should be useful for maintaining and improving brain function.  It does seem to make sense that exercise that helps the circulatory system become more efficient makes the brain stronger as well. However, it’s not just improved oxygen uptake and improved circulation that helps brain activity.

Exercise stimulates the receptors for movement throughout the whole body. This information gets relayed to the brain where it increases the frequency of firing of all parts of the brain.  Movement helps the integration of the whole nervous system because we evolved to be creatures that are always on the go. This research is backed up by anecdotal evidence from regular exercisers who claim their activity has led to more energy, better sleep, increased attention and alertness and overall feelings of happiness and well-being all of which are directly related to the functioning of the brain.

Schools and teachers want the best for their pupils and for years this has led to a decrease in physical activity and an increase in time spent studying and reading books.  This research suggests that to really get the best from young people we should be prioritizing activity. In other countries schools are changing the way they operate to include more, rather than less activity within the school day.  The vast majority of private schools in the UK have followed suit and only the state sector seems left behind.

The NHS recommends that young people should be doing at least 60 minutes of physical activity every day and that they should be working at a strenuous level for at least 90 minutes every week.  By bringing these activity sessions into the school day not only can we ensure they take place but we can also use them to increase brain activity at school and ensure pupils achieve the very best grades they are capable of.

Maggie Ayre is the UKs leading Fitness Coach for Teen Girls. As well as one-to-one and small group nutrition and fitness work with teens she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon.

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How to Stay Fit when Traveling by Sarah Johnson

October 25, 2013 By Leave a Comment

Exercising on the go can be difficult: you’re in an unfamiliar place, the equipment you’d usually use isn’t available and the time constraints can all interfere with your best intentions of fitting a workout in.

These 5 exercises can be done in a hotel room (or guest bedroom) and require no additional equipment. Always seek medical clearance before beginning exercise. Perform exercises at own risk.

Repeat the workout 2-3 times to get in a quick fix while traveling!

1. Bed Pushups: Place your hands on the edge of the bed, a little wider than shoulder-width, and your feet on the floor. Keeping your back straight and core engaged, slowly lower your chest toward the bed, bending your elbows out to the sides. Push yourself back up to the starting position.

2. Wall Sits: Find wall space clear of objects. Place your back against the wall, and your feet on the floor, shoulder-width apart. Slide your back down the wall, and walk your feet away until your knees are over your ankles (no lower than a 90 degree bend at the waist). Hold, keeping your toes loose and leg muscles contracted, for up to one minute.

3. Jumping Jacks: Cardio break! Perform jumping jacks for one minute continuously.

4. Towel Twists: Grab the bath towel with one hand at each end, lengthwise. Sit on the floor, knees bent, feet down. Extend your arms forward, at chest height. Tilt back slightly, keeping your core engaged. Slowly rotate toward your right, bringing your hand towards the floor. Exhale and return to the center and twist toward the left, alternating sides.

5. Burpees: Cardio break! (Make sure there is enough room on the floor to safely perform) Place hands on the floor, shoulder-width apart. Jump or step back with both feet, until you are in a pushup position. Quickly jump or step forward, towards hands, then reach both arms up towards the ceiling (add one more jump up for an extra challenge!)

Follow Sarah on Twitter via @SarahJChicago

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Figure Friendly Snack Ideas by Helen Agresti, R.D.

October 23, 2013 By Leave a Comment

Snacking can either slim down or inflate our waistlines.  Portion control, timing and composition of snacks are essential.  Snacks should be between 100-200 calories. Consistency is key.  Try to eat your healthy snack within the same hour every day.  If you need fuel after a vigorous workout, be sure to eat within 20-40 minutes in order to prevent the break down of lean body mass.  Choose foods that contain protein, fiber and carbohydrates.  Eating well-balanced snacks will ensure our waistlines stay slim and trim!

Figure Friendly Snack ideas:

If you’re in need of some crunch…Sugar Snap Peas are the perfect substitute for chips and a lot more nutritious. They’re rich in iron, fiber, and vitamins C, K, and B6. Pair them with hummus or enjoy them solo.

Toasted whole grain Flatbread and Chipotle Hummus.  It’s a great source of protein and fiber. Adding a little “heat” to snacks helps ignite the metabolism.

Part skim Ricotta Cheese on a slice of whole grain Toast sprinkled with cinnamon, nutmeg and berries. This is a fun and easy snack to make with kids.  They love to spread, sprinkle and build.

Lightly salted Pistachios travel well.  They’re a wonderful source of B vitamins, protein and fiber.  Most importantly, they’re known for melting away belly fat.

Apple slices wrapped in thin layers of Provolone Cheese offer a sweet and salty taste.  It’s a great afterschool snack that provides vitamin C, protein, and fiber.

Healthy and Happy Snacking!

Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti  and on the web www.pronutritionconsulting.com

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3 Tricks to a Time Efficient Workout by Gen Levrant

October 21, 2013 By Leave a Comment

Not having enough time has become one of the biggest excuses, for not being able to fit in a workout. As a trainer, one of my jobs in recent years has been helping my clients manage their time and work/life balance better so they see it actually IS possible to fit in quick effective workouts! And we all know the endless positive side effects of these…Yet on the other hand, so many who DO find the time end up not actually making the most

Whether you have a personal trainer or not, what are the workouts you do on your own like? Are they as time efficient as they could be?

Here are 3 ways to guarantee a time efficient and effective workout:

1. Schedule your workouts. Look at your weekly routine to decide the most realistic time with the least chance of distraction or disturbance. Once you have determined this, treat your workouts as essential meetings with someone whom you cannot afford to cancel. If you value your health, mind and wellbeing then you will have no trouble viewing and scheduling them this way!

2. Set a timer. Say to yourself for this period of 20, 30 or 40 minutes, I am going to train with no distractions. Then set an alarm. If you are using your phone or iPad, put them in flight mode. If you have young children, perhaps try this during nap or school time.

3. Change the variables. Meaning your rest time, number of reps/sets, exercises or order – every workout you do should be slightly different. In doing so, you’ll trick your body into working harder as it will not have a chance to get used to what you are doing!

If you attend a gym or health club, think how many people you see dawdling, reading magazines, chatting to their friends…or perhaps not even setting foot in the gym and going straight to the coffee lounge!

Don’t get me wrong, it’s great to socialise but we all want results from our workouts, right? So if you have a tight schedule, try these tips to always have time for a workout! Happy training and have fun!

Gen Levrant is an Advanced Personal Trainer and weight-loss specialist. She runs a private functional training studio in Southampton UK helping people to get safe and permanent results. For further info on how Gen can help you email her via gen@fasterpt.com or visit http://www.fasterpt.com/personal-trainer-southampton. Follow her on Twitter @PTGen, and find her on Facebook

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Does Running Build Life Skills? By Jason Saltmarsh

October 18, 2013 By Leave a Comment

Being a runner is not always just about logging miles and monitoring our pace. Being a runner builds life skills that translate into our work world, family world and social world. Here are just a few reasons why being a runner builds character and other life-skills:

 

Stress Relief – This one seems obvious. What better way to let go of the stress you absorb throughout the day than a run?

Common Ground – Our family talks about running, shoes, racing schedules, diet, PRs, and other running topics. We all contribute to the conversation and we all are invested in the subject. How many other sports allow for the entire family to participate in the same event and be on the same team?

Shared Challenges – Who doesn’t appreciate the agony of side stitches, blisters, and running hills? When things don’t go so well we seem to know the right words to say, because we’ve been there too.

Shared Joy – Age group awards, personal bests, great runs, new trails, and successful races are shared accomplishments to be enjoyed and celebrated by all.

Environmental Awareness – We take care of the world we occupy. To run on the roads makes one appreciate safe drivers and responsible pet owners. It makes you think about your role in keeping the environment safe and clean for yourself and others.

Healthy Living – When you’re healthy, you’re usually happy. Running helps keep all of us healthier so that we can avoid the pitfalls of poor health.

Goal Setting – Long term goal setting contributes to a focused and positive attitude. Runners have to see the bigger picture and appreciate that hard work produces results.

Discipline – Perseverance takes lots of personal discipline. This carries over into other aspects of life including school and work.

Humility – There is always somebody running faster or further than you. Runners know this and remain some of the most unpretentious people I know.

Self Confidence – When you train hard and you feel good about yourself it shows. Hold your head high and run with your back straight and your eyes forward.

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he will race his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

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Breaking a “No Fat” Mindset By Laura Maydak

October 16, 2013 By Leave a Comment

Weight struggles may create somewhat of a “dietary fat phobia”, but it’s important not to let a low-fat mindset become a no-fat mindset.  The Dietary Guidelines for Americans recommend healthy adults consume 20 – 35% of their daily calories from fat.  These recommendations aren’t made without reason, so let’s focus on why we need fat in our diet – and how to choose the best sources.

 

Key Functions of Fat:
•      Digestion, absorption, and utilization of fat-soluble vitamins and phytonutrients (who knew that consuming fat with fruits and vegetables was so important?)
•      Delayed gastric emptying, making us feel fuller longer (meaning fat can be good for weight loss)
•      Providing a concentrated source of energy
•      Proper cell functioning
•      Hormone production
•      Regulation of body temperature
•      Cushioning of organs and bones
•      Providing flavor and texture to food

Types of Fat
The “Good” – Unsaturated fats
- Monounsaturated fat
•      Benefits: may lower total cholesterol, LDL (“bad”) cholesterol, and triglycerides when substituted for saturated fats
•      Sources: olive oil and other vegetable oils, nuts and nut butters (especially peanut), avocado

- Polyunsaturated fat
•      Omega-6 benefits: may lower LDL cholesterol when substituted for saturated fats
•      Omega-6 sources: corn oil, sunflower oil, soybean oil, nuts, seeds
•      Omega-3 benefits: may lower triglycerides when substituted for saturated fats
•      Omega-3 sources: Fatty fish (such as salmon), flaxseed, canola oil, walnuts

The “Bad” – Saturated and trans fats

Note the word “substituted” – adding unsaturated fats to an already high-fat diet is not beneficial.  If you’re unsure of a food’s fat content, read the nutrition facts panel to see the amount of saturated, unsaturated, and total fat per serving.

Smart Swaps
•      Guacamole instead of cheese-based dip
•      Nut butter in place of cream cheese on toast
•      Replace high-saturated fat condiments on sandwiches with avocado
•      Use vegetable oil instead of butter to sauté
•      Substitute avocado for butter or shortening while baking (1:1); vegetable oil may also be used (ratio is a little less than 1:1)
•      Choose fatty fish instead of red meat

Laura Maydak has a B.S. in Clinical Dietetics and Nutrition from the University of Pittsburgh, and is currently a graduate student in the school’s Coordinated Masters in Nutrition and Dietetics program on her way to become a registered dietitian.  Aside from school, she is an avid runner, fitness enthusiast, and wanna-be chef.  Connect with Laura on twitter (@lmaydak) for motivation and tips for living your healthiest, happiest life – all given with a healthy dose of humor.

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Put enthusiasm back in your exercise! By Nicole Bryan

October 14, 2013 By Leave a Comment

If your workout routine has become boring and you’re body is no longer changing, you may be on a fitness plateau.  A plateau simply means your body has adapted to your current exercise routine.  It is time to shake up your workout and make your body learn something new.

Performing a new exercise means the mind must develop a new muscle/memory pattern.  In other words, a new neurological pathway will give your body a stimulus to adapt to, and therefore you’ll continue to get stronger, more fit, etc.

Try the following ideas to energize your workout routine and break through the plateau.    

 

Change the order of your exercises.  While we usually work larger muscles to smaller muscles, changing the order of similar muscle groups will be just enough unaccustomed exercise to prompt change again.

Change the angle at which you are working a specific muscle.  Pick an entirely different exercise or machine to work a particular muscle group.

Change the number of sets and repetitions. While the basic number of sets and repetitions is determined by your goal, try supersets or giant sets for a more challenging workout.  Supersets involve exercising opposing muscle groups back to back without a rest period.  Performing giant sets involve choosing three exercises done in a circuit format.

Cross train. Choose a completely different mode of exercise.  For example, join a spin class or try the rowing machine at the gym.

Circuit train.  Alternate one set of a resistance exercise with one minute of cardiovascular work.  Repeat until all exercises/sets are completed.

It is a good idea to change a component of your routine once every six weeks.  You will increase your chance of reaching your goal, and decrease your chance of injury and boredom.

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Food-Swaps for your Teen by Maggie Ayre

October 11, 2013 By Leave a Comment

Improvements You Can Make to Your Teens Diet, Without them Noticing

Keep Your Teens Tastebuds Happy With These Tasty but Healthy Alternatives

It’s a struggle every parent faces when their children start at secondary school. On the one hand you want them to be more independent on the other you still want some control over the choices they make.

When it comes to healthy eating there are two main ways you can influence their choices:-

Be a top role model – keep serving plenty of fresh fruit and veggies and other unprocessed foods at family meal times. Be the epitome of good health and they’ll want to follow suit.

Keep going with the healthy eating advice - It may feel like it just bounces back at you but you’ll be surprised how much is absorbed and put into practice at a later date.

There are some healthy foods you can sneak in almost without being noticed. Try these delicious alternatives to your usual teen fare:-

1. Swap regular chips for sweet potato fries. Many teens tell me they’re even tastier than the real thing!

2. Buy a cool fold up water bottle. Guaranteed to get your teen drinking more of the good stuff.

3. Serve eggs for breakfast. Who doesn’t love a fry up? You can prepare scrambled eggs on toast (or better still oatcakes) in the same time it’ll take to make a bowl of cereal yet the protein in them is guaranteed to keep your teen full until lunchtime and away from the vending machine at morning break.

4. If your teen takes sandwiches for lunch why not swap bread for rye bread or oatcakes? A change is as good as a rest and it’ll wake up their taste buds. Once they’re used to this idea introduce 1 or 2 salads or soup in a flask every week.

5. Does your teen struggle to east their greens? Green veggies are full of goodness for teens. Search for new and exciting recipes on Google or simply mix with a white sauce for the less adventurous teen.

6. Leave homemade snacks out for after school nibbles. Even the sweetest cake will be healthier if it is homemade rather than shop bought. Better still cook with your teen. Homemade popcorn is delicious for all ages and ready in minutes.

Maggie Ayre is the UKs leading Fitness Coach for Teen Girls. As well as one-to-one and small group nutrition and fitness work with teens she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon.

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Must Do Moves at the Gym by Sarah Johnson

October 9, 2013 By Leave a Comment

If you have limited time, space or comfort level at your gym, there is one machine to stick by during your entire workout – and you can strengthen your whole body in just a short amount of time. The cable machine is one of the most versatile pieces of equipment in the gym – with its various attachments, you can strengthen your upper body, lower body, core and even get some cardio work in without trekking all over the facility. Below are a few of my favorite combination exercises you can do using just one side of the cable machine and only two attachments. Moving quickly from one exercise to the next will keep your heart rate elevated and keep rest time to a minimum – you’ll be in and out in 30 minutes or less! (Consult your physician before beginning exercise.)

Need help adjusting the cable height or removing attachments? Gym staff will be happy to help!

Using Single Handle:

Lunge & Row: Place handle at abdomen level. Facing machine, stagger feet into lunge position and grab handle with arm opposite front leg. When lunging down, pull handle back, reaching elbow to wall behind you. Stand and release. Repeat with other arm and leg.

Core Twist & Step Away: Place handle at abdomen level. Facing perpendicular to machine, grasp handle with both hands, keeping arms straight. Step away from machine with leg further from cable, while turning the upper body using your arms. Carefully return leg and arms to starting position. Repeat with other side.

Using Straight Bar:

Press Down & Squat: Place bar above shoulder height. Standing shoulder-width apart, knees slightly bent, grasp bar with straight arms and bring down to shoulder height. Keeping your back straight and abdominals engaged, press the bar straight down to your thighs, as you sit back into your hips. Slowly return to a standing position and return the arms to shoulder height.

This article is written by Sarah Johnson. Follow Sarah on Twitter via @SarahJChicago

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Is Calorie-Counting For You? By Danielle Prestejohn

October 7, 2013 By Leave a Comment

For a very long time I was convinced the answer to my weight loss would come down to math. If I could just figure out the perfect amount of calories to eat then I could finally lose weight for good. Problem with this was I got a bit carried away and dipped into some dangerously low calorie counts in the process. When I started to learn that my weight or life for that matter, wasn’t all about the number of calories I consumed I started to get a little less strict.

Eventually I gave up calorie counting all together but in the process I came across a minor hiccup; I knew how many calories were in just about everything. Even now I can easily rattle on the calorie contents of dozens of foods. It seems to be something I retained and have never forgotten. As you can imagine this made taking a blind eye to how many calories I was consuming rather difficult. In the process I developed some strategies to help me get away from the structure of my calorie counting diet and they have brought me tons of success in moving away from such a rigid diet.

Eat out. This was one of the scariest things for me but eating out helped me immensely because I learned to give up the control of my food. Someone else was preparing what I was eating and I had no clue how many calories I was consuming. Was it frightening? Absolutely. Was it worth it? Totally.

Cook. During the deepest of my dieting days I would rely on packaged foods that had a definite number of calories. Things like bars, shakes, and frozen dinners were perfect because they had an exact number of calories. No thinking included. When I started cooking this all became a little less obvious. Sure I knew how many calories were in a piece of chicken, but when I added peppers, spinach, and unknown amount of oil, I had no idea how many calories I was getting. This brings me to my next point…

Don’t weigh or measure a thing. For a very long time my food scale was my best friend. When I threw mine away I took away the knowledge of just how much I was eating. Suddenly I was estimating portions and slowly forgetting what exactly 4 ounces of chicken or a tablespoon of peanut butter looked like.

Cook in batches. I started experimenting with things like soups, stews, and chili because I could throw a ton of ingredients in a bowl, mix it up, and take out a portion without knowing exactly how much of anything was in that meal. I was really hesitant about this one but this ended up being one of the secrets to learning how to listen to my hunger cues again.

This article is written by Danielle Prestejohn, M.S. Applied Nutrition. Sign up for Danielle’s free guide to ditching the diets and ditching the misery via http://danielleprestejohn.com/free-updates/ For more information go to http://www.danielleprestejohn.com and http://www.Facebook.com/daniellegracep

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