Healthy Dining Tips for Thanksgiving

Eat variety of foods Healthy Dining Tips for ThanksgivingFor most of us trying to maintain a healthy weight during holidays like Thanksgiving are a battleground of calorie rich foods and self-control. You need not go to extreme measures such as skipping Thanksgiving altogether if your self-control is weak. There are great ways to stay healthy and still enjoy yourself in the company of your family and friends.

If you are a guest:

Never go hungry to a Thanksgiving party. Why? Your measure of self-control to eat less is inadequate if your stomach is empty of food. At the very least, eat a breakfast in a portion that you normally take.

Choose your food wisely. Sure the Thanksgiving dinner you are attending may be replete with many food choices but make sure that whatever food you are taking keeps a healthy balance of meat, vegetables and starch.  At least you’ll know you can “safely” eat what you brought.

Eat in small portions. You might want to sample all the side dishes but do it with caution. Consume in small portions and don’t forget there’s still the dessert.

Socialize with other guests. The highlight of any holiday party is the company, not the food. By talking with other guests food becomes the background not the main event. It will also distract you from eating too much.

Take it slow. Savor the food by eating slowly. You won’t get full as quickly when you eat slowly.

Drink lots of water. Sometimes you may think you’re still hungry after just eating but it can also mean you’re thirsty. So drink a glass of water since alcohol and coffee will dehydrate your body.

Stop when you’re full. When you feel you have eaten enough immediately stop eating and start thinking about other things like socializing with the person sitting beside you at the table. If you still want to eat, try drinking a glass of water first. Usually, the sensation of hunger is you being thirsty.

Come in and talk to us, you can even try us for free. Even if you’re not sure yet, come join in the conversation on Facebook and just get a feel for our community of support and encouragement.

Images Source:http://www.freedigitalphotos.net/images/view_photog.php?photogid=2125

San Antonio Personal Trainer Explains Interval Training for Big Results

34578g9hy6j93ao San Antonio Personal Trainer Explains Interval Training for Big Results

Interval training uses short bursts of intense exercising followed by a slow, steady exercise phase to keep your heart rate high. The high intensity burst will cause a build-up of lactic acid, and during the rest phase your heart and lungs will be working at maximum capacity to deal with the excess of lactic acid. This means that by alternating high intensity bursts of exercise with slow rest sets will cause an overall higher level of exertion by your body.

Because interval training is so intense, it is perfect for those who do not have much time to spend at the gym or track working on their fitness. You are able to get the same cardiovascular benefits in a much shorter period of time by using interval training as opposed to conventional training. Interval training does not only increase the rate that your body burns calories and fat during the workout, but also after you exercise as your body recovers.

The high intensity bursts that are a part of interval training will make your body more efficient at exercising with less oxygen. This means that you will end up with increased stamina as your body is able to work for longer. You will find that after using interval training techniques, it will take longer for you to become short of breath when exercising. This is because interval training will cause your body to become accustomed to lactic acid, and teach it to slow down lactic acid build up. Interval training is a high exertion form of exercise, and it is vital to warm up properly before attempting interval training.

Interval training is perfect for those who want to increase their endurance and stamina. It is also the best way to increase your ability to burn calories and fat.

Come and talk to our personal trainers to see how you can find the right balance between holiday cheer and staying fit for life. You’ll find them at Fit for Life Personal Fitness Training, 2126 Jackson-Keller Rd., San Antonio, Texas 78213. Follow us on Twitter and Facebook for the latest tips, tricks, and updates!

Images Source:http://www.freedigitalphotos.net/images/view_photog.php?photogid=2125

Anti-Oxidants : The Superfoods You Should Not Ignore

Antioxic the super foods Anti Oxidants : The Superfoods You Should Not Ignore

Eating food rich in anti-oxidants  should be on everyone’s list. Especially if you are about to start a fitness program or are already in one. Anti-oxidants help people succeed in their fitness programs by boosting the mind and body by supplying you with all the vitamins your body needs. Whether you are doing personal training or actually train in a personal training studio, incorporating anti-oxidants  in your diet is a must. Anti-oxidants  restore the body’s delicate equilibrium by shielding the cells of the body from free radicals. We are increasingly exposed to free radicals as a result of pollution and unhealthy diets.

See, if free radicals are not counterbalanced by anti-oxidants  it can lead to cell damage, aging, and even cancer. The two (anti-oxidants and free radicals) are both produced by the body but if the balance between them is not maintained, many diseases such as heart disease and cancer can occur. In a way, anti-oxidants  keep the body young and healthy.

Some commonly found anti-oxidants to get you started:

Polyphenols are found in richly hued food such as fruits, vegetables and whole grains. They prevent certain disease mechanisms from occurring in the body and reduce the chance of cardiovascular disease and chronic diseases. Pigments such as red and purple are good indicators of polyphenols being present.  Blueberries, pomegranates, red grapes, cranberries, and red or purple sweet potatoes are good sources of polyphenols.

Beta-carotene which the body converts to vitamin A is found in cantaloupes, carrots, spinaches, tomatoes and squashes.

Vitamin C is commonly found in citrus fruits, cabbage, kale, spinach, broccoli, kiwi, and strawberries. Make sure you have some on hand every day. Our bodies cannot produce vitamin C on its own, which is why you have to supply it every day with vitamin C.

Visit us at http://www.sanantoniofitbody.com for our addresses and more information about Fit for Life Personal Fitness Training. Or join us on Facebook for added support, motivation, fun, and up-to- date information about our classes.

Images Source:http://www.freedigitalphotos.net/images/view_photog.php?photogid=2125

Change Your Mind to Change Your Weight, Says San Antonio Personal Trainer

38430mans9tjcfm Change Your Mind to Change Your Weight, Says San Antonio Personal Trainer

Nothing is more critical to successful weight-loss than changing your mindset! Let’s face it, the need to lose weight is often a result of lifelong bad habits, untouchable by quick fixes and gimmicks.  Successful weight loss is all about long-term thinking, patience, and a “stick-to-it” attitude.

It’s easy to trick yourself with thoughts like, “What’s one more cookie? I’ll eat healthier tomorrow.” The problem is that you may make that rationalization everyday! If the consequence of weight gain doesn’t stop you, then think about how you’re increasing your risk of diabetes. A cookie becomes a lot less tempting when you see how it could negatively impact your life in the long run.

Patience is definitely a virtue when it comes to weight loss. Consider that a healthy rate of weight loss is 1-2 pounds per week. Define a realistic time frame to reach your goal, but don’t get discouraged! Treat yourself to new clothes as you change shapes and sizes in order to maintain a positive self image and a sense of incremental improvement.

As important as exercise is, it’s actually not the key factor in weight-loss. We’ve all met people who spend hours at the gym daily, yet never seem to lose weight. That’s because it can be difficult to resist the temptation to overeat post-workout, when your body tells you it’s ravenous. Slow and steady daily activity is ideal; substitute walking or biking for driving whenever possible.

Stick to a healthy diet by shopping smart; eating healthy should be fun! Shop at farmer’s markets for fresh, seasonal fruits and veggies, and choose health-conscious grocery stores. You’ll be less tempted to buy junk food if it’s not available!
As difficult as small steps can be at first, they’re really nothing more than a change in arbitrary habits. Real results happen slowly; quick fixes seldom work in the long run.

Come and talk to our personal trainers to see how you can find the right balance between holiday cheer and staying fit for life. You’ll find them at Fit for Life Personal Fitness Training, 2126 Jackson-Keller Rd., San Antonio, Texas 78213. Follow us on Facebook and  Twitter for the latest tips, tricks, and updates!

Images Source:http://www.freedigitalphotos.net/images/view_photog.php?photogid=2125

Food Journaling is Good For Your Health

Food Journaling Food Journaling is Good For Your Health

Who has the time to add another chore to their to do list? I just know YOU are raising your hand, right? Yes, I’m talking to you. When it comes to your diet, it’s important that you keep a journal of what’s going into your body. Many financial experts insist that fiscally responsible individuals keep a record of his or her expenses. In a week’s time, this individual is able to take a look at their expenses and see exactly how they spent their money. Most often, they can then determine without making an emotional decision, how necessary that purchase really was. This method can help one realize the error of their financial ways. Since this is such a successful way to take control of your finances, why would your health and wellness be any different?

Make a journal of what you’re eating each day. Write down (or record in an online journal) how that food was prepared – was it from a fast-food restaurant or did you prepare it from scratch? Was it lean beef or deep-fried chicken? Also, make note of the times you consumed each meal and each snack. These are all important things you need to know, along with how satisfied you felt after it was consumed. Truth is, you may only stop to think about it minutely if you continue to go about your life without journaling. However, if you start to take notes, you will think about it in detail once you see it on paper. It’s easy to inhale a quarter-pounder with fries plus a soft drink, throw away the evidence and act as if it never happened. However, the toll that behavior has on your body can cause significant damage to your most vital organs as time presses on. Be prepared and take note of your eating habits.

For more information you can visit us online or you can join our conversation on facebook.

Images Source:http://www.freedigitalphotos.net/images/view_photog.php?photogid=2125

Nathaniel Dilworth, Personal Trainer and Certified Nutrition Consultant Shares Post-Workout Nutrition

Nate Call today Nathaniel Dilworth, Personal Trainer and Certified Nutrition Consultant Shares Post Workout Nutrition

A vital part of any workout, whether alone or with a personal trainer, is your post-workout nutrition. Reaching for your favorite snack food, rationalizing that you’ve earned it, or that you can afford the empty calories since you’ve burned so many from the workout, is is a very counter-productive mindset. The best thing you can do for yourself is to remain consistent in your goals and follow them through during the post-workout period.  Working out with a personal trainer is a very good way to stay consistent and to reach your fitness and weight loss goals.

There have been some studies that suggest that instead of reaching for a sugar laden “sports drink”, drinking a glass of milk does more towards building lean muscle mass and replacing the electrolytes lost through a workout. This meal should combine a significant amount of protein, as protein works to rebuild and repair the damage you’ve inflicted upon your muscles during your workout, and in this case, some fast acting carbohydrates. If there is a time during the day to introduce high fructose sugar into your blood stream, it is immediately following a workout when the quick absorption into your bloodstream will help you recover more quickly and more completely. Bananas are a great standby for post-workout nutrition. Blend one into your protein shake and you have a quick, on-the-go, recovery in a bottle meal! Another excellent choice post workout would be a turkey sandwich with lean meat, or a simple trail mix made with protein rich dried fruits, nuts, and granola.

By following the simple tricks of choosing protein rich foods and fast acting carbohydrates after your workouts, all of the hard work won’t be sabotaged by your post workout nutrition choices. Nathaniel Dilworth San Antonio’ top personal trainer and Certified Nutrition Consultant will work with you to develop your personal workout and nutritional plan.

Come and talk to our personal trainers to see how you can find the right balance between holiday cheer and staying fit for life. You’ll find them at Fit for Life Personal Fitness Training, 2126 Jackson-Keller Rd., San Antonio, Texas 78213. Follow us on Facebook and  Twitter for the latest tips, tricks, and updates!

Images Source:http://www.freedigitalphotos.net/images/view_photog.php?photogid=2125

Plateau Bustin’ by San Antonio Personal Trainer

chest workout Plateau Bustin by San Antonio Personal TrainerYou started a good fitness regime and your diet has been going great. You started liking what you saw in the mirror everyday and the visible results have been encouraging, but then suddenly you stopped seeing a difference. Your exercises have not changed and neither has your diet, you have been consistent yet somehow you can see there is no change. You think maybe it is in your mind and keep diligently on, yet still nothing. No it is not in your mind, you have hit what is commonly referred to as a weight loss plateau.  This is a common problem that Nathaniel Dilworth, San Antonio’s top personal trainer, hears each day from his prospective fitness clients.

You may ask…What does that mean? Simply put, your body has gotten used to your exercises. Our body is an amazing organism, we are designed to adapt and that’s exactly what the body has done when it hits a plateau. Your exercises become ineffective because your body knows what is coming and expects whatever you do.
So… on that same principle of expectation…you need to give the body something unexpected and always changing to break out of the plateau mode. Change up your work out and keep changing it up every few weeks.
When you exercise you burn up calories but what you want to aim for is burning these calories even when your exercise routine has been completed. What magic is this? It’s not magic..this plateau buster is something called interval training. It is not a difficult or expensive piece of exercise machinery, it is merely a systematic application of your ordinary exercises done in short bursts instead of the usual steady pace and length.

If say for example you like to run on the treadmill; then you run for three minutes at a normal speed then break out into a full out sprint for the next one minute, then once again go back to your normal pace for another three minutes, and repeat for up to 10 cycles per workout.

The same concept applies however, after a period of time performing these intervals they must also change. You can change the intensity of the intervals (increasing speed, reducing the rest interval, increasing the high interval, changing the resistance or adding an incline), or you can change the equipment you use to execute them.
This is one of the methods that San Antonio Fit For Life teaches to all of their personal training clients. Try this method two to three times a week in place of your regular, steady paced cardio workout. You will burn more calories in a 24 hour period, rev up that metabolism, and bust through that plateau in no time.

Come and talk to our personal trainers to see how you can find the right balance between holiday cheer and staying fit for life. You’ll find them at Fit for Life Personal Fitness Training, 2126 Jackson-Keller Rd., San Antonio, Texas 78213. Follow us on Facebook and  Twitter for the latest tips, tricks, and updates!

Images Source:http://www.freedigitalphotos.net/images/view_photog.php?photogid=2125

Personal Trainer in San Antonio Says, Rest: Crucial to Fitness

Personal Train Personal Trainer in San Antonio Says, Rest: Crucial to Fitness

Are you one of those people who think that rest is wasteful to your efforts in keeping fit? According to San Antonio’s top personal trainer, “You couldn’t be any further from the truth! Rest as part of a fitness program is very important as it allows your body to recover from wear and tear.” During work outs, your body’s energy level will be diminished and your muscles and connective tissues will experience minor tears and damage.

You will need to include rest in your exercise program so that your body recovers from all this. The tissues and muscles will be rebuilt and your energy levels will be restored. The physiological benefits of exercise will take place during the rest and recovery period – this is actually when muscle growth occurs! However, you shouldn’t take advantage and become lazy in the name of rest…put in more effort for maximum gain and allow for rest accordingly. Both exercise and rest if balanced properly, will give you great success in your program.

To achieve the balance between rest and workout, make maximum use of your training time but avoid over training and include both short term and long term rest. Short term rest, also known as active rest, is achieved by doing less strenuous exercises in between work outs instead of being completely inactive. Stretching and low intensity exercises such as walking are good examples. Also, vary the intensity and type of your training exercises to avoid injuries and achieve higher strength levels.

For long term rest, allow for at least one day per week of full rest. This is important for the good of your physical and mental health. Every few months, a few days in a row of rest will do wonders and you will return stronger and ready to work harder than ever. San Antonio’s top personal trainer, Nathaniel Dilworth, that many times clients will burn themselves out because they don’t allow for their bodies need for rest.

Come in and talk to us. Even if you’re not sure yet, come join in the conversation on Facebook and just get a feel for our community of support and encouragement.

Images Source:http://www.freedigitalphotos.net/images/view_photog.php?photogid=2125

Expert Advice: Add Smart Nutrition to Your Regular Workouts

Working out on an empty stomach should be avoided. There are a number of benefits to eating a proper meal prior to your workout, including:Nutriion1 Expert Advice:  Add Smart Nutrition to Your Regular Workouts

  • Increased strength gains and faster recovery
  • Increased endurance
  • Sustained control of your blood sugar throughout your workout, preventing dizzy spells and nausea
  • Ultimately, making your workouts out more pleasurable

Most are not aware of the essential role nutrition plays in working out.  This is why many fall short; they mistakenly believe that to reach their goal of losing weight, they need to reduce or eliminate their food intake prior to their workout.  This is why nutrition is a vital part of all fitness programming.Nutrition1 Expert Advice:  Add Smart Nutrition to Your Regular Workouts

Our bodies are all different; you cannot just take ‘what worked’ for a friend and assume it will work for you.  A customized program designed by an expert will make certain you are properly fueled for your workouts and ensure safe and effective weight loss.

Also included with the program, you’ll receive tips on how to cultivate good eating habits to get and stay fit for a lifetime, including:

  • Grocery store shopping
  • Dining out in restaurants and social occasions
  • Recognizing and overcoming triggers that lead to unhealthy eating patterns

Even after you complete your sessions, your trainer will continue to check in on you with a weekly follow up.  With your hard work and their assistance, you’ll be well on your way to living a healthier lifestyle.

Come and talk to our personal trainers to see how you can find the right balance between holiday cheer and staying fit for life. You’ll find them at Fit for Life Personal Fitness Training, 2126 Jackson-Keller Rd., San Antonio, Texas 78213. Follow us on Twitter for the latest tips, tricks, and updates!

Image Source: http://www.freedigitalphotos.net/images/view_photog.php?photogid=2125

Are You Warm Enough?

Whether engaging in a simple cardio exercise or a strenuous training regimen, warming up is essential. Without a proper warm-up, you’re placing yourself at increased risk for sprains, cramps or injuries. A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance.warm up1 Are You Warm Enough?

It is worth noting the difference between warming-up and stretching. Warming-up is done to increase blood flow to the body and “warm” the muscles…essentially preparing the body for increased movement just as you’d warm your car before driving in the winter.  Stretching should be saved for after the workout, when the body is fully warmed and muscles more flexible, as stretching a cold muscle can actually increase the risk of injury from pulls and tears.

Typical Warm up Exercises Include:

Think of gradually increasing the intensity of your specific sport – for example a runner may start with a few leg swings, then some walking, a jog, and gradually increasing in speed to their sustained running pace.  A baseball player may start with some arm swings before starting some gentle, short throws that gradually increase in distance and speed.

warm up 1 Are You Warm Enough?

Other ways to warm-up include basic calisthenics without weights – movements such as bodyweight only squats, push-ups, arm and leg swings, and toe touches. The warm-up does not have to be extensive, and may vary based on the needs of the individual.

Which is the Best Fit?

Try warming up in several ways and at a number of intensities until you find what works best for you. Bear in mind that the perfect warm-up is an individual process that may take some experimentation, practice, and experience.

Come and talk to our personal trainers to see how you can find the right balance between holiday cheer and staying fit for life. You’ll find them at Fit for Life Personal Fitness Training, 2126 Jackson-Keller Rd., San Antonio, Texas 78213. Follow us on Twitter for the latest tips, tricks, and updates!

Image Source: http://www.freedigitalphotos.net/images/view_photog.php?photogid=2125

San Antonio Personal Trainer