Fitness Means Healthy Living

LiveFitness Means Healthy Living

As a person gets older they think about fitness in a way that is different than a person who is younger than them. True fitness means healthy living. It means you eat right, get enough rest, and it means you exercise on a regular bases, even if it is only for a few minutes everyday.

A person who exercises all of the time but never worries about the types of foods or supplements he/she puts in their body may have a false sense of fitness. Just because you may look good on the outside does not mean you are healthy on the inside. Too many people today take unhealthy supplements or powdered shakes that are not really good for the body. You have seen pencil thin people who think that fitness means you do not eat and if you do you better go exercise right away to make sure you do not gain an ounce. This is unhealthy and should not be a part of your fitness routine.

You may know people who train for hours and hours and eat protein bars and only drink sports drinks and sometimes water. They too have a false sense of fitness. Fitness does not mean depriving your body of nutrients and stressing it out. You never want to think that you are healthy because you saw some star or athlete, even some well respected person in your town doing these things.

When children think of fitness sometimes they do think of famous athletes. You may see an athlete who has trained their whole life to win championships so they will not eat certain foods, they exercise, but they don’t have a problem taking or putting some type of drugs in their bodies like marijuana or some type of steroids. This is far from what fitness is supposed to be. A person does not have to be young to think about fitness. As we get older our bodies start to change, and we may find that we are eating better and taking vitamins and minerals that will help us to stay healthy. Adding a healthy exercise routine everyday such as walking is the type of fitness a person of any age group can think about.

A healthy person who wants to be fit makes sure they have a balanced view. How you treat your body matters. You put good things in your car to make them run, so why wouldn’t you put good things such as healthy foods and clean water into your vehicle, your body. If you exercise, eat foods that do not have any nutritional value that do not allow you to even gain an ounce, what good is it to be pencil thin and not be healthy? If you train yourself to be fit and try to eat healthy food but put drugs into your body, than how healthy or fit can you be? When a person thinks of fitness they should think of a balanced healthy living.

Risks of Laxatives for Weight Loss

weightlossRisks of Laxatives for Weight Loss

Losing weight can be difficult for just about anyone. In order to lose weight, one must actually work for it. Losing weight can be achieved through proper dieting and exercise. You are going to want to lose weight the proper way.

A lot of people try to take shortcuts only to realize that there is none. Below we will discuss some of the risks of using laxatives for weight loss.

1. Stomach Cramps.

Because laxatives are powerful, you can experience tons of stomach cramps and pain in your abdomen area. You are going to want to ensure that you do not overuse laxatives for weight loss or you can experience tons of issues with stomach cramps.

2. Dehydration.

Laxative use causes loss of essential electrolytes and important water retention such as potassium, calcium, and sodium. You are going to want to ensure that you do not experience any of these symptoms when using laxatives. Otherwise, you may find yourself in a dreadful situation. Dehydration is very real, and you do not want to experience dehydration for short term weight loss. Any benefits for effects from taking laxatives will be short lived and can lead to long term damage and problems with your body.

3. Digestion Problems.

Long term usage of laxatives can lead to a lot of long term problems with your digestive system, which can turn out to be permanent. Long term usage of these laxatives can lead to tons of damage to the gastrointestinal tract. This means that your body may lose its ability remove food waste from the body. Obviously, this is not a good thing for your body, and you do not want to put your body through this.

4. Diarrhea.

You are going to experience tons of Diarrhea if you use laxatives for weight loss. The problem is that this type of Diarrhea can quickly lead to dehydration. In the end, you end up severely dehydrated, and your body loses its ability to function properly. This obviously is not conducive for weight loss and will end up in a slower metabolism. This is counter productive to losing weight and should always be avoided. In order to lose weight, you must drink enough water to avoid this symptom.

Abuse of laxatives by young people is usually a sign of an eating disorder. Many people experience eating disorders every year, and it has become a huge problem. A lot of people try to use laxatives as a way to lose weight quick. The problem is the damage that the extensive usage of laxatives causes. Laxatives are not a solution for weight loss. Weight loss should always be done safe and so that it can be maintained long term. Laxatives for weight loss are not effective, nor is it safe. You should never utilize laxatives for weight loss.

The bottom line is that laxatives should not be used for weight loss. They are not effective and are dangerous. If you suspect anyone abusing laxatives for losing weight, tell someone immediately.

Top 5 Goals A Personal Trainer from Ottawa Can Help You Achieve

Top 5 Goals A Personal Trainer from Ottawa Can Help You Achieve

People are creatures of a habit, which is why sometimes we follow the same routine time and time again, without getting the results we want. But many people are also lazy and not willing to do the work unless someone is keeping them responsible, much like working for a boss. Because if we would not finish our work and make the deadlines, our boss would fire us. The same goes for a personal trainer. If you are looking to lose weight, get in shape and regain your health, as personal trainer from Ottawa can help you achieve just that. Or maybe you already lost most of the weight and are working out already, but are simply unable to lose these last stubborn pounds.

Of course, a personal trainer is not only able to help you lose weight, but also train for a marathon or a bodybuilding contest. Either way, if you feel that you are trying and trying but do not seem to get there, consider to call in the help of a trainer with the right expertise. In this article we will discuss the top 5 goals a personal trainer can help you achieve.

#1 Losing weight

As obesity is on the rise and more and more people are overweight, it comes as no surprise that many of us are trying to lose these unwanted pounds. But still, many of us are trying, yet not succeeding. A personal trainer from Ottawa can change this. Statistics show that people are much more successful achieving their goal if they have someone that is keeping them accountable. Of course, you can ask your partner, friends and family for support, but they lack the expertise and experience – and most often time – to accomplish this and help you reach your goals. With a personal trainer you will have several advantages. First of all, these trainers have tons of experience with people in the exact same situation. This means that they know exactly what it takes to motivate you. However, the experience they have also helps them to put together the right workout schedule for you to suit your needs. Because our bodies adapt to everything quickly, it is important to change our workout frequently. A personal trainer constantly thinks of new routines to get you into the best shape of your life. Besides that, you will also find a lot of support, both mental as well as emotional, with your own personal trainer.

#2 Getting ready for a marathon

You decided to take charge of your health and want to run your first marathon. Or perhaps you are already a seasoned runner, but want to spice of your game and get ahead of the competition. Either way, if you really want to improve your skills, your physique and your condition, a personal trainer can help you achieve just that. A trainer knows all the methods to get you in shape quickly and improve your endurance. He can also teach you how to prepare in the best possible way for a marathon, so you can leave the rest behind and win the race.

#3 A bodybuilding contest

Are you a bodybuilder and are you trying to get ready for a bodybuilding contest? If this is the first time for you, you could use all the help you can get. The competition in this area is fierce and if you do not know how to prepare yourself, you will lose. Personal trainers are very experienced in building muscle fast, yet in a healthy manner. The trainer can also help you achieve the lowest possible body fat percentage, so you will look even more lean during the contest and leave your competitors behind.

#4 Preparing for a match

If you are a professional wrestler or do any kind of other sports, you know how important it is to have great power and great endurance. Sometimes it is also important to lose some water weight, to get into a weight class. Most bodybuilders use diuretics and other harmful substances to achieve this. However, in the long run this can do some serious damage to your body and even be detrimental for your results. Personal trainers can help you lose the water weight fast in a natural way, without causing any negative side effects. Once you made your weight class, it is time to bulk up again fast. With a personal trainer from Ottawa by your side, you will know exactly how to do this in a safe way.

# Getting back into shape

Maybe you are already at your goal weight, but you feel tired and fatigued all the time. If you also have kids, you probably know what a challenge this can be. In these situations, you need all the energy you can get. A personal trainer is not only a good way to lose some weight, but also to regain your health. By looking at your food habits and your workout routine, as personal trainer can quickly determine what areas you can improve and how to do that. He will support you in your efforts and his expertise will help you to get healthy and fit again. Just imagine that you have enough energy to get through the day, without an afternoon slump, and after you come back from work, you are still able to play with your kids instead of falling asleep on the couch. To many, this is a dream come true.

There are still many other goals a personal trainer could help you achieve, but these are beyond the scope of this article. If you are serious about your goals and know that you cannot achieve them on your own, then consider calling on the help of a personal trainer from Ottawa. As with everything, do make sure that you choose the right trainer, with the right expertise and plenty of experience, so that you can be sure that you are getting the right help.

How To Have Success With Figure Contest Prep

How To Have Success With Figure Contest Prep

There’s no doubt about it, preparing for a figure or bikini contest is one of the toughest things you will ever do. At times is can be a grueling schedule to maintain, but the results are always worth it. You will have a sense of accomplishment that nothing else can bring, and the knowledge that you can accomplish any goal in life (in figure, bikini or physique contests, or any other wider goal).

This article is going to explain the differences between figure and bikini contests, as well as guiding you on to how to successfully prepare for a figure competition. You will learn the best and most effective methods of preparation (as used by the best in the business) as well as knowing the choices that need to be made for the best results.

Know what to expect

The first step is knowing what you are getting involved with. As noted in the introduction, the road to a top level physique is not an easy one (which is why so few women are able to achieve such results). It takes tremendous drive, discipline and determination to compete, and to go to levels that you have never pushed your body. This is not mentioned to discourage you, however, those who know that there will be times when they want to give up will be equipped to deal with their emotions and keep moving forward. Having a realistic outlook is very important, and the best in the business know and accept this reality.

This is not to say that every minute will be tough. Far from it. In fact, the majority of time you will enjoy the process, especially as you see the results of your body’s transformation. However, know that the dieting will effect your energy levels and emotions. Just be aware of this and you will more likely to reach the stage in peak condition.

What’s the difference between bikini and figure contests?

This is a common question, and one that you need to understand before making a decision. Many women are suited to one type of competition more than the other. It can hard to know which is the best until you have competed, but here is a breakdown of what you need to succeed in each contest:

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BIKINI CATEGORY

As part of the bikini contest, you need to display balance and shape throughout all aspects of your body, an overall high level of physical appearance, a healthy complexion and good skin tone, as well as demonstrating that you have a high overall presentation (meaning all aspects are present and at a high level). It is also key that competitors show poise when they are on stage, which makes a big difference to the judges. Your posing can show your body in the wrong way or right way. Hire an experienced bikini posing coach suitable to your member affiliation (NPC, CBBF) and you will do much better on stage.

Bikini_Front_IFBB_North_Americans_2013

To the left are three of the top 5 bikini competitors that placed at the IFBB North American Championships in 2013

 

 

Tatiana Green

FIGURE CATEGORY

When it comes to figure competitions, you must have a certain (but small) amount of muscularity with a little separation. However, note that your body should not display any visible striations as seen in bodybuilding contests. Figure competitors are required to have an overall muscle tone and shapely lines with firmness across the body. Importance placed on a healthy appearance, so competitors are not expected to be excessively lean when they step on stage (this is in contrast to physique and bodybuilding competitors who are required to show more muscularity and muscle tone).

Figure_Front_IFBB_North_Americans_2013

To the left are three of the top 5 competitors that placed at the IFBB North American Championships in 2013

 

 

Once you have decided between a bikini and figure contest, you will need to make the following choices:

Pick a contest 12 months out

If you think that you can diet, train and live the lifestyle to get into contest ready shape, then set yourself a goal. Having a deadline is always the best way to succeed in any endeavor, and figure contests are no different. So, find a contest that is at least 12 months away, especially if this is your first time.  You might hear about people that say they contest prepped for 2 months and got ready for a show and did well. Well, guess what.. their diets are at least 90% clean YEAR ROUND and they are training HARD year round.  For beginners, you need to prep minimum 1 year out, IF you want to continue through the levels of events.

Again, depending on what your current condition is like, you might not need this amount of time, as it will be based on the category that you choose to compete in, but a 12 month time frame is something that will get you motivated and make you begin to step up your diet and training. This is the ideal way to approach figure contest prep. As the months go by, you (or a trainer/coach) can see how your body is transforming, and you will have enough time to make changes, which lets you step on stage in the best shape of your life.

Have a critical eye when evaluating your body

It is important that you are honest about your current physique and training protocols. Know what level your body is currently at, what needs to be worked on, and how disciplined you currently are. From here, you can make changes and improve the areas that are lagging behind. If you are eating cleanly now, then you are a step ahead of most new competitors. This is a great indicator that you have what it takes to succeed with figure contest prep.

Find professional advice

Having a professional trainer / coach (from the industry) is one of the best things you can do if you are serious about competing. The best sportspeople have coaches, as do the best bodybuilders, bikini and figure athletes. However, the trainer you choose is the most vital step. Find those who have competed at a high level, or have coached successful figure athletes. Always look at the results you want, and find those who achieved them, or assisted others to achieve them. Speaking to current figure athletes will help you to find the best coaches.

A coach will help you with more than your diet and exercise routine. A coach will give you the accountability to stay on course and remain motivated when you lose focus. A coach will also know when your body needs extra rest, can be pushed harder, and when things are working well. A coach acts as a mentor, confidant and motivator which is just as important as the practical exercise and diet knowledge. As competing in figure contests is an individual endeavor, having support and guidance is a huge asset.

Summary

Review the comparison above if you are deciding between competing in a figure or bikini contest. Once you have made your decision, you can begin your figure contest prep and get started in the best possible way, giving you the greatest chance of success.

Custom Meal Plan to Control Your Weight and Improve Health

custom mealCustom Meal Plan to Control Your Weight and Improve Health

Most people are not very successful with their plans to lose weight because they have problems with diets. They find diets very difficult to organize, because they have to go along with the preparation of ordinary food for the family. Diets can get boring, when you have to eat the same uninteresting food, day in and day out. Ultimately, once a body starts getting used to a diet, the diet actually stops working. All this can be avoided if you go in for a custom meal plan that is tailored to suit your own bodily needs and varied when needed.

Successful Weight Loss

Meals must include the right percentage of carbohydrate, protein and fat, and each person’s metabolism has different requirements. A custom meal plan has more chances of succeeding when it constantly varies its ingredients, while staying within the nutrient ratio percentages. This makes the food interesting and never becomes boring. It reduces the chances of a person falling prey to any temptation for food that is not included in the diet.
Every person’s body has its own demands depending on height, weight, age and gender. This can also be affected by any daily exercise routine that is being followed, which has its own demands on the energy required from the consumed food. Once a person does start losing weight, the metabolism changes, and calorie intakes can reduce, and this has to be reflected in changes made to any custom meal plan.
It is necessary to keep a track of the ratio of body fat to lean body mass, as otherwise you may find yourself losing muscle instead of fat. This does happen, when a very drastic cut is made in calorie intake, and the metabolism anticipates starvation and hunger and prefers to retain the fat for using it as energy and instead takes its protein from muscle.
A successful diet is one that does not mean simply eating less, but requires planning a custom meal that is the best for the individual.

Using Software to Arrive At a Custom Meal Plan

Fortunately dieticians and medical personnel have collaborated with IT experts to develop software that allows you to plan a custom meal depending on your own personal lifestyle, body structure and preferences in food. Sports personnel use such software to plan their own meals that best suits their particular form of activity or sport. The software also allows you to constantly vary your diet until you can find one that is giving you the best results.
This software (there a number of them) gives you a lot of options for food, giving you as many as 14000, and all this within minutes of your feeding in the necessary information. You can choose your own percentages for the carbohydrate, fat and protein. If you are not sure of this, some of them will ask you for some details about height, weight, age, gender, lifestyle and weight loss requirements and make their own suggestions, for the percentages. You can then use this to keep on varying the custom meal plan till it comes up with something that you feel that you can stay with. Once this information is in the system, food choices can be continuously varied, so that there is never any chance of getting bored with food choices.
You can even build your plan around any branded food, food supplement, or a dietary system if that is what you are comfortable with. The data that you have fed in regarding your person will enable the software to give very precise figures for suggested calorie intake. When you feed in this personal data, you are also asked to specify the exercise that you normally undertake, and this software can list as many as 90 or more forms of exercise, which can fit into all known exercise routines followed by people. So the calorie requirement indicated is very precise and can be put on auto pilot. Changes can be made as per new requirements or changed preferences and this is why a custom meal plan has always a greater chance of succeeding. The software also shows you how to track body fat levels to ensure that you have the right ratio of fat to muscle.
The software can help you to customize any meal plan to the goals that you have set out, and suggest how you can maintain a particular weight or even gain weight, if that is what is desired.

A Custom Meal Plan Makes For a Sensible Choice of Diet

At any given time, there will always be some diet plan or the other that has gained a lot of publicity and is popular. Whether it can work for you is a completely different thing. Much of the hype comes from advertising and marketing and is rarely a complete indication of its effectiveness. What you need to do, is stay away from the herd instinct and understand that you have your own unique body type, and are different from everybody else in the way you eat, work, exercise and sleep. Your genetics are different, and this means that food has its own unique effect on your body, something that only you are aware of. You are therefore far more likely to succeed in losing weight or putting it on if you come up with your own custom meal plan.
You must analyze your diet by noting everything that you eat in a normal week. Go online and get the calorie count for your meals. While you are at it, also home in on nutritional information. You will be surprised to find, that there are just a few things in your diet that have very high calorie counts and you must immediately look to find substitutes for them or look at a way of avoiding them all together. It is not necessary for a custom meal plan to include items that you have never eaten before. All that you need to do is eliminate the high calorie ones and look for something else that can keep your nutritional percentages, so that you can continue with your lifestyle. An example of avoidable bad calories is sodas. They are really not necessary and can be easily substituted by plain good old water.

Ensure that you custom meal plan has food that you like to eat, and a diet that you can sustain as a part of your lifestyle in the future. Eat smaller meals at closer intervals. Once a fortnight take a break from your meal plan for a day or two. Just make sure that you do not overeat on those days. The results of your diet will not be far from showing up on your body.

The Best Online Personal Trainer Certifications

Best Online TrainerThe Best Online Personal Trainer Certifications

Being an online personal trainer is a challenging, but awarding career path for those who want to do what they love. Training people to become better versions of themselves is an exciting proposition for numerous people around the world. Yet, what is the right way to go about this without wasting time or money? What are the best best online personal trainer certifications out there right now? Which ones will ensure you are able to progress as a personal trainer and see massive success? Let’s take a look at the six best online personal trainer certifications.

NASM

This is named after the “National Academy of Sports Medicine. This certificate came out in 1987 and has become one of the leading ways for becoming a professional personal trainer.

What does it take to qualify for this particular certification? The personal trainer has to be at least eighteen years of age, hold CPR certification, and pass an exam (120 questions over two hours).

The process does not end there for the personal trainer. There is a re-certification process which has to be fulfilled every two years as information is updated and processed. This keeps the personal trainers up to date as to what works and what doesn’t when it comes to training practices.

This is one of the world’s finest certifications out there and is recognized by one and all around the world. This should definitely be in your arsenal as a personal trainer to gain ‘street cred’ among professionals and clients.

ACE

This certification is named after “American Council on Exercise”. They have a range of health and fitness certifications under their belt. Yet, it is the personal trainer certification that is regarded as being a comprehensive accrediting option for upcoming trainers.

How does it work when it comes to getting your ACE certification? The prospective personal trainer has to attend a two-day workshop for the examination that takes place later on. This workshop is necessary to learn the ins and outs of how the process works and what will show up on the examination.

The examination is difficult, but once it is passed this is one of the best certifications to have on your resume. There is a re-certification process every two years for personal trainers to complete.

ACSM

This personal trainer certification is named after the “American College of Sports medicine. This institution was founded in 1954 illustrating its impact on the world of personal training and fitness in general. This is a reputable name to have on your resume when meeting clients.

There are specific requirements in place for all certified trainers under ACSM. The trainers have to possess a high school diploma, be CPR certified, and pass a 120 question examination. This examination tends to vary in terms of how many questions are asked every year. It can range from 120-150 questions depending on the institution’s expectations.

The personal trainer has to go through a re-certification process every three years. This is done to ensure the trainers are up to speed with the latest teaches of the ACSM.

AFPA

This certification is named after the “American Fitness Professionals and Associates”. It’s emphasis is on current exercise science realities and that is what the certification process encompasses.

Prospective personal trainers are tested on the rigorous of modern exercise science nutrition research, and sports medicine.

What does the prospective personal trainer require to be accredited under this program? There are no prerequisites for this program and everyone is welcome to go for the certification process.

Once the examination is passed, the student is able to move forward with a range of additional specialty certifications to get under their belt. This is solely for the prospective personal trainer to decide whether it is feasible or not for them.

NFPT

The NFPT stands for the “National Federation of Professional Trainers”. This is another certification process that is regarded as being one of the best in the nation. It is a highly respected institution and one that requires an arduous series of prerequisites to get in and attain the certification.

What are the prerequisites for this particular certification? The prospective personal trainer is required to be at least 18 years of age, hold at least two years of training experience, and write the meticulous examination.

To maintain the certification after passing, the personal trainer is required to take it again every single year.

IFPA

This certificate stands for the “International Fitness Professionals Association”. This is one of the most wide-ranging certification programs in the world with over 70 different certifications on offer.

The personal trainer certification under this umbrella institution is able to provide the individual with the necessary knowledge and skill to be a personal trainer. It is a comprehensive process designed to filter in the best of the best.

Are there any requirements to attain this particular certification? Yes, the IPFA requires the prospective personal trainer to be at least 18 years of age, hold CPR certification, a high school diploma, and pass the examination.

The examination is 100 questions long and it is recommended to study for it by attending the workshop that is held. By attending the workshop, it is easier for the prospective personal trainer to achieve meaningful results right away instead of having to write it again and again.

To maintain the certification once it is earned, the prospective personal trainer is required to recertify every two years.

These are the six best online personal trainer certifications available at the moment. Having these under your belt will place you into the upper echelon of personal trainers around the world. This is the easiest way of gaining a footing in this growing market. The world loves personal trainers because everyone wants to get fitter and healthier, but don’t know where to begin. A personal trainer can help push them in the right direction in a hurry and deliver results. With these certifications in hand, you will be able to provide assistance for thousands of people in no time.

Influential and Inspiring Figure Athlete – Tatiana Green

Tatiana Green

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Tatiana Green hit the stage in Edmonton at the CBBFs. The show was packed with over 450 competitors. The Figure category started around 3 PM and didn’t finish until 4:30 PM. This was the PRE-JUDGING TIME. After Figure, there was BIKINI category. The judging was definitely rushed..as each figure competitors had only 2 seconds to present themselves on stage. It was a great experience for Tatiana as this was her first National event. Tatiana placed 8th in Canada in the Figure category class E. There were 17 women in her class.

She has made incredible improvements over the past year and will continue to improve. . Form looking at her picture, she has the total package, great lines, lean muscle, symmetry, beautiful looks and smile and overall health. If you compare her to most IFBB Figure Pros  it’s a positive comparison. It won’t be long until she gets her IFBB Pro Card.  Tatiana Green has an amazing look !  You can contact her through her personal website at http://tatianagreen.com

Tatiana Green Competes at the CBBF Nationals

Tatiana GreenToday, July 1st, Canada Day is celebrated with fireworks, concerts, cookouts, and sports games. Canada’s capital, Ottawa, Ontario, hosts the most holiday activities. There are countless events, activities, and festivals to be found throughout the city in the city streets, parks,and museums. Fireworks are launched from Parliament Hill to conclude a day of patriotic festivities.

We are also 4 days away from the CBBF Nationals in Edmonton, AB. Tatiana Green is competing in the Figure Tall class.

Tatiana has been athletic her whole life and after 2 knee surgeries directed her focused on weight training.  Tatiana Green is very excited to present her physique and overall competitor package to the judges and audience. She is in the best shape of her life.  The overall winner of each category, gets an IFBB Pro card. It will be the most distinguished physique competition in Canada this year.

Tatiana, all your time and hard work and skills in the gym, organizing, meal planning and preparation and cooking while balancing your career, our relationship and taking care of our home to name just a few important things, did NOT slow you down.  Your a machine and your gonna kill it at the Nationals.

Sponsors, keep your eye out for Tatiana Green.  She is well worth recognition and serves as a model athlete to everyone, thinking about making a positive lifestyle change