How To Coordinate Your Family Obligations With Your Fitness Goals

How To Coordinate Your Family Obligations With Your Fitness Goals

Many times our family obligations call to us and prevent us from doing things for ourselves. Maintaining a regular fitness schedule can be very hard when your family members are hard at work vying for your time. Remember that your fitness goals are not only for your benefit, but also for the benefit of your family. When you are healthy and have an opportunity to blow off steam, you can approach your family obligations clear headed and alert. In this article, we will discuss methods of coordinating your fitness goals with your family obligations. Read on to learn more.

The first thing you should do is begin journaling. Your first entry should be a log of how your spend your time now. By identifying the areas of time in your day that may be wasted with repetitious or fruitless activity, you can find areas that can be transformed into exercise time. You will also be able to identify the times of day when your family is mostly otherwise occupied. If you are squandering this potential free time by doing things for them that they could be doing for themselves or with your help when they are present, reclaim that time as your own.

Keep your own biological clock in mind. Identify the time of day when you have the most energy and claim that as your exercise time. If you are a morning person, set your alarm half an hour earlier and claim that first half hour of the day as your personal exercise time. If you prefer to exercise in the afternoon or evening, set aside half an hour to enjoy a workout video on your own. If your family will not leave you alone long enough to do this and you are financially able, join a gym and set aside a specific hour or so three-to-four times weekly to simply escape them, get your workout and de-stress!

Whether or not you join a gym, you should also plan on working some sort of physical activity into every day. You could do stretching, yoga or some other gentle form of exercise upon arising and before going to bed at night. Get out with your kids and/or spouse for bike rides, walks and yard work. If you have a dog, be sure to take him or her out for a brisk walk every day. These little bits of natural activity add up to good fitness. They also improve the quality of your life and help you build good relationships with your family members while lowering your stress levels.

Be sure to involve family members in your fitness goals because this is a good way to practice good parenting, set a good example and keep your family healthy. In this day and age when health care is so expensive and overall sedentary lifestyle and poor eating habits contribute more and more to overall poor health in the developed world, it is very important to take good care of yourself and teach your children how to do so. Even making a firm habit of taking time for yourself to exercise is a good way to teach your children how to take care of themselves. Remember that staying in shape yourself is a major contribution to your family life. Remember the ideas presented here as you strive to be the best parent and the best individual you can be by staying fit and strong.

The Importance Of Strength Training Workouts For Overall Fitness

stay hungryThe Importance Of Strength Training Workouts For Overall Fitness

We all know that certain exercises benefit parts of our body. It is well known that strength training workouts help to improve your balance, increase your fitness levels, and strengthen your bones. They also benefit your heart and can help you to lose weight. This form of training can provide a benefit to people of all ages, and can be very helpful for people suffering from arthritis or a heart condition.

Isotonic versus Isometric

This type of training has been called resistance training because it tones and strengthens your muscles by using a resisting force. There are two types of training that accomplishes this.

The first is isotonic strength training. This is when you contract your muscles while moving them through a range of motion. Weightlifting is a good example of this type of training.

The second is isometric resistance. This is when you are using a stable object to contract your muscles. A good example of this would be holding a plank from the floor.

Both are effective in making you stronger and helping you to get into better shape. No matter which one you choose, you should alternate days to allow your muscles recovery time. Be sure to warm up before your training and to cool down afterwards as well.

Protect Your Muscle Mass And Bone Health

Once you have passed the age of around 30, your body begins to lose muscle strength and bone mass every year. By adding strengthening into your routine you will not only slow down this loss, but also help reverse it as well. Strengthening your muscles can also help in decreasing the effects of pain caused by arthritis, as well as increase the bone density in postmenopausal women reducing the risk of bone fractures.

Strong muscles also help to reduce the strain on the connective tissues and your joints you are exerting yourself or lifting. This helps to protect your back and the joints in your body. Increased muscle fitness helps to improve your heart health. A muscle that is fit and strong performs better with less oxygen. This means your heart does not have to work as hard to pump when you are active.

Maintain Your Weight Loss

These resistance exercises can also help you to lose weight. While at rest muscle tissue burns more calories per day than fat tissue. Even after training, your body continues to burn calories even at rest. Strengthening your muscles can be a very effective way to boost your metabolism and provide a continuing calorie burn throughout the day.

Stay Healthy

It has also been shown that regular strength training can help your body to fight free radicals. Those that incorporate weightlifting or other exercises such as lunges, squats, push-ups, or pull-ups into their regular workouts have less damage from free radicals and their body than those who are just sedentary.

Strength training has benefits for everyone. It is recommended adults should add this into their fitness routine at least twice a week (4 x week is optimal)  using all their major muscle groups. With all the benefits that it has to offer, incorporating this type of training into your routine is a good choice. If you would like more info on our coaching services, please submit a consultation request here.

An Ottawa Fitness Trainer Is Capable Of Changing Your Life For The Better!

Ottawa Fitness TrainerAn Ottawa Fitness Trainer Is Capable Of Changing Your Life For The Better!

Why should you work with an Ottawa fitness trainer? This is a good way to become healthier and happier, among other things. If you are ready to start making good changes in your life, you can learn more about what to expect from a 1 on 1 fitness trainer.

Eating Right

Nutrition has a lot to do with what kind of shape you are in, and what kind of exercises you’re capable of doing. You will be able to work with a personal fitness trainer on a plan to eat well so that your body can get into the best shape possible. Eating the right foods can help you gain more energy, lose weight, build more muscle, and a 1 on 1 trainer can create a diet plan that works for you in particular.

Diet Plan Types:

*Losing Weight

A low-fat diet is what the emphasis is when you wish to lose weight. You’ll want to work with every food group, but avoiding whole grains is a must due to the high amount of carbohydrates. If you want to feel full and energized, food that is dense in nutrients will do the trick.

*Boosting Energy

If your Ottawa fitness trainer thinks your energy levels are low, your nutritional options will revolve around carbohydrates and protein. You’ll have more enriched whole grains and lean proteins in your diet because they help the body to produce energy without being full of calories or fat.

*Building Muscle

You will have an eating plan that has you focusing on lean protein when you want to build muscle. When you use supplements and eat meals, they are going to all contain quite a bit of protein because that is what the body turns into muscle when you metabolize it. This diet also helps you to have more endurance and power when you work with weights.

Building Mass And Your Endurance

Do you want to have bigger muscles so you are stronger and able to do more in your day to day life? What about making sure that you are capable of keeping up with workouts that are intense, or being able to run without getting winded? Then you’re going to want to work on building mass and endurance.

When you go to a gym, you’re pretty much going to be at a loss when it comes to how to use various machines. A trainer is going to be able to get you familiar with the various machinery options that will help you meet your goals, along with helping you keep track of where you are during the sessions so you don’t work out too little or too much.

During exercises, it can help you to have guidance so you’re doing them properly. Whether it’s a machine, a set of weights, or just you running, you have to have the right form so you don’t get hurt and actually benefit from what you are doing. A lot of people don’t realize just how unsafe they are being, but you won’t have to worry about that at all when you have a trainer working with you every step of the way.

Other Personal Trainer Benefits

Your 1 on 1 trainer can help you to push yourself beyond your limits, but in a safe way. You can talk during your time working out with them about how your day is going, and that can make your time during your workouts go a lot faster. Not only do you gain all of these benefits and more, you also get someone who is going to be objective. They won’t sugar coat what you need to do to lose weight or anything else because you need to know the truth. Friends and family tend to tell you things like you’re doing great when you aren’t but a trainer will let you know what they really think with no feelings attached.

Have you ever hit an exercise or diet plateau where nothing is changing and you’re not sure of why? This doesn’t happen when you’re training with a 1 on 1 Ottawa-based personal trainer because they are going to find out what your next level should be with you and push you into it. When you are told by them to do 10 more, you will know that you can actually do it if you push through and try. You will become much more able to meet new goals, and you don’t even have to keep count of where you’re at when working out!

When you are ready to change your life and be fit, you can work with an Ottawa fitness trainer by contacting us. There are many benefits, as you have learned. If you want to take steps towards a better you, starting with a 1 on 1 trainer is the way to go!

Efficient Ways To Get In Shape

aa1280Efficient Ways To Get In Shape

Are you looking for a way to get in shape? You can reach a healthy weight by adopting an efficient weight loss system. Go over the following article to learn more about different efficient ways to get in shape.

How much weight do you want to lose? Start by figuring out a healthy weight for your size and age. If you are not sure how much you should weigh, meet with a doctor or with a nutritionist. Your goal should be to lose one or two pounds a week. Losing weight at a faster pace is not a healthy solution.

Find a way to stay motivated. You should make a list of the reasons why you want to get in shape. Reward yourself when you get good results, for instance by buying new clothes. Avoid rewarding yourself with food. Following your weight loss program will be easier if you find new foods you really love and have fun with your fitness program. If possible, find some friends who want to lose weight too so you can exercise together.

Try introducing new healthy foods to your diet. If you do not get five fruits or vegetables a day, introducing more fruits and vegetables in your diet should be a priority. Go to the grocery store more often and look for fruits and vegetables that look appetizing. If you do not like a vegetable right away, try different ways to cook it. You should also try juicing so you can have a couple of glasses of juice a day to get your five portions of fruits and vegetables.

Be more careful with the portions you eat. If you tend to overeat, put less food on your plate and try eating slowly. Avoid distractions so you can stop as soon as you are full. If you always feel the need to snack between meals, try having several smaller meals during your day. Have five small meals at regular hours or even six.

Be active for at least thirty minutes a day. Going for a walk is a great way to burn calories after eating. If you cannot go for a walk, find an activity you can do to get some light exercise. You could for instance clean your house, play in the backyard with your children or work on a home improvement project.

Work out twice a week to tone your body. You should start by developing your core muscles, for instance by doing some proper form sit ups and planks. Once working out becomes easier, try exercising more frequently. Add some cardio exercises to your fitness workouts so you can burn even more calories. Look for exercises you really enjoy so you look forward to working out. Join a gym or hire an Ottawa Personal Trainer, if you need help with your fitness and nutrition program.

These tips will help you reach a healthy weight in a reasonable time frame. Use what you just read to develop your own weight loss program and you will soon get the body you always wanted.

Top 4 Healthy Effective Supplements for Weight Loss

Coach Rob LaganaTop 4 Healthy Effective Supplements for Weight Loss

When making a decision about the best weight loss supplements to take, the information available can get somewhat confusing. After all, every company thinks that they put out the best supplements for weight loss, and their advertising will reflect that. However, the companies that are putting out the supplements are hardly the most unbiased sources when it comes to getting information about which supplement will serve you
best. So how can you make that determination?

First of all, you need to do independent research. Make sure that the properties of the supplements that you are considering taking match up with what your weight loss or fitness goals are. If they do, then move on to the next piece of the puzzle and get real testimonials from people that have used the supplements. Find out if those people found them effective. Lastly, do your independent research and try to find out how safe the
supplements are. A lot of what is available is merely anecdotal, but you can get a good idea from that.

The following are some of the most popular weight loss supplements. When choosing the best supplements for weight loss, it is always easiest to start with the most popular and try to move on to the more obscure supplements if none of the most popular meet your needs. Not only are the most popular supplements more readily available, but information about them is more readily available as well. They will be easier to research and easier to procure.

1. L-Carnitine

L-Carnitine is an amino acid known for promoting growth and development, fat-burning, increasing energy, and improving resistance to muscle fatigue. It is also great in dieting, as it can reduce feelings of hunger and weakness.

L-Carnitine plays a critical metabolic role in stimulating weight loss as it helps transport fats to the mitochondria where they are burned for energy.

Clinical research has shown L-Carnitine supports athletic performance and endurance. Through a greater reliance on fat for energy, the body reduces depletion of muscle glycogen. This combined with the reduction of lactic acid accumulation in muscles can extend exercise capacity before fatigue.

2 – Yohimbine HCL

When ingested, the body converts it to yohimbine and assimilates it into the bloodstream. Research suggests it is a vasodilator, which means that it increases blood flow to the extremities and appendages. Not only does yohimbe help maintain a healthy heart, but yohimbe also has been suggested to decrease fat synthesis in the body by increasing fatty acid mobilization.

3 – BCAAs

BCAA (Branch Chain Amino Acids) is designed to provide pure, free form amino acids L-Valine, L-Leuceine and L-Isoleucine in every serving. These three protein-sparing amino acids are known as the branched chains. The Branched Chain Amino Acids (BCAAs) got their name because of their unique branched chemical structure. All Branched Chain Amino Acids are essential amino acids, which means the body cannot make them from other compounds – they must be consumed in the diet. It is a well known fact that amino acids are responsible for protein synthesis, hence the nickname “building blocks.”

In recent times, these BCAAs have been investigated for their potential anit-catabolic (preventing muscle breakdown) and anabolic (muscle building) effects. Investigative studies have shown BCAAs are an important component for effective muscle growth, muscle energy and recuperation.

4 – Green Tea Extract

Green Tea is widely considered an A+ antioxidant due to its high concentration of polyphenols, which are compounds that help destroy potentially harmful free radicals. Green Tea Extract is incredibly pure and powerful, providing 98% polyphenols for maximum antioxidant support.* Green tea extract may also help support normal, healthy immune function.

A good Green Tea Extract should contain 45-60% EGCG, a particular polyphenol that may promote fat loss and support weight management by increasing energy expenditure! By increasing your overall metabolic rate, green tea can be used in combination with exercise to assist your fat-loss physique goals. Green tea extracts also contain a small amount of natural caffeine, which can help increase energy.

When choosing the best supplements for weight loss, these four are a good place to start. Chances are, one of them – or a combination of more than one of them – will meet your weight loss needs perfectly. However, even if they don’t, do not give up – the perfect supplement is out there somewhere, just waiting for you to find it!

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Overcoming Emotional Eating Is In Your Power To Accomplish

cakeOvercoming Emotional Eating Is In Your Power To Accomplish

Many women have a problem with emotional eating. They get stressed by all of the problems that loom over them, and to top it off after eating too much due to stress that gives them an air of self defeat. If your a woman reading this and want to learn about overcoming overeating problems due to emotions and stress, you have come to the right place. If you care about the woman in your life, whether it’s your mom, friend or partner, please share this information with her at Lagana Fitness

Are You Getting Enough Rest?

One thing that is common among women that overeat is that they don’t take time out to quit stressing. You may want to consider getting that massage you want, or if you don’t have the money just taking a “me day” to yourself. Try to keep your mind busy with anything but what needs to be done during your day.

Not sleeping enough can cause you to feel far more stressed, and it can make your brain send your body mixed signals about how hungry it is. If you are not getting 8 full hours or somewhere around that, you need to rework your schedule. Try to get things done early if you have to get up anyways, and try to avoid exercise or caffeine right before you get into bed. When your stressed, you should deal with the stress, by showing your real true emotions. In an adult way, get angry, get upset, express and vocalize your feelings. You’ll
also sleep much better, with less overall stress.

Pay Better Attention To Foods

Eating junk is something that is a big problem for people all around the world. Because you can get this kind of food for cheap, and because you get cravings since it’s full of salt and sugar, it is hard to say no. Take a look through your cabinets and think about what you eat all day. Remember, while junk food seems to be helping you deal with stress, you are hiding behind the comfort of saturated taste. This taste creates a release of serotonin, which puts you immediately into a calm mood, however this will not last. As your
pancreas increase production of insulin, your body needs to remove the excess sugar from your blood and if when your muscles don’t demand the storage for extra sugar, your insulin then drops and you will go into a vicious circle of cravings. With these cravings come mood swings and depression, an obviously lethargy.This eventually leads to weight gain.

Emotions And Eating During Childhood

Do you have memories of your parents feeding you any time you had an issue to calm you down? This can be something that carries over into your adult life. As you start to notice that you eat when you are stressed, you will probably find that it quells some sort of deep rooted problem for a little while.

What can you do to deal with childhood habits you haven’t broken yet? One good idea is to get into therapy. Don’t think the stigma of mental illness is true, it is just like any other kind of health issue. It is something that you can keep between yourself and a therapist, and they may be able to undo a little of the things growing up with eating problems can do to you.

Are You Surrounded By Supportive People?

Support is something anyone needs, especially if you have emotional issues that cause you to eat more than you should. If you are looking to get to know what kind of people you should surround yourself with, consider looking for these traits.

  • Supportive of your likes.
  • Able to help with your wants.
  • Can be nice about telling you when you are getting emotional.
  • Not likely to cause you stress by telling you unimportant gossip.
  • Is wonderful at listening.

While nobody is perfect, the last thing you need is for someone to be on your case or surrounding you with more drama. If you already have kids and family members that stress you out, it’s best not to take on friends that do the same thing.

Lagana Fitness Coaching Is Here For You!

2015 can be the year you finally stop all of this and learn more advice on this kind of matter. Anyone that is tired of living a life of overeating, being stressed, and dealing with people who are no good for them would do best to check into our great coaching.

Lagana Fitness coaching has had an effect on many people that is positive, and those people have gone on to lose more weight than ever. To be very honest, You can buy into all of the diet and exercise plans that you want, but if you don’t get a handle on your emotional eating issues there is nothing you can do to stay at a good weight.

Getting Over Mistakes You May Make

Of course, there are going to be times when you slip up and that’s okay. Even though you may get coaching, it’s important to realize that you are a human being, and there’s nothing you can do perfectly all the time. If that was the case then nobody would be having issues with anything at all!

Each person is going to walk a different path in different shoes to overcome any kind of issue such as this. That is why coaching is such a good thing. You can internalize the information and use it to meet your particular needs.

Have You Thought About Making A Change?

Anyone that makes a change has a couple of ways to accomplish that. On their own, or through getting assistance with it. If you are like many other women who wish to make sure they do not overeat, then you probably have tried this already on your own. Why not get some coaching and join other like-minded people while doing so?

When you get to where you want to make a change here are some goals for you to reach.

  • Write down and remember the information on making changes.
  • Do something every day that leads you to creating a situation that benefits you more.
  • Don’t let failure get to you, learn from your mistakes instead of repeating them.
  • Beat emotional eating by coming up with small goals that you can slowly conquer.

A good plan can have you able to take on any kind of problem like this in your life. If you start to better care for yourself physically and emotionally, the emotional eating you engage in will be easily taken care of.

The real reward is to stop eating whenever you are stressed or for any reason besides you need to. After you do so it will be a lot less stressful for you when having meals or wanting a snack. When you have more cognitive self-control over your life in this aspect, all of the coaching and hard work will pay off with a great figure.and a nice feeling any time you tell your urges no!

Book your free 1on1 consultation today

Book your free 1on1 consultation today