Welcome to Health, Fitness Weight Loss Rochester NY Blog!
This weblog is my online journal. You'll find my opinions on a variety of topics as well as links to other things on the web
that I find interesting. When the spirit moves me, I may also include longer essays.
Tuesday, April 19, 2011
Best Fat Loss Exercise
2:02 pm edt
it's the goal at the heart of nearly everybody's workout plan, especially with swimsuit season approaching. People are hitting
the gyms, trying to build muscle, increase definition, and sculpt a leaner, more attractive physique, and while that's all
well and good, it should be noted that burning fat and building muscle and not one and the same. They're two entirely different
processes, and the benefits of each extend far beyond the realm of mere physical appearance.
Muscle gain vs. fat
The general philosophy of the inexperienced or less
knowledgeable gym rat seems to be centered around one type of exercise: strength training. Whenever someone (and guys, in
particular, are guilty of this) starts a workout plan, they hit the weights. Now that, of course, is certainly not a bad
thing. Strength training is an excellent tool for increasing muscle mass and stamina. It should be a component of every exercise
program. But it shouldn't be the entire program, because while muscle does incinerate calories, odds are it won't do so at
a rate that will significantly reduce preexisting body fat. In other words, lifting weights will make you stronger, but
it isn't going to make the pounds melt away, and those new, stronger abs
just won't look as good if they're covered by a layer of flab.
Fat burning exercises:
Fat loss is not an easy thing to achieve. There are no shortcuts, no miracle solutions. There
is, however, one secret, one exercise that will deliver the results everyone seeks: interval training. For those who are
unfamiliar with the term, interval training is a type of cardiovascular workout that involves elevating the heart rate into
a low to medium-intensity cardio zone, pushing it higher for one or two minute stints, allowing it to fall back down into
the low to medium-intensity zone, and then pushing it higher once more. The process is repeated continuously for the duration
of the workout-- usually 25 or 30 minutes. These "intervals" supercharge metabolism and burn calories at a rate
with which normal cardio training can't compete. What's more, recent studies have shown that metabolism remains elevated
for many hours after the workout is completed.
are generally performed by way of running, but that is by no means the only acceptable method. Rowing machines, bikes, and
ellipticals are all perfectly suitable-- basically, anything that can get your heart rate into a cardio zone (this zone
is something every individual should discuss with a doctor or personal trainer, as it varies depending on age and fitness).
When combined with a total body strength training regimen, three to four interval training sessions per week will provide
the edge needed for healthy fat loss.
A few other tips:
effects of dieting on fat loss should not be discounted. Weight is lost when the body exists in a state of caloric deficit--
that is, it burns more calories than it takes in. If the consumption of unnecessary calories is minimized, then there's
less that the body must burn. Water, also, is key. It boosts metabolism and can help curb the appetite.
Health benefits of fat loss:
that fat loss is about more than just looking good for the summer. It can decrease blood pressure, reducing the risk of
heart disease and stroke. It can help fend off diabetes, and some studies now suggest that excess body fat may even be a
leading cause of cancer. What more motivation could anyone need?
So get to it, and good luck!
Sunday, February 28, 2010
Rochester Gym's Report on Benefits of Exercise for People with Alzheimer
8:32 pm est
Browse the magazine and newspapers at magazine kiosks. The benefits of physical activity leap out at almost all of them.
The articles promise weight loss, how to fight depression and heart diseases and more by simply being more active. Unfortunately,
you cannot find reports in journals that bespeak the advantages of physical activity for people with Alzheimer's disease.
In fact, there are only 2 reports in professional circulars that chronicle the advantages of being physically active
for early to moderate stage Alzheimer as late as 2001. The researchers of Alzheimer's Disease Rehab by Students program (Arkin,
1999) chronicled dramatic growth in mood and physical fitness, maintenance of function in various language models, and a later
than normal diminution of mental status after 12 months of exercise. In the former study, administered in 1996, the authors
found overwhelming gains on four cognitive benchmarks after 12 weeks of aerobic workouts.
Another document in 1996 presented
that physical activity decreased the repetitiveness of unwanted conducts such as making repetitious noises, hostility, straying
and cursing as well as better conversation and sociable cooperation among subjects with more severe dementia.
an investigation run at the University of Washington School of Medicine and Veterans Affairs Puget Sound Health Care System,
non-aerobic participants identified with slight cognitive damage, exhibited an ongoing worsening of mental clarity, articulation
and power to multi-task. However, those who participated in six months of aerobic training exhibited overwhelming growth
in mental acuteness.
Scientists still do not completely understand how Alzheimer's disease jumbles the ability
for an individual to think, wear away personality and erases memory. The cells of the brain suffocate and the brain dries
up as the affliction advances. The damage appears to commence with the assembly of protein fragments, called amyloid plaques,
among the cells of the brain. Thereafter, larger, tangled strings of a different kind of protein surfaces inside brain cells.
Almost always, the more tangles and plaques, the more severe the manifestations of dementia.
It is still a mystery
whether exercise can prevent Alzheimer's. But many researchers firmly believe that it is more apt to assist than available
remedies or supplements, which have failed to show protective results in medical trials.
On account of lifestyle
changes lowering the danger, some analysts suspect that physical fitness training, healthy diet and mental stimulation provide
a cushion, or insurance, that empowers the brain to brave more destruction and still operate normally. Strong sociable partnerships
also appear to help, perhaps by alleviating stress.
Aerobic exercise probably protects the brain in numerous ways.
It increases heart and vascular resilience, which boosts flow of blood to the brain. Physical activity keeps energy metabolism
stable, arresting and possibly reversing diabetes. Physical training also alleviates stress, counteracting harmful chain-reactions
unleashed by the build-up of stress hormones.
Dr. Michael Mega, a neuroscientist with the Providence Brain Institute
in Portland states the emerging notion that coronary health and brain health are closely associated. Studies have confirmed
that the things that cause one's heart to stop working properly such as a sedentary way of life, uncontrolled cholesterol
levels, diabetes, and smoking are also risk circumstances that add to the dangers for Alzheimer's disease.
with Alzheimer obtain the same health predicaments and emotional demands as everyone and draw the same perks from a regular
fitness program as other folks who are not afflicted with the ailment. The capability to acquire experience and show gradual
gains in fitness training at a time when they are wasting away in everything out of life is a boon that is special to these
men and women. Such a tangible improvement can be a stupendous source of self-satisfaction, both for the person with Alzheimer's
and for the person caring for him or her.
So why are there no Alzheimer patients gathering at our fitness centers
and gyms? Many persons have a difficult time launching and continuing a new practice or pattern on their own even at
the very early state of Alzheimer. Another reason for this is because Alzheimer subjects no longer drive. Even stationary
bikes or treadmills at home are more than likely used by the younger members of the family and as towel hangers.
Consequently, someone needs to get people with Alzheimer into fitness plans and encourage them to adhere to it. If
you are a person caring for a person with Alzheimer and are unsound or in no condition yourself, you're probably not a good
candidate for perpetuating and continuing your partner into a physical activity agenda. However, such a program could
serve you as well as your partner.
You can assist someone close to you who has dementia by making a workout program
as part your loved one's life. You can take several trips to a fitness club instead of going out to eat or a trip to the library
altogether. You can all profit from the increased activity by working out as a group.
Should you be engaged
at work to remain committed to this undertaking, place a classified ad in your local high school or college newsletter and
hire an undergrad to do it for you. Compensate them the same or slightly more than a fast-food restaurant and they will be
happy to take on an assignment that looks impressive on a college application form or resume.
Rochester Health Club NY, No contract gym membership Rochester NY and Weight Loss Management Programs Rochester NY dedicate their services to fitness and health.
Fitness Club in Rochester, NY is a health and fitness center in Greece, NY. We have cardiovascular equipment, strength training machines and free
weights to suit everybody's fitness needs. Our membership rates start at $10
a month. Call 227-4480 for more details on our starter package and other programs
that include fitness classes and personal training.
Tuesday, February 23, 2010
Arthritis Relief, Choosing a Supplement from Fitness Club Rochester NY
10:57 am est
Not all supplements aid in arthritis relief. There are wide ranges of dietary, herbal, and natural supplements available
for sale, both locally and online. Do the research first to determine what supplements may reduce your joint pain and swelling.
For example, Avocado Soybean Unsaponifiables (ASU) is believed to slow the making of inflammation causing chemicals.
Devil’s Claw can reduce inflammation and pain in arthritis patients. These are just a sample of the supplements
that can help. Before heading to the health store, know what to buy.
researching supplements or when browsing at the drugstore read all labels. Most will outright state what the product can do.
For instance, capsules of Devil’s Claw may state they help with the reduction of arthritis pain and swelling.
The keywords are reduce and assist. Arthritis has no absolute cure. You can manage and temporarily treat the joint pain, stiffness,
and swelling, but you cannot cure it. Avoid any supplement or product that claims it will cure your arthritis. This
is an outright lie and usually a waste of money.
Herbal, natural, and dietary supplements are
unlike over-the-counter pain relievers. They very rarely provide you with instant relief. Instead, they should be taken
over a period of time. Most reduce the likelihood of pain and inflammation, especially with regular and continued use. Unfortunately,
this means you may have to buy many different supplements. To help prevent the costs from becoming too high, compare prices.
Find a quality, yet good value brand. Buy your supplements in the sale, buy in bulk, use coupons, or shop at a store with
good prices. Always compare price with quantity. A larger package of supplement capsules will cost more money, but it is usually
better value for that money.
Most arthritis patients fear discussing
supplements with their physician. Most believe they will only hear bad news Not all physicians believe in or recommend
the use of supplements, but don’t be afraid to discuss this with your doctor. Many now embrace supplements, when
used with prescribed or recommended medicine. So, tell your doctor you want to try ASU to reduce your joint swelling, but
that you will continue to take your over-the-counter pain relievers for pain, as directed.
Why is it important to talk with your physician about supplements? Some can interact with common medications.
For example, the above mentioned Devil’s Claw can counteract with diabetes medication, acid reducers, and blood thinners.
Ask your doctor if the supplement you intend to take is risky with your current medications.
Most supplements come directly from nature, but not all things in nature are safe for everyone Some supplements
can have side effects. For example, Gingko can reduce disease flare-ups for some. However, it does have many side effects.
These can include headaches, upset stomachs, and dizziness. Examine the side effects for your preferred supplement and
compare. Are they manageable?
In short, many natural supplements can provide you with arthritis relief. But,
don’t run out and buy the first supplement you see at the health store. Opt for a supplement that will not interact
with your current medications, one that is affordable, one that has little to no side effects, and one that will treat your
troubling arthritis symptoms.
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Fitness Gyms of Rochester NY, Rochester Athletic Club and Weight Loss Plans of Rochester provide weight loss and fitness services to its members.
Fitness Club in Rochester, NY is a health and fitness center in Greece, NY. We have cardiovascular equipment, strength training machines and free weights. Call 227-4480 for more details on our weight loss program, $10 basic rate membership, fitness class membership and full membership packages.
Thursday, February 18, 2010
Too Much Sitting Dangerous Health and Wellbeing by Rochester NY Sports Club
7:16 pm est
There exists positive scientific research that moderate- to vigorous-intensity exercise plays an important protective role
in preventing cardiovascular problems, type 2 diabetes, unhealthy weight and several cancers. That's why doctors and
physical fitness specialists have consistently stressed the benefits associated with constant aerobic exercises to their customers.
reality, however, most individuals spend almost all of their own non-workout waking day in a number of non-active behavior
such as, driving a car, doing work at a desk, having lunch at a kitchen table, enjoying computer games, working with a laptop
or computer and viewing television.
Let us review some of the recent findings and harmful health outcomes of a
The Deleterious Results Associated with Excessive Sitting
The phrase sedentary hails
from the Latin word 'sedere', meaning, "to sit." A good number of men and women can sit for several hours day after
day. As a matter of fact, nearly seventy percent within the waking period of a majority of folks can be in a sitting behavior.
Initial researches of the risky effects involving extended sitting down started during the 1950s, when scientists
showed that middle-aged males in physically productive professions had a smaller amount coronary artery diseases compared
to adult males in physically sedentary professions (Morris & Crawford, 1958).
In a current analysis of 7,278
adult men and 9,735 women, in between the age range of 18-90 years; from a Canadian physical fitness survey, which summarized
that there is a substantial connection linking sitting and fatality rate from all causes counting cardiac diseases. Thereby,
a major find from the study is that physical activity fails to wipe out the ill effects associated with an excessive amount
of sitting. This is certainly accurate even when the person practices the existing minimum exercise guidelines from the American
Council of Sports Medicine of low to medium intensity exercise for 30 mins. daily. The top death rate numbers are obese adult
men together with adult females that devote nearly all of their waking hours sitting.
Do you know the Physiological
Mechanisms to Inactive Behavior?
A new study highlighted a significant reduction of lipoprotein lipase in the muscles
of the legs of lab mice. This particular enzyme is accountable for capturing fat triglyceride from the blood for use
by the system for energy. As a result, with consistent sitting, blood triglyceride levels start to soar higher, increasing
the dangers for cardiovascular diseases or CVD.
This particular phenomenon presumably, occurs within human beings
as well. Analysts notice a decline in HDL cholesterol (the good kind of cholesterol) associated with long intervals of sitting
on a daily basis. As a result, this early investigation demonstrates that sedentary behavior seems to have a considerable
effect on cardiac problems.
Analysts explain that this sitting behavior bolsters the principle that the human body
will accommodate to the physical behests (or lack of) bestowed upon it. In addition, analysts draw attention to the physiological
processes related with extensive sitting are dissimilar to the physiological rewards connected with long term aerobic exercise.
As a practical application let us evaluate someone who works (M-F) sitting before a computer for about 8 hours a day
along with viewing television and reading for 2 hours nightly. Here are recommendations to decrease consistent sitting at
1) Get up as well as march in and around the workplace about every half hour
2) Get up each time
he or she needs to get some water
3) If you need to use the restroom, march to the farthest toilet in the workplace
4) Continually get up and stroll in and around the office when chatting on the telephone
5) Think about
purchasing a standing desk. Most of these workstations could be adjusted. So, if the user gets bushed from excessive standing,
one can lower the work desk and sit on a chair or stability ball
6) For every coffee break, consider doing a short 5-minute
7) Stroll to co-worker's desks to talk with them. Abstain from emailing
For the 2 to 3 hours
of sitting before the television and reading ,consider some of these options:
1) Stand up and march in and around
during the station break and the beginning of every TV program
2) Obtain a cardiovascular contraption and run,
walk or ride it while sitting before the TV or reading a book
3) Stand up and do some non-strenuous lunges, alternating
leg balancing exercises, kneeling push-ups or squats every half hour or at the end of reading every four to eight pages
Researches bring to mind that non-active habits can be damaging to one's health. Individuals need to apply oneself
to this issue with inventive strategies to standing up and going about during extended periods of sitting.
increase your physical activity throughout the day for your health!
Rochester Aerobics Classes NY, Rochester Health Club NY and Rochester Athletic Club for Women NY provide exercise classes and fitness training to its members.
Athletic Club Rochester NY's 6-month personal training program is designed to optimize weight loss, muscle tone and energy. It includes 48 1-on-1 group personal training sessions with a certified trainer, a personalized diet, fitness assessment, weekly nutrition counseling and weigh-ins. You may choose from any 2 (evening or
day) sessions per week. Sessions are 1 hour long and limited to 4 participants.Gym memberhip is only an additional $100 during the 24-week program (a $50 savings). Click here for more information on this program.
Tuesday, February 16, 2010
Health Club Rochester Ny Assess Training Progress with Weight Lifting Logbooks
2:00 pm est
The errors and successes of weight training can be recognized and changed with the assistance of an exercise journal. All
novices start from a level they are most comfortable with, however, strength and body building are different from person to
person. Several lifters improve their physical appearance quicker than other lifters. Work-out journals can reveal the advancements
made, and the time frame required to achieve those results.
When discussing muscle building, the top three goals
seem to be power or strength, reshaping the body and muscle production.
You can determine whether or not you are
making strides in your gym work by keeping a personal fitness journal. The evaluation of an individual's gains is difficult
unless training logs are maintained habitually.
When the work-out log doesn't provide the physical impacts that
you wanted, you should correct your training program and identify the likely mistakes that you are making. For example, you
could be training too much or too little. These are common muscle building errors.
Weight training diaries
may be organized in various formats. The common record books are organized by training dates. Contained in these record books
are rows for the resistance or quantity of weights, the completed sets and the quantity of repetitions per set. An alternative
to this arrangement is to organize the personal fitness logbooks not by the workout dates but by the increases in weights.
Such weight lifting logbooks are very easy to get, just browse the Internet, modify it to fit your needs, then print it.
You can also click here to get a pdf file of our sample workout chart.
Incorporate a section in your logbook to jot down your weight 1x a week. Despite the fact that body weight is
not normally relevant for muscle building, it would be helpful especially if you want to torch fat and build muscle in it's
Always make room for a cardiovascular workout in your personal fitness diary. You can adjust your cardio
exercises in relation to your goals. For instance, analysis has demonstrated that the cardiovascular workouts decreases an
individual's performance when it is carried out before resistance training. Therefore, if you want more power in your
strength training, perform your cardio afterwards.
Be aware that your mood also influences your training. Record
the way you feel in your chart. This way, you can determine if your progress or regresses are affected by your mood.
The time of day also can alter your workout program. Case in point, if you noticed on your record book that at 5:00 pm,
you have more energy than at nine in the morning, it means that you should try to stick to that exercise hour.
relevant information can only be made if you examine the weight lifting journal entries for a number of weeks in a row. Let's
look into a realistic scenario and see how it has to be interpreted. While on your last exercise session, you pulled 205 pounds
in 8 sets. On your new exercise session, you still hit 205 pounds but with 9 reps. Should you stay at the same number
of repetitions and resistance, there would be little or no progress in muscle mass and strength. Therefore, you would
simply attain your present fitness level. In this scenario, if at 7 repetitions, you maxed out, this is a perfect time
to analyze your record book. Ask yourself: Did I workout at the same time before? If so, did it influence my power?
Did I have enough to eat? Did I leave enough rest between workouts? You can ask these questions and more.
training is not enough for complete muscle development, and many folks forget this important element. What you eat, rest,
hygiene and complete health are also as vital as your muscle development as well.
Personal fitness logbooks serve
as reference of your progress. An alarm signal should ring for anyone who attempts to attain great muscle mass hurriedly and
sloppily. Remember that in the absence of a clearly defined muscle building procedure or method, training journals can only
point to a few errors in training.
Health Club for Women in Rochester NY, Athletic Club Rochester NY and Weight Loss Centers of Rochester NY dedicate their services to fitness and health.
Make sure that your muscles remain hydrated.
You must drink plenty of water. Dehydration can happen quickly if you train hard. Dehydrated muscles, take longer to repair
itself than those that sufficiently hydrated. Drinking a sufficient amount of water not only increases your vascularity
(more visible veins), but will also help to quickly remove toxins from the body. Protein generates metabolic waste products
that must be dissolved in water. Without enough water, the kidneys cannot efficiently remove these wastes.
Get these tips and more when you meet with any of our certified personal trainers of Rochester NY -- FREE. Call 227-4480 for your free fitness consultation.
Tuesday, February 9, 2010
Low Carb Diet Tips to Keep you Motivated - Weight Loss Center Rochester NY
8:13 pm est
Planning to go on a low carb diet? Experienced dieters will reveal to you that the very first week is always the hardest.
A handful of dieters report that irritability, headaches, and lack of energy are just a number of the actual physical
difficulties of carb withdrawal.
Still, others state it's the mental challenge to stay clear of the staples that they've
grown accustomed to, for example, cooking rice, bread, pasta or potatoes with every meal.Rochester NY Health and Fitness Center
You will find that these
carb cravings may entice you into raising the white flag on your diet completely. Don't.
So how do you win the
battle against bread? Try these fantastic low carb diet suggestions:
Make Right Food Choices
the strengths of low carb diets is that you don't starve yourself.
The strength of low carb diets is getting to
eat very well as long as you steer clear of specific foods. This will help you to beat your carb cravings mainly because you’re
less likely to raid the fridge if you are not ravenous.
A proven way never to feel deprived is by switching a sugar-stuffed
treat like a candy bar with a small bag of peanuts.
And if you are a chocolaholic as am I, you don’t have
to by pass chocolate whatsoever since there are plenty of low-carb candies on the market that taste just as yummy as the sugar-loaded
ones – or even better!
Also you can follow the tactic of many veteran low carbohydrate dieters and maintain
a reserve of low-carb snacks in areas where they're likely to experience an attack of the munchies, for instance close to
your favorite chair or on your desk.
Keep the portions limited, just ample enough to cause you to feel that you've
had a goody, without really converting into a binge. Stock up on loads of small plastic bags or containers to manage your
One other tip: Prepare single serve, pre-measured treats ahead of time. If at all possible, do
this when you finish your meal. This way, you are feeling full and you are not tempted to pack more than you should.
Keep yourself busy
Many people eat not out of hunger but habit. You’re bored stiff, pressured, or
you’re killing time before you take on another thing on your to-do list.
Avoid temptation by keeping your
mind on things you enjoy. Many dieters know how to pass long hours without even contemplating food by starting a hobby like
scrapbooking. If you happen to be at work, and need something to keep you away from the vending machine, trun on your computer
and surf the internet until the snack attack goes by.
It has become routine to
make food the core of any recreational pastime: eating popcorn in the movies, going out to dinner with friends. That is an
idea we need to change. Try doing something brand new that doesn’t contain a food link to you, like tennis. While you
are still getting accustomed to the low-carb program, pass up the invitation to have drinks after work and invite everyone
to watch a play, hit the tennis courts, or attend an art gallery or a museum.
Get a diet pal
off pounds becomes more fun for people with a diet buddy to convey support, commend you for each lost pound, and even help
you hunt for the low-carb friendly places to eat in your area.
Don't know anyone? Nearly everybody is dieting these
days or at the very least is familiar with somebody who is. You may uncover a buddy or someone at work who is following, or
hopes to test, a low carbohydrate diet regime. Or you can look online for a dieter’s community forum to enroll in.
When you have a diet buddy, it will be a lot easier plus much more enjoyable to exchange recipes, help each other
through moments of weakness, and try out a restaurant and eat low carb without feeling pressured to fit in with the non-dieting
gang. You could possibly still have the carbo cravings, however it’s commonly more difficult to conquer two people’s
self-discipline than one person’s, rendering it easier to say no to temptation!
, Certified Personal Trainers of Rochester NY
and Weight Loss Programs of Rochester NY
provide members quality service in fitness.Rochester NY Weight Loss Program includes 48 personal training sessions with one of our certified weight loss personal trainers. You also have the option of adding a 6 month membership to Athletic Club of Rochester NY for only $100 more. You can take any of our fitness classes--Zumba, turbo-kickboxing, interval training, etc. and use any of our equipment at a fraction of our regular membership rate.
Rochester NY Weight Loss Program is valued at $900.00. Be sure you call now to book your free consultation. If
you qualify, the cost to you is only $75 a month. That's only $9.37 for every personal training session with a certified trainer. We dare you to find a better deal than that...and if you do, we'll give program to you for free. Because of
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Saturday, February 6, 2010
What are Triglycerides? by Weight Loss Program of Rochester NY
2:55 pm est
Meaning of triglycerides
Your body makes use of triglycerides for energy. It is a form of fat that the system forms
from sweets, alcohol, and overabundance of calories.
A small amount of triglycerides is be good for your health.
Your body uses it for energy. However, raised triglycerides can increase your chances of getting coronary disease and
could be a sign of metabolic syndrome.
Metabolic syndrome raises your likelihood for coronary disease, diabetes
type 2, and stroke because it is a combination of high blood pressure, raised blood sugar, too much fat around the midriff,
low HDL (the good cholesterol), and high levels of triglycerides.
What stimulates an increase in triglycerides?
A few examples of what causes triglycerides are:
type 2 diabetes.
* Hypothyroidism or non active thyroid.
* Kidney disease.
* Inactivity and overeating.
* Drinking a lot of alcohol.
A few medicines
that cause triglycerides to rise are:
* Birth control.
cases of elevated triglycerides run in families.
How to arrest elevated levels of triglycerides:
these five basic practices for lowering the levels of your triglycerides and enjoy better health.
Get your body
moving! Because elevated levels of triglycerides mean higher quantities of fats stored in the system, you definitely must
tap the potential energy by increasing your physical activity.
Even light exercise can elevate your fitness level.
Using the staircase in place of taking the elevator or walking to and from work rather than riding are better options. You
may also reduce triglycerides by carrying out your daily chores, like doing the dishes.
Pick the healthy foods
to eat since research has shown that the wrong food could bring up levels of triglycerides. If you go from vegetable oil to
canola oil, you would make a lasting impression on your diet. Digesting more fruits and vegetables will also lower your
One excellent way to decrease calories and refined carbohydrates is to plan meals at home.
Consuming foods that are rich in omega-3 fatty acids, dietary fiber, salmon and/or flax seed will lead to an improvement in
Consume a lot of water instead of over eating. You definitely must drink 8 to 10 glasses of water
daily to keep your stomach full in lieu of running to a snack machine. Sometimes your body is just thirsty and your mind mistakes
it for hunger. Drink water and wait 10 minutes. If you are still hungry, then eat.
that vitamin B3 is capable of decreasing triglycerides in the body. This vitamin could be found abundantly in foods, such
as chicken, milk, eggs, carrots, tomatoes, nuts and mushrooms. This specific vitamin is known to have a special role in energy
metabolism. Consuming large amounts of vitamin b3 supplement is one other way to bring down triglycerides.
means consuming more calories than needed. Overeating is one of the quickest ways to raise triglyceride levels. Eat small
meals throughout the day. Don't miss eating breakfast; you will over eat later on because you are starving. Your system's
internal cues provide the feedback you need to let you know when you should eat and when to stop. Listen to it so you do not
Do your very best in picking better food choices and avoiding refined, processed, and sugary foods.
These approaches have all been proven to help reduce triglycerides. If you practice these suggestions, you will be
on your way to getting a healthy body.
Rochester Health and Fitness Center NY, Rochester Fitness Gyms and Personal Training for Women in Rochester NY dedicate their services to fitness and health.
You can achieve the results you desire. To
help you, we at Personal Trainers of Rochester NY, have created an exclusive 24 week program called Fit for Life. It is a personalized nutrition program based on your
body type; You DON'T have to starve yourself!
We will show you techniques to turn your body into a fat burning machine hours after you’ve left the gym.
This is REAL personal training where the trainer works with you for your entire session.
Call 227-4480 for your free fitness, no sales pitch
consultation. Ask for Grace or Sam.
It also includes a fitness, body mass and body fat assessment, and weekly
Thursday, February 4, 2010
6 Indicators of Good Fitness and Health by Rochester Gyms
6:39 am est
Wow! So you have 6-pack great looking abs. But are you sure that you are really healthy? Usually, you would gauge someone's
health by their looks. A 6-pack, however, is not the only way to judge how healthy and fit you are. Read more...
Body mass, or how hefty (or thin) you are, is not always the most adequate index of how healthy an
individual is. Doctors use the body mass index or BMI to quantify somebody’s weight against their size. BMI is
a result of kilograms/meter squared. When the BMI is between 18 to 25, it is almost always considered healthy. Underweight
BMI is less than 19, overweight BMI is between 25-30 and obese is 30 or more.
An individual who is athletic and
muscular will have a BMI greater than 25 and be labeled as obese. BMI is also an inefficient barometer for children under
16 years of age. What should be used instead, is the teen's age and probability for growth in lieu of using the height vs
weight ratio. If a child is adding on poundage too quickly for his or her age or if the teen is not gaining enough weight
or not getting taller, this would be a better indicator for determining good or poor health.
The Shape of the Body
Body shape could also be a measure of good health. Medical doctors also look at waistline dimensions because they know that
"round" individuals carry extra fat around their midsection. This means that these people are at a higher exposure
for cardiac disease and other obesity-related diseases. Taking notice of one's waistline helps avoid atrocious eating habits
and insufficient exercise because someone with a midriff size of more than 35 inches has increased risk for stroke, type 2
diabetes or heart attack.
Tanning or over exposure to the sun could age the skin and increase
the risks for skin cancer. Therefore, one's skin condition is also a good indicator of good health. Get the opinion
of a dermatologist for any unusual skin spots. Use sunscreen for protection against harmful ultraviolet rays when exposed
to the sun for an extended period.
Health of Your Gums and Teeth
When you brush your teeth, check your spit.
Bleeding gums often point to vitamin deficiency and dreadful oral health. Gum disease may be a harbinger of cardiovascular
problems. Blood from your gums is also one of the earliest and most common signs of gingivitis.
twice a year, one has to see an oral hygienist to removal plaque. With better daily oral hygiene habits and a healthy and
balanced diet, gum diseases is reversible and preventable.
Studies reveal that gum disorders may be connected with
heart disease and diabetes. The chances of someone dying from a heart attack is two times greater for men and women who have
gum disease and tooth decay and also have three times the chances of having a stroke.
Dehydration and Dried-up
If someone's lips are cracking and dried-up, it could be a sign that he or she is dehydrated. When you are dehydrated,
your body removes the moisture from your skin making it look dried-up and decrepit. Dehydration could also cause headaches
Finger and Toe Nails
Keep an eye out for your toe and finger nails. Yellow, brittle and
nails with ridges are apparent indicators that the nails are in awful health. Unhealthy looking nails may be indications
of fungal infection, an odd level of oxygen in the blood as well as kidney disease or a vitamin deficiency.
that you are muscled enough to parade those six-packs, you can still dig for yourself an early grave if you disregard the
other signs of awful health.
Rochester Athletic Club NY, Rochester Health Club NY and Rochester Personal Trainers NY dedicate their services to fitness and health.
At $10 a month, Rochester NY Fitness Club's starter package is a real bargain for the cardio enthusiast and fitness novice. Membership includes unlimited use
of all cardiovascular equipment, Nautilus Nitro and Hammer Strength Circuits in the main area and the mini-gym.
Monday, February 1, 2010
Rochester NY Weight Loss Management on Causes and Cures for Obesity
5:40 pm est
What are the Causes and the Cures for Obesity? Tips from Rochester NY Weight Loss Management
We are all focused
on a very stimulating subject these days, and that subject is about obesity. There is certainly adequate reason for this because
in accordance with studies, roughly 1/3 of the American population is fat. However, is currently being overweight exactly
like being obese? Most individuals usually believe so. Let's look at various facts.
Over weight, as the term
states so, is possessing an excessive quantity of bodyweight in your body regardless of whether it is fat, muscle, water plus
bone. Your own weight is compared with the normal poundage of those people of an equivalent sex, height and also build.
You are consequently regarded either fat (or not) depending on where you stand on the comparison index or chart. Being obese,
however, is when only your own body fat is calculated in comparison to other individuals with a similar gender, height as
well as build.
Generally there are quite a few people who might be regarded as heavy, but not necessarily obese.
In reality, however, should someone be significantly heavy, the individual would most likely be considered obese.
Some obesity facts are quite staggering. For instance, studies have shown that morbid obesity is the fundamental reason
of psychological, physical and interpersonal troubles in most obese individuals. Practically seventy percent of cardiac individuals
are morbidly obese. It also doubles the possibility of somebody developing cardiac disease, high blood pressure, diabetes
type 2 and quite possibly death.
Severe depression as well as decreased self-esteem due to being obese are two
main implications of morbid obesity in numerous persons as well.
Just what could possibly be the causes for morbid
obesity? One particular obvious answer would likely be the poor eating habits of which some individuals are likely to conform
to. The reasons include convenience, price and occasionally pure laziness.
Commercials involving fast foods
tempt many people with busy schedules to purchase their mass marketed products for comfort, speed and convenience. Numerous
fast food meals possess substantial fat levels, and are also prepared with refined carbohydrates. Meals high in fat
in addition to processed carbohydrates are more than likely to cause obesity.
The causes of weight excess are fairly
straight forward. Any person accumulates body fat when a person eats far more calories compared to whatever a person disposes
of. In short, fast foods and hardly any physical activity result in almost 6 million people in the U.S. to become obese.
Nevertheless, there are many other variables which could possibly cause obesity aside from over eating and insufficient
physical exercise. Medications such as anti-depressants plus corticosteroids and medical conditions such as hypothyroidism
are generally known to trigger unhealthy weight in people.
Another contributing factor that none of us have influence
over, would be genetics. A few studies show that a few individuals are much more vulnerable to becoming overweight or obese
compared to others, just because they have some form of genetic affinity toward becoming overweight.
weight in America could be addressed and cured. This may demand a stringent diet program superior in lean proteins and soluble
fiber and low in fat and refined carbohydrates. Lowered calorie intake in addition to energetic workouts would most
likely assist an individual to get rid of the excess weight.
Here are simple approaches to enhance one's physical
activity: take the stairways, clean the automobile, walk during the coffee or lunch time break, move while conversing on the
telephone, walk in place while enjoying television or maybe ride a stationary bicycle while reading.
surgery and implanting an adjustable stomach band are other extreme methods which quite a few morbidly obese men and women
have done, so as to lose fat. Keep in mind, however, that these kinds of drastic measures usually are recommended for
folks who are a hundred pounds over weight along with a 40 or more body mass index. There is also a financial dilemma associated
to almost all these kinds of medical treatments since they come with a high price tag. Also, several insurance service
providers may not cover or only partially cover the expenses. Besides, there is always the probability of critical complications
from the surgical procedure.
These surgeries, however, would become useless if you do not go through an adjustment
in your way of life and eating routines. Thus, what an individual consumes and how much a person consumes ought to be something
an individual should always be mindful of.
Weight Loss Management in Rochester NY, Rochester NY Athletic Club for Women and Fitness Weight Loss Rochester NY provide exercise classes and fitness training to its members.
Rochester NY Weight Loss Management's 6-month program is designed to optimize weight loss,
muscle toning and energy. It includes 48 1-on-1 personal training sessions with a certified trainer. Sessions are 1/2
to 1 1/2 hours long and include a personalized diet, fitness assessment, weekly nutrition counseling and weigh-ins. Gym memberhip
is only an additional $100 during the 24-week program (a $50 savings). Click here for more information on this program.
Thursday, January 28, 2010
Basic Pilates Work Out Program at Rochester NY Health Club
3:36 pm est
Pilates training was established by Joseph Pilates in 1920. The fundamentals of this form of physical exercise is the stress
on the toning up of muscle elasticity and core. Fans delight in the Pilates physical exercise model because of the suitableness
it brings: so, retirees, expectant women or individuals who require physical overhaul can practice it in perfect wellbeing
and enjoy its rewards. Plus, everyone desperate to promote healthfulness may benefit from the betterment caused by this technique.
Bar none, Pilates exercise hinges on the employment of the core muscles, which are made up of the back and abdominal
muscles. If you are able to fortify these muscles, they'll work well with the other extrinsic muscles which reinforce the
back, ensuring smoothness of motion. Hence, the condition of the core muscles reflects the health of the whole torso. This
is also the reason why a number of patients with back pains get relief by attending beginner Pilates programs.
unrivaled Pilates physical exercise stresses the need for training the right way without any emphasis on movement repetition.
If the entire workout is carried out with correctness and completeness, then the aftermath is likely to be more than just
With a Pilates training regime, the whole body will encounter beneficial assistance.
for a Pilates workout are counterbalanced and quite slow, which makes the workout rewarding for everyone irrespective of their
strength. The stableness that the torso is provided with during the training, affects not just the state of the muscles but
the flexibility, the posture and the balance. A note has to be made here that it is recommended to apply any Pilates exercise
program with the tutelage of a professional certified coach.
Below is a set of Pilates work outs. They are workouts
that teach the elementary movements upon which Pilates workouts are constructed. Apply these Pilates twist and turns before
you begin any training routine.
Neutral Spine, Rest and Starting Position
exercise to find the spine's neutral position is to flatten the lower back onto the mat, thereby creating a flattened back.
Soon afterward, release the back to structure it into an arch. Hence, the 3 curvatures of the spinal column are in their
natural post within these two points. This will be the kick off stance from which we will do the rest of these basic routines.
The Basic Move:
* Go on your back with your arms by your sides. Bend the
knees. Your legs and feet are parallel to one another, about shoulder width apart.
* Exhale and operate your abdominal muscles to flatten the lower part of the spine toward the
* Breath in to discharge.
* Breath out and pull your lower back up, creating
a small round of your lower spine.
* Inhale to release.
Nodding head is a prolongation of the spine that we aim for in Pilates. It is an essential area of many Pilates workouts
that articulate the spine in forward twists and rolling workouts.
* Begin in the basic move
* Breath in to stretch the spine and tilt the chin down toward the chest. Your head stays
on the mat.
* Breath out when you return to your neutral pose
* Breath in
to turn the head back a trifle
* Blow out when you get back to the natural position.
Arms overhead is about keeping your alignment as your torso is confronted by your arms moving overhead.
It helps as well to increase your movement in your shoulders.
* From your basic move position, inhale
while you move the fingertips up to the ceiling.
* Blow out as you position your arms down to the
mat to your back.
* Breath in while you move your arms up once more.
out as you release to the mat.
Hints: Try to keep your abdominal muscles engaged. Try not to make the movement
of your arms influence the position of your ribs.
The Angel Arms Pose:
Though it contracts
different muscle groups, angel arms, similar to the arms over move, helps you fulfill your understanding of the way to use
the shoulders and arms and not sacrificing your alignment of both your ribcage and back.
* From your
standard pose, breathe inward as, the arms swing out to your sides by the mat.
* Blow out when you
get your arms back to your sides.
Suggestions: The abdominal stay working. Your ribs stay down. The shoulders do
not go up with the arms. Hold them away from your ears.
Clockward Motion of the Pelvis
unobtrusive, however greatly informative pose, clock-ward motion of the pelvis develops awareness of pelvic position and strengthens
the muscles necessary for pelvic stability.
* Picture a clock placed flat on your lower abdominal
muscles. The 12:00 is on your bellybutton, the three o'clock is your left hip, the six o'clock is at your pubic area, and
the 9:00 is your right hip.
* Using your abs to begin and control the movement, successively position
around the clock pulling first the 12 down, then circle around to the three, six and nine.
Hints: This is a tiny
pose. The hips don't pull away from the mat or floor. The idea is to circle the pelvis without compromising the stability
of the rest of your body.
Being able to move your leg in the hip socket while
not affecting the stableness of your pelvis is one of the most significant goals of folding knee motion. This type of movement
is essential in all sorts of motions that we accomplish in our daily life, such as sitting, walking and lifting.
* From your starting pose, on a breathe in, believe that you are employing your abdominal to raise a leg off the mat. Have
a deep crease at your hip.
* Blow out and put back the foot to the mat. In doing this, make certain
to use abdominal control. Try not to let your thigh take over.
Suggestion: This is about getting a deep fold at
your hip so do not let your hip go up with the leg. Keep your tail-bone secured to the floor.
People with physical
challenges must solicit the assistance of a professional Pilates trainer and join some kind of Pilates workout program. Statistics
indicate that the respite of people with post-traumatic physical manifestations is more responsive for patients who use the
Pilates recuperation methodology. The elasticity and adaptation of the work outs permit each trainee to develop at at his
or her own pace with no challenges at all. There are no dangers, no painful sensations and very small fees to join a health
club. Do it for your health!
Rochester NY Pilates Fitness Classes, Pilates Programs in Rochester NY and Rochester Health Club NY devote their services to keeping their members trim, fit and healthy.
Offered Mondays and Wednesdays at Rochester Health Club NY, Pilates is a safe, sensible exercise system using a floor mat or equipment, that will help you look and feel your very best. Pilates improves core strength, flexibility, agility and economy of motion. It can even help alleviate back pain and other chronic
ailments. It builds strength without excess bulk, creating a sleek, toned body with slender thighs and a flat abdomen. It
teaches body awareness, good posture and easy, graceful movement. Pilates improves flexibility, agility and economy of motion.
Tuesday, January 26, 2010
How To Lose Belly Fat Effectively with Diet by Personal Trainer Rochester NY
6:10 pm est
Are you one of thousands of people who yearn to do away with belly fat? Well, if you are, then you should choose between
the thousands of tips obtainable in magazines, on the internet or on TV discriminately. Yes, it is clear to anyone why you
are unhappy about the fat belly hindering your moves and destroying your body image, but be sharp and do not rush into any
diet program blindly.
Losing fat around your mid section presents not only a pleasing appearance but a health issue
also. Physicians are more and more worried about the liabilities caused by obesity, high cholesterol levels and numerous ailments
caused by eating junk food. Fat around the mid-section represents deposits of stored fuel for energy, that can be removed
if one torches more calories than one takes in.
Diet alone is not sufficient to get a flat mid-section, and the
changes in your eating habits is the most serious challenge you have to go through during this period. You must
also increase physical activity or exercise along with changing your diet.
Once in a while the conflict you have
to fight takes years, while in more fortunate cases, you will be able to get rid of belly fat in a small number of weeks.
How quickly or effectively someone eliminates calories depends on a number of circumstances: number one on this list is the
extent of the fat deposit on top of the waist.
There are good and bad foods, and these apply to carbs, proteins
and fats. Eliminating fat storage around the tummy can be accomplished by manipulating your eating behavior and beginning
a nutritional program which contains only wholesome ingredients. These are a few proteins, carbohydrates and fats
you should change your diet into for the first two weeks to start off your fat-burning program.
Food high in good protein
Veal or Beef - lean cuts, such as sirloin, tenderloin, top round
– Cornish hen, turkey bacon (limit to 2 slices per day), turkey & chicken breast only
Seafood – any shellfish
Pork – boiled ham, Canadian bacon, tenderloin
Luncheon meat – fat-free or low-fat only
(fat-free or low-fat) – 1-2% or fat free cottage cheese, American, cheddar, cream cheese substitute, -- examples are
string, provolone, dairy free feta, parmesan
Nuts – peanuts limit to 20 small, sugar free peanut butter limit
to 1 teaspoon, pecan halves limit to 15 pcs., pistachios limit to 30 pcs.
Eggs – whole eggs unless limited by your
physician, egg substitute, egg whites are unlimited
Tofu – used only low fat, soft and lite varieties
Legumes and Vegetables – all types of mushrooms and lettuce, beans (Italian, kidney, lentils, lima,
pigeon, soy, split peas, wax, black, butter, chickpeas, green), collard greens, cucumbers, eggplant, artichokes, asparagus,
water chestnuts, zucchini, snow peas, spinach, sprouts, alfalfa, turnips
Oils, Fats and Spices
Fats – oil, canola, olive oil, all spices that contain no added sugar: broth, extracts (almond, vanilla, etc), horseradish
sauce, butter spray, pepper
Don't try to burn belly fat by setting extremely difficult goals. If you made up your
mind to torch body fat in 7-10 days, this will put the body through lots of stress, and all sorts of maladies will become
your main accomplishment instead. If things are done too rapidly, the body may have problems adjusting to the new stimuli,
and all types of discomforts will manifest: anxiety, fatigue, diarrhea, poor memory and and so on and so forth. Therefore,
pick those ways to eliminated body fat that is best for your physical condition, age and physical structure.
aware of quantity of food that you eat in addition to changing the quality of foods that you eat. Hence, fat, protein and
carbohydrates consumption have to be decreased if you want ways to decrease belly fat.
Normally, results become
apparent within a fortnight of diet and proper physical exercise, with your diet extending as long as you deem necessary.
But you can try to remain in your new diet program permanently to stay fit. Do not try to achieve impressive weight loss rapidly.
The best of luck!
Best Gyms of Rochester NY, Rochester NY Reduce Weight Programs and Rochester NY Fitness Membership offer services to keeping members fit and healthy.
A Taste of Pittsford is a fund raising event organized by the Rotary Club of Pittsford to raise money for Camp Haccamo and other charitable organizations. Pittsford Restaurants and Rochester distilleries and wineries offer tastings along with live music, free valet service and a silent auction in Rochester.
Friday, January 22, 2010
Protocols of Chemotherapy Treatments by Fitness Club Rochester NY
11:38 pm est
This article and a series of blogs on cancer treatments and support for cancer
patients and family members are dedicated to our Health Club Rochester NY members who are currently undergoing cancer treatments
Although the staff at Athletic Club Rochester,
NY physically cannot be with you while you fight your battle, in spirit we support and pray for your speedy recovery.
you comprehend how distressing it is to watch someone dear to you shattered by the battle with cancer? And it all has to do
with the awareness we have of cancer and with the severely vicious chemotherapy remedy administered to patients diagnosed
with this malignant disease. All types of treatments and curative approaches are available. However, almost all of them
revolve around the types of chemotherapy treatment.
An assortment of solutions are possible starting with the variety
of treatments. However, each and every one has its down side. When deciding one from the a number of varieties of chemotherapy,
the oncologist takes into account the site of the cancer, the patient’s health condition, size and stage of the disease.
It is rather disconcerting and pointless most of the time to go through all the sorts of chemo. However, there
are people who find such a list both informative and useful. It involves antineoplastics, topoisomerase inhibitors, anti-tumor
antibiotics, alkylating agents, alkaloid drugs and more. Everyone of the drug classes mentioned above may include dozens of
kinds of medications out of which the doctor makes the selection.
Out of the many kinds of chemotherapy treatments
the oncologists determines the correct protocol based on the reaction of the patient to the treatment. These response rates
are based on studies analyzing the treatments and the success of the treatments. Statistically speaking, if the response rate
of a group of patients is 70% during the treatment for a certain type of drug, it means that only seventy subjects have responded
positive statistics to a particular medication.
The other 30% may not react at all to the medication or may
have the minimally expected results which are unsatisfactory from a medical point of view. In that case, the oncologist
has to decide quickly and point the patient to another form of treatment that could have a better effect.
it up, the utilization and decision to which kind of therapy are tricky. Doctors should frequently monitor and administer
tests to their patients in order to make the most advantageous of decisions at the right time of every stage of the disease.
This line of industry involves a great deal of accountability and carries lots of emotional burdens because somebody’s
life may depend only on the physician’s judgment.
RAC for Women, Health Club for Women in Rochester NY and Personal Fitness Trainer Rochester NY provide exercise classes and fitness training to its members.
Thursday, January 21, 2010
Personal Trainer Rochester NY Takes on the Advantages of Organic Foods
9:43 pm est
The advantages of organic foods become obvious to anyone bothered by the downside of highly processed food. When we refer
to the difference between conventional and organic food, we don't necessarily imply the one between an apple grown organically
and another regular one. We should actually stress out the health benefits of organic foods first and foremost.
Several consumers suffering from some form of chronic illness or even cancer, choose organic foods as safer and more health
oriented than conventional products. Although lots of people claim that there is little difference in terms of nutrients,
the absence of hormones and chemicals from organic food works great for the promotion of a state of well-being. Lots of consumer analyses do not refer to the difference in nutritional value, there are studies however that indicate superior
characteristics and more benefits of organic foods in the first place.
There are more trace minerals, superior
amounts of vitamin C and considerably more anti-oxidant substances, and this is to count just a few of the benefits of organic
foods. A report issued by the US Department of Agriculture indicates that there has been a significant decline in the minerals
levels of meat, dairy and vegetables since 1940 in terms of regular non-organic crops. The fact that nowadays we store food
extensively and we treat and process the products so much contributes to an alteration of the nutritional value.
Surprising benefits of organic foods include the higher content of dry matter. Under the influence of fertilizers, there
is a higher water retention in fruits and vegetables. Thus, a non-organic apple gives less food than an organic one. Nevertheless,
besides the different amounts of nutrients, there are other advantages to organic food.
First of all, virtually
no pesticide residues can be traced in organic products. Even if conventional food producers say that no health threat can
be identified for pesticides, one doesn't have to be an expert to know that the ingestion of anything chemical cannot help
or be 100% safe for the system. The benefits of organic foods are much insisted on at present, with more and more people choosing
them instead of conventional foods. In time this preference will definitely trigger a shift of the market and even a redefinition
of the standards that define organic food in the first place.
Athletic Club Rochester NY is a health and fitness center in Greece, NY dedicated to keeping you healthy and fit. Personal trainer Rochester NY is always available to answer any questions you may have on weight loss, exericse, diet, body building and more. Visit Health Club Rochester NY at 1942 Ridge Road West in Greece, NY.
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