July 2019 - Fitness Inside Out

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17 July 20190

 

When I was searching the web for Healthy Beef Stroganoff, I found this great recipe from Taste.com.

Normally Beef stroganoff is laden with cream and carbs either mash potato, noodle or rice. What I like about this recipe it uses Zucchini noodles and is served with green beans, keeping it low in carbs. The creams is low fat sour cream, so you still get the silkyness of the cream but with less calories.

Get the Recipe from Taste.com – Healthy Beef Stroganoff


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16 July 20190

Spot reducing belly fat sounds great but in reality, you can’t lose weight from one area — whether it’s your stomach, thighs, or butt — with a specific exercise routine. That’s the case even if your exercise targets the muscles in a particular area. As you lose weight it can come off any part of you your body and normally the you’ll lose weight first where you put it on last.

However, if you want to try to reduce belly fat, core exercises and diet will help you to trip your body.

Here is a great Swiss Ball Workout that will get you going.

Want to learn more about working out on a Swiss Ball – “Get on The Ball”  by Kerrie Hains. There are hundreds of exercises depicted with correct technique and progressions explained.


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4 July 20190

Here are some weight loss tips to kick you off this winter. I always remind my clients in winter that summer bodies are made in winter. I suppose it is a way to explain that for most people weight loss is a 6 month journey.

If you are serious about losing weight you need to have a plan how you are going to achieve it. If you don’t have a personal trainer to keep you on track and motivated here are some Weight Loss tips to keep you motivated to achieve your goal.

Visualization of Why. 
The reasons you choose to lose weight are varied, from a special event like a wedding or holiday, health reasons, to be more active in your kids life or to feel better about yourself. Visualization reminders are a great way to keep you focused on what you want to achieve. Create a vision board with images of that summer holiday or place inspirational quotes on the fridge, bathroom or computer screen. Keeping the reason why at top of mind will help you keep focused.

SMART GOALS
Having measurable markers along the journey is critical in keeping focused. While it is great to say I am going to lose 10kgs, if it is unrealistic it will zap you of your motivation. Many clients come to us with a goal to lose weight for a wedding etc. As personal trainers we will convert this into SMART goals.

– Specific
– Measurable
– Achievable
– Relevant
– Timely

For example we would convert the basic goal of losing weight to ” I want to lose 10kg in 24 weeks so I can look and feel great for my daughters wedding.”

Incremental Steps
Once you have identified the end goal next step is to workout how to get there. Personal trainers are highly qualified in this area, understanding the basic steps of energy in energy out to lose weight. If you don’t have a personal trainer you can get by help using online tools such as Myfitnesspal app to help you track calories and log activities.

Start with set a plan to do some regular activity each week, set time aside each week ie 2 to 3 exercise sessions per week. This could be as simple as going for a morning walk for 20 min twice a week or swimming or evening running. Increasing your current exercise activities and reviewing your calorie intake with a plan to increase over time.

Record The Results

Keeping track of your result provides immediate feedback on how you are going. There is nothing more motivating than seeing results, however it also can help in managing the set backs so you can get things back on track.

Celebrate the Wins

Now I am not saying go out and have a big celebrational dinner,  however if you do not acknowledge your accomplishments its easy to lose motivation. For example it might be new training shoes, netflix movie or a massage.

If need more weight loss tips or are lacking motivation please do not to contact a Fitness Inside Out personal trainer to help you.

Find a Personal Trainer 


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4 July 20190

Is Roast Chicken Fattening? Like most most foods everything in moderation. If you are like our family we tend to only have a roast chicken on a Friday night perhaps once a month. The key to reducing the fat content is how you prepare it. When cooking the roast chicken here are some simply ideas to reduce your fat intake.

  1. Remove the fat from the chicken from the cavity and under the skin before cooking.
  2. When cooking place the chicken on a rack and most of the fat will melt away.
  3. Butterfly the chicken and cook on a BBQ
  4. Poach the Chicken, first, then roast. This technique is used in Asia and is very yummy.

Is Roast Chicken Fattening? – Recipes

Twice Cooked Asian Chicken

Perfectly Cooked Chicken

BBQ Butterflied Rosemary Chicken

 


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1 July 20190

Clients often ask “Does exercise increase your immune system?”

Having a regular training session could mean catching fewer colds. Research shows that after exercise, your body produces more antibodies that attack foreign invaders like bacteria or viruses. A few hours after you complete your training session, your body returns to normal.

In one study in the American Journal of Medicine, women who walked for a half-hour every day for 1 year had half the number of colds as those who didn’t exercise. Researchers found that regular walking may lead to a higher number of white blood cells, which fight infections. In another study, researchers found that in 65-year-olds who did regular exercise, the number of T-cells — a specific type of white blood cell — was as high as those of people in their 30s.

However, it appears that the more often you exercise, the longer those antibodies circulate in your system. David Nieman, DrPH, of Appalachian State University in Boone, North Carolina, says his studies have found that subjects who walked with some moderate intensity for 40 minutes a day had half as many sick days from colds and sore throats than those who didn’t exercise.

The idea of does exercise increasing your immune system is enticing, but is yet to be proven as a stand alone reason. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.

Your first line of defense is to choose a healthy lifestyle.

  • Eat a diet high in fruits and vegetables.
  • Exercise regularly.
  • Maintain a healthy weight.
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep.
  • Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
  • Try to minimize stress.

 

If you would like to learn how a Fitness Inside Out Mobile Personal Trainer can help you, contact us today.