HONESTY

What do you see when you look in the mirror? The image you are projecting is likely not what everyone else is seeing. When we look at ourselves, our minds eye adds in all the little extras that we know about ourselves, the history, the insecurities, the sadness or happiness, the comments someone may have made to you, whether positive or negative, the amount of times you got to the gym, what you ate, what you may have drank. You see the blemishes, the wrinkles, the few gray hairs, maybe the dark circles under your eyes or the puffiness from last night. Are you disappointed? Are you depressed? Or are you satisfied with what you see, baggage and all? Be honest, its just you that you are conferring with.

There are many ways to fix what’s going on with your reflection. The seemingly obvious place to start, is the gym. If you could just work out a little more often, a little more intensely, maybe even hire a personal trainer to push you toward your goal. If you could just cut out some of the bad habits and channel that energy and budget into doing something for your body that could really make a difference. Well, here’s a shocker, coming from me, a gym owner: the gym is not the answer…. At least, this is not the reason why you should be coming to the gym. Fixing only the outside will do nothing for you long term.

The way to really fix what’s going on in that evil piece of glass, has to start with honesty. Most of the ugliness you see is only in your mind, but when you are drowning in your own KoolAid, it doesn’t take long for others to see you that way as well. Change the way you perceive yourself, and others will follow.

· Admit that we all have flaws. Who cares? Are you a better or worse person because you have a blemish on your chin?

· Recognize that there is limited time in the day. Vow to organize and prioritize your days a little better in order to reduce stress.

· Make sleep a priority. When we are tired, we look terrible and become very pessimistic about our outlook.

· Clear your conscience. Have you wronged someone and the thought looms over you every day? Are you leading a truthful life? Coming clean will do wonders for the way you view yourself.

· Become a giver. Participate in something that benefits others, whether its your community, the animal shelter, the local school, library, or a friend in need. Build up your arsenal of good karma.

· Exercise! The rush of endorphins will leave you feeling refreshed and ready to tackle the rest of the day. You will sleep better, improve your attitude, and feel accomplished.

Taking an honest look at ourselves and being satisfied with who we are, not the way we look, is the only way to presenting a beautiful, complete package. The best thing, is you don’t have to wait until New Years, your birthday, or the beginning of next month to get started. You can do it today, you can do it NOW. Go take a look in the mirror…. What do you see?

Andrea Shelby

Owner Federal Hill Fitness / MV Fitness

TAMING YOUR SWEET TOOTH

The truth is, we all have cravings, whether it is for chocolate, ice cream, a donut, etc. Many clients, unfortunately, believe that in order to stay fit and healthy, they need to ignore theses cravings. And as a consequence, many of these same clients find themselves inhaling the chocolate bar AND the pint of ice cream the next day.

Here are a few simple ways to help cure your sweet tooth cravings:

1. Try fresh fruit

A mixture of seasonal berries, including blueberries, strawberries and raspberries will not only curb your sweet tooth but is also a great source of filling fiber and powerful antioxidants.

2. Grab some gum

If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum. Research has shown that chewing gum can reduce food cravings.

3. Fill up with Greek yogurt

Greek yogurt is packed with calcium and live bacterial cultures. Avoid flavored yogurts with unnecessary sugar and cinnamon, a zero-calorie topping, or honey for a low-calorie alternative instead. Use a tea cup for your yogurt to make sure that you don’t overdo the portion size.

4. Munch on dark chocolate covered almonds

Dark chocolate covered almonds are a favorite treat among my clients. Eating almonds has been proven to reduce heart disease risk and lower cholesterol. Enjoy just a few of these and see your sugar craving melt away.

The key to maintaining a fit and healthy lifestyle is to listen to your cravings and keep them in check to avoid uncontrolled snacking. Remember, food is not our enemy.

Article provided by BODYbyDONAVON

The Benefits of Sleep

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Sufficient sleep is increasingly being recognized as an essential aspect of health promotion and chronic disease prevention. Studies, however, suggest that more Americans are getting an insufficient amount of sleep (many of us are sleeping less than six hours a night) … Continue reading →

The Importance of Core Strength Exercises

Almost everyone at some point in his or her life experiences back pain that interferes with work, routine daily activities, or recreation. Americans spend at least $50 billion each year on low back pain, which is the most common cause of job-related disability and a leading contributor to missed work. Other than headache, it is the most common neurological ailment in the United States.

Fortunately, there is something you can proactively do that may remedy or prevent such injury without surgery or medication. Studies have shown that core strength exercises and training to be one of the most effective remedies and prevention methods to back injury.

What is your body’s core? Simply defined, it is the section of your body from your arm pits to your hips. Your legs, arms, and neck are extensions from this core, which provide you with mobility, strength, reach, and some degree of flexibility. The core, however, provides your stability and internal strength for each movement. It is, therefore, important to incorporate core strength exercises into your fitness routine to prevent future chronic back problems and improve your overall health.

Article provided by BODYbyDONAVON

Maximizing Energy Expenditure During Workouts

As a trainer, I watch people work out on a regular basis at the gym. Many of them follow the same exact workout routine each time. I give credit to these people for working out and being consistent. I know, however, that following the same routine will not provide these people with the results they are striving for.

Repetitive exercise or routine is perfect if you are training for a specific event. Take a professional marathon runner for example. Marathon runners train by simply running.

Why is this? Repetitive exercise is used to condition your body to become efficient at a given exercise. The end result that a marathon runner wants to achieve is for the body to burn fewer calories so that there is energy reserved to finish off the long race.

If you are one of those people who holds fast to the same workout routine each day, you probably noticed that you achieved visible results early on, and then experienced a “results-plateau” within a few weeks. This is because your body was challenged in the first couple weeks, but then quickly adapted to the routine. In the latter weeks you were burning fewer calories per workout and/or were able to perform the exercise easier, which meant that you were not achieving the same fitness gains.

The majority of gym clients are not marathon runners. They want to burn as many calories as possible during a session. The key, therefore, is to consistently change your daily program so that your body never adapts to a specific exercise. The end result for you is that you maximize the amount of energy expenditure during each session, which quickens your results and stops the results-plateau.

Sponsored By MV and Federal Hill Fitness

GUY CRAGWELL
CERTIFIED PERSONAL TRAINER
Voted one of Baltimore’s Best Trainers
Gcragwell@mvfit.com

RELAX!

We all have places to go and people to see. We are on a constant rush from one “important thing” to the next. Most of the time, it seems like there is not enough time in the day to get even a fraction of what we need to get done, done. That doesn’t mean you can’t make strides to change that pattern by learning how to slow down. Lower your stress, increase your patience. Having patience increases your ability to make good decisions, be fair when you evaluate difficult situations, and have fewer conflicts with other people. Give yourself space and permission to enjoy a larger part of your day, heck, maybe even the whole day!

First, you must accept responsibility for your own health. Do you have constant body tension, including headaches, back and neck pain, soreness? Are you irritable, short tempered? Do you suffer from consistent insomnia? You might need to build some relaxation time into your day. No time to relax? That’s exactly my point! Building even 15 minutes of relax time into your day will improve your productivity, not lessen it.

How to relax:

1. Let go of guilt. You deserve a break, believe it.

2. Accept that sleep is important. Your body needs to recharge. Stop working and running around in circles at least two hours before your projected bedtime. Do not eat at least two hours before bedtime.

3. Make healthy food choices. Avoid sugar, caffeine, and complex carbohydrates. Go for whole foods and foods with ingredients you can pronounce and visualize.

4. Exercise every day. You don’t have to break a world record every day, or even break a sweat every day. A good stretch or a walk around the block will do the trick. Keep in mind, you don’t have to do it alone; making exercise social will make it even more worthwhile.

5. Stay away from toxic people. Negativity is contagious, and negative people will bring you down, increasing your stress. Avoid people that are constantly miserable and nasty- its not easy, as some of these people may be in your family or in your close circle of friends. If you can’t turn these people around, at least limit the amount of exposure you have to them. They will continue to be miserable with or without you.

6. Block time for relaxation in your calendar. You will never “find” time, you need to “make” time.

7. Learn to prioritize. Making a daily list and organizing it will give you visibility to the important things over the daily noise. Do not procrastinate!

It can be hard to find your own relax method. Not everyone buys in to the idea of meditation, and getting to the point where it is helpful can take years of faithful practice. Lucky for us, there are many paths to the land of relax. It takes perseverance to find the right fit. Whether your relax method turns out to be deep breathing, vigorous exercise, napping or just sitting still, give it a try and be consistent. Stick with the method you choose for at least one week to see if you feel any real change. Seriously, will the world really stop if you turn your phone off for a half hour? Relax!

“Drinks Anyone”

Most personal trainers and nutritionists recommend that you abstain from alcohol because alcohol lacks vitamins and minerals and can be high in calories. But let’s be honest, there are times where it is appropriate to have a drink or two. Below, therefore, are some nutritional facts on different types of alcoholic beverages that will assist you in deciding which type and what quantity fits into your diet.

Wine

If you’re going to drink, wine is the most calorie-friendly selection with a typical 20 calories per ounce. Each 5-ounce glass would then be 100 calories with no cholesterol, sodium or fat. This is true for both red and white wine, from merlot to chardonnay. Sherry, a sweet,fortified wine runs a bit higher with 32 calories per ounce but it is usually served in smaller portions as an after-dinner drink.

 Hard Liquor 

Hard liquor is higher in calories per ounce than wine, and is often mixed with soda, which increases the calorie count. If you’re going to drink liquor, use calorie-free mixers such as soda water, diet soda, or diet tonic water. One shot glass or mixed drink will contain about 1.5 ounces of hard liquor.

Beer 

Beer is the last choice out of the three main types of alcoholic beverages. It contains about 150 calories per 12-ounce serving. Choosing light beers will drop your caloric intake without sacrificing much flavor, but keep in mind that it can be hard to estimate your intake when pouring from a pitcher or into an oversized beer mug.

Always remember to hydrate while drinking alcohol. One glass of water after each alcoholic beverage is a good rule to follow. Lastly, remember that moderation is the key to successfully continuing a healthy and fit lifestyle.

Article provided by BODYbyDONAVON

The Importance of Appropriate Footwear

As shock absorbers, your feet are subjected to nearly one million pounds of pressure during one hour of strenuous exercise. Proper footwear is important to cushion these loads. Carefully choosing the right fit and style of exercise shoe can prevent injury that could put you on the sidelines.

Below are tips and guidelines on purchasing the correct pair of shoes:

Fit

Fit is the most important aspect to determining the correct pair of shoes for exercise. You need to consider the anatomy of your feet before choosing a shoe. Cushioning and ankle support are important to keep high-arched feet comfortable and well-supported during workouts. Low-arched feet need greater support under the ball of the foot.

 Considerations

When purchasing shoes, measure both feet – as your feet may be different sizes. Your feet expand during weight-bearing, so make sure you are standing when they are measured. In addition, your feet tend to swell and be at their largest at the end of the workday or after a workout, so you should try on shoes during these times.

The proper shoe will also vary depending on your chosen form of exercise.

 ·  Walking shoes need to be lightweight, well-ventilated, and durable.

·  Running shoes should also be lightweight and flexible through the sole to roll with your stride. A soft, padded insole will protect your joints from absorbing the concussion of running.

·  Aerobic shoes, generally referred to as “cross-trainers”, must provide you with good cushioning, solid arch support, and reliable ankle stability.

 Replacement

Sixty percent of a shoe’s shock absorption is lost after 250-500 miles of use, so people who run up to 10 miles per week should consider replacing their shoes every 9 to 12 months. 

Article provided by BODYbyDONAVON

Fitness Level is More Important Than Body Weight

Your fitness level may be more important to overall health than body weight when it comes to life expectancy. We sometimes get caught up in the number of pounds lost and lose focus on the more important benefits of fitness.

Improving or even just maintaining your fitness level can help you live longer, regardless of whether your body weight has stayed the same or even gone up. One’s fitness level has more of an impact on cardiovacular disease, and ultimately, mortality, than a change in pounds. You, therefore, should continue to exercise even if you are not seeing overt physical changes. Don’t get me wrong, you will eventually reach weight goals through  proper diet and exercising but the main objective should be overall health.

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Winning not Whining: Doing What You Can to Train Around the Pain

If you’re a regular at the gym, chances are you’ve felt aches and pains that come with working out.  The challenge comes from knowing the difference between the regular pain that comes from working the muscles that haven’t been worked in a while and an injury.  Many people, especially those getting off the couch for the first time in a long time, are tempted to use those aches and pains as an excuse to stay home and go back to being dormant.  Remember, no excuses.  If you want a better body, you are going to have to work for it and this will come with some aches and pains.  It is unavoidable if you want to achieve healthy results.  However, the end results will be far worth it.

On the other hand, if you have pain that is recurring or unbearable, there may be more of a problem than the regular muscle strain.  It’s best to discuss injuries with your trainer.  Depending on the injury, you may need to see a doctor to assess the damage and the best course of action.  Otherwise, your trainer will be able to work with you to tailor a workout routine around your injury.  Again, no excuses!  The rest of your body is not out of commission just because one part is injured.  Your trainer is a professional and can make sure that you still get a proper workout without exacerbating your existing injury. Also, depending on the injury, you may still be able to work out that area of the body, just using different techniques and exercises.  Your trainer will be able to use their vast experience to determine which exercises will be best suited for the situation.

The bottom line is that pain does not mean that you are out of the game.  Transforming your life and your body is going to come with some muscle soreness and general aches and pains.  Don’t use them as an excuse to stay on the couch.  However, you know your body better than anyone.  Don’t overdo it or force your body to work through an injury, as this can make the injury worse.  Talk to your trainer or go see your doctor.  Then follow a work out plan that allows you to exercise without aggravating the injured area.  You can still continue with your goals and on your way to a healthy lifestyle, pain or no pain. You’re not going to change your life by using excuses and continuing to sit on the couch but ignoring an injury can end up causing more damage.  Use your head and exercise wisely.

Article provided by BODYbyDONAVON