Stronger Bodies Fitness - Tips & Thoughts

Water!

Thu, 06 Nov 2014 18:10:00 GMT

Water, water everywhere so lets all take a drink. What makes your blood flow? Water, not coffee, tea, milk or protein shakes its water. So drink it up. Water lowers your blood pressure by increasing its viscosity level. When we don't drink enough water our blood has the consistency of ketchup, thick and takes extra effort to pump. So think of it this way your heart has to pump this extra think blood throughout your entire body making your heart pump extra hard increasing your blood pressure and causing extra stress on your heart. The more water you drink will cause the bloods viscosity level to decrease and the blood will flow like a river throughout your entire body. Keeping you cool and putting less pressure on your heart while increasing your endurance levels.

So how much to drink per day? Depending on your activity and the weather conditions you should normally consume 13 cups per day for men and 9 cups per day for women. If your working outside in hot conditions hydrate regularly and be mindful of your restroom breaks. Check the color of your urine and look for a lemonade color or even a close to clear color. Keep a water bottle handy and keep count of how many you drink per day shoot for 3 to 4 20 ounce bottles per day.

Remember water is truly is our life's blood.

What Times should I eat?

Mon, 06 Jan 2014 22:42:24 GMT

So what times of the day should you be eating your meals? Every three hours you should be eating something good and nutritious to keep your appetite down and your energy up. Balance and planning is the key to a successful body, so eat good foods to keep you moving. By the way a cookie is not a snack it's more of a treat so consume them wisely and in moderation. A healthy snack should be high in value of healthy calories rich with vitamins and minerals. An apple once a day is better then you think and they are so good with a handful of raw almonds or any other nut you love. Meals should be between 600 and 800 healthy calories rich in protein and simple carbs anything but rice, breads and go easy on the beans too so load up on those veggies. Snacks should be under 400 calories and a mix of a protein (String Cheese) and a carb a fruit of your choice is always an easy choice. So what times of the day should you be eating? This schedule should help you get started so take a look below and make it fit to your day. Set the times back to when your day starts and gets close to the end of your day . Try to give yourself a cut off time for your last meal say about two hours before you head to bed. I like to have a casein protein shake right before I go to bed, but get started on this and when your workouts get really intense then sip a casein protein shake before you go to bed. For now try this schedule?

Breakfast     8am
Snack (1)    11am
Lunch          1pm
Snack (2)     4pm
Dinner          6pm
Snack (3)     8pm
Give this a try and see if you can get your body on an eating schedule and you will see the changes in your mod and your waistline. All the best.

How to dine out

Thu, 05 Dec 2013 04:59:23 GMT

When you go to your favorite restaurant do you know that most restaurants serve three times the serving size! Three times that's three meals in one sitting and you know what happens when your food comes. You dive right in and enjoy this great plate of food while you talk to your companion and the next thing you say is "I CAN'T BELIEVE I ATE THE WHOLE THING!" You did and now you have just ate three meals in one sitting.
How do you prevent this from happening? Never eat at a restaurant again or you can try this! After you place your order ask the server when they bring out your food to also bring a to go box. Take half of your food and put it in the to go box and the other half eat it up. Now you have just cut your calories in half and still got to go out and enjoy a meal with a friend. The other plus is you now have a great lunch for tomorrow.
Be smart when you order too, no French fries get a side salad, fruit or veggies. Have water to drink or ice tea with 2 lemons, no soda. Skip the rice and double up on the veggies if you have to have the baked potato just eat half, if you have to have it? Go ahead and share the desert it's better with a friend anyway.
Remember it's not just the calories to worry about but also the salt they use to cook with. Too much sodium will do you no good and its the best way they like to add flavor to your food.
Take this bit away with you don't eat it all get half to go right away you will feel better about your dining out experience.
All the best.

Workout in a pinch

Sun, 17 Nov 2013 19:08:47 GMT

So your short on time but you want to get the blood flowing here's what you do right in your own home, hotel room or office.
10 Push ups - 10 Prisoner squats - 40 second plank hold. Rest one minute after you have completed all three exercises repeat 5 times and get going with your day. Short rest periods will get your heart rate up and working the body for chest to legs will send blood flow from high to low parts of the body.
Have a great day!

Food!

Sun, 17 Nov 2013 18:58:27 GMT

Why do some foods make us fat? Here is my two cents on food that make us fat. Take a potato chip out of the bag place it on the table. Take an apple cut the apple in half place it on the table next to the potato chip. You will notice in about 5 minutes or so the apple starts to turn brown. The potato chip is crispy as ever.
The apple is a natural food that has a short shelf life the apple will soon decompose on its own where the potato chip has preservatives so it will stay on the store shelf longer to be sold. When we eat foods like apples that are natural foods. The body can easily recognize these foods and take the nutrients from these foods and easily recognize waste and get rid of what has no nutritional value and send the nutrients throughout the body.
Now when we eat man made foods like potato chips our body has a hard time recognizing these foods but dose not want to get rid of the food through waste because you eat it so it must be nutritious food to fuel the body? However there is the preservatives that provide a shield over them and the digestive system can't break it down. It try's to but just can't then more chips come into the stomach and the body can't process the chips so it stores it in a fat cell to get to it later. But more and more of these foods are eaten and the body just can't process it fast enough so these little fat cells get packed more and more and more giving you that round look you don't like make us fat.
Stop eating foods that are man made and eat natural foods that come from the ground. Your body will know what to do with these types of food so eat them up in small quantities.