Trainer » Sally Njie

7 Metabolism Boosting Foods For Faster Weight-loss

Sally Njie — Thu, 14 Jan 2016 10:20:07 +0000

Ever wonder how some people get to eat so much and yet never gain as much weight as other people would? You guessed it, metabolism. Your metabolic rate plays a huge part when it comes to weight-loss and a healthy body, in general. A faster metabolism means a faster digestion process and faster calorie burns, even when you’re inactive.

Even though your metabolism rate is partly ruled by genetics, you can still rev it up naturally by eating the right foods at the right time. Pack these ten power foods into your diet to give your metabolism the boost it needs to get you on your way to a fitter, toner and healthier you.

1. Spinach

The delicate texture and jade green colour of leafy green vegetables like spinach contain lots of nutrients which provide both mental and physical benefits like increased brain function, better memory and learning capacity, protect the brain from oxidative stress, prevent diseases like osteoporosis, heart disease, arthritis, colon cancer, high blood pressure, etc. In addition to all these benefits, it revs up your metabolism leading to an overall healthier lifestyle.

2. Turkey

This power food is extremely high in protein which is a major metabolism-booster and muscle-builder. It also contains various essential nutrients like folic acid, potassium and vitamins B, B1 and B6. These nutrients are known to protect against birth defects, cancer and heart disease, boost the immune system, and more.

3. Salmon

Salmon is a good source for lots of essential nutrients like omega 3 fatty acids, selenium, niacin, vitamin B12, phosphorus, magnesium and fatty acids. It is also very high in protein which promotes fat-burn and muscle-building although salmon is higher in calories than most whitefish. In addition, the omega-3s found in salmon have various cardiovascular benefits of their own such as helping to prevent the clogging of arteries, blood-clotting inside arteries and erratic heart rhythms, all of which are the preceding causes of heart attacks and strokes.

4. Almonds

Studies have shown that almonds provide the most healthy calories and macronutrients of all nuts. They is an excellent source of heart-healthy monounsaturated fat, vitamin E (an antioxidant) and fibre. Various studies have also proven that almonds can lower cholesterol levels as well as help prevent high blood pressure.

5. Whey Protein

This is the highest quality and best form of protein. It contains the perfect combinations of overall amino acids makeup and in just the right concentrations for optimal performance in the body. Whey protein boosts your immune system by acting as an antioxidant.

Independent studies have also proven that adequate whey protein consumption, coupled with exercise, results in weight-loss and more importantly, consistent muscle-building.

6. Oatmeal

The huge, plain slow-cooking oats are a great source of both soluble and insoluble fibre. Soluble fibre helps reduce bad cholesterol without lowering good cholesterol. It also slows down the digestion of starch which helps prevent insulin spikes that usually occur after a meal. Insoluble fibre attacks certain bile acids, reducing their toxicity. Oats are a good source of lots of nutrients including protein, vitamin E, zinc, selenium, copper, iron and magnesium.

7. Water

This isn’t really food but water can rev up our metabolism better than any food can. After all, almost two-thirds of our body weight is ‘water weight’. Our Muscles are 75% water, Blood is 83% water, bone is 22% water and the brain is 74% water. For this reason, our body cannot perform its vital processes if it is not properly hydrated. Eight glasses of water daily is recommended by experts for the optimal functioning of our bodily processes. Adequate water consumption also has other important benefits such as increased mental and physical performance, flushing out harmful toxins and waste products, decreased headaches and dizziness and keep your skin looking healthy and glowing.

Include the above-mentioned foods in your daily diet and enjoy a healthier and fitter body and an overall higher quality of life.

Conclusion

In order to rev up your metabolism, it is important to take in the necessary nutrients, (not too much of one particular food group), and exercise. Exercise has been known to speed up metabolism, and combined with a proper diet, you’ll be on your way to achieving a healthier version of you.

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5 Ways Stress Can Affect Your Health

Sally Njie — Wed, 06 Jan 2016 04:00:00 +0000

Stress can affect your health, whether it’s due to a short-term feeling of annoyance such as a traffic jam, or a major life event like divorce or job-loss, death in the family and etc. Stress can affect your health in many ways you may never even have thought of and in most cases if not treated, it can prove to be fatal. Read on to identify five significant symptoms of stress:

1. Headaches

There is a chance you find yourself constantly obsessing over one thing or the other. Perhaps, this obsession of yours gets out of hand and you find yourself thinking about this particular obsession of yours constantly. It has been proven that such obsessive thoughts can lead to severe headaches, thus leading to stress which in turn is not good for your health.

2. Vision problems

If you’ve been experiencing an irritating eye twitch, dry eyes or a blurred vision, you should consider that these issues could be caused by stress. It has been said that our eyes are an extension of our brains, so whatever affects the various parts of our brain can actually interfere with our vision. Science has proven that stress is actually one of the leading causes of blurry vision. The negative side effect of blurry vision and other eye issues can prove threatening to your health if not contained.

3. Sleep disorders

Stress, if not properly managed can cause you to become tensed and anxious thus leading to sleeping disorder. If you don’t learn to deal with stress that comes your way on a daily basis, chances are you’d begin to find it difficult to sleep as normal as you should. Failure to sleep adequately on a regular basis is unhealthy for you, therefore be sure to note this as one of the dangers to be derived from stress.

4. Weight loss

Stress can contribute a great deal to your weight loss. When you are under stress, the balance of hormones in your body can change, leading to a lack of appetite. Your sense of approach to food is determined by how you respond to stressful situations, in the sense that too much stress can cause you to lose appetite thus making you to lose weight. This effect is particularly pronounced in people of a healthy weight.
5. Blood pressure

Whenever you are faced with a stressful situation, your body produces a surge of hormones which temporarily increase your blood pressure by causing your heart to beat faster and your blood vessels to narrow. This also isn’t good for your health

Conclusion

Stress is unavoidable, and ordinarily it is actually a positive thing as it serves as an indicator that something might need attention and should be dealt with as quickly as possible. However, It is also important to note that, not all stress is healthy, and should itself be dealt with, when it becomes excessive.

Remedies would involve exercise, change of diet, regular therapy, yoga classes or a vacation. It is important as humans to unwind every now and then, knowing that some problems are best avoided if there’s nothing one can do about it.

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Seven Healthy Habits For A Healthier Lifestyle

Sally Njie — Fri, 01 Jan 2016 06:00:47 +0000

Living a healthy lifestyle is one of the many challenges our generation is facing today, with the countless technological developments making us lazier, the mouth-watering, calorie-dense, easily available fast foods and junk foods we consume instead of properly cooked meals which contain the daily essential nutrients.

These bad habits are only decreasing our life-span and the quality of our lives, believe it or not. For a healthier lifestyle, I suggest you adopt the seven habits below and reap the benefits of a higher quality of life.

1. Be hygienic

Cleanliness is a vital component of a healthy lifestyle. A lot of illnesses are actually caused by bacterial infections, and incorporating habits like washing your hands regularly, taking baths at least twice a day, maintaining a clean environment etc, go a long way in forming a healthy lifestyle.

2. Drink at-least eight glasses of water a day

“Don’t Medicate, Hydrate!” Not only does it give you an overall better appearance (brighter eyes, shinier hair, fresher skin etc), regular and adequate consumption of water also boosts brain function, improves memory and aids in weight-loss by revving up your metabolism. It also flushes out toxins in the body and helps eliminate depression.

3. Eat a balanced diet

Cut down on the fast foods and junk food, and aim to consume a balanced diet in order to meet the requirement of daily essential nutrient consumption necessary for a healthy living. Dairy products, whole grains, protein, fruits and veggies as well as fat should are dietary necessities for healthy living.

Healthier eating habits will help you develop better functioning organs and heart, more brain power and a stronger immune system.

4. Get enough sleep

You know how people who have little sleep are always so moody, broody and gloomy? Well that’s because there is a strong correlation between sleep and the emotional, mental and physical state of an individual. Thus, lack of sleep leads to depression, overeating, weakened brain power and memory problems, anxiety, being more susceptible to infections and minor illnesses as a result of a weakened immune system and many more health problems.
Doctors recommend atleast 7-9 hours of sleep everyday for a healthy lifestyle and meeting these requirements will definitely ‘healthify’ your life.

5. Physical exercise

This is arguably the fundamental ingredient for a healthy lifestyle. No one can live a properly healthy lifestyle without exercising a minimum of an hour, three days a week. Exercise can take any form and can be effective as long as it gets your muscles working and your heart pumping faster.

It could be dancing, running, playing football, tennis or any other fun physical activity of your choice and if you’re the type that likes a more structured exercise routine, enroll in a gym. If the idea of living a healthier lifestyle is not enough of a motivation-booster, hire a personal trainer.

6. Zone out once in a while

Life can get pretty stressful sometimes and whether we notice it or not, the stress does take a toll on our mental, physical and emotional state thus negatively affecting our health. Medical experts recommend taking a break to just ‘chill out’, do some hobby or just any activity you find enjoyable and relaxing. This can do a lot for your mental health, refreshing and equipping you to better deal with life’s challenges.

7. Reduce your salt and saturated fat intake

Despite what many people on the internet tell you, salt, saturated and trans fats are unhealthy. They increase the risk of high blood pressure and high cholesterol which in turn, increase the risk of heart diseases and strokes. And the bad news is that they are present in a lot of processed and prepared food. To avoid unhealthy eating, cook your own healthy meals.

The journey to healthier living is a long and quite frankly difficult one. You will be faced with many temptations along the way, but as long as you remind yourself of the benefits of healthier living, you will succeed.

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3 Reasons Why You Should Not Stop Working Out

Sally Njie — Mon, 21 Dec 2015 10:30:14 +0000

A lot of people, particularly those new to fitness training, find that it is very easy to be consistent in the first week of training while you’re still pumped up, and very quickly lose momentum thereafter. The truth is, just as working out keeps you fit, when you stop working out, you will lose some of the gains you made. Read on to see more reasons why you should stay consistent with your workout plan:

1. Your blood pressure increases when you stop working out. Exercise is very effective at lowering blood pressure; but unfortunately, when you stop working out, your blood pressure is likely to return to it’s old levels rather quickly.

2. Usually your blood sugar levels rise after you eat, and then drop after your muscles absorb all the sugar they need. So if you quit your training, you face the risk of heart diseases and diabetes and obesity, as blood sugar will no longer be so effectively absorbed. Just one week of regular exercises is enough to see a dramatic drop in post-meal blood sugar levels, even in people who already have diabetes type 2; James Thyfault, PhD, of the University of Missouri said.

3. If you don’t use it, you will lose it. If you don’t stress your muscles you won’t give them a reason to grow bigger and stronger.

The good news is that it is much easier to regain lost muscle than it is to rebuild new muscles thanks to muscle memory; but ideally, you don’t want to lose any of your gains from training in the first place.

A professional fitness instructor will be able to help you design a fitness plan that works just for you, and if you’re interested in hiring one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

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Easy and Quick Pilates Exercises for Weight Loss

Sally Njie — Sat, 05 Dec 2015 00:00:04 +0000

Ever since Pilates were created in the 20th century by Joseph Pilates, they have been practiced worldwide by millions of people, mostly for different reasons. Some do Pilates to stay fit and avoid unexpected aches in the body, others do it to gain a slim body and train their abdominals.

Pilates are one of the most efficient ways to burn calories. One thing that is loved most about it is that it can be done in the four corners of your own home without the need for a gym. The exercise, if done well, targets your upper and lower abdominals, and helps pitch your thighs. Here are the top seven pilates exercises we think you should try:

30 seconds of Pilates hundreds

Pilates hundreds are an impeccable way to build your body and get into top condition. It is also an essential Pilates move, as its core purpose is to develop those abs you’ve always wanted. We find this step particularly interesting because of its simple nature.

Kneeling Rear Leg Raises

The kneeling rear leg raises (on each leg) is essential for the butt muscles, it shapes and lifts your glutes. While doing this, be sure to squeeze your butt as tight and strong as you can in order to get the best out of it. Also, while doing the leg raise, keep in mind the fact that it should be done very slowly, and make sure to add ankle weight to make it harder.

Side Plank with Legs Raises

The side plank with leg raises (on each side) focuses majorly on your obliques and your external thighs and additionally balances out your muscles in both the shoulder and the center. This exercise is ‘awesome’ because it helps develop those seemingly insignificant areas of your body that seem impossible to touch. In addition to this, the side plank performed in this way will strengthen your hips and thighs, and emaciate your waistline.

Back Bows

This Pilates back bows move is essential. It tones and fortifies your lower back in a very controlled and protected way. The legs bring up helps work the glutes and hamstrings and burns a high level of calories for a better back muscles. In addition, it builds general control and balances critical abdominal muscles.

Pilates Table Tops

On this move, you lift each leg and each leg lifted makes one set. This position is usually used as a beginning stage or sometimes, a move for different Pilates workout. It is useful for warming up the center and smooth parts of the legs, and conditions both the abs and the thighs’ front and also connects with every part of your lower body through the abs, conditioning those part that are very difficult to target.

30 seconds of Pilates Imprint

This move is basically the establishment and foundation of almost all Pilates workouts. It is fairly straightforward in the sense that it connects completely with the muscular strength and can add an amazing advantage for the waist and stomach. Its a learner level move that functions perfectly for basically any wellness level, so it is highly important that you get it right.

As with any exercise, we recommend that you do these exercises using perfect form in order to get the desired results. In the course of your Pilates workout sessions, you should perform the entire routine at least twice or thrice for best results.

A professional fitness instructor will be able to help you design an exercise plan that works just for you, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

4 Reasons Why You May Need More Calories For Weight Loss

Sally Njie — Thu, 03 Dec 2015 14:42:14 +0000

For people struggling with obesity, a high amount of calorie burn is often required for weight loss. However, there is such a thing as too much calorie loss and not eating enough calories may cause certain metabolic changes that may actually hinder your weight loss. Your body and needs energy (calories) to survive and will often make significant adjustments in the way it functions, in order to supply those calories when it feels calorie-starved. This process might affect your weight loss in the following ways:

Slows down your thyroid production which is responsible for carbohydrate, fat and protein metabolism. In an effort to maintain energy balance, your body can slow down thyroid output.

Burns muscle because muscle maintenance is calorie intensive and in a severe calorie shortage, your body looks to get rid of muscles first.

Decreases Leptin levels, to signal higher hunger levels. Leptin is the hormone responsible for stimulating the feeling of being full and in a calorie deprived state, your body will secrete lower levels of Leptin and higher levels of Ghrelin which stimulates hanger pangs.

Hinders your weight loss efforts by affecting your mind. Malnutrition (which is very likely to occur in a calorie starved state) could affect your mental processes and inhibit your concentration and motivation levels.

Since a lack of calories can have such a profound effect on your body and your weight loss, you should make sure you find a comfortable level of calorie intake/burns at which you can safely lose weight. You can do this by scheduling an appointment with a doctor or nutritionist or simply by experimenting to see what works for you.

If you would like to hire a personal trainer to help with your weight loss or fitness goals, we would be glad to recommend someone you can trust. Please get in touch with us at:

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13 Simple Tricks for Getting a Flat Stomach in no Time

Sally Njie — Wed, 02 Dec 2015 18:27:14 +0000

Getting a flat stomach in no time, as our headline promises, is an ambitious goal that many will tell you is impossible. But our experts have come up with a plan that is sure to work if you follow it strictly; you can use some style and posture tricks to help your stomach appear flat for that big date, anniversary or similar such occasion by simply following these clever tricks:

Diet:

Eat small frequent meals or snacks instead of large foods that will fill your stomach and tax your digestive system

Eliminate high fiber foods like broccoli, beans and cauliflower, because they cause gas and bloating. You can add them back after the event has come and gone, but for now minimize them because they bother your stomach.

Raw vegetables and fruits cause your stomach to stretch, even though they do have some benefits for overall health. Its best to eat them in smaller potions, never in bulk.

Try to eat low lactose foods such as yogurt, because dairy products can cause uncomfortable bloating, and may have difficulty digesting sugar found in dairy.

Eat potassium rich foods like avocado, banana, mango, papaya and non-fat yogurts which help reduce water retention and bloating.

Fluids:

You always need to drink water and stay hydrated, so make water number one on your things to eat and drink list. Water can be especially important if you are trying to get a flat stomach, as it helps your body maintain proper fluid balance and makes you feel full so you’re less prone to eat more. To give your water a little flavor boost, add lemon or orange or even cucumber slices.

Green tea can help you reduce belly fat thanks to the catechins it contains. So turn to green tea, and have a sip or two before working out for extra fat-burning.

Add some fresh, grated ginger to your green tea or boil some to make ginger tea, because ginger helps calm your gastrointestinal tract and reduces bloating.

Carbonated and fermented beverages have gas, and when you drink them, you end up with gas in your intestinal system which leads to a swollen and bloated body; so, you should avoid them as much as possible.

Certain types of alcohol do have medicinal benefits but for the sake of achieving that flat looking stomach, alcohol is a no-no. This is because it makes your body store more of the fat you eat and burn about 30% less fat than you normally would.

EXERCISE TO FLATTEN YOUR STOMACH

Cardio exercises are the best option for
Work your core with side planks, push-ups and climbing robes. Your core is made up of your abdominal muscles plus the muscles of your lower back, pelvic, floor and hips; you need to exercise and target all these muscles for a really flat stomach.
When doing crunches, do pelvic tilt crunches and arms over straight leg crunches. These will work the muscles on the front and side of your abdomen.

You can enhance the impression of having a flat belly by simply improving your posture, which could give you the look you want without causing you any discomfort or pain. Try these amazing tips and you can be sure you will see amazing results.

A personal trainer will be able to help you design a fitness plan that works just for you, and if you’re looking to hire one, we would be glad to connect you with someone you can trust.

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Tracking The Number of Calories you Eat

Sally Njie — Wed, 02 Dec 2015 16:26:55 +0000

Studies show that many people underestimate the amount of food they eat at each meal and end up eating a lot more than they think they are. This is one reason why a lot of people can’t account for the weight that they put on. To help you avoid this pitfall, here are some smart ideas for tracking the amount of calories you’re eating:

1. Get a small book and write down all you eat for an entire week, including the dressing you put on salad and the amount of butter you put on your bread, potatoes and etc. Also be sure to include the amounts of calories consumed in beverages too.

2. Be careful to check food labels as sometimes certain foods contain way more calories than you might think.

3. Total the calories, count the number of calories you have eaten for a day and sum it up for the day. This will give you some idea of how well you are meeting your calorie target or not.

4. After recording for your calorie intake data for a week, add the total calorie count together and divide it by 77 to get a figure for average calories consumed per day. This will help give you a clear idea of how well you are sticking to your calorie goals.

Even for people who are fastidious about keeping track of the calories in the food they eat, it can be hard to keep track of the incidentals such as beverages, bread spreads, desert and etc. Always bear in mind that every morsel of food you eat has some amount of calories in it that adds up to your total calorie intake for the day.

A personal trainer will be able to help you design a diet plan that works just or you, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

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Weight Machines vs Free Weights: Which should you use?

Sally Njie — Wed, 02 Dec 2015 14:43:47 +0000

You might be wondering if there are any functional differences between free weights and weight machines, and a very basic answer to this is, free weight machines are low-tech while weight machines are high-tech. In reality, though, these two have some significant differences and advantages for different groups of people. Read on to learn more about the differences between weight machines and free weights, and which you should use:

Free Weights

Free weights are basically objects that can move freely in three dimensional spaces. Examples of free weights include dumbbells, barbells, high/low or adjustable pulley system, lat pull-down and low-row device, all types of medicine Balls (including kettle bells) and ankle weights.
Free weights are relatively cheaper than weight machines, burn more calories and activate more muscles in the body. In addition, free weights create room for flexibility and allow people to use them in customized ways.

When it comes to developing specific functions, free weights are a better option, and also promote flexibility.

Free weights carry a greater injury risk because they are not fixed and so allow users to use them anyhow they want, which encourages a lot of beginners to use poor form.

In general though, free weights are good for building structures, developing full muscle functions and burning calories but are less suitable for beginners.

Weight Machines

Unlike free weights, machines are less versatile and they provide more support and are less risky and better for physical therapy.

It is advisable for beginners to start with weight machines. As long as the seat heights are adjusted properly, it is hard to injure yourself since it is a fixed machine.With weight machines, though, you’re much less likely burn calories.

Being a fixed machine, it isolates certain muscles and is good for body building. Weights machines do not require a ‘spotter’ unlike free weights because there’s less injury but it can however force you to move through a harmful range of motion.

Machines are less effective for weight loss because they use fewer muscle groups and burn fewer calories. When it comes to physical therapy, they’re better because they offer the most support and are good for people who are confined to wheelchairs or suffer from multiple sclerosis.

In general, machines are also good for build structures, have a lower risk of injury, will likely burn fewer calories, and might be more suitable for beginners.

Hopefully, this has shed some light on the differences between free-weights and machines, so you know exactly what you’re dealing with when next you decide to hit the gym.

A personal fitness trainer will be able to help you decide which of these weight training tools is more appropriate for you, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

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5 Best Behaviors for a Flat Belly

Sally Njie — Tue, 01 Dec 2015 18:15:19 +0000

Have you ever wondered if they could be any other way to have a flat belly without working out? If you have, then the answer is yes there is, if you haven’t, then you should know that they are certain behaviors that can actually help shrink your waistline and keep fat off your belly for good. Read on to learn more:

The practice of focusing on one thing in a particular time, be it your breath or a sound or object. The act of concentration and focus helps reduce stress and promotes relaxation, which in turn helps the body burn fat more effectively. It is advisable to meditate often, because meditating on a regular basis helps you experience less anxiety and depression as well.
Eating rapidly is not a very good idea and instead, you should try to chew your food slowly. The reason for this is, your body cant recognize when you’ve eaten enough if you keep eating rapidly. Chew each bite at least 10 times and be sure to put your spoon or fork down in between bites. Eating slowly isn’t only good for health, but it also helps you improve on your table manners.
One of the quickest ways to reduce stress levels is by breathing. Stress can horde on body fats which may lead to a host of medical issues in your body, if not controlled. Taking a couple of long and deep breaths can help you relax instantly and reduce a whole lot of stress.
Sleep is an important factor and a solution to almost every problem, including belly fat. Without adequate sleep, your stress level increases, causing you to add more weight. Lack of sleep also reduces the level of leptine in your body; leptines are satiety hormone made by adipose cells that help to regulate energy balance by inhibiting hunger. So in order to shrink your belly, it is important to get enough sleep. Try to get at least seven to eight hours of sleep every night.
Stretching is beneficial and it helps in everyday activities like increasing flexibility, relaxing tense muscles, and preparing your joints and muscles for physical activity. Stretching regularly also helps to reduce exercise related injuries which could derail your fitness routine. Endeavor to spend a minimum of 5 to 10 minutes, daily, doing a few stretches.
Finally, avoid salt, because the more sodium you consume, the more water weight you retain, which in turn bloats your body and makes your waistline look larger than it already is. So chose fresh and whole foods instead of salty, processed ones.

Conclusion

These five simple tips will work wonders if you use them consistently, but they will be even more effective if you combine then with an effective exercise and diet plan.

You can hire a fitness trainer to help you design a fitness plan that works just for you and if you would like to hire one, then we would be glad to connect you with someone you can trust. Please get in touch with us at:

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