Sunday, August 28, 2011

GROUPON CAMP GLADIATOR

Good morning! Camp Gladiator is on GOUPON today through Wednesday for ONLY $69. Unlimited Sessions at Unlimited Locations across TEXAS. My locations are in San Antonio at Cross Mountain Church and St. Matthew Sports Park. HURRY, tell your family and friends to get this deal while it lasts to get a great workout and have a ton of fun!

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Wednesday, August 24, 2011

WEEKEND WORK HAS TO STOP

Americans have cut back a little on time they previously spent relaxing, according to the 2010 American Time Use Survey. The survey shows that work-life changes since 2009 affected women more than men: Women worked more hours overall than they did two years ago, especially on weekends. Now a survey from the University of Rochester shows how that affects health. From Friday night to Sunday afternoon, study participants were in a better mood, showed greater vitality, and had fewer aches and pains, among other things, a phenomenon known as “the weekend effect.” Why such positives only on weekends? The research explains that having the freedom to choose one’s activities and having opportunities to spend time with loved ones are top reasons. The researchers suggest working some of the weekend effect into your workweek: Make time for friends and loved ones, participate in a hobby, and do your best to relax.

Tuesday, August 16, 2011

AN EASY WAY TO CUT ADDED SUGAR

Skip flavored yogurts and top plain yogurt with antioxidant-rich honey and fruit instead. Don’t get sabotaged by sweeteners. Even seemingly healthful foods like yogurt, cereal and energy bars can be crammed with added sugar. Most Americans get more than 22 teaspoons (88 grams) of added sugar a day. That’s almost three times the amount recommended by the USDA. The 2010 guidelines recommend no more than eight teaspoons, or 32 grams, of sugar for a 2,000-calorie diet. Even if you don’t indulge in soda or junk food, it’s easy to reach your limit from processed and packaged foods. Flavored yogurts, for instance, can contain up to 21 grams of sugar in a single serving. Other sugar shockers include whole-grain cereals, which may have up to 17 grams of sugar, and condiments like spaghetti and barbecue sauce, which routinely contain 15 grams of sugar per serving. Whenever possible, go the unsweetened or unflavored route and add your own sweetener instead. A packet of honey, by comparison, has just 11 grams of sugar and is loaded with healthful antioxidants; refined table sugar has none.

Thursday, August 11, 2011

SUMMER FRUITS

Summer is a great time to enjoy seasonal fruits when they are at their peak. Consider a refreshing and tasty fruit salad made with blueberries, strawberries, grapes, cherries, melons and peaches. These are just a few of the many seasonal fruits you can enjoy in the summer months. For more ideas on ways to prepare summer fruits, visit:
www.fruitsandveggiesmatter.gov/.

Tuesday, August 9, 2011

DEHYDRATION

Dehydration can lead to fatigue, muscle weakness, dizziness and other symptoms. Do not wait till you are thirsty to drink water. Drink regularly.

Monday, August 8, 2011

PRACTICING GOOD POSTURE

If you spend several hours a day at your computer, maintaining a proper workstation layout and practicing good posture can help minimize the risk of injuries, aches and pains. Use these ergonomic tips to help your body assume a neutral, strain-free position: Sit upright — no hunching or slouching — with your feet flat on the floor in front of you. Your back should be fully supported by your seat, with lumbar support. Keep your shoulders relaxed, allowing your upper arms to hang naturally. Your elbows should be close to the body and bent between 90 and 120 degrees. Your thighs should be parallel to the floor, and your knees should be close to the same height as your hips. Keep your monitor about an arm’s length away; the top of the screen should be eye level, so that you can read it without craning your neck up or down. Also, be sure to stand up and walk around several times an hour to allow your body to stretch.

Thursday, August 4, 2011

NUTRITION TIP

Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.

Tuesday, August 2, 2011

MUSCLE STRENGTH BETWEEN AGES 50-70

People lose 30 percent of their muscle strength between ages 50 and 70. Combat muscle loss with resistance training 3 to 4 times per week.

Keeping our muscles from going flabby isn’t just a matter of vanity. Our muscles help us perform everyday activities and allow us to stay mobile and independent as we get older. We lose 30 percent of our muscle strength between the ages of 50 and 70. However, we can thwart physical deterioration by practicing progressive resistance training — weight-bearing exercises that gradually become more difficult as our body adjusts to the effort. Research in people over the age of 60 found that participants reaped the most physical benefits when resistance training was performed at higher intensities. To increase muscle strength, reduce the risk of falls and improve coordination, the study recommends performing three sets of eight to 12 repetitions per muscle group three or four times per week.

Monday, August 1, 2011

UP YOUR ENDURANCE

Tired of running out of steam before the end of the race? It's time to up your endurance.



You've got a triathlon. You're trying to lose a few pounds from your midsection. You want to see how hard and long you can push your body. No matter what your reason for exercising, your body won't get the full benefit of working out if you don't have enough endurance to push a little bit longer and harder today than you could a year ago. But how do you teach your body to do more than it currently will?

By building your endurance. And it all starts with a few tried-and-true steps.

Step 1: Prepare for Discipline

If you want to make gains in your endurance, you can't hit the gym on an inconsistent basis. You'll need to be disciplined in order to give your body opportunity to make advances in its ability to endure. This may mean going from three to four hard workouts a week. Or maybe it means a little bit more time spent at the gym during each workout. Know your body and your schedule well enough to know the most effective way for you to build your endurance, and then stick to it no matter what.


Endurance is patience concentrated
- Thomas Carlyle

Step 2: Know What Endurance Is

Depending on your level of athleticism and health, endurance may mean something different. After all, if you're already benching 200 pounds 15 times without trouble or running 25 miles without breaking sweat, your idea of improved endurance will be dramatically different than someone who has a hard time curling 20 pounds or jogging a mile. If you're already a gym rat, you can increase your endurance by lifting heavier weights and completing your runs at a faster pace. On the other hand, if you're new to this whole exercise thing, your endurance goal may be to push your body for 45 minutes instead of 30.

Step 3: Try Different Methods
Every body is different. As a result, your body will respond to endurance-building exercises in a different way than anyone else's. Hence why you shouldn't give up if your friend's endurance-boosting exercise routine leaves you feeling a little flat. Talk with your trainer or other exercise professional to find out some other ways to boost your endurance in the weight room, track, or pool. Don't quit trying out new ways until you find something that works. Then in a few months be prepared to try something different, as your body may grow so accustomed to the new routine that it doesn't give you the endurance improvement it initially yielded.

Step 4: Consider Going Slower
While your endurance goal may be to go faster or lift more weight, reaching that goal may not always come about by lifting heavier weights or running harder every day. Rather, you may need to take some time to slow things down. By pushing yourself to about 80 percent of your abilities, you're able to train for a longer period of time, which may ultimately help you up your endurance. As an added bonus, you're less likely to suffer many of the injuries that occur when you're pushing yourself to give your all on a regular basis.

Step 5: Listen to Your Body
There are a lot of people who can give you tips to improve your endurance. The trick is listening to the one voice that tells you what is working well. That voice? Your body. When you pay close attention to what your body is telling you during and after each workout, you can fine-tune your endurance-building routine to do its job well and consistently. Some of the methods that wind up working for you may be a bit unorthodox, but if it works, go for it!