Art Fitness http://artfitnesstraining.com An Exclusive Studio Where We Keep it Simple BUT Intense! Tue, 15 Mar 2022 10:36:51 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.2 http://artfitnesstraining.com/wp-content/uploads/2017/05/cropped-Dumbbell-100-32x32.png Art Fitness http://artfitnesstraining.com 32 32 STAY ON TOP OF YOUR GAME! http://artfitnesstraining.com/stay-on-top-of-your-game/?utm_source=rss&utm_medium=rss&utm_campaign=stay-on-top-of-your-game Tue, 15 Mar 2022 08:00:30 +0000 http://artfitnesstraining.com/?p=206714 After a Killer workout chances are walking up a flight of stairs or even lifting your arms are unbearable tasks. Instead of just giving up, realizing that it is normal to feel sore for the next few days and having a better understanding of where and why your muscles are sore will increase your chances […]

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After a Killer workout chances are walking up a flight of stairs or even lifting your arms are unbearable tasks. Instead of just giving up, realizing that it is normal to feel sore for the next few days and having a better understanding of where and why your muscles are sore will increase your chances of continuing and achieving the results you want. This soreness is referred to as delayed onset muscle soreness or DOMS. During your workout your muscles experience micro-tears; these micro tears cause an inflammatory response that activates the immune system to rush in and repair the damage, this causes swelling and fluid buildup in and around the muscles and this is what sends the message of pain to the brain. DOMS should not derail your training; it is a positive sign that you have challenged your muscles in a way they aren’t accustomed to. So the good news is the recovery process that occurs within a muscle during this initial soreness helps to protect it from future soreness – so the more you workout the less it will hurt! Your muscles will become stronger and better to handle the force of killer workouts. Incorporating an Art Fitness lifestyle today can help prevent muscle hangover tomorrow and get you well on your way of achieving your fitness goals.

BEFORE YOUR WORKOUT

  • Fuel up with inflammation fighting foods. Eating foods that are high in antioxidants and essential fatty acids are not only good for a healthy heart but also have been shown in reducing inflammation. Protein protects the muscles from being broken down and can be used once your routine is complete to help start the repair process.
  • Always warm up. Move your body at a low intensity, this is called a dynamic warm-up, which will get increase the blood flow to your muscles and get them fired up and ready to workout, potentially making them less prone to damage.

DURING YOUR WORKOUT

  • Slowly increase intensity. Easing into your workout will help protect against soreness. Lifting too much too soon can cause soreness from over training, which happens when your muscles don’t have adequate time to recover between workouts. Follow the 10% rule to stay on track ( increase your weight or intensity 10% each week once you no longer feel challenged at your current level)
  • Prepare for circuits. Circuit training has several benefits, saves time, blasts calories and boosts endurance and the list goes on, but if you want to walk in a few days slowly migrate to a circuit routine if you are currently not doing one. If you jump right into an intense circuit workout, it can take your body longer to recover from the soreness.

AFTER YOUR WORKOUT

  • Load up on protein and GOOD carbs. The ideal post workout regimen to reduce soreness and aid in recovery contains a ratio of 4 parts protein to 1part carbohydrates. Proteins are important in helping repair muscle damage, decreasing soreness. On the other hand “GOOD” carbohydrates help the body better absorb protein. Believe it or not the best after workout drink is good ‘ol chocolate milk!

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EATING DURING EXERCISE http://artfitnesstraining.com/eating-during-exercise/?utm_source=rss&utm_medium=rss&utm_campaign=eating-during-exercise Thu, 24 Feb 2022 08:00:15 +0000 http://artfitnesstraining.com/?p=206708 Whether you’re a “weekend warrior” trying to stay fit or an individual that has lost their way and trying to get back in the swing of things and make a lifestyle change to healthy living, what you eat can affect how you perform and your mood throughout the day. Eating right can give you the […]

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Whether you’re a “weekend warrior” trying to stay fit or an individual that has lost their way and trying to get back in the swing of things and make a lifestyle change to healthy living, what you eat can affect how you perform and your mood throughout the day. Eating right can give you the edge to help energize your workout or reach that 5pm deadline. But which foods are best for fitness activities, and which should you avoid? With so many sports drinks, bars, powders, and supplements to choose from, how do you know which are best? Or can you skip the expensive supplements and get everything you need from a well-planned diet?

Fueling any exercise regimen requires quality carbohydrates, lean protein, heart-healthy fats, and fluids. Your muscles rely on carbohydrate foods like breads, cereals, pasta, rice, fruits, and vegetables for a quick energy source. Protein is essential in building and maintaining muscles and for healthy blood cells. Blood cells deliver nutrients and oxygen to working muscles.

Correct Food and proper Hydration provide the body with the essentials to keep up with your everyday task and stresses .Without these crucial fuels and fluids, your body will have a hard time performing at its best.

Monitor your hydration status through two simple measures:

  • Weigh yourself before and after exercise and replace lost weight with 2 cups of fluids for each pound lost.
  • Check the color of your urine. When you’re hydrated, your urine will be a light straw color.

Tips to Keep You Fueled and Your Body Energized

  • A good sports drink contains 14-15 grams of carbohydrate in 8 ounces. It should also contain about 110 milligrams of sodium and 30 milligrams of potassium in the same volume. If exercising to lose weight, stick to water or a “lighter” version of sports drinks with fewer carbs and calories.
  • Look for energy bars that contain about 5 grams of protein, with some carbohydrate (preferably with more naturally occurring sugars) and very little fat. Many energy bars are just glorified, expensive candy bars, so remember that “energy” means calories and watch out for high-calorie bars. They are helpful for athletes on the go, so if you can’t eat before a long tennis match, an energy bar can help.

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New year, NEW YOU!! http://artfitnesstraining.com/new-year-new-you/?utm_source=rss&utm_medium=rss&utm_campaign=new-year-new-you Mon, 24 Jan 2022 08:00:29 +0000 http://artfitnesstraining.com/?p=206704 2022 has just started and the resolutions are still fresh, what changes have you made? Some helpful tips to keep you on track Stay focused Keep positive people in your life Take each day in stride Deciding to get in shape is a big step and with support and staying consistent you are well on […]

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2022 has just started and the resolutions are still fresh, what changes have you made?

Some helpful tips to keep you on track

  • Stay focused
  • Keep positive people in your life
  • Take each day in stride

Deciding to get in shape is a big step and with support and staying consistent you are well on your way.

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2 Suggestions To Help You Find The Motivation To Exercise Regularly http://artfitnesstraining.com/2-suggestions-to-help-you-find-the-motivation-to-exercise-regularly/?utm_source=rss&utm_medium=rss&utm_campaign=2-suggestions-to-help-you-find-the-motivation-to-exercise-regularly Fri, 09 Apr 2021 15:39:35 +0000 http://artfitnesstraining.com/?p=206672 The post 2 Suggestions To Help You Find The Motivation To Exercise Regularly appeared first on Art Fitness.

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Exercising is not an easy task. It doesn’t matter if you’re exercising because you want to lose weight or if it’s because you want to be fit and stay healthy, it’s difficult to do. At times motivation is the hardest thing to gain, but the most important one to have at all times. Here are a few suggestions to help you find and keep the motivation you need to make exercising easier.

1. Friends

Exercising with friends makes it fun and they give you the motivation you need to follow a routine and exercise regularly. It’s more difficult to say no to going to the gym when you have to call your friends and say you’re not going. You’ll have to explain to them why you’re not going and if you have an arrangement with them, they can encourage you to come anyway. They’ll help you through the hard times and you’ll be able to do the same for them.

2. Classes

When you take classes at the gym and develop a routine with the instructors they’ll become used to you coming and will rely on you to go and encourage the others that attend. Not only are you an encouragement to others, but you’re also motivation to them and when you have those two things you’ll find the motivation you need to exercise regularly and that’ll make things easier for you when it comes time to exercise.

When you use these two options and many others like a fitness trainer, reading motivational magazines or quotes, and talking to others that offer encouragement, you’ll find exactly what you need to exercise regularly and you’ll find it’s not as difficult as it was before. Once you have that motivation you’ll be able to reach your goal to lose weight or stay fit.

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6 VALUABLE TIPS TO HELP YOU KEEP THE HOLIDAY WEIGHT OFF http://artfitnesstraining.com/6-valuable-tips-to-help-you-keep-the-holiday-weight-off/?utm_source=rss&utm_medium=rss&utm_campaign=6-valuable-tips-to-help-you-keep-the-holiday-weight-off Mon, 14 Dec 2020 11:19:18 +0000 http://artfitnesstraining.com/?p=206633 The post 6 VALUABLE TIPS TO HELP YOU KEEP THE HOLIDAY WEIGHT OFF appeared first on Art Fitness.

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Did you know the average person will gain between 8 and 12 pounds during the holiday season? When you think about that, it’s terrible to think you’d eat that much, but it’s always possible. When you eat the food that people bring to the office or you overeat at the Christmas parties, it’s bound to happen.

There are a number of ways to prevent this extra weight from piling on you during this wonderful and fun time of year. Here are a few suggestions to help you make it through the holiday season without putting on the weight.

  1. Joining a gym will help you to exercise during the holiday season. Spending money on a monthly membership will help you to exercise because you won’t want to spend the money and not get any use of the gym.
  2. Spending time with the family is important during this time of year. Plan to go for a walk each night after dinner. This will help you to get the exercise you need and you’ll be with your family at the same time.
  3. Use your lunch hour to your advantage. You can do your shopping during your lunch hour or you can do your work out at the gym during your lunch hour.
  4. Exercising with a friend is a good way to get the job done. Exercising on your own is a challenge and you may find there is always a reason not to go, but when you have someone to go with you won’t have a reason not to go.
  5. A boot camp may be a way to exercise and keep the holiday weight from finding its way to your stomach and hips. You’ll have the encouragement you need and you’ll get a great workout at the same time.
  6. Use the mall to your advantage. Power walk while you go from one store to the next or make sure you walk from one end to the other so you get the exercise you need.

Exercise is important every day, but it’s vital during the holiday season. There are so many parties, snack items, and other holiday meals to eat that weight tends to creep on whether we like it or not. When you use these tips to exercise it won’t be as easy for it to come on as it wants to think. It’s also important not to give up. Find a way to exercise three or more times a week and it won’t be nearly as bad as what it could be if you didn’t exercise.

 

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TIPS FOR SETTING WEIGHT LOSS OR EXERCISE GOALS FOR THE NEW YEAR http://artfitnesstraining.com/tips-for-setting-weight-loss-or-exercise-goals-for-the-new-year/?utm_source=rss&utm_medium=rss&utm_campaign=tips-for-setting-weight-loss-or-exercise-goals-for-the-new-year Mon, 30 Nov 2020 16:33:00 +0000 http://artfitnesstraining.com/?p=206616 The post TIPS FOR SETTING WEIGHT LOSS OR EXERCISE GOALS FOR THE NEW YEAR appeared first on Art Fitness.

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With the end of the year approaching most people set New Year’s resolutions. Of course these include weight loss, taking a class, or finding a new job. It’s typical of this time of year, but one thing to remember is if you do this, you need to find a way to make them happen.

There are people that struggle with New Year’s resolutions, yet they can accomplish goals left and right. Is the reason because of the words used or is it a mental thing? Is it because of the types of things they include in each one? It’s hard to say, but find what works for you and put it to work.

If you plan to set a weight loss or exercise resolution, you may want to consider calling it a goal. Goals seem to be easier to achieve. If you choose to do this it’s a good idea to come up with a plan to make it happen. There’s nothing worse than setting a goal like this and then after a few months letting go of it because you don’t know what to do or how to make it work.

If you see this as a problem for you, you must consider your options. Find a friend to set these goals with and then work together to help each other to reach the end result. Once you find the right person, consider joining a gym. When you pay a monthly fee to be a part of the gym you’ll find it’s easier to go and reach your goals.

Setting goals for the New Year is a good way to accomplish new things. When you include weight loss or exercise goals you’ll look and feel great. When you write detailed goals you’ll know what you want to achieve and how you’re going to make it happen.

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THE HOLIDAYS ARE APPROACHING… ARE YOU HAPPY WITH YOUR WEIGHT? http://artfitnesstraining.com/the-holidays-are-approaching-are-you-happy-with-your-weight/?utm_source=rss&utm_medium=rss&utm_campaign=the-holidays-are-approaching-are-you-happy-with-your-weight Mon, 16 Nov 2020 17:49:32 +0000 http://artfitnesstraining.com/?p=206605 The post THE HOLIDAYS ARE APPROACHING… ARE YOU HAPPY WITH YOUR WEIGHT? appeared first on Art Fitness.

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The holiday season is fast approaching and if you’re not at a weight you want to be at, now is the time to get started. As the old saying goes, there’s no better time than the present to get started and that’s the case here as well.

One thing to remember is a workout program is not the only thing you need to do when you’re trying to lose weight and look good for the holiday season. It’s also important to eat right and drink a lot of water. This doesn’t mean you need to be on a strict diet that eliminates anything sweet or things you might enjoy. It simply means you need to watch what you eat and eat portion sized meals each day.

Exercise is important, but it’s a must if you’re trying to lose weight and look good during the holiday season. If you struggle to exercise on your own you need to find an accountability partner to help you get through this. Exercising is not an easy task to do, which is why you need to find someone that’ll help you and encourage you to go during those difficult times.

You don’t need to exercise for multiple hours a day, seven days a week to get the results you’re looking for. 30-45 minutes a day four to five days a week will give you what you need to lose weight. When combined with the right diet, you’ll have what you need to be successful with your weight loss.

Dropping a clothing size or two is a wonderful way to start the holiday season and when you exercise and eat right it’ll happen easier than you think. It’ll take hard work and dedication, but it’s possible when you remember you want to look great for the holiday season.

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Workout When You Travel http://artfitnesstraining.com/workout-when-you-travel/?utm_source=rss&utm_medium=rss&utm_campaign=workout-when-you-travel Tue, 12 Feb 2019 21:17:35 +0000 http://artfitnesstraining.com/?p=206206 Whether it’s for business or pleasure travel is a part of the human experience. Our daily routine gets thrown out of whack with when we travel and those habits that we have built upon are thrown out the window. With new places come new restrictions and we are thrown out of our norm. So, what […]

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Whether it’s for business or pleasure travel is a part of the human experience. Our daily routine gets thrown out of whack with when we travel and those habits that we have built upon are thrown out the window. With new places come new restrictions and we are thrown out of our norm. So, what must we do to maintain the pace that we have built up to? I’m glad you ask. We must plan for the new environment that we are heading to.

Planning to stay on track

When traveling you must ask yourself how long is my travel stay, what kind of workouts will I be doing, what kind of equipment will I have if any, and will I be restricted. Take the time to view your amenities to see if they are up to your standard. Search the place you are staying and see if they have a gym with everything you are used to. If they do great, continue working out as you have. If it is less than favorable work with what you have. There are modifications to every exercise and workarounds will become your best friend. In the event that there is only space, body weight exercises will be your best bet.

Modifications

Modifications are changing your workouts based on what you have available. You may be used to doing certain exercises with certain pieces of equipment. That will all change when you see the equipment at your travel gym. In my experience most hotel gyms are horrible and lackluster! They never have what I need but I didn’t let that stop me from sticking to my regiment. I had to modify most of my workouts. Instead of using functional machines you can use dumbbells or bands to supplement your exercise. Here are some examples of modifying your exercise

  • Instead of using a standard bench press or smith machine to perform a chest press or an incline chest price, use dumbbells instead of a straight bar
  • Instead of using a pec-deck machine, use dumbbells to perform a standing or seated dumbbell fly
  • Perform a weighted sit up using a dumbbell instead of using an ab crunch machine
  • Perform band curls in place of a cable curl
  • Use dumbbells to perform full squats instead leg press machine

Body Weight Exercises

Some places you will travel will have nothing for you but space and opportunity. In this instance your best option will be to perform bodyweight exercises. Your body is a gym and you have everything that you need to succeed and remain successful. You can work each part of the body by simply using yourself. Here are some examples of body weight exercises

  • Pushups to work your chest muscles and shoulders
  • Bodyweight squats to work hamstrings, quads, and calves
  • Sit up to work the abdominal muscles
  • Plank to strengthen your core and abdominal muscles
  • Arm Circles to work the triceps and biceps
  • Burpees for a full body cardio exercise
  • Glute bridges to work your back and glutes

Exercising while you travel can be a bit hectic, but it doesn’t have to be. As long as you plan accordingly. Whether you have just enough equipment or no equipment at all, there is always a way to get the exact workout you need as long as you plan and know how to make adjustments when needed.

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Eliminate Energy-Sappers From Your Diet http://artfitnesstraining.com/eliminate-energy-sappers-from-your-diet/?utm_source=rss&utm_medium=rss&utm_campaign=eliminate-energy-sappers-from-your-diet Sun, 01 Apr 2018 05:00:26 +0000 http://artfitnesstraining.com/?p=2792 Do you feel like you have no energy to get through your daily activities? There could be many reasons for this energy sapping, below are some reason why and how you can increase your energy. Not Enough Alkaline-Forming Foods in Your Diet – Alkaline helps protect healthy cells and balance essential mineral levels. Foods that […]

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Do you feel like you have no energy to get through your daily activities?

There could be many reasons for this energy sapping, below are some reason why and how you can increase your energy.

Not Enough Alkaline-Forming Foods in Your Diet – Alkaline helps protect healthy cells and balance essential mineral levels. Foods that are alkaline-forming include figs, molasses, green leafy vegetables, almonds, beets, dates, celery, cantaloupe, and parsley.

Excess Sugar – Excess sugar causes fluctuations in blood sugar, which can result in plummeting energy levels. Try to decrease all forms of refined sugar. Watch out for low-fat foods – many have forms of sugar, such as high-fructose corn syrup, added to make the food more palatable.

Insufficient Protein – With high-protein, low-carb diets being so popular, it’s hard to believe it but insufficient protein is a common reason for fatigue. Pack some almonds and nuts for a quick and convenient protein snack.

Too Much Coffee – Although coffee initially raises stress hormones and gives a rush of energy, consuming several cups or more of coffee per day can promote burnout. Try to gradually cut back to one cup a day. If you like the taste of coffee, you may want to try one of these top coffee substitutes:

  • Roastaroma – This tea is a blend of roasted barley, roasted chicory root, and roasted carob, with spices cinnamon, allspice, and star anise added for a full-bodied taste. Barley malt adds sweetness
  • Genmaicha – green tea with roasted brown rice. It has a nutty, mellow flavor
  • Teechino – made from roasted carob, roasted barley, and roasted chicory. It also contains figs, almonds, and dates for sweetness and a nutty flavor. Different flavors, including vanilla nut, hazelnut, and java. Must be brewed in a coffee maker or espresso machine.
  • Cafix – a freeze-dried grain drink made from barley and chicory. It is non-acidic and does not contain caffeine. Comes in convenient crystal or powder form.
  • Pero – a coffee substitute from Switzerland. It is made from made from malted barley, chicory, and rye. An instant beverage.

Not Enough Water – One of the most common reasons for low energy is not drinking enough water. Sometimes it’s hard to know how much to drink, this ARTICLE will help you determine what’s best for you.

We are all so busy but it’s important to include some downtime and exercise in your daily routine. Think about a few of these options (or all) for increasing your energy:

Take 20 Minutes Every Day Just For You – Create a daily ritual where you take 20 to 30 minutes for yourself just relaxing and doing nothing (no watching TV or surfing the net). Pick up a book, listen to music, meditate, have a cup of tea, or try a new yoga pose.

Consider a Stress-Formula Multivitamin – People who are under chronic stress require more B vitamins. A stress formula multivitamin often has more B vitamins than standard multis. B-50 B supplements are also available as a supplement to a standard multivitamin. Just keep in mind the B-2 in a B complex can turn urine a bright yellow color.

ExerciseJust Move! It may seem odd to encourage exercising when you’re already tired, but exercise boosts endorphins and increases oxygen levels in blood therefore giving us more energy. It’s important to get up from your desk while at work, to walk around the office or your neighborhood. Schedule all types of movement, including aerobic and low-impact exercise and stretching.

If you find you need a little encouragement to get on an energy boosting lifestyle CONTACT ALISA…she’ll help put together a program that works for you.

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Eating For Recovery http://artfitnesstraining.com/eating-for-recovery-prt-3/?utm_source=rss&utm_medium=rss&utm_campaign=eating-for-recovery-prt-3 Tue, 13 Mar 2018 15:00:21 +0000 http://www.artfitnesstraining.com/?p=584 Should you have that post-workout meal? Well, does this sound like you? “The day after an intense training session, I feel sluggish and often sore sometimes even a few days after. My future sessions suffer because I’m unable to put forth 100%. I usually drink water and sometimes a sports drink during my training sessions, […]

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Should you have that post-workout meal?

Well, does this sound like you?

“The day after an intense training session, I feel sluggish and often sore sometimes even a few days after. My future sessions suffer because I’m unable to put forth 100%. I usually drink water and sometimes a sports drink during my training sessions, but afterward I don’t usually feel like eating much. What can I do so I have more energy and feel better after working out?”

If so, yes…you should have a post-workout meal or snack!

Here are a few tips to help you in the recovery stage. Always remember to listen to your body and give time for recovery. Allow at least 24 hours for your muscles to recover before engaging in your next intense training session or working the same muscle group.

The Goals of Recovery Nutrition Include:

  • Restore fluid and electrolytes (sodium and potassium) lost in sweat; weigh before and after exercise and replenish what was lost.
  • Replace muscle fuel (carbohydrate) utilized during workout.
  • Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue.

Recovery nutrition is essential for maximizing the training effect. And remember your workout nutrition will depend on your individual goal. The workout nutrition of someone who wants to lose weight looks different than someone who wants to gain mass. Here’s a great ARTICLE explaining the difference.

Keep these in mind when it comes to your post-workout meal:

  • Carbs help with recovery
  • Protein Helps Repair and Build Muscle:
  • Fat is not the bad Guy
  • The timing of your post-workout meal matters.

It’s recommended that you consume a combination of carbs and protein as soon as possible after exercising, and although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes of your workout.

Recovery Meal Ideas:

  • Whole wheat pita sandwich with turkey + veggies
  • Rice bowl with beans, cheese, salsa, avocado + whole grain/wheat tortilla
  • Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice

If you have any additional questions about adding post-workout meals CONTACT ALISA – she will help guide you to the nutrition that will fit your health and fitness goals.

 

 

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