Tips To Fit Exercise into Your Back to School Schedule

Posted by on Oct 30, 2013 in Blog | 0 comments

Tips To Fit Exercise into Your Back to School Schedule

It’s back to school time, and time to say goodbye to the lazy days of summer. The days get shorter, the nights get longer, and it’s easy to run out of time. Exercise isn’t generally the priority when there are books to hit, money to earn, and families to take care of. Yet, there’s no reason to put your health and fitness on the back burner simply because life just got busier. Use the following tips, tactics, and ideas to fit exercise into your back to school schedule. Use Your Commute – How far do you need to travel to get to work or school? Could you ride your bike or run instead of driving? It’s an excellent way to get in a good cardio workout. Of course, you’ll get another workout on the way home as well. Shift Your Sleep Schedule – Sleep is important to be sure. It helps you lose weight, improves brain function, and helps your immune system stay strong. Exercise helps with those things as well. Try getting up an hour earlier so you can squeeze your exercise in at the beginning of the day. You can hit the sack a half hour early as well. Your body will adapt to the new sleep schedule in a matter of days and you’ll start each day knowing you’ve already done something wonderful for yourself. Lunchtime Exercise – Do you have a break between classes? Do you get an hour for lunch? Split that hour into two segments. Run, walk or jog for thirty minutes and then eat your lunch when you’re done. You’ll have more energy for the second half of the day. Plan Ahead – There are many things that you do during the day that can be eliminated or changed. For example, the ten minutes you spend making your lunch or your family’s lunch during the day can actually be prepared the night before. Make a list of the daily activities you perform each day. How can you make small changes to your routine to free up a bit of time each day? Join a Club or Hire a Trainer – It’s amazing what we make time for when we’re motivated. Small group fitness classes are a great way to make new friends and get the exercise results you want.  You get focused attention from trainers. When you have a fitness routine, one that you’re committed to, it’s much easier to make it part of your daily routine. Back to school is not the time to let your fitness slide. In fact, it’s the perfect time to make lifestyle changes and to create good habits. Create time to make fitness a priority.   Are you seeking for some fitness help, talk to experts on T3 Fitness, click...

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Muscle Foods – What to Eat to Build Muscle and Burn Fat

Posted by on Oct 28, 2013 in Blog | 1 comment

Muscle Foods – What to Eat to Build Muscle and Burn Fat

To burn fat and build muscle your body needs a variety of nutrients. When you’re able to consume the right foods on a regular basis, your body will respond quite quickly. Combine the muscle building and fat burning foods with an exercise program and you’ll be well on your way to the body you’ve always wanted. Fish – Fish (cold water fish in particular) have an abundance of Omega-3 Fatty Acids. These fatty acids have been shown to improve your immune function, reduce inflammation, and balance your blood sugar levels. Additionally, fish is packed with protein which helps your muscles recover from exercise. Kale – Kale is the new super food. You can find many different varieties in your supermarket including baby kale. It’s high in the nutrients your body needs to stay strong and healthy. It’s low in fat and calories. Kale is tasty cooked or raw. If kale isn’t to your liking, consider collards, spinach or other dark leafy greens. Eggs – Eggs are high in protein and are considered a near perfect food. They have a bad reputation for being high in cholesterol but new studies have shown that you can eat eggs without impacting the level of cholesterol in your blood. And if you eat eggs with leafy greens or other fruits or vegetables then the cholesterol will not be absorbed into your bloodstream. Eggs also contain vitamins A, D, and E. Berries – Berries are high in fiber and antioxidants. They’ll keep you feeling full and help prevent free radicals from damaging your body’s cells. Strawberries, blueberries, and raspberries are freshest during the summer months, but frozen berries are available year round and are just as nutritious. Nuts and Seeds – Nuts and seeds have protein, healthy fats, and fiber. They make an excellent snack and taste great on yogurt or a salad. One of the myths about losing weight and getting in shape is that you have to eat a low fat diet. This isn’t true and a low fat diet generally causes people to gain weight because so many low fat foods are exceedingly high in sugar. Sugar makes people fat. If you can eat whole foods and skip the sugar laden processed foods, you’re on the right track. Whole Foods Not Processed The truth is that as long as you’re eating whole foods, foods that are natural and minimally processed, you’re giving your body the nutrients it needs. Eat vegetables and more vegetables. Eat meat, some fruit, nuts and seeds and no sugar. Pay attention to your body and how it reacts to certain foods. Many people find that dairy and grains cause bloating, cravings, and weight gain. Processed foods are high in sugar and chemicals. They’re high calorie, low nutrient foods that don’t do you or your body any favors. If you want to build muscle and burn fat then fuel your body with a wide variety of vegetables and protein.   Get to know more about the T3 Fitness video programs and work outs, visit...

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Love to Ski? 3 Tips to Get in Shape Before the First Snow Falls

Posted by on Oct 26, 2013 in Blog | 0 comments

Love to Ski? 3 Tips to Get in Shape Before the First Snow Falls

It may be hard to believe but ski season is just around the corner. If you love to ski then you already know that skiing is as challenging as it is fun. It takes great strength and cardio fitness to be able to spend the day on the slopes. And the better shape you’re in, the safer skiing can be. Right now, before the first flakes fall, is the perfect time to get in skiing shape. Work on the Glutes and Large Leg Muscle Groups Skiing is in large part a lower body exercise. The stronger your legs and glutes, the longer you’ll be able to stay on the slopes. There are a few exercises you can do at home to strengthen these muscles. Lunges – Standing with your feet under your hips, step forward with one leg. Bend the front leg until the knee of your back leg is just about touching the ground. The knee of your front leg should be over your foot but not past it. Switch legs and repeat. You can add weight to increase strength and resistance. Squats – Standing with your feet slightly wider than hip width apart, bend at the knees. Keep your back straight and your weight in your heels. Push your rear end back like you’re sitting in a chair and lower your body until your hips are even with or slightly below your knees. Stand up while keeping your weight in your heels and repeat. You can add weight to this exercise too. Box jumps and step up exercises are other exercises that can strengthen your leg muscles for skiing. Your Core Matters Your core muscles include your abdominals and your back muscles. Pilates is perhaps the single best program for strengthening your core muscles. If you haven’t tried Pilates, consider signing up for a course. You’ll be surprised how much your skiing improves when you have good core strength. Cardio Concerns In addition to exercising in the mountains where the air is thinner and your body has to work harder to get the oxygen it needs, skiing is a cardio exercise. The stronger your heart and lungs are, the more pleasant your skiing experience. Consider adding rowing, jump roping, jogging, or cycling. In fact, a spin class is a great way to improve your cardio system. Finally, consider adding a balance ball, wobble board, or other balance type device to your workout routine. You’ll teach your body to respond to the bumps and curves of a ski run. The better your fitness, the better your ski season and now is the time to get started.   Check out some latest posts by T3 Fitness...

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Kettlebell Exercises For Full Body Fitness

Posted by on Oct 24, 2013 in Blog | 0 comments

Kettlebell Exercises For Full Body Fitness

The kettlebell has quickly become a fitness program must have. Whether you work out at home, in a gym or with a personal trainer, this simple piece of equipment can make dramatic changes to your strength and fitness. What is a Kettlebell? A kettlebell is a cast iron ball with a rounded handle on one side. They were developed in Russia in the 1700’s and measured in Pood. Today, they’re generally measured in kilograms. You can find them beginning at around eight kilograms (which is about 17 pounds). They increase in weight to 24 kilograms (about 50 pounds). Kettlebell Exercises Kettlebells can work one general muscle group or several muscle groups at once. Whenever you try a new exercise, begin with a light weight until you are sure your form is correct. Improper form can lead to injury. The Kettlebell Swing The standard kettlebell swing works your core muscles as well as your arm muscles and shoulders. Stand with your feet slightly wider than hip width apart. Bending at the hips, stick your backside out. Let the kettlebell fall between your legs. Using your hips and legs for momentum, swing the kettlebell to eye level. As the kettlebell begins to respond to gravity and swing back down, bend your knees slightly, stick your backside out and don’t let your back round. Swing the kettlebell back up. You can swing it over your head as well but take care to not hurt your shoulders or to lose your grip on the weight. Goblet Squat Grabbing a kettlebell, place your feet slightly wider than hip width apart. Hold the kettlebell upside down with the handle facing down. Keeping your weight in your heels, bend at the knees and lower your backside until your hips are at or below your knees. Your back should be straight and you want to look straight ahead. Stand up, squat and repeat. You’ll feel the movement in your quadriceps as well as your glutes and hamstrings. Get Ups The get up is a movement that begins on the floor. You’ll stand up, and then finish the movement on the floor. To begin, lie on the floor on your back. Using a light weight kettlebell, grab the weight in one hand. Hold it over your face and look up at it. Hold tight so you don’t drop it on your face. Bend the knee of the leg that is opposite the arm holding the kettlebell. Using the arm that isn’t holding the kettlebell, push yourself into a sitting position. Keep the kettlebell over your head. Stand up. The movement is half way completed when you’re standing and the kettlebell is still being held over your head. Your arm that is holding the kettlebell should be straight. Now reverse the movement until you’re lying back on the ground. Switch hands and repeat on the other side. Kettlebells can also be used for any movement you’d use a dumbbell for. You can use them for shoulder presses, curls and even to add weight to sit-ups and crunches. They’re a great piece of equipment to add to your repertoire.  ...

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Fast Meal Prep Tips That Make Eating Healthy Easier

Posted by on Oct 18, 2013 in Blog | 0 comments

Fast Meal Prep Tips That Make Eating Healthy Easier

It’s difficult to prepare three healthy meals a day and two healthy snacks. Breakfast is usually a chaotic time. Lunch and snacks are normally consumed on the go, and dinner often isn’t much better. By the time you get home from work, school, and running errands it is late and everyone is hungry. Take out is an easy option but it’s not a healthy one. The answer to this problem is simpler than you might imagine. It’s all about planning and preparation. Plan for the Week – Take a few minutes and plan the meals for the week. List each meal and what you’re going to have for that meal. For example, maybe you like smoothies for breakfast. Also make a list of snacks. Try to plan your meals wisely. For example, if you plan to roast a chicken on Sunday, you can have chicken salad on Monday for lunch. Make a List – Looking at your weekly plan, list everything that you need from the store. The next step is to hit the supermarket and check everything off your list. Chop it up – Prep your vegetables in advance. Taking a look at your meal plan for the week, what vegetables need to be chopped, diced, or minced? You can take care of that work on the weekend. Wash and prep and then store the vegetables in an airtight container. When its mealtime, all you need to do is add them to your recipe. Salad greens can be washed and chopped in advance as well. Make What You Can – You’d be surprised how many meals you can make in advance. For example, make lasagna on Sunday and freeze it. You can enjoy it later in the week. All you need to do is thaw and reheat. Casseroles, soups, and stews can all be prepared on the weekend and frozen for later use. You can even make and freeze breads, pancakes, waffles and other breakfast goodies. Look for Foods that Work on The Go – Breakfast can be one of the trickiest meals of the day. The good news is that it’s pretty easy to make a fast breakfast that’s good for you. For example, you can spray a muffin pan with cooking spray. Set the oven to 350 and crack an egg into each muffin cup. Sprinkle bacon, cheese, or other toppings on top and bake for 10-12 minutes. You can then store the egg cups in the refrigerator. Eat cold or warm them up in the microwave. Finally, don’t forget about the wonders of a crock pot. You can cook chickens, pork roasts, and beef roasts in a crock pot. You can also cook casseroles and even desserts in a crock pot. With a little planning and some time on the weekends, you can set your meals up for the entire week. Eating healthy doesn’t have to be complicated and time consuming.   Introduce yourself with the most effective fitness programs offered by T3 Fitness, click...

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Cold Weather Fitness Gear Must Haves

Posted by on Oct 14, 2013 in Blog | 0 comments

Cold Weather Fitness Gear Must Haves

Outdoor exercise is one of the best ways to stay in shape. During the colder months people tend to move indoors. However, with the right gear you can exercise safely outside in just about any weather conditions. Gloves – When you’re out in cold weather the first things to begin to feel the temperature are your fingers and your toes. It’s important to protect your hands and fingers from the elements. Wool gloves are excellent for mildly cold temperatures. They wick away moisture and help your hands stay warm and dry. Unfortunately, they’re not great if you run with a digital device. iPhones don’t respond to a fingertip covered in wool. Fleece is another option for colder days. Fleece is also excellent at protecting your hands from the wind, which is great if you’re riding a bike. If you need to be able to manage a touchscreen device while you work out, look for gloves with what’s commonly called an “e-tip,” or “touchscreen tip.” It’s essentially a glove where you can pull back the fingertip on your index finger or it can be made from a special material that your device recognizes. Tights and/or Warm-up Pants – Men and women can benefit from outdoor exercise tights. They keep your legs warm and protected from the cold temperatures. Warm-up pants are another option if you don’t like clingy clothing. Both tights and warm-up pants can be lined to help keep you extra warm on those colder days. Hat – It is true that you lose heat through your head and keeping your head warm will help your body maintain a comfortable temperature. Wool hats are again an ideal material because they keep the heat in and the moisture out. Fleece is another excellent option and it washes well, so you can clean your hat after every use. Base Layer – A base layer is a shirt that you wear under your fitness clothing and outerwear to add extra warmth. A base layer is generally made from a synthetic material and insulates. It’s extremely useful if you’re going to be out of any length of time and if the temperatures are particularly cold. Depending on your activity, you may want to consider a base layer for your bottom half as well. Finally, consider looking into a scarf or something to cover your mouth on particularly cold days. If you’re breathing heavy and the air is at or below freezing, the cold can hurt your mouth, nose, or lungs. Even something as simple as a bandana can help you stay warmer. Cold weather doesn’t mean you have to hide inside for months on end. What it does mean is that it’s time to make sure your fitness clothing and gear is protective and effective.   Here’s how you can get access to more T3 Fitness tips and various fitness programs by visiting this...

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