Are You Ready To Compete? Signs It’s Time to Take Your Fitness to the Next Level

Posted by on Oct 12, 2013 in Blog | 0 comments

Are You Ready To Compete? Signs It’s Time to Take Your Fitness to the Next Level

Some people are natural born competitors. They seek any opportunity to sign up for events and competitions. Others are more hesitant about the idea. They want to make sure they’re ready for a competition before they sign up. And there are still others who have never considered it. Competing can be a fun way to take your fitness to the next level. It’s an opportunity to test yourself and to have a new experience. So how do you know if you’re ready? You’ve Plateaued – It happens in just about any fitness program. You reach a point where it seems like your improvements have leveled out. You are no longer making any personal records, and your enthusiasm and motivation may have leveled out as well. If you’ve reached a flat point in your fitness, it’s a sign that you’re ready to compete. Competition may not only help you increase your intensity and training, it’ll likely teach you a few things about your fitness level. You’re Experiencing Great Results – Some people learn later in life that they’re natural athletes who enjoy fitness. If you’re experiencing great results from your current fitness program, put them to the test. You will either perform very well or you’ll learn a bit more about your fitness level and your sport, which is a win as well. You’re Bored – It happens to many people regardless of your fitness routine or sport. Workouts become boring and stale. Competition presents a fantastic opportunity to take your fitness to the next level. It’ll give you something to plan for. You’ll set goals and create your workouts to reach those goals so you’re ready for the race. Competition – What It Is and What It Isn’t Many people believe that competition is just for athletes. That’s not true at all. Today millions of people are competing in marathons. Are all of them athletes? No. In fact, many of them have never competed in any event. There are also obstacle course events, charity runs, bicycle tours and much more. Competition doesn’t have to mean you competing with other people. Instead, it’s best to compete with yourself. Set a goal and use the race or event as a means of achieving it. For example, if you want to run a marathon then create a training plan, choose a race, and start running. Your goal may be to finish, it may be to finish in less than four hours, or it may be to simply do the best you can do. Competition will teach you about yourself. Competitive events can be fun and exciting and a very effective way to regain the fitness enthusiasm and performance you’re seeking.   Watch out some cool video work outs by T3 Fitness, click here to learn...

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How To Know If You’re Getting Too Much Or Too Little Protein

Posted by on Oct 10, 2013 in Blog | 0 comments

How To Know If You’re Getting Too Much Or Too Little Protein

There’s a lot of confusion around protein. This is particularly true in athletics. If you’re active and interested in building muscle, you’re told to consume more protein. Yet there are health consequences to consuming too much protein. Of course, there are also serious health consequences to consuming too little. Let’s take a look at the consequences, appropriate recommendations, and how to tell if you’re getting too much or too little protein. The Consequences of Too Little Protein Few people in America consume too little protein. This is because in addition to meat and dairy products (which are high in protein), there is protein in just about everything you eat. Amongst the general population, the only people generally at risk for too little protein are vegetarians and hardcore athletes. Additionally, pregnant women need more protein to help support a growing fetus. When you don’t get enough protein the most immediate signal your body sends you is a decrease in your immune function. People who aren’t getting enough protein in their diet tend to get sick more often. You may find that you have more colds and infections. Kwashiorkor and Marasmus are two diseases that result from malnutrition and grossly insufficient protein. Consequences of Too Much Protein Too much protein can put stress on your kidneys according to many nutritional experts and researchers. Additionally, it may leach some of the calcium from your body, which can ultimately weaken bones. These risks are often minimal and can be balanced by an otherwise healthy diet rich in calcium as well as fruits and vegetables. However, one of the most common sources of protein in the average person’s diet is meat, and eating too many animal products has been linked to obesity as well as cardiovascular disease. This is particularly true if you are consuming high fat animal products. Recommendations The RDA recommends consuming 0.5 to 0.8 grams of protein per kilogram of bodyweight. If you’re sedentary then you should look to the low end of that range, and if you’re an athlete then you should shoot for the high end. To convert your bodyweight to kilograms simply divide it by 2.2 pounds. For example, 150 pounds would be 68.18 kilograms. You can then multiply that number by the point in the recommend range that you’re targeting. If you’re an athlete and you want to get 0.8 grams per kilogram then you’ll need to consume about 54 grams of protein each day. Pregnant women need to add about 25 grams to their daily consumption. To know if you’re getting enough protein, pay attention to your health and physical recovery after exercise. You can, and perhaps should, track your protein intake for a week or two to make sure you’re on track to getting the amount your body needs. Click here to learn more about T3 fitness recommendations and...

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How To Know If You’re Sensitive to Gluten

Posted by on Oct 8, 2013 in Blog | 0 comments

How To Know If You’re Sensitive to Gluten

Turn on the news or open a magazine and chances are someone is talking about gluten. You don’t always feel good when you eat bread and pasta, so you may be wondering if you’re sensitive, or even allergic, to gluten. A surprising number of people are, and knowing the signs and symptoms can help you make the right choices for your health and wellbeing. What is Gluten? Gluten is a protein that’s found in many grains. It’s found in all forms of wheat. It’s also in barley, rye, and triticale. This means that gluten is in virtually any baked good, as well as pastas and many alcoholic beverages – including beer. Gluten is also found in a number of surprising places including sauces, deli meats, and even your toothpaste. Symptoms of Gluten Sensitivity Gluten sensitivity is much different than a gluten allergy; also known as Celiac’s Disease. This disease is a reaction to gluten that actually damages the lining of your small intestine and prevents it from absorbing nutrients. If not recognized and treated, Celiac’s Disease can result in severe malnutrition, and has been linked to several cancers. Gluten sensitivity symptoms can be debilitating, but as of yet aren’t linked to serious diseases. Yet if you are gluten sensitive you’ll notice an improvement in your health and vitality almost immediately upon eliminating gluten from your diet. Signs you’re sensitive include: Brain fogginess Diarrhea Constipation Bloating and gas Skin problems including acne and keratosis pilaris (bumps that show up on the back of your arms and other areas.) Dizziness Fatigue Headaches Moodiness Hormone imbalances Insomnia Chronic pain or achiness that just won’t go away Many of these symptoms show up almost immediately after eating gluten, particularly the mental fogginess, fatigue, and dizziness. It’s an immediate sign that your body is having difficulty processing gluten. You Suspect You’re Sensitive to Gluten, What Do You Do? The easiest step to take if you think you may have a gluten issue is to eliminate it from your diet. Many doctors and nutritionists recommend eliminating it for two weeks. That means no bread, no pastries, no beer or malt beverages and no pasta. Cereal, lunchmeat, salad dressings and most processed foods also contain gluten, so you need to cut those from your diet also. To have an effective elimination diet you’ll need to make sure you don’t consume any gluten whatsoever. Once your two weeks are up, it’s time to carefully add gluten back into your diet. It’s important to start slow. Eat something small that you know contains gluten. You may have a severe reaction to the gluten so be prepared. You may experience gastrointestinal issues as well as headaches, and you may even break out. But if you don’t have a reaction, that’s not an immediate sign that you’re safe. Ease back into eating items with gluten and pay close attention to your health. If you notice any negative reactions to the protein, reduce your intake. You can eat a healthy and well balanced diet without including gluten. Visit this link to know more about the T3 fitness programs and video work...

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How to Recover From Diet Mistakes and Slip-Ups

Posted by on Oct 6, 2013 in Blog | 0 comments

How to Recover From Diet Mistakes and Slip-Ups

Dieting, like many things in life, is a process. There is no switch that you can flip to be completely perfect, at your goal weight, and healthy. In fact, even those who seem to be at an ideal health level have room for improvement. They make mistakes in their diet and fitness too. The difference between dieting success and long term dieting struggles may rest in how you handle your mistakes and slip-ups. Let’s Face It, Mistakes Happen Mistakes and slip-ups are a part of any growth process. When you try to make changes to your life or you’re striving to achieve a goal, there will be challenges to face. Sometimes you’ll succeed and sometimes you won’t. In any new learning challenge, you expect to make mistakes. Whether you’re learning to ride a bike or opening a business, mistakes are part of the process. Just because you fall off the bike or make a marketing mistake doesn’t mean you call it quits, right? The same is true for dieting. It’s not an all or nothing process. So How Do You Recover From the Inevitable Mistakes Mistakes happen, but they’re not an excuse to let them happen again. There’s a saying that the second time you make the same mistake, it’s a choice. So let’s take a look at how to recover from dieting mistakes and slip-ups. #1 Assess When you make a dieting mistake ask yourself why it happened. For example, maybe you had a cupcake for a snack and looking back you realize that it’s because you skipped breakfast. Or perhaps you chose that cupcake because your boss yelled at you. Stepping back and analyzing the reason behind the mistake can help you in the future. #2 Adapt Once you understand the reason behind the mistake or diet slip-up then it’s time to make some changes so the mistake doesn’t happen again. In situations where a skipped meal or poor planning were at fault, the process is easier. If you’re eating because of an emotional trigger your process may be a bit more difficult. One way to make changes to your eating habits if you’re an emotional eater is to replace the habit with something positive. For example, instead of heading to the vending machine after someone yells at you, you might go for a walk or visit a website that makes you laugh. #3 Track Success It’s easy to dwell on your mistakes and give up on your weight loss goals. Instead of allowing yourself to focus on the negative, try tracking your successes. Keep a journal of all of the good things you achieve each day. Did you exercise? Did you eat 7 servings of fruits and vegetables? Did you avoid the vending machine when you were stressed and tempted? Tracking your success helps you stay focused on your end goal and motivated to achieve. Mistakes are part of life and they’re certainly part of the diet and weight loss process. Don’t give up. Use your mistakes as lessons to improve and achieve. Click here to know more about the effective T3 fitness solutions for all...

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How to Be “Mostly Vegetarian” and Lose Weight Fast

Posted by on Oct 4, 2013 in Blog | 1 comment

How to Be “Mostly Vegetarian” and Lose Weight Fast

There’s a growing trend for people across the country to take a second look at the benefits of a vegetarian lifestyle. It’s definitely more cost effective. Meat and dairy products tend to be the most expensive produce items in your supermarket. Vegetables, grains, and fruits are also high in the nutrients your body needs and chances are you’re not eating enough of them. Additionally, animal products are often high in fat and cholesterol, can increase your risk for cardiovascular disease and obesity, and they’ve been linked to some cancers. One of the biggest benefits of the vegetarian lifestyle is that fruits and vegetables are nutrient dense and low in calories. You can get full eating a large salad and consume few calories. It’s a good way to lose weight. Yet if you enjoy eating meat, this transition can be difficult to make. The answer is to become mostly vegetarian. There are a few different approaches you can take. Meatless Mondays You may have heard Oprah recommend Meatless Mondays as a way to cut back on the meat you’re eating. It’s an approach that has taken off and many families around the country began their meat reduction this way. Once you embrace an entire day of no meat you may find it’s easier to have two or three meatless days each week. One of the challenges to being vegetarian is simply changing your habits and by starting with one dedicated day, it can help you ease into the lifestyle. Meatless Before Dinner Food blogger, writer, and cookbook author Mark Bittman recently shared a story and released a subsequent book about his path to a mostly vegetarian lifestyle. A visit to his doctor prompted him to cut back on meat, and he chose to be vegetarian most of the day. All meals and snacks before dinner are vegetarian. At dinner he generally eats meat. This approach offers many benefits. It is easier to adopt because you know at the end of the day you can have meat if you are craving it. Additionally, many breakfast and lunch foods lend themselves naturally to being meatless. Cereal is meatless, for example, as is a breakfast smoothie. As you add more plant based items into your diet and cut back on high calorie and high fat animal products you’ll realize pretty quickly that you’re also cutting back on calories. Combine this approach with exercise and it’s easy to lose weight quickly without feeling deprived. Want to know more about the T3 fitness programs, click here and find your way towards the most effective fitness and health...

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How to Adopt a Paleo Diet and Lifestyle

Posted by on Oct 2, 2013 in Blog | 0 comments

How to Adopt a Paleo Diet and Lifestyle

The Paleo Diet is a growing trend in eating, and a nutritional lifestyle that makes sense to many and is producing great results. However, many people find that it’s not an easy lifestyle, and there are many who are making mistakes with this diet and may be harming their health. What is the Paleo Diet? The Paleo diet is named such because it embraces the theory that we shouldn’t eat anything that you can’t hunt or gather – like our ancestors did. So if it comes in a box it’s not Paleo. The diet works quite well because it essentially forces you to eat only whole foods. The theory behind the foods that are not allowed on the diet, like grains and dairy, is that these foods cause inflammation in the body. Inflammation is the root cause of virtually all disease. Eliminate the inflammation and you may very well eliminate disease from your body. The diet philosophy is quite simple, “Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar.” Dairy, legumes, grains, and processed seed oils are to generally be avoided. Sounds simple enough, right? You may be surprised how addicted your body is to starch and sugar. This addiction can cause some fairly intense cravings and withdrawal symptoms if you try to make a fast change. Instead, it’s often easier to gradually adopt a Paleo lifestyle. The Concept of Cheats Many Paleo books and experts strongly recommend easing into this lifestyle. They recommend allowing yourself several non-Paleo (or “cheat”) meals in the first couple of weeks. As your body adapts, you’ll begin feeling better and stronger. You’ll then be able to reduce your “cheats” to one or two meals a week. There comes a point with most Paleo dieters where they simply feel so good that they forget their cheat meal and find themselves eating Paleo most of the time. Another reason for gradually easing into the Paleo lifestyle is that it requires some significant changes to your food habits. Cereal is a common breakfast food, but cereal isn’t allowed on a Paleo diet. You’ll need to get into the habit of making smoothies, eggs, or some other easy breakfast food. And bread isn’t allowed either, which makes lunches a challenge. Paleo Isn’t a Diet but Rather a Lifestyle Many people who adopt a Paleo lifestyle find that their health significantly improves. They feel energetic, their digestive issues and skin problems clear up. They sleep better, have better focus and memory and their mood improves. They also find that they just don’t get sick as often. Adopting a Paleo lifestyle means being willing to change your eating habits. There are now dozens of excellent Paleo blogs and cookbooks, and finding Paleo-friendly options at the supermarket is becoming easier. It’s not an overnight change but rather a gradual approach to eating more cleanly and improving your overall health and wellbeing. Check out more about T3 Fitness and how to adopt a healthy lifestyle with easy to follow...

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