5 reasons why the scale flauctiates daily.
As a trainer it's one of the most common issues we deal with. Clients who only base their results on the numbers of the scale. This is frustrating because so many factors effect the scale. This is why we take measurements and body fat percentages. They are a lot more accurate in measuring ones progress. Here are some of the factors that can effect the scale.
1) dehydration- athletes need to be mindful that dehydration can cause the body to protect itself. Several hormones exert control over fluid regulations. If you are dehydrated, your body works harder to retain water, leading to weight gain.
2) Glycogen storage- endurance athletes in particular need to work to make sure thier diet has adequate carbohydrates to store proper amounts of glycogen. Glycogen has water bound to it, so healthy hydrated cells, important for athletic training, show up on the scale. After a hard strength workout, muscles also store glycogen to rebuild, which is why the scale may actually shoot p after excercise.
3) Diets- after only 24 hours on a restrictive diet you can decrease your metabolic rate by 15-30%. When you do go on a restrictive diet, ( under 1200 calls) your body goes into starvation mode, slowing down your metabolism. This can actually cause you to store extra calories, causing you to go.dmore weight.
4) Constipation- it may be uncomfortable to discuss, but if you're having a difficult time in the bathroom due to changes in excercise or diet, or lack of fibers or fluids, it only makes sense that you might see a higher number on the scale.
5) Salt and sugar- both of play a major role in water retention. Salty and sugary foods both cause hormonal changes in the body that cause your body to save the water it has, often giving you a puffy or bloated look.
Www.train2travel.blogspot.com
Wednesday, August 24, 2016
Thursday, July 28, 2016
The Health Benefits of Matcha Tea
Their are several health benifits of drinking matcha tea. One cup of matcha has up to 10x the nutrients of normal green tea. Organically grown and hand picked in its native Japan it can have up to 100x the antioxidants of other traditional teas. Here is a list of some of its medicinal benifits.
. Boost metabolism and help burn more calories
. High concentrations of amino acids which help to improve mood while reducing physical and mental stress
. Helps alkalize and detoxify the blood
. Potent antioxidants help to strengthen the immune system and fight off infection
. Enhances mood and AIDS in concentration
. Lowers cholesterol and blood sugar
. Contains no animal products, gluten, corn, soy, wheat or yeast.
. Is an excellent source of natural energy
. Try it as a healthier alternative to caffeinated drinks
Their are several health benifits of drinking matcha tea. One cup of matcha has up to 10x the nutrients of normal green tea. Organically grown and hand picked in its native Japan it can have up to 100x the antioxidants of other traditional teas. Here is a list of some of its medicinal benifits.
. Boost metabolism and help burn more calories
. High concentrations of amino acids which help to improve mood while reducing physical and mental stress
. Helps alkalize and detoxify the blood
. Potent antioxidants help to strengthen the immune system and fight off infection
. Enhances mood and AIDS in concentration
. Lowers cholesterol and blood sugar
. Contains no animal products, gluten, corn, soy, wheat or yeast.
. Is an excellent source of natural energy
. Try it as a healthier alternative to caffeinated drinks
Tuesday, July 5, 2016
Kelp Noodle Stir Fry with Grilled Chicken Breast.
Ingredients: Chicken breast, bell peppers, onions, carrots, kelp noodles, avacado, coconut oil, lime, salt, and pepper
1) I marinated the chicken overnight in a home made mojo marinade that consisted of orange juice, lime, and spices. Next step is to fire up the grill.
2) Gather all the vegetables, wash thouroghly and slice. Melt some coconut oil over medium heat in a sautée pan. Place vegetables in pan and continue to stir over medium heat.
3) Oil the grill then place the chicken breast on grill. The breast should take 15-20 minutes depending on the size of the breast.
4) Adding salt and pepper as the veggies continue to cook. Throughly wash your kelp noodles then add them to the sautée. Sir for a minute or two to infuse some flavor.
5) Pull cooked chicken off the grill and let it rest for a few minutes. Slice the chicken and plate it with a big scoop of the Kelp noodle stir fry. Then slice an avacado to go with it and you are ready to enjoy a healthy and delicious dish! This is a low calorie nutrient rich dish that is easy to make. Give it a try. You won't be disappointed.
Www.train2travel.blogspot.com
Ingredients: Chicken breast, bell peppers, onions, carrots, kelp noodles, avacado, coconut oil, lime, salt, and pepper
1) I marinated the chicken overnight in a home made mojo marinade that consisted of orange juice, lime, and spices. Next step is to fire up the grill.
2) Gather all the vegetables, wash thouroghly and slice. Melt some coconut oil over medium heat in a sautée pan. Place vegetables in pan and continue to stir over medium heat.
3) Oil the grill then place the chicken breast on grill. The breast should take 15-20 minutes depending on the size of the breast.
4) Adding salt and pepper as the veggies continue to cook. Throughly wash your kelp noodles then add them to the sautée. Sir for a minute or two to infuse some flavor.
5) Pull cooked chicken off the grill and let it rest for a few minutes. Slice the chicken and plate it with a big scoop of the Kelp noodle stir fry. Then slice an avacado to go with it and you are ready to enjoy a healthy and delicious dish! This is a low calorie nutrient rich dish that is easy to make. Give it a try. You won't be disappointed.
Www.train2travel.blogspot.com
Friday, May 27, 2016
HOMEMADE ACAI BOWL
Ingredients: Frozen Acai mix, bananas, almond butter, blueberries, ice, almond milk, frozen bananas, granola and hemp seeds.
1) slice up a Bannana, place almond butter between two slices, then sprinkle with hemp seeds and put in the freezer. Keep a few slices at room tempature. Throughly wash blueberries.
2) Grab a blender. Mix Frozen Acai mix with ice, almond milk, almond butter, hemp seeds, and frozen fruit. Mix until you acquire your desired thickness.
3) Pour half the mixture into your serving glass. Layer the mixture with frozen Bannana, granola, blueberries, and almond butter. Fill the cup to the top with the Acai mixture. Garnish the top of the bowl with more frozen Bannanas, blueberries, granola, almond butter and hemp seeds.
4) Now you are ready to serve your guest a healthy and delicious Acai bowl, that is guaranteed to satisfy your sweet tooth!! Remember eating healthy doesn't have to be boring or repititve!
Www.train2travel.blogspot.com
Coming soon: www.Nsb_fitnick.com
Ingredients: Frozen Acai mix, bananas, almond butter, blueberries, ice, almond milk, frozen bananas, granola and hemp seeds.
1) slice up a Bannana, place almond butter between two slices, then sprinkle with hemp seeds and put in the freezer. Keep a few slices at room tempature. Throughly wash blueberries.
2) Grab a blender. Mix Frozen Acai mix with ice, almond milk, almond butter, hemp seeds, and frozen fruit. Mix until you acquire your desired thickness.
3) Pour half the mixture into your serving glass. Layer the mixture with frozen Bannana, granola, blueberries, and almond butter. Fill the cup to the top with the Acai mixture. Garnish the top of the bowl with more frozen Bannanas, blueberries, granola, almond butter and hemp seeds.
4) Now you are ready to serve your guest a healthy and delicious Acai bowl, that is guaranteed to satisfy your sweet tooth!! Remember eating healthy doesn't have to be boring or repititve!
Www.train2travel.blogspot.com
Coming soon: www.Nsb_fitnick.com
Wednesday, May 4, 2016
Frozen banana and almond butter sandwich with hemp seeds:
Most people believe eating healthy has to be extremely restrictive. Never having fruits, sugars, carbs, or alcohol. This is simply not true. I believe the key is balance. It's un healthy to obsess over calories and never give yourself a chance to indulge in life's guilty pleasures. You also can indulge to much and it will negatively effect your health. Like I previously stated its about balance! I try to find healthy treats to satisfy my sweet tooth. This is one of my favorite pre or post workout snacks. Enjoy!!
Ingredients: Bannana, almond butter, hempseeds
1) Peel a ripe Bannana. Cut into several small slices. Open the jar of almond butter. Place a teaspoon or two of almond butter in between two Bannana slices. Once you have filled all the Bannana slices with almond butter sprinkle hemp seeds all over the bananas u till everyone is fully coated. Next place in the freezer for 40-45 minutes.
2) pull out of the freezer and they are ready to serve!! They are delicious and a very healthy way to satisfy your sweet tooth without any added sugar. Remember to be be creative in your approach to clean eating. Use real natural ingredients and avoid processed foods. Their is nothing more important to how you look and feel than what you put into your body.
Most people believe eating healthy has to be extremely restrictive. Never having fruits, sugars, carbs, or alcohol. This is simply not true. I believe the key is balance. It's un healthy to obsess over calories and never give yourself a chance to indulge in life's guilty pleasures. You also can indulge to much and it will negatively effect your health. Like I previously stated its about balance! I try to find healthy treats to satisfy my sweet tooth. This is one of my favorite pre or post workout snacks. Enjoy!!
Ingredients: Bannana, almond butter, hempseeds
1) Peel a ripe Bannana. Cut into several small slices. Open the jar of almond butter. Place a teaspoon or two of almond butter in between two Bannana slices. Once you have filled all the Bannana slices with almond butter sprinkle hemp seeds all over the bananas u till everyone is fully coated. Next place in the freezer for 40-45 minutes.
2) pull out of the freezer and they are ready to serve!! They are delicious and a very healthy way to satisfy your sweet tooth without any added sugar. Remember to be be creative in your approach to clean eating. Use real natural ingredients and avoid processed foods. Their is nothing more important to how you look and feel than what you put into your body.
NSB SURF REPORT www.surfnsbreport.blogspot.com
Tuesday, April 12, 2016
8 Foods that will help you sleep better.
According to the National Sleep Foundation forty percent of Americans have trouble sleeping. Not getting enough sleep can lead to health problems and depression. Here are some natural foods that will help you sleep better.
1) Wild fish- Fish like Salmon, halibut and tuna boast vitamin b which is needed to make melatonin (a sleep inducing hormone)
2) Whole Grains- Barley, Bulgar and most other whole grains are rich in magnesium. Not having enough magnesium can effect your sleeping patterns.
3) Kale- has lots of health benefits. Kale is rich in calcium. Research suggests that people who are deficient in calcium have trouble falling to sleep.
4) Lentils- this superfood is very rich in magnesium, a mineral that plays a key role in sleep. It's also a good source of potassium and protein to help you sleep through the night.
5) Almonds- are packed with the muscle relaxing mineral magnesium. A hand ful of almonds at night could help you fall asleep faster.
6) Bananas- contain tryptophan, an amino acid that has been linked to quality sleep. They also offer solid amounts of potassium and magnesium. Both minerals help to relax muscles.
7) Green Tea- contains theanine, an amino acid that helps reduce stress and promote relaxation. Make sure it's decaffeinated at night.
8) Walnuts- are a natural source of melatonin and help your body respond better to stress. A perfect snack later in the day.
According to the National Sleep Foundation forty percent of Americans have trouble sleeping. Not getting enough sleep can lead to health problems and depression. Here are some natural foods that will help you sleep better.
1) Wild fish- Fish like Salmon, halibut and tuna boast vitamin b which is needed to make melatonin (a sleep inducing hormone)
2) Whole Grains- Barley, Bulgar and most other whole grains are rich in magnesium. Not having enough magnesium can effect your sleeping patterns.
3) Kale- has lots of health benefits. Kale is rich in calcium. Research suggests that people who are deficient in calcium have trouble falling to sleep.
4) Lentils- this superfood is very rich in magnesium, a mineral that plays a key role in sleep. It's also a good source of potassium and protein to help you sleep through the night.
5) Almonds- are packed with the muscle relaxing mineral magnesium. A hand ful of almonds at night could help you fall asleep faster.
6) Bananas- contain tryptophan, an amino acid that has been linked to quality sleep. They also offer solid amounts of potassium and magnesium. Both minerals help to relax muscles.
7) Green Tea- contains theanine, an amino acid that helps reduce stress and promote relaxation. Make sure it's decaffeinated at night.
8) Walnuts- are a natural source of melatonin and help your body respond better to stress. A perfect snack later in the day.
Tuesday, March 15, 2016
THE IMPORTANCE OF POSTURE
Proper postural alignment allows optimal neuromuscular efficiency, which helps produce effective and safe movements. This should be at the forefront of any training program. You will never reach your bodies full potential until you address this issues. Proper posture helps the body produce high levels of functional strength, without it the body may degenerate or experience poor posture, alters movement patterns, sprains, tendinitis, and low back pain.
Static posture, or how a individual physically presents himself or herself in a stance. This is a road map of how the individual is using their body with time. We have discoverd that the body tends to compensate in particular patterns based on muscular relationships. Understanding these movements has made it possible to help correct these distortions through stretching and strengthening muscles. If left untreated these distortions can lead to pattern overload and eventually injury. Movement observations should relate to basic functions such as squatting, pushing, pulling, and balancing. It's also important to understand how the body is suppose to move effectively.
Never add strength to disfunction. It's important to understand what your body needs to operate efficiently. This is why it's so important to switch up your style of training. If you sit at a desk all day, then go to the gym and lift heavyweights, chances are you will have movement issues. All the muscle in the world will not help you move better. It's essential to implement functional movements and flexibility training in your regimin. Working out shouldn't be about achieving a certain look. It should be based on become a healthier, moving better, and gaining functional strength. As the saying goes "listen to your body when it whispers and you won't have to hear it scream"
Proper postural alignment allows optimal neuromuscular efficiency, which helps produce effective and safe movements. This should be at the forefront of any training program. You will never reach your bodies full potential until you address this issues. Proper posture helps the body produce high levels of functional strength, without it the body may degenerate or experience poor posture, alters movement patterns, sprains, tendinitis, and low back pain.
Static posture, or how a individual physically presents himself or herself in a stance. This is a road map of how the individual is using their body with time. We have discoverd that the body tends to compensate in particular patterns based on muscular relationships. Understanding these movements has made it possible to help correct these distortions through stretching and strengthening muscles. If left untreated these distortions can lead to pattern overload and eventually injury. Movement observations should relate to basic functions such as squatting, pushing, pulling, and balancing. It's also important to understand how the body is suppose to move effectively.
Never add strength to disfunction. It's important to understand what your body needs to operate efficiently. This is why it's so important to switch up your style of training. If you sit at a desk all day, then go to the gym and lift heavyweights, chances are you will have movement issues. All the muscle in the world will not help you move better. It's essential to implement functional movements and flexibility training in your regimin. Working out shouldn't be about achieving a certain look. It should be based on become a healthier, moving better, and gaining functional strength. As the saying goes "listen to your body when it whispers and you won't have to hear it scream"
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