5 Reasons why Exercise is Especially Important for Seniors
As we age, maintaining fitness becomes more important, while seeming more elusive. Being surrounded by images of young people promoting fitness makes it seem like exercise and fitness are for the younger crowd only, but nothing could be further from the truth. In fact, staying active and fit is just as beneficial, if not more so, for seniors. Here is why: 1. Resistance training prevents loss of muscle mass Maintaining muscle mass and strength is important for the ability to p
Exercises for Days You don't Have Time to Exercise
Hey, I get it. You live a busy life. But don't let that be an excuse to skip workouts. On days you know you can't make it to the gym, try these multitask-friendly exercises: Squats (static or dynamic) The squat is one of the best exercises for strengthening the lower extremities. To make it extra challenging without the use of weights, try a 60 s static squat. When: While brushing your teeth, cooking, on the phone, waiting for the microwave to beep, or watching TV. Main muscl
Lessons I Learned From the Mistakes I Made as a Novice Lifter
When I first joined a gym in 2001 I had no clue what I was doing. I was using my membership to take classes and use the rowing machines (and enjoy the great view). Fast forward to a few years later, in 2006 I decided I wanted to get stronger and build muscle. With the guidance of my then-boyfriend, I jumped straight into a typical high-volume* bodybuilding program. In the course of my first few years of training I made
Ditch Your Waist Trainer - Do This Instead
January is the month of new year resolutions and crowded gyms. As people rush to gyms all over the country one thing that can often be seen in gyms these days is the waist trainer, worn by women in search for the hourglass body shape. A revamped version of the the Victorian era corset, waist trainers are meant to re-shape women's figures by compressing the midsection. Made popular by social media celebrities and disfavored by health care professionals, here are some facts abo
Troubleshooting Muscle Growth: 8 Reasons Why You're not Building Muscle
Most of my blog posts so far have been about fat loss. This time let's talk about muscle growth. Compared to gaining muscle mass, fat loss is fairly straight-forward. In simplified terms, weight loss is all about creating a calorie deficit over time. Weight loss can be achieved with or without dietary changes and with or without exercise. Measurable results can be achieved fairly quickly, usually as early as the first week. Muscle growth is more complicated. Muscles require a
7 Vegan Foods Packing a Powerful Protein Punch
Plants provide us with yummy foods in many colors, full of fiber, vitamins and minerals. Some plants even provide a good amount of protein essential for growth and maintenance of many bodily functions. One of the important aspects of plant foods is the absence of cholesterol. Plant protein, as opposed to protein from animal sources, is especially beneficial for people vulnerable to cholesterol-rich diets, such as individuals with familial hypercholesterolemia, type 2 diabetic
Swap the Car for a Bike
Living in LA has made me stay at home more than any other city I have lived in. Just the thought of getting in the car only to battle traffic, and then having to look for parking at my destination is often enough to make me stay at home. So after doing the driving thing for years, I decided to try a different approach - cycling. Since I started cycling to work and running errands by bike, my quality of life has improved. Here is why: A bike is easier to maneuver in traffic Ty
The Dangers of Belly Fat, Part Two: How to Lose it - A Systematic Guide to Weight Loss
Need to lose weight but don’t know where to start? This is a step by step guide to help you plan for success: 1. See your health care provider If you are currently sedentary and planning to adopt an active lifestyle it’s a good idea to see your doctor prior to getting started. Based on your current health status you will be given the go-ahead, or you may be given some restrictions to follow. This may seem trivial, but it’s especially important to follow this advice if you hav
