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This lack of consensus can make diet and nutrition complicated, especially when there are so many beliefs and opinions that are out there that are not based on scientific evidence. UFiiT Nutrition Principles
Source: https://ufiit.com/nutrition-101/ Squats are a go-to exercise for most people today. But is it possible that it might not be the right exercise for your body? As a fitness expert for over 25 years, I have gotten so many questions about many different topics regarding fitness and health. One subject I get asked about more than any other is squats. Here are some of the questions I have been asked about squats:
These are my insights into these commonly asked questions and this is what I share with my clients: First and foremost, I always remind people that we are not all the same. What is good for one person is not necessarily good for another. If any thing you are doing hurts or causes pain, STOP doing it. Do not follow the “just work through it” mentality. The truth about squats is that people do get injured and people do experience pain from it. Unfortunately, it might not be fair to place all the blame on squats because there are other extenuating circumstances that might have originally caused the injury but squats can (and do) contribute to the pain or injury. As a fitness professional, I would never want anyone to experience pain or injury, regardless of whether they are my client or not. I have always wondered if there are factors that contribute to the way that people execute or interpret the execution of an exercise. Could some exercises like squats be too fundamentally complex for certain bodies to execute properly or are they just not meant for everyone? The check-list below contains some factors that prevent people from being able to perform proper squats. Squatting checklist:
In theory, this check-list is a great idea but is this reality? These are just some of the requirements on the checklist that if you choose to squat, you should follow. Ironically, the same facts that make for a perfect squat are also the same facts that I believe makes it Because there is such a fierce support for some steady staples like squats, it has almost become a taboo to question or possibly have an alternative view about some of these exercises that are causing injuries It is true that some people do exercises improperly and I am sure we have all seen interesting exercise moves in our gym or on social media. It is a fact that a lot of people do exercises wrong, that’s nothing Could the exercises be too fundamentally complex for certain bodies to execute properly or are they just not meant for everyone? It might be a little bit of both, but we cannot find out if we continue to ignore I would never want anyone to get injured while exercising, even if they are not my client. I have always believed that things can always improve and that the fitness, weight-loss and health industry should No one type of exercise or method can give us the results we seek. We should always do more research on the things that we do, especially when it comes to our bodies. All human beings are different. We Squats are popular but very risky. Ultimately, it is your choice if the risk is worth it to you or not. If you have done squats in the past and have experienced pain or injuries, you might understand what I am If squats aren’t working for you, please try some of the UFiiT leg routines. Source: https://ufiit.com/squats-might-be-killing-your-body/ A hundred years ago our families never stressed about overweight, popped supplements, or chewed antacid tablets like candy. They had the right idea. They followed healthy lifestyles, took natural exercise, and ate the right foods. Naturally, they did not invent this method, nor have specialists to ask what exactly a healthy diet is for women. They simply followed a healthy, organic eating plan that evolved over thousands of years. A word of warning before I continue: Your life may not be quite the same if you read this article to the end, which I sure hope you will. But chill out and relax. I am not asking you to put on a hoop skirt and go out and till the fields. However you might become more selective about believing what supplement salespeople promise. The Fundamentals of a Healthy Diet for WomenThere is loads of evidence regarding the path to healthy eating for women. The overall mix includes unsaturated fats, whole grains, good protein packages, and fruit and vegetables. However, trans- and saturated fats, sugary drinks, and highly refined grains run counter to this culture. As far back as 2010 a leading scientist advised against taking a multivitamin with folic acid and extra vitamin D as a nutritional safety net. So what we are saying is nothing new. If we stick to a healthy diet it could carry us comfortably through pregnancy to middle age, and even into our senior years. If you have a boyfriend and they complain about ‘parrot food’ tell them it will make them good and strong in ways they only talk about in locker rooms. A healthy diet for women means more fun in the bedroom every night. Do I have your attention yet? I’ll bet I do! The Three Elements of Healthy NutritionAsk the average doctor or the people at the pre-natal clinic about a healthy diet for women, and the chances are they will ho-hum with generalities. The truth is we are so confused with advertising hype we lost direction about the basics. The other thing that changed is we are going to live into our eighties, when food will play an increasing role in inviting, or fending off cancers, heart disease, osteoporosis, and loss of vision. So we need to do something about this now. The First Element: Dietary FatsThere are four types of dietary fats, some (but not all) of which are an essential part of a healthy diet for women:
The Second Element: CarbohydratesCarbohydrates, saccharides, or simply carbs are in high quantities in breads, pastas, cereals, rice, potatoes, and beans. As U.S. women gradually decreased their intake of dietary fats, the proportion of carbohydrates increased. However, there is a catch. Highly processed grains including white flour and white rice lose much of their nutritional value, increasing our triglyceride and reducing our good cholesterol HDL intake. Therefore, a healthy diet for women means monitoring our glycemic levels regularly to check for blood-sugar spikes after consuming these unhealthy carbohydrates. High glycemic responses increase the chances of type 2 diabetes, coronary heath disease, and perhaps even ovulatory infertility. The Third Element: ProteinsProteins are one of the four building blocks of life. Our bodies cannot function properly without them, and therefore they are a core aspect of any healthy diet for women. We obtain them from meat, fish, poultry, beans, eggs and nuts and seeds. The actual source would not make a difference, were it not for how our bodies process protein molecules down the line. The answer lies in the fats, carbohydrates, sodium, and other nutrients in the package deal. A twenty-year nurses’ health study revealed eating more protein from beans, nuts and seeds, while reducing animal protein reduced the risk of heart disease. Eating more fruit and vegetables was something our mothers drummed into us, although the people in the fast food industry – and perhaps we – never listened much. A Healthy Diet for Women Means Plenty Fruit and VegA healthy diet for women should include five servings of fruits and vegetables a day. If you are feeling guilty you are not alone. Only one in four women in the United States follows this advice. From a woman to a woman pretty please try a little harder. There is a strong connection between health, and fruit and vegetables in diet. And there is a lesser chance of esophageal, stomach, lung, and colorectal cancer too. Most of us grew into unhealthy diets as kids because that was the time the fast food industry arrived and to be honest we had no idea the impact it would have. Stand by for our next post in about two weeks’ time. when we suggest a few baby steps to get you started in ways you will actually enjoy. None of the above will achieve full potential, unless you take the regular exercise we offer on this site. See you at the gym soon! Remember your fruit and veg snacks. Recent Posts Omelette with Tomatoes, Mushrooms and Broccoli: Marco Verch BY CC 2.0 Dinner at Home: Elvert Barnes BY CC 2.0 Shrimp Salad: Marco Verch BY CC 2.0 The post So What is a Healthy Diet for Women? appeared first on UFiiT | Online Best Expert's Tips for Health and Fitness. 4 (4 ounce) boneless, skinless chicken breasts 1-½ cups water In a large skillet brown chicken adding soup, water, paprika, and You can chop the chicken into a salad or eat it with brown or wild rice as well. The post 15 Minute Chicken Dinner appeared first on UFiiT | Online Best Expert's Tips for Health and Fitness. If you aren’t getting enough fibre in your diet, you won’t have regular bowel movements. Your body sends you messages every day about your health, but if you don’t believe the signals it is sending, write down everything you eat in a one week period, then look up the categories they fall in. If the fibre is less than 50%, you need more.
If you answer yes to any or all of these, you should seek medical advice from your doctor. Healthy eating is only half of living healthy. Healthy pooping is the other half. We need both to live well. The post WHY CAN’T I POOP EVERYDAY, EVEN WHEN I FOLLOW A HEALTHY DIET AND EXERCISE REGULARLY? appeared first on UFiiT | Online Best Expert's Tips for Health and Fitness. Source: https://ufiit.com/why-cant-i-poop-everyday-even-when-i-follow-a-healthy-diet-and-exercise-regularly/ Have you ever wondered why unhealthy foods seem to taste good and healthy foods taste bad? This is a great question with a double-sided answer. I don’t believe that good food tastes bad and bad food taste good. Most of the foods we eat are processed and packaged. They are pumped full of sugar, syrups, fat and salt to make them taste good. Take a walk through most grocery stores and you see the availability of processed food and their relative cheap cost makes them enticing options. People can get lazy when grocery shopping, not paying attention to amount of sugar and salt in the foods they purchase. They eat what is put in front of them. It’s terrible, but almost all the things we eat in restaurants and buy in grocery stores are processed. It is a deliberate attempt to keep people addicted to buying bad food. Secondly, fast food or bad foods are a lot easier to access and a lot more affordable, Many healthy or good foods, can cost more. There seems to be a deliberate attempt to make healthier foods more expensive. People will not spend a huge part of their paychecks on food. Especially when there are many other expenses to pay. Thirdly, availability is also a factor. Because most good foods are often fresh and sourced from different parts of the world, it can be very expensive to transport them before they rot or become unsuitable for consumption. So they are often shipped using methods that are meant to keep them edible and suitable for consumption. Part of that process diminishes the freshness as well. Despite the issues and cost of good foods, I believe the benefits are still enormous and eating healthier is the recipe for living better and living longer. The post WHY UNHEALTHY FOODS TASTE GOOD AND HEALTHY FOODS TASTE BAD appeared first on UFiiT | Online Best Expert's Tips for Health and Fitness. Source: https://ufiit.com/why-unhealthy-foods-taste-good-and-healthy-foods-taste-bad/ Unfortunately, there are too many diet’s that are based on starvation or not eating. And people seem to keep believing and falling for them. As livimg things we aren’t meant to starve our bodies nor are we going to succeed in losing weight by depriving ourselves of nourishment. We absolutely need to eat enough and we need to eat often to be healthy and well. We also need to eat properly for the goals we are trying to achieve . These are some of the issues that can arise from not eating.
Losing weight is simple but not easy We need to understand our body, respect it then create a plan that is based on the goal you want to achieve. My advice to client’s is to eat a balanced diet that is based on their body type more often. The fact and secret about food is this “ The more we eat the more you burn”. It’s not the other way around. “Fire only burns well when there is firewood”. Here is my article about eating fir your bodytype Eating For Your Body Type – Eating For Your Body Type Don’t starve yourself it’s dangerous, unhealthy and fruitless because you will still have the weight to lose. See a qualified expert if you need more clarity and help. The Ufiit approach is based on the ideology of balance and non-starvation. Visit us on some of our social media platforms for more insights and tips that will help you get to your health, fitness, weightloss and overall wellness goals. The post Stop killing yourself with diets appeared first on UFiiT | Online Best Expert's Tips for Health and Fitness. Why does my back hurt regardless of the types of routines I do?If your back hurts during exercise, you should look at these factors: If your back hurts during exercise, you should look at these factors:(1) Your core needs work. You need to strengthen it properly and quickly. Are you doing any core exercises currently?(2) Stop doing planks and deadlifts because you might have some S.I joint dysfunction. (Sacroiliac joint dysfunction is improper movement of the joints at the bottom of the spine that connects the sacrum to the pelvis. It can result in pain in the low back and legs, or inflammation of the sacroiliitis joints). Planks and deadlifts are movements that cause compression or strain in your lower back(Fitness facts and myths you should be aware of)I am not a believer in planks because they cause tension, pressure, clenching and curvature in the spine. Lots of people do planks, trying to hold the position for long stretches. While people are doing planks, they start tensing their upper bodies, they drop their heads and almost always their mid-section dips as well. It’s an exercise I have not done for years, because I believe it has many flaws and can cause problems because it is too taxing on the spine and skeletal system. Some of your pain could be as a result of that and I would consider eliminating planks at least for a while to see the difference. As for the deadlifts, record yourself or have someone record you the next time you do deadlifts. Look for the height differences in your shoulders while pulling up the weight and any type of tension on your face, down your neck into your spine. You might have a dominant side, which most people do. You could be pulling harder and higher on that side, which would cause a real imbalance in your sacrum. One hip fires higher, which would make the glute on that side fire/react more than the other glute. The glutes, hips and core are usually major culprits with back issues. Those are the first things we look at. Each body is unique, so we need to make sure everything we do with it is proper and specific to its individual needs. This primarily pertains to exercise routines and physical activities. We always have to create or promote balance in our bodies, not diminish them. (If a car had its tires on one side slightly deflated, there will be alignment or steering issues when you drive the car). We also need to make sure we absolutely do not add any more tension than is already in the body. Our job is to help eliminate tension by creating blood flow throughout the body. Our bodies are resilient and adaptable, but sometimes we treat them badly, hence, we may experience pain. If you don’t strengthen your core, you may end up with a chronic back issue. Here are three core exercises and complementary stretches to do every day that can help ease back pain:(1) The bridge:(A) Lie on the ground with your feet flat on the floor, hip-width apart with your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line.(B) Keep your shoulders on the floor(C) Lower back down Do 3 sets 10-12 times.(2) Ufiit fours: As seen in the Ufiit.com video below.(3) Crossover floor stretch :Lay flat on the floor facing up, straighten both legs, bring up one leg, slightly bent. Keep your shoulders still and bring that leg across your body. Hold for a count of 12 then repeat it 3 times. Do it on both sides).(4) Spread eagle: Lay against the wall with both legs stretched on the wall. Taking one leg at a time, move them along the wall till you almost get to the floor. As if you are doing the spilts along the wall.***Consult your physician before starting any exercise program. Source: https://ufiit.com/back-pain/ If there were a secret recipe for getting six-pack abs, people would be lined up at the exercise buffet all day. But the reality is six-packs aren’t easy to develop and, frankly, they aren’t for everyone.
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Michael AbregoManaged a small team deploying dandruff on the black market. Uniquely-equipped for training tobacco for the underprivileged. Spent 2002-2008 merchandising glue in Jacksonville, FL. Had moderate success buying and selling human hair in Naples, FL. Spent a year managing tinker toys in Atlantic City, NJ. Spent childhood consulting about g.i. joes in Pensacola, FL. ArchivesNo Archives Categories |