You've undoubtedly heard how bedtime snacks equal excess pounds, but that's misleading. It doesn't matter when you consume your calories as long as the amount you burn isn't less than what you consume.
Still, it's important to choose your bedtime snacks carefully. Certain foods — such as spicy foods, citrus and other foods that cause indigestion or heartburn — can negatively affect your quality of sleep.
What Are The Best Bedtime Snacks?
What you're seeking in the perfect bedtime snack is one that is low in calories, but also contains tryptophan. What is tryptophan? It's an amino acid that helps the body create niacin and the feel-good hormone serotonin. In short, tryptophan helps you drift off to sleep more easily.
The same can be said for potassium, which can be found in bananas. Also, complex carbohydrates with some protein can make for a filling, but light, snack before you go to bed.
That said, here are some easy-to-fix, healthy options that are perfect for your bedtime munching:
Looking for a training guide and partner as you strive towards your health and fitness goals? Then contact professional trainer Ralph Roberts at the Downtown Athletic Club of Amarillo.
The long-term effects of exercise are well-documented, from boosting your heart and cardiovascular health, to helping ward off disease and other serious health issues. The short-term effects are pretty impressive, too.
Indeed, the immediate perks of exercise can keep us motivated and fired up about going to the gym. Here are just some of those benefits.
Studies show that it only takes 20 minutes of moderate cardio to boost your mood thanks to the increased production of endorphins. Moreover, it doesn't matter what the intensity level of your workout is, you're still going to be in a better mood when you finish. So, choose an exercise you're comfortable with and enjoy that exercise high.
Just as exercise can give you a quick mood boost, it can also help boost your self-esteem. One study surveying nearly 2,000 young people showed that regular exercise significantly improved their self-esteem. It was also of significant benefit to those who showed signs of anxiety and depression.
Additionally, research has shown that setting a goal and achieving it — such as a fitness health goal — has a positive benefit on how we view ourselves.
Exercising for even the minimum requirement per day (20 minutes) has been shown to lead to better sleep. It can lead to deeper sleep as the growth hormone, which repairs tired and torn muscles increases.
Exercise can help you stay sharp throughout the day. Studies show that bursts of cardiovascular exercise can create more efficient attention and memory resources. Even moderate exercise can provide immediate benefits of cognitive performance, no matter how old you are.
Boost Your Metabolism
Your body's ability to convert calories into energy — your metabolism — is given a near-immediate boost through strength training or aerobic exercise. Moreover, high intensity interval workouts prompt your metabolism to work harder even after you've finished your workout.
Lowered Blood Pressure
The benefits from cardiovascular training can last for 24 to 48 hours after each moderate exercise session, including a reduction in resting blood pressure. The hormones released during exercise can make blood vessels more compliant.
After only two weeks of moderate exercise you can expect to have less stiffness (including a decrease in arthritis pain), a strong immune system, cholesterol levels that are dropping, and a lower risk of falling thanks to improve balance and coordination.
Working with a personal trainer like Ralph Roberts can keep you motivated and help you take your fitness to a new level. Contact Ralph today at the Downtown Athletic Club in Amarillo.
Exercise trends come and go more often than fashion trends. But the way the human body works doesn’t change. Here are eight common cardio mistakes to avoid.
1. Focusing On Cardio More Than Strength
Cardio is an important part of a fat loss program, but it’s not the only part. Strength training builds lean muscle, which boosts your metabolism. The more muscle you have, the more calories your body will be able to burn.
2. Exhausting Your Energy Supply Before Strength Training
If you spend all your energy on an intense cardio workout, your body won’t have anything left to give for strength training. Consider splitting up your workout routine: cardio and weights on alternating days.
3. Aiming For A Specific Number Of Calories
Another common cardio mistake happens when you rely too heavily on the number of calories burned. The numbers on machines don’t always give you an accurate picture of your workout. A better way to measure the success of an exercise is to focus on intensity.
4. Staying In The Fat-Burning Zone
Most cardio machines have a “fat burning” zone indicator. But it’s actually not beneficial to weight loss to stay in that zone for the duration of your sweat session. Instead, work in intervals, from low to high intensity.
5. Working Out On An Empty Stomach
Your body needs food for energy. Exercising on an empty stomach is like driving a car with no gasoline. For the best results, have a light, healthy snack about an hour before your workout. Fruit and yogurt with granola is one great option. Here are some other ideas.
6. Training For A Race Without Mixing It Up
When you train, your body becomes accustomed to the exertion (this is how you gain endurance), meaning you burn fewer calories with each session. So instead of focusing only on running, include various types of workouts in your race day prep.
7. Routinely Splitting Up Cardio And Strength
We mentioned earlier that cardio and strength should be done on alternating days, but this applies to intense sessions. Performing low to moderate intensity cardio in the middle of your strength workout burns more calories.
8. Eating Everything In Sight
Some people (incorrectly) believe that as long as they’re doing cardio every day, they can eat whatever they choose. But weight loss is about expending more calories than you consume. If you burn 300 calories, but eat an extra 500, you won’t see a drop in body fat.
Support is vital for weight loss goals. Ralph Roberts focuses on creating plans that work with your lifestyle to get you real results. If you’re ready to take control of your health, give us a call.
Why do millions of people make excuses every day not to work out? One reason may be the fact that exercise does not provide the immediate gratification that an ice cream cone provides. Even for those who seriously want to look, and feel better, there always seem to be reasons to delay. Some excuses are more valid than others, but following are some ways to squash those exercise excuses.
1. No Motivation
Working out does not mean you have to hate your exercise routine. Healthy physical activity can incorporate a wide range of movement, including dancing, walking, running, swimming, playing sports, and lifting weights in a gym. You can manage your program alone, or join others in a workout plan. Listening to music, or reading a magazine while pedaling away, can make the time fly. Tangible rewards can be highly motivating, such as smoothies or protein bars after the workout. Finding something that you enjoy, and works for you, is the first essential in getting fit.
2. No Time
Another excuse many people give for not working out is a lack of time. For most, making time for exercise requires a change of priorities, such as waking up an hour early, or going to the gym during the lunch hour. There are exercise routines that require no equipment and can be done in small spaces, such as an office or den. Other programs are short, and repeated several times daily. Routines can be changed that incorporate riding a bike to work, or hiking up the stairs instead of taking the elevator. When working out becomes a priority, you will find the time.
3. No Success
Individuals abandon their workouts when they don’t get results. For some, the reason may be goals that are simply unrealistic. For others, exercise routines may be chosen randomly, that don’t incorporate full body workouts, or exercises may be performed incorrectly. Hiring a personal trainer for a few sessions will insure proper form, and an achievable workout routine that will provide results. From there, track your progress.
The need to squash exercise excuses often happens at the beginning. Once those excuses are managed, the feel-good benefits of working out begin to kick in and become essential to one’s life. If your life needs rejuvenation, if you need some motivation, contact personal trainer Ralph Roberts. Inspiration is one call away.
TRX suspension training has become one of the most sought-after exercise programs around. It's not hard to see why. TRX training, which utilizes both your body weight and gravity, is a portable, versatile program that works your body's entire core. Using the suspension of two straps, it simultaneously provides strength and cardio training.
Why Should I Use TRX?
The TRX suspension system weighs less than two pounds and can be easily transported from place to place. You can also take it with you when you travel, as it easily fits into a suitcase or carry-on bag. In turn, this takes away the excuse of travel as a reason to interrupt your training program. It also allows you to work out virtually anywhere you want as it can be anchored on hotel doors, trees, wooden support beams — you name it. Moreover, you can get a great workout in no more than 30 minutes.
2. Attacks The Core
Core strength is vitally important for athletes of all levels. The core (your torso) must supply the power to create movement and overcome resistance. TRX actively engages your core through a variety of exercises that can be done at different angles and different intensity levels. In fact, every exercise done with the TRX system works your core muscles.
One of the great benefits of TRX training is that by using your own body weight and gravity, you're able to adjust to your own fitness level. For example, you can increase the intensity level of your workout just by walking yourself closer or further away from the anchor point. This also enables you to keep your heart rate up as you keep moving.
4. Enhanced Balance And Stability
An important element of all athletic movement is a strong foundation. While the TRX is used to isolate body parts, it also forces you to develop your balance by becoming comfortable in less than optimal positions.
TRX allows you to do incredibly effective and efficient full-body workouts by utilizing hundreds of core and stretching exercises. You'll train just like an athlete as you're able to work on speed, agility, balance and cardio.
Working with a personal trainer like Ralph Roberts can be invaluable as you strive to reach your health and fitness goals. Download his TRX workout now!
Created and used by the Navy SEALs, the TRX Suspension Training system is designed with the goal of achieving high-level fitness. It combines the forces of gravity and your body weight, and allows you to perform hundreds of exercises at a level of intensity that fits your comfort level.
TRX is used today by thousands of people at all fitness levels, from everyday people hoping to look and feel better, to members of the U.S. Military and elite athletes.
What Is TRX?
TRX is a full-body strength training workout system that utilizes a person's body weight instead of machines or dumbbells. It's comparable to Pilates and anti-gravity yoga, and is a total-body workout that's centered on your core. It also increases muscular endurance and can be set up anywhere, including in your home or gym.
How Does It Work?
TRX is basically a fitness tool made of nylon with two movable handles. It is attached to a non-moving anchor, like a tree, door frame or special TRX structure, and the handles can be manipulated to target different body parts. Resistance can be either increased or decreased depending on how far or close your body is to the anchor. There are six basic body positions with TRX:
What Should You Expect From A TRX Workout?
Be prepared to start slow as you train your way toward more intense exercises. But most of all, you should expect a total body workout regardless of your fitness level.
Can TRX Be Done At Home?
One of the beauties of TRX training is its portability. It can be done almost anywhere there's an anchor point, including in your home. It's suggested that you first try it in the gym with a trainer to get comfortable with it, as well as learn the proper technique.
Having a personal trainer such as Ralph Roberts work with you as you strive to achieve your fitness and overall wellness goals and produce amazing results. Contact Ralph today.
Do you find yourself sweating more than others when you exercise? Or maybe you don’t seem to sweat much at all and you’re worried that you may not be putting in enough effort? People tend to judge the effectiveness of a workout by how profusely they sweat. But in reality, there’s more to sweat than how fast you run or how much weight you lift.
Several factors affect your body’s perspiration levels, so determining a “normal” level is a complex task. In this article, we’ll explore the ins and outs of sweat.
The Science Behind Sweat
Sweat glands are responsible for producing and secreting sweat to help your body cool itself off and maintain a healthy temperature. Each person is born with between two and four million sweat glands. Generally, the more glands you have, the more sweat your body produces. However, there are situations in which glands can become more or less active, leading to an over- or underproduction of sweat.
Managing Your Sweat
If, based on the factors mentioned above, you feel that you sweat too much, there’s good news. Normal overproduction of sweat can be managed with the right lifestyle changes. Certain substances and objects can increase perspiration, so to better control sweat, avoid the following:
In some cases, trying to manage excessive perspiration on your own simply doesn’t work. This type of sweating, which can’t be controlled with basic lifestyle changes, is often indicative of a condition called hyperhidrosis. People with hyperhidrosis sweat profusely, even when they’re cold. Speak with a doctor if you believe you suffer from this condition.
Sweat is a natural, even healthy, part of life. It’s something you’ll always deal with, especially if you exercise regularly. But if you feel your perspiration levels are out of control, give the tips mentioned above a try. To learn more about healthy perspiration and what you can do to easily manage stress, reach out to personal trainer Ralph Roberts.
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