Functional Fitness

Functional Fitness is a term we are hearing more and more, but do we know what it really is?  Do you sometimes ask yourself "Why am I doing this exercise?"  You are not alone in asking that question and often trainers don't know why either ....maybe they've always done it (tradition) or maybe you're risking injury by continuing to do it.

I am sharing this article from the Calgary Herald which explains Functional Fitness very well.  Thanks to our friend Tom, for sharing this link.

http://www.calgaryherald.com/health/Functional+training/6339192/story.html

Baby Plank!

Consider the egg....

Its purpose is to bring new life into the world and to nourish that life until it reaches the point where it can survive on its own. No wonder eggs are one of the most nutrient-rich foods available to us – often referred to as a perfect protein. The egg is a symbol of spring and new life partly because of the nourishment it provides. But it is also because during the winter, chickens do not naturally lay many eggs. The return of the light brings the return of eggs.

Eggs Are Loaded with Nutrients

Eggs have lots of vitamins. They are rich in the B vitamin family, and also contribute vitamins A and D. In particular, egg yolks are one of the greatest sources of riboflavin, B12, and choline, which may well not only help developing brains in utero, but protect us from age-related memory loss. In the mineral department, eggs are especially rich in selenium. Eggs are also abundant in lutein and zeaxanthin, carotenoids which protect our eyes from macular degeneration, among other benefits. And the lutein in eggs seems to be better absorbed than when it comes from vegetable sources. Almost all these nutrients are in the yolk of the egg.

Some eggs even have significant amounts of omega-3 fats. So-called "Omega-3 eggs" have usually been been fed flax seeds to raise the level of omega-3 fat in the eggs. Also, hens that have been allowed to feed on a variety of natural food for them (greens, grubs, etc) produce eggs with more omega-3 fat. "Pastured eggs" are one name for these hens, though note that "free range" hens usually don't share this diet).  One egg provides 6 grams of protein, 5 grams of fat (1.5 saturated and 2 monounsaturated), and about half a gram of carbohydrate.

Eggs in a Low-Carb Diet

Not only are eggs a low-cost and low-carb source of protein and other nutrients, but they have uses specific to low-carb diets. Egg whites can provide structure to baked goods made with nontraditional ingredients such as nut flours and flax seed meal and can provide the basis for desserts.

But Isn’t it Bad to Eat Too Many Eggs?

Eggs have a lot of cholesterol, so for a long time it was considered unhealthy to eat too many. However, advice is changing on this as more research comes out.  Evidence now shows that eggs are not in any way harmful to our health. In fact, some studies show an improvement in blood lipids from eating eggs. It seems that this high-cholesterol food raises our "good" cholesterol rather than the "bad."

The above paragraph about cholesterol leads me to share the attached link about statins and exercise.  Everyone I know who is taking a statin has had different experiences.  Some noted no changes and others were unable to continue with their presciption or had to have it change.  Read on...

 

http://well.blogs.nytimes.com/2012/03/14/do-statins-make-it-tough-to-exercise/

Five weight-loss mistakes

Losing weight can be a frustrating, anxiety-inducing process, but it doesn't have to be if you have the right attitude. Here are some common weight loss mistakes you may be making ….. and stop sabotaging yourself:

1.  Giving Up Too Soon. Falling off the exercise and diet wagon happens to everyone. It's tempting to give up on exercise after weeks (or months) of failing to stick with a program or skip workouts completely if you run out of time. It's also tempting to ditch healthy eating after a massive Oreo-fest, but renewing your commitment after a boo-boo is the most important thing you can do to succeed.
Solution. No matter how long it's been since you've exercised, do something active right away, like a quick walk, to help you take control. If you don't have time for your regular workout, use whatever time you have to be active. Ask yourself which is better: exercising for 10 minutes or not doing anything at all. If you ate too much, admit your mistake and move on. One mistake (or two...or three...) doesn't equal failure!

2.  Expecting Immediate Weight Loss. After weeks of exercise and healthy eating, frustration often sets in when the scale doesn't move. Remember, you didn't gain weight overnight and you won't lose it overnight either. Spending too much time scale-watching might lead to a maddening desire to quit exercise forever.
Solution. Focus on the immediate benefits of exercise. Pay attention to how you feel while you're working out. You should feel energetic and alert. You may notice you sleep better, your body feels stronger and you're less stressed. The benefits of exercise go way beyond weight loss and appearance!

3.  Doing The Same Thing and Expecting Different Results. It's important to do exercises that you enjoy, but if you've been doing the same ones for months (or even years), you've probably reached a weight loss plateau and, even worse, complete boredom with your workouts.
Solution. Change what you’re doing.  It can be as simple as choosing a different walking route or changing the amount of weight you're using. Try something new and do it every six weeks. Your body needs regular challenges and so does your mind, so don't allow yourself to get into a rut.

4.  Having The Wrong Attitude. People often view exercise as punishment, something that cancels out the naughty things you ate yesterday. Obviously, no one wants to spend time punishing themselves so changing your attitude about exercise can go a long way towards motivating yourself to do it regularly.
Solution.Exercise should be a reward, not a punishment. Being active is the reward your body deserves for working so hard each day. Our bodies love activity (even if our minds resist it!) so think of exercise as your gift to yourself--something that will make you feel good now and will add to your quality of life for years to come.

5.  Having Unrealistic Expectations. Six-pack abs, thin thighs and a sculpted body. Don't tell me you don't dream about this! We all want perfect bodies, but, for most of us, it's just not going to happen, whether it's due to genetics, aging,  body type or some other factor we can't control.
Solution. Set realistic goals. Not everyone can achieve six-pack abs, you know. And, honestly, visible abs have no function other than to look great in bathing suits (and, how often do you wear a two-piece bathing suit?). Set a goal that means something--getting stronger so you can play with your grand-kids, or strengthening your back so you have good posture. Give up on the idea of trying to look like someone else. You're you. Don't you want to be the best YOU possible??

Here's the deal: The picture wasn't of a celebrity. It wasn't of a supermodel. It was of a woman sitting in her underwear with a smile on her face and a belly that looks...wait for it...normal.

http://www.glamour.com/health-fitness/blogs/vitamin-g/2009/08/on-the-cl-the-picture-you-cant.html