The Healthy Living Blog - Page 6 of 25

May 30, 2017 Exercise and fitness

Developing the Chest

In weight lifting, a press is an exercise movement in which resistance is pushed away from the body. This resistance can be represented by barbells, dumbbells, kettlebells, medicine balls, elastic bands, machines, even your own body weight.

There are many exercises that fit this description, such as chest presses, shoulder presses, leg presses, push-ups, and dips, among others. These exercises are performed from different starting positions, but all of them are composed of two phases: a lifting phase in which resistance is pushed (or pressed) away from the body, and a lowering phase when the exerciser brings the weight back close to the body.

In this article I will describe two exercises that targets the chest muscles.

May 23, 2017 Habits and behaviors Motivation

3 Steps to Success

You probably heard this one before. All you need to do to lose weight is exercise more and eat less. But if it is that simple, why so many people fail miserably?

While the energy equation makes total sense on paper, it is an oversimplification of the process. The truth is that as human beings, we are complex organisms. And each one of us has unique characteristics. That’s why a one-size-fits-all approach cannot possibly work for everyone.

Now, while you will have to discover what works for you, there is a common denominator in the equation: CONSISTENCY. Doesn’t matter what you do, if you don’t stick to it long enough, chances are you won’t see results.

What’s the secret? Motivation? Willpower?

May 16, 2017 Healthy eating

Can I Have Carbs?

First of all, keep in mind that carbohydrates are not bad for you. They do have an important function for the body which is supplying energy to the brain and muscles, especially during exercise. However, not all carbs are the same. There are different categories which are:

May 13, 2017 Exercise and fitness

Training the Core for Mobility

When I say training the core most people think about performing endless crunches or holding a plank forever. One of the most important, and often neglected, movements of the trunk is the rotation. Even though we tend to perform this movement several times during the day without noticing, this movement is not target properly in the gym. Let’s take a look in the muscles involved and a few exercises option to get you stronger in this plane of movement.

May 4, 2017 Exercise and fitness Healthy eating

Do You Know How Your Body Burns Calories?

Metabolism and Energy Needs

Metabolism is the group of biochemical processes that occur within an organism in order to maintain life. However, the term is commonly used to refer to the breakdown of food and its transformation into energy. But how does food become energy?

April 25, 2017 Exercise and fitness

Pull-up 101: Working the Back

A pull is basically the opposite movement of a press. In a pulling exercise, resistance is pulled close to the body, while in a press, resistance is pushed away. These exercises usually mimic movements of climbing and rowing. In general, pulling exercises (for the upper-body) engage the Latissimus dorsi (lats, for short), one of the most important back muscles. Among these exercises are pull-ups, pull-downs, pull-overs and rows, which can be performed using machines, free weights, elastic bands, or body-weight.

April 18, 2017 Healthy eating

Vegetarian Sources of Protein

Embarking on a plant-powered journey or simply looking to diversify your protein sources? You’re in the right place. In today’s blog post, we delve into the world of vegetarian delights, exploring a rich tapestry of plant-based protein sources that not only nourish your body but also tantalize your taste buds.

Whether you’re a dedicated vegetarian or just looking to incorporate more plant-based goodness into your diet, join us on this culinary exploration as we uncover the protein-packed treasures that Mother Nature has to offer. Get ready for a feast of flavors and nutrition, sans the meat!

Legume Marvels

Let’s kick off our exploration of vegetarian protein sources with the legume wonders. Chickpeas, lentils, and black beans stand tall as plant-based powerhouses, packed with protein and fiber. Whether tossed into salads, blended into hearty soups, or molded into savory patties, these legumes not only elevate the protein content of your meals but also bring a satisfying texture and depth of flavor. With a diverse range of legumes at your disposal, the possibilities for creating delicious, protein-rich dishes are practically endless.

Soy-Based Wonders

Enter the world of soy-based wonders – tofu and tempeh. These versatile ingredients are the chameleons of vegetarian cuisine, absorbing the flavors of your favorite seasonings and sauces. Tofu, with its soft and silken texture, seamlessly integrates into stir-fries and curries, while tempeh’s nutty profile adds a hearty element to salads and sandwiches. Rich in protein and boasting a meaty texture, these soy-based options prove that satisfying, plant-based meals are well within reach.

Nutty Indulgences and Seed Marvels

Nuts and seeds take center stage in the next act of our vegetarian protein journey. Almonds, walnuts, chia seeds, and quinoa contribute not only protein but also a myriad of essential vitamins and minerals. Whether sprinkled on yogurt, incorporated into energy-packed snacks, or featured as the main event in grain bowls, these nutty and seedy delights add a delightful crunch and a nutritional boost to your meals.

Plant-Based Blends and Combinations

The grand finale of our exploration involves the art of blending and combining various plant-based protein sources. Think quinoa paired with black beans for a complete amino acid profile or a stir-fry concoction featuring tofu alongside an assortment of colorful vegetables. By skillfully weaving together different elements from the plant kingdom, you not only create meals bursting with flavor but also ensure a comprehensive nutritional intake that rivals traditional meat-centric options. This class of vegetarian protein showcases the limitless creativity and variety inherent in the world of plant-based dining.

Click here to download a list of vegetarian sources of protein.

April 4, 2017 Exercise and fitness

Do You Know How to Do a Deadlift?

Dead-lift is an exercise that engages muscle groups all over the body. The classic dead-lift is nothing more than the movement of lifting a heavy object from the floor. For safety reasons, one should bend the knees keeping a flat back, hold the object, and then lift the body using the legs, not the back. A dead-lift is one of the exercises in power-lifting, but I don’t think any of us here are exactly willing to compete in this kind of event. However, you can incorporate this exercise, or any of its variations, in your workout routine if you use light weights and perform it with caution.

Here is how to perform a classic dead-lift:

March 27, 2017 Habits and behaviors

Why Exercise Alone Will NOT Lead to Massive Weight-Loss

You may be exercising for a while but not seeing the results you were expecting. Here is why:

To burn 1 kg of body fat, you must burn 9000 kcal (this is the equivalent of 30 hours on a treadmill!)

A high intensity workout such as a spin class burns on average 500 kcal/hour. How many of those sessions do you perform in a week? Two or three? Let’s say you are burning about 1500 kcal/week. This means that to lose 500 g of fat in a week, you still need to cut 3000 kcal. This cut should come from your diet.

In order to lose weight, we must create a negative energy balance (burn more calories than we consume). So, if you want to see faster results you MUST adjust your caloric intake.

Energy Intake < Energy Output → Negative Energy Balance

Don’t know where to start?

March 21, 2017 Habits and behaviors Motivation

Do You Have a Scale Addiction?

Ah, the scale. As a woman seeking to lose weight, it can be your best friend or your worst enemy.

Sadly, though, a lot of women get addicted to that number on the scale. They see it not just as measure of their weight but as a measure of their success, their value, and their worth.

When that number doesn’t say what they want, they know without a doubt they’re going to have a bad day.

Here are a few signs that you have a scale addiction: