All information provided is for educational use
and is not intended to replace professional/medical treatments.
Always Consult Your Physician Before Starting Your Exercise Program
Body Posture and Symmetry
Stand straight in front of mirror, check how your body look: Feet set about hip apart, hips in neutral position, abdominal flat, shoulders back and down, and neck tacked in.
*Having proper posture will decrease the risk of injuries and properly isolate the working muscles. Are your shoulders rounded forward? Too much sway back in lower spine? Or, are you unknowingly tilting to one side of body? Any of these postures can be corrected with proper fitness program.
Warm-up and Cool-down!
The most underestimated parts of workout: Before engaging in any physical activities, your body should be warmed-up properly. The benefits of warm-up ranges from increased blood flow to heart and muscles, increased speed of nerve impulse, enhance performance, burn more fat, stimulate muscles, and decrease the risks of injuries. The benefits of cool-down are decrease waste products from muscles, reduce the level of adrenaline, and results in less fatigue after workout. More details on HOW ro warm-up/cool-down properly, sign up for the training and have a access to the Specific Training Guidelines, which will guide you through the steps of workout procedures.
 Commencing on the first rep, isometrically, contract target muscles to prepare for a movement (take a deep breath-in here). Start a movement slowly as you lift the object (dumbbells, etc...) from the bottom position (exhale air slowly). No quick or jerky movement in order to reduce the momentum, leaving all the resistance to the working muscles.  At the end of movement (top position in this case), pause momentarily or 1-2 secounds, before lowering it slowly to a starting position (inhale). Decelerate as the limbs reaches back toward the bottom position, then, again pause momentarily to reduce the stored energy or rebounding effect. Start the rep back from the begining. Note: The pulling exercises start the rep from the top position (muscles stretched), gradually working towards the bottom position (muscles contracted). Thereby, breathing technique is also reversed (breathe out as you pull, breath in as your muscles go back to stretch).
Heat or Ice?
Recognize the nature of pain: Is it sharp pain? Do you feel dull and heavy. Do you feel tightness or stiffness? Have youlost strength all the sudden after the pain? Any swelling? Tingling? Muscles and joint soreness can be indications of serious medical problems. Seek immediate professional assistance if prersent. There are somethingyou can do to alleviate the pain, if your pain was as a result of physical activity and there is no other serious medical issues. Ice constricts blood vessels and capillaries, decreasing blood flow to the applied area. Heat, on ther other hand, dilates the tissues, increasing the blood flow. As first response to Injuries like muscle pulls, sprains, tears, the body immediately increases blood flow and inflammations, in order to build scar tissues, to the affected area. Depends on severity of injuries, this imflammatory period generally lasts for 72 hours or more. You must ice the affected area immediately in this case, to stop imflammation and scar tissues build-up, otherwise, result in tightness, stiffness, and pain with movement in future. Frozen shoulders is a good example of injury and inflammation affected shoulder untreated. Quicker to the treatment, less scar tissure build up, and better recovery. On the other hand, sudden muscle contraction may spasm muscles, especially inlow back. Applying heating pads to relax the muscles may alleviate the pain. Heating also increase ability to recover due to increased blood flow when applied "after" the inflammatory period. To better understanding of inflammation, I suggest reading the book "The Stress of Life," written by Hans Selye, who discovered General Adaptation Syndrome. And, as always, consult your physician if any unsual pain appears.
It is crucial that you read labels when purchasing foods. You want to see total fat/carb/protein grams, fibers, and sodium. Make sure the foods you are buying contain low saturated fats and cholesterols. It is prudent to pick the ones that are nutrient dense (more essential micro-nutrients per calories contained). Also, check the serving size. The label may indicate only 100 kcal, but it may include 3 servings per container. This means 300 total kcal in that container.
The Roles of Carbohydrates - Protein - Fat Intake
Proper nutrition is the essential part of fitness and good health. Without nutrients, your body would not have energy for workout, recuperate from physical strain, increase lean muscles, or burn fat. All the nutrients have roles themselves, interacting with each other, to produce chemical reactions. Avoid high or low carbohydrates/protein/fat diets. ALL THE MACRONUTRIENTS are important in producing lean mass, reducing body fat, and being fit and healthy. In a meantime, foods today are highly processed to the point of low nutritional value while dropping you nothing but a bunch of calories and sodium. Emphasizing whole foods makes your body improve towards better fitness and health.
Small Frequent Meals
You probably heard it million times. Another key to a better-looking-you. You should eat frequent meals every 2-3 hours. Digesting alone burn you extra calories, increasing metabolic rate by 10%. Most fit and healthy people religiously practice this on daily basis. Research also show its effectiveness in losing body fatness. On the other hand, people without having good results do otherwise, tends to eat only 1-2 meals per day. Keep frequent meals a daily habit.
Sleeping Habit or Rest
The research seem to indicate that lack of sleep makes people become overweight. Your brain, muslces, and whole body regenerate cells while at you sleep. Do not overlook the benefit of good night sleep. If you are properly training,You will be getting fit while you are in deep sleep. In order to have a daily good night sleep, you must live on a clock: that is setting sleeping scheduled at regular time; avoid eating foods or drinks before going to sleep; exercise early enough to bring body temperature down at bed time; and create ambient and quiet atmosphere at least 2 hours before bed time.
Lunch & Snack Contaier
Health Concerns with Plastic Containers
- Bisphenol A (BPA), contained in the plastic material and others (check out below), may be linked to Cardiovasular Disease, Type 2 Diabetes, Breast and Prostate Cancer, Early Onset of Puberty, and Obesity. BPA affects hormone: Bisphenal A has been shown to stimulate human breast-cancer cells to proliferate in vitro, to enlarge prostates in mice at dosages close to what humans are exposed to from sources such as food packaging, and to lower sperm counts in mice.
- Bisphenol A enters body by:
- Digestion of contaminated water and food
- Inhalation, entering through lungs
- Skin contact (same way birth control does in patch form)
- Mother’s blood stream to fetus
- Canned foods account for the greatest exposure of BPA
- Products containing bisphenol A
- Plastic water bottle and Plastic food storage containers
- Canned foods and aluminium beverage containers. BPA has even been detected BPA-free cans.
- Food containers from recycled paper
- Dental sealants, CDs and Toys, PVC pipe, medical equipment
- Impact-resistant plastics such as safety helment, bulletproof glass, traffic signals, computer cases
- Cash register receipts
- Recycled paper
- Plastic pollutants in our lakes, streams, and oceans
- Eliminate consumption of foods from plastic lined cans
- Avoid canned beverages including canned soda and beer
- Avoid plastic food packaging and storage
- No plastic of any kind should be placed in heat, particularly the microwave
- Avoid putting plastics in the dishwasher or using harsh detergents. Instead use warm soapy water
- Choose foods in glass bottles instead of plastic or metal containers with plastic liners
- Avoid prolonged skin contact with cash register reciepts and plastics
When cooking oil reaches its smoke point it will degrade and oxidize. The smoke point is the temperature at which
the triglycerides in the oil begin to separate into fatty acids and glycerol.
The free glycerol is converted into a toxic compound called acrolein.
The more refined the oil, the higher the smoke point. Virgin oils will have lower smoking points.
Unrefined: 320°F (160°C)
Extra Virgin: 375°F (190°C)
Virgin: 390°F (199°C)
Extra Light: 468°F (242°C)
Check out more details about specifics of "WHAT" to eat on the Nutrition and Fitness Recipes page and of "How" to train properly on the Specific Training Guideline Page when you sign up for a package.