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The minute you enter Rising Fitness in Houston, TX, you’ll realize that we’re different. We take a holistic approach to fitness that’s based on each person’s individual needs. If you’re already eating healthy, but have a difficult time with stress and don’t get nearly enough exercise, there’s no reason to focus on your diet. We talk to clients to find the best ways to help them. While the person with a healthy diet may get a few tips, we’ll focus more on the problems he or she faces, stress and a sedentary lifestyle.

Creating an exercise program shouldn’t be a one-size-fits-all project.

There are four types of fitness, endurance, strength, balance and flexibility. You need all four to be your fittest. Some people may be quite strong, but unable to run more than a block. Others might have great endurance when running and even be quite flexible, but don’t focus on strength building or balance. You need all four. Flexibility increases range of motion, balance helps prevent injury, endurance is good for your cardiovascular system and strength-building helps prevent injuries and reduces the risk of osteoporosis.

A healthy diet does more than just help you lose weight.

If you’re eating healthy, your plate is filled with vegetables in a rainbow of colors. Knowing the best combinations to ensure your diet contains all the nutrients your body requires can be important. If you’re under stress, part of the problem and part of the solution can be found in your diet. You may not have to lose weight, but you also may not be giving your body the nutrients it requires. Healthy eating should include foods high in nutrients, like vitamin C, which is often depleted when you’re under stress. It shouldn’t include foods high in added sugar that can actually add to your stress.

There are more factors to living a healthy lifestyle.

Lack of sleep and inadequate hydration can interfere with your good health. Too often people neglect their sleep to put more time into work, only to find that simple tasks at work take far longer than expected. Adequate hydration is so simple, you’d think it wouldn’t be a problem, yet it is for some people. Even mild dehydration can cause exhaustion, a headache, constipation and confusion, among other problems. Both ensuring adequate sleep and hydration are extremely important to good health.

• Inadequate exposure to the sun can cause a vitamin D deficiency. Too much sun without sunblock can cause cancer, but safe sunning that’s timed can boost your health, especially since it’s hard to get vitamin D from the food you eat.
• Friendships and a sense of community are important, according to a variety of studies. People with a good social life tend to live longer and healthier.
• Good recovery techniques can improve your fitness level. When you recover rapidly, you’re ready for your next workout and even look forward to it.
• Including the family in your journey can help everyone enjoy good health. It can be a bond that ties a family together. Getting children on the path to fitness with an active lifestyle, healthy diet and other good habits is important.

For more information, contact us today at Rising Fitness Gym

If you’re tired of all those weight loss myths, magic diets and ridiculous “get thin quickly” schemes you find on the internet? Many of my clients at Rising Fitness in Houston, TX were and came to get sound advice that really worked. We use science-backed training and an individual approach. No two people are alike and that should be reflected in their weight loss program. Some gyms and trainers do a one size fits all approach, which doesn’t work for everyone.

Just counting carbs and calories isn’t enough.

A calorie is a standardized measure of energy provided by a specific food. Any energy your body doesn’t burn is converted to fat for later use. When you count calories, you attempt to keep the calorie intake lower than the number of calories you burn. That doesn’t mean all calories are equal. There’s a lot of difference between eating 400 calories of a quality protein food and 400 calories from a simple carb. Protein goes through a different digestive process that causes you to feel fuller longer, while boosting your metabolism and aiding in the weight loss function. Calories from carbs like fruits and vegetables come with nutrients that help weight loss, while carbs from donuts with the same number of calories don’t. What you eat is more important than how many calories or carbs you eat.

Don’t weigh yourself daily or expect the same weight loss every week.

Weighing yourself every day, even if it’s at the same time, can be quite discouraging. If you expect to lose weight at a level rate, you’ll be discouraged quickly. A lot of things can affect how much weight you lose. Water weight affects weight loss and the amount of muscle you gained affects it, too. Judge your efforts over several weeks. If you’re doing everything right, you’ll be successful.

You need more than exercise to lose weight.

While working out is part of getting healthier and losing weight, what you eat makes a huge difference. In fact, there’s a saying that a great body starts in the kitchen. Weight loss is all about calories in vs calories burned and having all the nutrients to keep you torching calories. When you eat healthy and time your snacks to complement your workout, you’ll get more from your workout and lose weight faster. You need both a health diet and a program of exercise, which is why we focus on both.

• One of the most prevalent myths is that you have to starve yourself to lose weight. The opposite is actually true. A super low calorie diet can actually lower your metabolism and make weight loss harder.
• Some people focus on aerobic exercise for weight loss and skip other types of workouts. Aerobic training may burn calories, but they’re from both fat and muscle tissue. When you lose muscle tissue, your metabolism slows. Use all types of training, particularly strength training, for weight loss.
• Instead of choosing special “diet foods” at the grocery, opt for more whole foods that have less processing is best. Even diet drinks can be a trap. Recent studies show diet soft drinks can actually cause you to put on belly fat.
• Don’t fall for those television commercials that tell you that weight loss comes without effort by just taking a pill. Many of those “magic pills” come with a recommended low calorie diet and that’s really why you lose weight. The pills only make your wallet thinner.

For more information, contact us today at Rising Fitness Gym

Eggs are an inexpensive source of protein and chock-full of nutrients. Go to any restaurant in Houston, TX, and you’ll find a variety of egg dishes on the menu. They’re nutrient-dense and low-calorie. You can eat them at every meal. Unfortunately, eggs suffer from bad PR and inaccurate science. There are myths about the dangers of eating too many eggs and how they negatively affect your health. Nothing could be further from the truth.

Are eggs bad for your cholesterol?

Eggs are high in cholesterol, but that doesn’t affect the cholesterol levels nearly as much as saturated and trans fats, often found in snack foods and sweets. One reason for the link to high cholesterol may be the foods usually eaten with eggs, such as sausage, ham, or bacon, and how you cook eggs. One factor often overlooked about low cholesterol diets is that the body manufactures it. If you cut cholesterol from food, your body makes more.

Studies about the effects of eggs often have polar conclusions.

Early studies linked egg consumption with an increased risk of diabetes. New studies show that’s not true. Eating up to 12 eggs a week had no effect. One Chinese study found eating one egg a day reduced the risk of heart attack and stroke. One problem with the study is that the diet was a traditional Chinese diet, not a Western diet. Other studies found that if cholesterol increased from eating eggs, the increase was good cholesterol that improved health. Eggs contain omega-3 fatty acids that decrease the risk of heart disease and many antioxidants that fight inflammation.

Eating raw eggs helps you build muscle faster than eating cooked eggs.

Raw eggs have 36% more vitamin D, 33% more DHA, 20% more zinc, 20% more biotin, and 23% more choline, but it has a downside. Raw eggs contain avidin that blocks the absorption of biotin. The biotin in raw eggs isn’t as bioavailable as in cooked eggs, even though there’s more. It’s also harder to absorb the protein in raw eggs since cooking breaks down the protein and makes it more available. The protein in cooked eggs is 91% bioavailability. In raw eggs, it’s only 50%. You also face the risk of bacterial infection from salmonella.

People often eat only egg whites, believing the yolks are fattening. The yolks contain fat that extends satiety when you eat them, so you stay full longer.

There are many labels for eggs. Caged, cage-free, free-range, and pastured are four types. Cage-free chickens still live inside. Free-range have a small area outside to use. Pastured hens wander and eat bugs and plants. They are more nutritious than the other eggs.

Another myth is that all eggs require refrigeration. Eggs have a natural protective coating. Washing the eggs and preparing them for sale removes the coating. Only then do you have to refrigerate them.

Even though eggs are far healthier and contain less risk than most people believe, if your healthcare professional suggests you don’t eat eggs, discuss it with your healthcare professional and follow their suggestions.