Nutrition

How To Get Motivated To Work Out

How To Get Motivated To Work Out

If you live in Houston, TX, getting motivated to work out is hard, especially on hot days. When you’re drenched in sweat from walking down the street, working up a sweat in the gym does not sound inviting. If that thought pops up, remember that the gym is air-conditioned. People often find reasons not to exercise after a tough day at work, but it’s the best time to exercise. You’ll burn off all the stress hormones and feel better when you’ve finished. There are other ways to motivate yourself to stick with your goals.

Focus on the reason you started your fitness program.

Everyone has a reason for setting their goals. It might be as simple as clothing not fitting or looking into a full-length mirror. Identify your reason, then write it down and refer to it frequently. Maybe you want to be fit enough to play with children or grandchildren. It might be a health issue that you can improve with exercise. If you haven’t written down your goal and broken it into smaller, more quickly achieved weekly goals, do so and focus on achieving your goal each week.

Schedule your workout as you would any appointment.

You probably wouldn’t skip an appointment with your doctor or to a function where you were the guest speaker. When you put your workout in your schedule, you’re making it a priority. Working out with a friend you meet in the gym or ride with makes it even more important. It’s one reason working out with a personal trainer is so successful. They hold you accountable for your appointment with the gym.

Keep score.

Track your progress. When you track your progress, you turn your workout into a game. Track the number of reps and sets of each exercise and focus on beating your last workout. If your goal is weight loss, track your weight and your measurements at the same time each week. Don’t weigh yourself every day. Weight fluctuates daily and can be depressing or misleading. If you lose inches but not weight, it’s still a win. Muscle tissue weighs more than fat tissue, so you’re building muscle that can make weight loss easier.

  • Keep a photo log of your appearance. Take a picture once a week or month in the same outfit and spot. When you don’t feel like exercising, you can look back and be motivated by your progress.
  • Do the one-step-at-a-time method. When you don’t feel like working out, tell yourself you’ll go to the gym, but give permission to leave if you want. Once you get there, do one set, still allowing yourself to leave. Before you know it, you’ll finish your workout.
  • Focus on what you like about working out. Maybe it’s as simple as feeling in control and proud when finishing. It might be the exhilaration you feel when pushing yourself to the max.
  • Make a deal with a friend who is also exercising. You give them money when you don’t exercise, and they give it to you when they don’t. See who makes the most money at the end of three months.

For more information, contact us today at Rising Fitness Gym


How To Stay Fit On Vacation

How To Stay Fit On Vacation

If you’re planning a vacation, include plans that help you reach your goals. It’s not easy to stay fit while you travel, but you can do it with some forethought. Choosing your destination and the type of vacation you’ll have is one step. Make it active. You can start preparations now so the family is fit. Is a theme park with the kids your destination? Tell the kids everyone needs to build their energy level for a day or days at the park.

Plan your meals ahead.

Whether driving or flying, planning meals is vital for good health. Carry healthy snacks with you for the car or the plane. Choose fresh fruit like apples, bananas, or oranges that don’t require a container. Take a cooler if you’re driving. Pack a healthy lunch and snacks. Search the internet for restaurants on your way to your destination and near it. Most restaurant websites have menus to tell the type of food they serve. If you must stop at a fast food restaurant, choose the healthiest food on the menu, like power bowls, grilled chicken, or Mediterranean veggie sandwiches.

Find a local gym that offers daily or weekly passes or use the hotel or motel workout room.

If you have a personal trainer tracking your progress, ask for a program you can do on your own at the hotel or motel gym if they have one. You can use the services of a local gym that lets you purchase daily or weekly passes. Be prepared with a list of exercises and a way to chart your progress. If the place you stay has a pool, create a list of aqua aerobics you can do daily. You’ll get a good workout that’s easy on the joints.

Take fitness equipment or do bodyweight exercises.

You don’t need bulky equipment to get a beneficial strength-building workout. You only require resistance bands. Building muscle requires your muscles to work against resistance. In the case of bodyweight exercises or weights, the resistance is gravity. For resistance bands, it’s the elasticity of the bands. If you use resistance bands, learn to use them before you travel.

  • Stay in a motel with a room refrigerator and map out local groceries. If you’re on a budget, fill a cooler with fresh veggies and dip for traveling. When they’re gone, refill your supplies from a local grocery.
  • Drink plenty of water, especially if you’re in a warm destination. Even mild dehydration can wipe you out and leave you feeling exhausted. Carry water with you and sip on it frequently. Make sure every family member does it also.
  • Map walking trips for each day. The trips can be through botanical gardens, local parks, or museums. It can be educational, fun, and actively healthy at the same time.
  • Take fifteen to twenty minutes daily to relax, breathe deeply, and count your blessings. Vacations should be enjoyed and not overly stressful. Learn breathing exercises to help you decompress if you’re too pressured.

For more information, contact us today at Rising Fitness Gym


Dumb Mistakes You Might Be Making At The Gym

Dumb Mistakes You Might Be Making At The Gym

You learn from your mistakes, but nobody wants to make them when they first start at a new gym. It’s hard enough feeling self-conscious being the new person and pretty intimidating. Most people are focused on their workout and don’t notice, but not all errors are inconsequential. Some mistakes can affect how quickly you reach your goal or if you increase the potential for injury. Here are common mistakes and ways to correct them.

You push too hard and fail to learn the correct form.

There’s nothing wrong with pushing yourself unless your form is incorrect or your body isn’t ready for the beating. When you first start exercising in the gym, take it easy and focus on form. If your form is incorrect, you won’t get the best results. It can even cause injury. If you push too hard when you first begin or do intense workouts daily, you’ll also damage your body. You should only do intense workouts one or two days a week to give your body a chance to recover.

Are you spending the time necessary to warm up or cool down?

You need warm-up and cool-down exercises. Warm-up exercises mimic the type of workout you’ll do. They improve circulation, so you warm the muscles you’ll use. They increase your heart rate slowly, so it’s not as stressful. Warm-up exercises minimize injuries. Cool-down exercises help prevent blood from pooling in the extremities, which can cause fainting and light-headedness. Your muscles are loose and pliable, so it’s also a good time to do stretching that increases your range of motion.

Are you maximizing the time you spend in the gym?

Some people spend hours in the gym and don’t get as much done as people who spend 30 to 40 minutes. They spend too much time talking, hanging around the water fountain, and resting longer between exercises and sets. Have a list of exercises you’ll do. Include the number of reps and sets. Track your workout as you move quickly from one set to the next and one exercise to the next. Tracking your workout keeps you on pace to cut the time you spend, keeps your heart rate elevated, and burns more calories.

  • Do you eat a pre-workout or post-workout snack? A 100 to 200-calorie snack containing protein and carbohydrates can improve your workout and jump-start recovery.
  • You need cardio, but too much can tear down muscle tissue and compromise your ability to lose weight. Cardio doesn’t discriminate where it gets calories, so it takes it from fat and muscle tissue. Do all types of exercise: strength, balance, flexibility, and endurance.
  • Change your workout frequently. Your body becomes efficient at a workout and burns fewer calories. Work your muscles on all planes and ensure you do all muscle groups.
  • Outside the gym, make sure you get adequate sleep. Your body requires sleep to produce enough HGH, IGF, and testosterone that’s necessary to build muscles. It also repairs microtears in the muscles and keeps the hunger/satiety hormones balanced.

For more information, contact us today at Rising Fitness Gym


What Fasting Can Do For You

What Fasting Can Do For You

Whether you’re trying to lose weight or are searching for other health benefits, fasting may be right for you. There are various types of fasting. Your goal, physical health, and preference will determine the one you use. You can do water fasts, 5:2 fasts, intermittent fasts, and many other variations. A 5:2 fast is where you eat normally for five days and abstain from food or eat a severely calorie-restricted diet for two days. You can do intermittent fasting in several ways, too. One of the most popular methods is to eat during an eight-hour window and fast the other sixteen hours.

Heath benefits of fasting have been known for a while.

Fasting has been part of religious practices for thousands of years. Ancient Greeks used water fasts to improve their health and for spiritual reasons. Many studies were done in the 1900s that found fasting could help with many conditions. Early help for epilepsy was fasting. The scientists realized those with the condition couldn’t do it long. That led to low-carbohydrate diets. Animal studies showed fasting helped keep the animals more youthful. Another review in 2021 identified that fasting could delay disease and increase longevity.

You can reduce inflammation with fasting.

Inflammation can be beneficial. It helps prevent infections and fights off microbial invaders. That’s acute inflammation. Long-standing inflammation called chronic inflammation isn’t. Studies indicate that chronic inflammation can lead to heart disease, Alzheimer’s, cancer, and other serious problems. It helped reduce inflammatory markers. In animal studies, it was beneficial for MS—multiple sclerosis.

It can be beneficial for heart health and blood sugar control.

One study on alternate-day fasting found it lowered cholesterol levels. It can help with weight loss and improve blood pressure. Alternate-day fasting can also improve other cholesterol markers by lowering LDL (bad) cholesterol levels and reducing triglycerides. All those things can help heart health. Many studies have indicated that fasting can help control blood sugar. A 2023 study found that fasting three days a week reduced the risk of type 2 diabetes. It improved insulin sensitivity.

  • Intermittent fasting can help lower risk factors leading to metabolic syndrome. Metabolic syndrome includes five symptoms: a large waistline—belly fat, high blood pressure, high blood triglycerides, high blood sugar, and low HDL (good) cholesterol.
  • Studies show intermittent fasting may increase the amount of fat the body burns. It may do that by increasing human growth hormone. It may beneficially change genes controlling longevity.
  • Fasts can help flush toxins from the body and improve your digestive system. It helps the digestive system by improving the gut microbiome and gives your digestive system a rest.
  • Animal studies on fasting show it may improve brain functioning and provide protection from Parkinson’s and other neurodegenerative diseases. Always check with your healthcare professional before you fast.

For more information, contact us today at Rising Fitness Gym


Why Is It Important To Have A Regular Exercise Schedule?

Why Is It Important To Have A Regular Exercise Schedule?

People in Houston, TX often put exercise on their schedule to ensure they do it daily. Not only is it easier when it’s considered an appointment but doing it at the same time daily also makes it a habit. It helps ensure the potential for success and consistency. You won’t lose weight if you only eat donuts and one salad occasionally. The same is true for getting fit. You have to be consistent to see the changes you desire. It often takes weeks to see changes, but you’ll feel the difference quicker than that.

Schedule the gym as you would any other important appointment.

One reason that working with personal trainers works so well is that they hold you accountable. You know someone is waiting for you and will miss you if you skip your workout. Since it’s an appointment, you won’t schedule anything else. If it’s not on your calendar, something will always get in the way of exercise, making you more likely to skip it.

Scheduling a workout increases your commitment.

It mentally makes your workout more important. It becomes a habit similar to brushing your teeth before you leave the house in the morning. It makes it automatic. You won’t have to think about it or whether you want to go or not. It will feel strange when you don’t exercise once it becomes a habit. Habits are hard to break, whether they’re beneficial or harmful.

Scheduling your workout puts more structure in your life.

Life has enough surprises. You don’t need more. If you have a regular base schedule that includes your daily needs, like exercising, it gives your day more structure. When you aren’t in the gym, plan for activities that get you moving. They could include a walk in the park with the kids or bike rides. It might be a special class, like Zumba, to keep it interesting.

  • Working out at the same time each day can make it more social. You’ll often be with the same group in the gym. The longer you stick with the schedule, the more apt you are to make new friends.
  • Just because you schedule your workout at a consistent time, it doesn’t mean you have to do the same set of exercises each day. Varying your workout is necessary to work all muscles and improve all types of fitness.
  • If you don’t use a personal trainer, get a workout buddy to hold you accountable. Exercising with a friend makes it more fun, too.
  • Always check with your healthcare professional before starting any exercise program. Whether you exercise with a personal trainer or want to join a fitness class, Rising Fitness has a program for you.

For more information, contact us today at Rising Fitness Gym


What Everybody Ought To Know About Fish Oil

What Everybody Ought To Know About Fish Oil

If you’re one of the millions of people who take fish oil, you probably take it for a specific ailment. Fish oil contains omega-3 fatty acids that can improve heart and brain health. The body requires omega-3 to function properly, but it cannot produce it, so it must come from food. It can aid in treating conditions such as depression, asthma, some autoimmune diseases, ADHA, and rheumatoid arthritis. A study at one of the most dangerous prisons in the UK found that increasing omega-3 and providing a nutrient-dense diet significantly reduced violent acts.

Not all omega-3 supplements are equal.

The omega-3 in fish oil is different from the omega-3 in flaxseed oil. Fish oil contains long-chain omega-3s, DHA and EPA. Flaxseed oil contains short-chain omega-3s—ALA. While the body can’t make any omega-3 fatty acids, it can convert ALA to DHA and EPA, but not efficiently, so you’d have to consume far more to get the amount you need. ALA from plants is also associated with prostate cancer, while DHA and EPA from fish oil aren’t.

Fish oil supplements may help relieve rheumatoid arthritis.

Fish oil may help relieve the swelling and pain from rheumatoid arthritis. One study focused on whether it could reduce the amount of anti-inflammatory drugs subject needed to relieve pain. Many of the patients in the study confirmed it did. They reported it also helped reduce the stiffness felt in the morning. The omega-3 in fish oil helps reduce the inflammatory cytokines that signal the immune system to attack without affecting the correct balance of T-cells, white blood cells that protect the body from bacteria, viruses, and other invaders.

You might boost your brain, heart, and eye health with fish oil.

Even though omega-3 fatty acids play an important role in heart, brain, and eye health, there’s no concrete evidence that taking omega-3 supplements is beneficial. When you consume food, all the nutrients in the food act in synergy in many cases, improving the benefits of all of them. The AHA—American Heart Association—recommends eating fish but doesn’t recommend fish oil supplements. They found the supplements only beneficial for people with specific types of heart disease.

  • Another reason consuming food with omega-3 may be better than taking supplements considers what you don’t eat. If you’re eating fish, you aren’t eating foods that aren’t beneficial to the heart or even harmful.
  • There’s conflicting evidence on whether taking omega-3 fatty acids can help prevent age-related eye disease and age-related cognitive decline. There was no evidence showing it prevented the problems.
  • Omega-3 fish oil supplements are being studied for a variety of conditions, including allergies, diabetes, asthma, obesity, Crohn’s, and osteoporosis. The studies haven’t proven or disproven the fish oil benefits.
  • Even though the prison study on the effects of omega-3 and aggression showed benefits, it doesn’t mean fish oil supplements can help. Consuming fish or other sources of omega-3 is the best way to get the healthiest results.

For more information, contact us today at Rising Fitness Gym


Reasons We Love Chia Seeds

Reasons We Love Chia Seeds

There are a lot of food fads that circulate in Houston, TX, and not all of them are healthy. Luckily, the latest fad of using chia seeds in recipes is different. These tiny seeds are power-packed and ready to provide not only health benefits but also some benefits for your recipes. Using chia seeds in food isn’t new. It was a mainstay of the Mayan and Aztec diet. These tiny seeds may not look impressive but when you include them regularly in your diet, you’ll get impressive results.

A small amount of these nutrient-dense seeds will keep you feeling full.

They seem high in calories for a tiny seed. Chia seeds have 138 calories for just two tablespoons. Just put them in water and that small amount becomes quite a lot and extremely filling. There are 4.7 grams of protein, 11 grams of carbohydrates, and 8.7 grams of fat in that serving size. The fat the seeds contain is the heart-healthy fat, ALA—alpha-linolenic acid. It also contains 9 grams of fiber. The high fat, fiber, and protein content adds to the feeling of satiety for hours, so you won’t be hungry. The seeds also contain a substantial amount of calcium, iron, phosphorus, zinc, and vitamins B1 and B3.

Besides keeping you feeling full longer, chia seeds can help you lose weight in other ways.

Keeping you feeling full is just one way chia seeds help you feel full. The high protein and healthy fat content are also beneficial for weight loss. Healthy fat is vital to the process of burning excess body fat and high protein helps build muscle tissue. Some weight loss studies focusing on obese and overweight people with type 2 diabetes found that including chia seeds in their diet helped boost weight loss.

Chia seed fiber may increase heart health and help prevent blood sugar spikes.

When you increase the fiber in your diet, it benefits your body in several ways. It aids the digestive system, reduces cholesterol, helps regulate blood sugar, and reduces the risk of heart disease. The seeds also increase ALA—a type of omega-3 fatty acid. It also helps reduce the risk of heart disease. A smaller study found that including chia seeds in the diet may also lower blood pressure and improve heart health.

  • You can use chia seeds as a thickener for soups instead of cornstarch or flour. It makes the soup creamier while adding health benefits. Hydrate the seeds in milk and add fruit for a healthy pudding-like dessert.
  • Adding chia seeds to your diet can improve dental and bone health. The ALA, magnesium, phosphorus, and calcium are necessary for healthy teeth and bones.
  • Chia seeds are high in antioxidants. It helps protect you on a cellular level. Antioxidants prevent free radicals from damaging the cells. The antioxidants in chia seeds help protect the liver and heart. They also help prevent cancer.
  • Chia seeds can help prevent chronic inflammation. The caffeic acid in chia seeds is anti-inflammatory. Inflammation can cause serious health issues, including heart problems and premature aging.

For more information, contact us today at Rising Fitness Gym


Understanding The Importance Of Portion Control

Understanding The Importance Of Portion Control

Occasionally eating a small slice of cake or pie won’t affect your weight loss program much. However, if you eat an entire pie or cake and do it every day, you won’t lose weight. Portion control plays a vital role in weight loss. Portion control is more important for some foods than it is for others. For instance, you can eat as many leafy green vegetables as you want without worry but need to watch portions when consuming higher-calorie foods, even if they are fruit or vegetables. Avocados are one example and nuts are another where portion control makes a difference.

You have to know portion size first.

You might be fooled when eating in a restaurant and think you’re getting one serving size. Knowing portions helps. Eating only one portion of each type of food on the plate and asking for a to-go box for the rest can save your weight loss program. It also provides a meal for later. A portion of meat should be the size of the palm of your hand, while vegetables and salads should be fist-size.

To cut back on high-calorie snacks, separate the large bag into individual portions.

It’s too easy to eat an entire bag of chips, but if you count out 15 chips ahead and put them in a bag, you have a one portion serving. When you cook at home, divide the food into portions and store the rest immediately. Avoid mindless eating. If you’re watching a TV program or video, take a break from watching if you’re going to snack and enjoy every morsel. Tracking your food intake throughout the day and keeping a food journal will also make you more aware of what, when, where, and why you’re eating. Not everyone eats just because they’re hungry.

Using smaller plates is one tip for portion control.

The larger the plate, the smaller your serving size looks. Using a small plate makes you feel like you’re getting more food. Make sure your plate is half filled with vegetables that aren’t starchy. Potatoes count as a carbohydrate that should take another fourth of the plate. The last fourth should be a lean protein source You should also have ½ tablespoon of fat.

  • A cup of rice or pasta is one serving, which is the size of a tennis ball. If you eat a portion of cheese, it’s the size of four dice put together. One serving of peanut butter is the size of one golf ball.
  • When eating in a restaurant, skip the appetizer and either split a meal with a friend, ask for a half portion, or set half aside and take it home for later.
  • When you maintain portion control, you’ll find losing weight and maintaining that weight loss is easier. You’ll be able to eat smaller amounts of your favorite food without feeling guilty.
  • Include no-calorie drinks with every meal. Start your meal with a glass of water. You can make it more appealing by infusing fruit or vegetables. It doesn’t add calories, just flavor. Herbal tea, green tea, or coffee can be sipped throughout the meal.

For more information, contact us today at Rising Fitness Gym


The Role Of Gut Health In Weight Loss

The Role Of Gut Health In Weight Loss

Many recent studies show that gut health makes weight loss easier. The microbiome in the gut impacts your gut health directly. There are millions of them and a variety of species. They include bacteria, viruses, fungi, and other microscopic organisms. They dramatically affect all functions in the body, including gut health. While there are debates on the number of microbes in the body, Scientists agree there are more microbes than cells in our body.

The types of microbes in your gut make a difference in your health and weight loss.

Your body has trillions of microbes, some of which are beneficial and some aren’t. The combination of microbes can make weight loss easy or difficult. Early studies showed that obese people had a different population from those that weren’t. Recent studies followed two groups of people with identical diets and exercise programs. Those that lost weight had similar gut microbes. Their microbes were quite different from those who lost no weight.

The gut produces hormones and performs many other functions.

Hormones are messengers that perform a variety of tasks. Some affect your appetite, while others regulate metabolism. There are over 20 different hormones created in the gut, but the types of hormones vary from individual to individual. That’s because they’re affected by diet, overall health, and stress. These hormones also affect weight loss. They can slow metabolism, increase it, make you hungrier, or diminish your appetite. If your gut is unhealthy, you’ll have diarrhea, gas, bloating, or constipation. An unhealthy gut can cause unintentional weight loss or weight gain.

Diet and exercise affect gut health.

Not only does diet feed the body, but it also feeds the microbes in the gut, too. When you eat a healthy diet, you’re getting all the nutrients, including fiber, to create a healthy body. Soluble fiber is important for a healthy microbiome. It feeds the beneficial microbes, which then create a healthier body. Exercise is also important for gut health. Sugar kills beneficial microbes and increases the population of harmful ones. Not only does the movement aid digestion, but it also boosts the beneficial microbe population. Both are tools for weight loss.

  • Your gut health improves your mental health. People with healthy guts are less prone to depression. Depression can lead to a lack of exercise and overeating.
  • Mindful eating can help both gut health and weight loss. Chewing your food longer and savoring each bite allows your gut to signal the brain it’s full before you’ve overeaten. It also jump-starts the digestive process so your gut doesn’t have to work as hard.
  • Scientists found a relationship between obesity and certain strains of microbes. In people with weight issues, they found the byproducts of the microbes that weren’t in people who weren’t overweight.
  • Stress can affect the microbes in your gut. In turn, the microbes directly affect your health. Maintaining gut health means controlling stress, regular exercise, and eating a healthy diet.

For more information, contact us today at Rising Fitness Gym


What Foods Can You Eat In Unlimited Amounts?

What Foods Can You Eat In Unlimited Amounts?

Do you have dreams of eating cakes and pastries and never gaining weight? The truth is, you can’t. However, there is food you can have in an unlimited amount. Some foods are lower in calories, while others have a thermogenic effect. When your body digests food, it takes extra energy. Some types of food require more energy to digest than others. Food like celery is already low in calories and when you factor in the thermogenic effect, it is even lower and may be negative calories.

Don’t worry about consuming green leafy vegetables.

You can eat an entire large head of lettuce and still only consume 100 calories. It’s hard to imagine eating several large heads, but it won’t pack on the pounds if you do. The water and fiber will probably fill you up too quickly. You’ll also get a wealth of nutrients, such as vitamin C, iron, folic acid, and vitamin A. Eating a pound of spinach will also increase your calorie intake by about 100 calories and a cup of baby spinach is just 7 calories. You’d have to eat 15 cups to consume 100 calories.

Cauliflower can be cooked or raw, but it still won’t pack on the pounds.

If you’re munching on raw cauliflower or enjoying it steamed, the calorie count is the same, an entire medium head is just 144 calories. Just as it is with leafy greens, you have to eat cauliflower sans toppings. If you steam it and add butter, of course, it will have more calories. If you’re eating it raw, the calorie count skyrockets when you include a dip. You’ll get tired of hearing crunching long before you can overeat cauliflower. If you haven’t consumed a lot of crucifers previously, consuming a copious amount of cauliflower can have consequences. It can cause bloating and gas issues.

A large whole tomato is just 33 calories.

Like many other fruits and vegetables, tomatoes are mostly water. They also have a high nutritional profile, containing lycopene, vitamins A, C, and B2, folic acid, fiber, chromium, and potassium. While weight gain may not be a problem, consuming large amounts of tomatoes may have a side effect for some people. If you’re sensitive to tomatoes or intolerant, issues from too many tomatoes can lead to headaches, urinary problems, and other issues. Tomatoes are acidic, so it can also lead to gastric issues.

  • If you want a snack food that won’t put on weight, consider air-popped popcorn. As long as you don’t slather it with extra butter or other ingredients that add calories, the fiber fills you up, and there are only 31 calories in a cup.
  • Some fruits are super low in calories and also good for weight loss. A large grapefruit contains just 106 calories. It’s not only filling, it also is high in vitamin C and can aid in stabilizing blood sugar levels.
  • A half a cantaloupe is just 50 calories and is high in vitamins A and C. Cantaloupe is over 90% water, so it’s also hydrating. Studies show eating fruit, particularly juicy ones, helped women lose a significant amount of weight.
  • Whether you’re making a fruit or vegetable salad, or simply eating the fruit or vegetable alone, many fruits and vegetables can boost your efforts to lose weight. Strawberries, green peas, broccoli, and cucumbers are also free from limits.

For more information, contact us today at Rising Fitness Gym