Best Fitness Blog

...By Karli Taylor

Looking for something new and different to add to your weight loss routine? Creating muscle is one of the best ways to increase how many calories you burn. With more muscle, your body burns more calories at rest. Seems easy right? Did you know that Pilates can help you build muscle while helping to create a trimmer appearance?

Pilates is an effective way to not only lose weight, but also to build strength in your core muscles for better posture, balance and flexibility, and it’s not just for the hard core fitness buff. If you're considering taking a Pilates class for the first time, here's what you need to know before you head to the gym.

Pilates, named for its creator, Joseph Pilates, who developed the exercises in the early 1900s, is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. A typical routine includes 25 to 50 repetitive strength training exercises put together into what is known as a profile.

Pilates can be adapted to provide a gentle strength training and stability program or a challenging workout for seasoned athletes. By practicing basic Pilates regularly, you can achieve a number of health benefits, including improved core strength and stability, improved balance and posture and improved flexibility.

Because it's essential to maintain proper form to get the most benefit, arrive early to your first class and let the instructor know that you have not practiced Pilates before. A small amount of extra attention for your first experience will make a huge difference.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

... By Karli Taylor

In a recent study on memory loss, those who ate tuna and other types of fish at least three times per week had a significantly lower risk of age-related memory loss and stroke. That’s nothing new though, right? We have been told for decades that fish is brain food, but did you know that there are a few other foods that can boost your brain power?

Adding almonds to your daily menu will not only give you added protein for building lean muscle and good unsaturated fat to help burn off belly fat, it may also help prevent Alzheimer’s disease! A study done on a large group of elderly people found that those who regularly consumed nutrients such as unsaturated fats, vitamin E and folate from nuts were less likely to develop the disease compared to those who didn’t.

Are you starting a new job or thinking about learning a new skill? You may want to start eating your greens. The antioxidant cocktail contained in leafy greens (vitamin C, beta- and alpha-carotene and vitamin K), has been shown to boost memory and the ability to learn new tasks in older people. Who says you can’t teach on old dog new tricks!

Can’t remember your email passwords or your pin number at the ATM? Maybe you should add some red meat to your diet. Yes- I did recommend red meat. Research suggests that higher levels of creatine in the diet can increase brain capacity. Though creatine is found most readily in beef, vegetarians don’t have to lose out- you can supplement with creatine monohydrate to get the same brain boost!

If my giving you the ok to eat red meat wasn’t exciting enough, how about this one- chocolate!

Eating a bite sized piece of chocolate every day seems to boost alertness. According to a recent study if the impact of chocolate on brain function, the flavanoids found in cocoa are responsible for aiding mental acuity by boosting blood flow to certain areas of the brain for up to three hours after consumption.

So what will you be cooking tonight? Surf and turf with a green salad? Chocolate covered almonds for dessert? What time is dinner?

... By Karli Taylor

We’ve all been there. One minute you are sitting quietly at your desk, minding your own business, when a vision of chocolate starts dancing through your head. You suddenly get struck by a craving that’s so intense, that you can’t think of anything else. Why we crave certain foods at certain times has been debated for years, but scientists are coming close to an answer.

As much as I would love to tell you otherwise, cravings are all in your head. Studies shows that the strength of a craving depends on how vividly you can imagine them. IF you think about it, it makes sense. When you are clearly picturing a forbidden treat, it can take up the majority of your thoughts at any given time.

During that moment, concentrating on other tasks can become difficult. That’s why when you suddenly want a piece of chocolate, only a piece of chocolate will do, and everything else seems less important than the conga line of Hershey kisses that keeps running through your mind.

Luckily, you can train your brain to fight those cravings . When a craving hits, try distracting yourself with thoughts that aren’t food-related. If you can focus on something else for more than a full minute, you should be able to conquer the craving. If you can’t change your focus the next time a bag of chips or a peanut butter cup waltzes through your brain, try one of these craving busters:

1. Pop a piece of sugar-free mint gum into your mouth. The feeling of clean teeth will prevent you from wanting to snack, and the scent of mint has been proven to reduce appetite.
2. Take a quick walk around the neighborhood and soak in your surroundings. Elevating your heart rate is proven to eliminate the urge to snack. If walking isn’t enough, do a few sets of squats or push-ups!
3. Try accu-pressure. Some believe that accupressure can help alleviate stubborn cravings. Place two fingers below your ear where your jaw hinges. Open your mouth until you feel a bump, then press and hold.

... By Karli Taylor

Need a quick pick me up? Put down the coffee and try one of these proven instant energy boosters.

Stand up. Easy enough, right? Sitting down for long periods of time is actually a huge energy drainer. The less overall activity you do, the less energy is required to keep you functioning, so your body starts to slow down. In order to keep energy levels up, stand up for 2 or 3 minutes for every 30 that you sit.

Still dragging? Walk it off. If standing at your desk is not enough to get you out of your mid-afternoon slump, adding a little bit of movement creates energy. Research shows that just 10 minutes of brisk walking will increase levels of serotonin, dopamine and norepinephrine in your system and can increase your energy for up to two hours.

While out on your walk, grab a snack for even more added energy. Don’t stroll to the vending machine though - sugary snacks may give you a quick energy burst, but the crash that follows isn’t worth it! The key is to grab a snack with the right mix of nutrients. The fastest way to have sustainable energy without a crash is with a snack that includes carbs, protein, and a little fat. Try an apple with peanut butter or a yogurt with a few almonds for a boost that lasts about 2 hours.

... By Karli Taylor

What to eat pre-workout has long been an area of uncertainty for athletes and recreational exercisers alike. Should we just eat the same stuff we would consume at a normal meal time? What about a protein bar or a meal-replacement shake? Far too often, the result of this confusion ends up being either a cup of coffee, a few swigs of Gatorade, or in the worst cases, nothing at all.

Though there is not a single magical food that you should eat before you hit the gym or the open road, there are a few essential components to the ideal pre-exercise meal.

• Consume carbohydrates and protein in a 3-to-1 ratio. Put simply, for every gram of protein you consume, you should be taking in 3 of carbohydrate. The 3:1 ratio is almost universally advocated for optimal absorption of nutrients as protein cannot be used by the body without the energy provided by carbohydrates.
• Include quick-working, high-glycemic carbs for energy now, and a lower glycemic carb for energy later. For example, I like to start my day with ½ cup of plain oatmeal with a teaspoon of real fruit jelly mixed in.
• Include at least one 8 ounce glass of water with your pre-workout meal. Starting out already dehydrated will almost guarantee cramping and less than peak performance.
• Eat at least a full hour before working out. Cutting it too close will not only increased your risk of feeling queasy while you train, but will also not give your body enough time to get that energy where you need it to perform at your best

What are your favorite pre-workout meals?

...By Karli Taylor

Obesity has been rapidly increasing in prevalence over the past two decades—in children as well as in adults. Although obesity is a recognized risk factor for type 2 diabetes, hypertension, atherosclerosis, and some forms of cancer, new evidence suggests that obesity may also contribute to or even cause asthma.

Obese patients with severe asthma account for 75% of emergency department visits for asthma. A new study shows that obese adults with asthma are more likely than normal weight asthma suffers to have severe and persistent symptoms, and when obese asthma patients lose weight, there is a notable decrease in asthma symptoms and severity.

Obesity affects the anatomy of both the lungs and airways. Excess mass in the abdomen and chest put pressure on the lungs and the airways restricting the flow of air.

The impact can actually be life altering for children because that extra mass can affect lung growth, resulting in smaller lungs and reduced pulmonary function.

Another possible correlation is that obese individuals breathe at higher frequencies—but with smaller breaths—compared with non-obese individuals. As a result, the muscles around the airway are overworked and over stressed.

With every new study that emerges about the impacts of obesity, it becomes more clear that we have to take a firm stand against obesity.

...By Karli Taylor

Even the healthiest of people get sick every now and then, but with a little fine-tuning you can help strengthen your immune system to fight off conditions like the common cold and the flu.

• Eat more fruits and veggies. Following a diet rich in antioxidants is essential to supporting your immune system by combating free radicals.
• Choose healthy fats like the omega-3 fatty acids in oily fish and flaxseed to help increase your body's production of compounds involved in regulating immunity.
• Add Garlic and ginger to your meals to fight virus’, kill bacteria and reduce inflammation
• Drink plenty of water to help fend off infection by flushing out your system.
• Working out regularly can mobilize your T cells, a type of white blood cell known to guard the body against infection.
• Take days off. You can have too much of a good thing. Excessive vigorous activity like running may weaken your immune function and leave you more susceptible to viral infections.
• Learn to relax. Prolonged exposure to stress can wear down the immune system and increase your vulnerability to germs
• Wash your hands. Simply keeping your hands clean is one of the best ways to ward off illness, according to the Centers for Disease Control and Prevention. Make sure to wash your hands for 15 to 20 seconds (using warm water and soap) before preparing food or eating and after coughing, sneezing, using the bathroom, or touching public surfaces.
• Get your ZZZs. Getting at least 7 hours of sleep each night helps to regulate immune function.

...By Karli Taylor

You come to the gym three days a week and you walk on the treadmill for an hour. You just want to lose a little bit of weight, so that’s really all that you need to do right? If I told you that lifting weights would help you lose weight would you believe me? Many people are afraid that lifting weights will “bulk them up” instead of slim them down, but the opposite is actually true.

In fact, whether you’re trying to lose weight, improve your muscle tone, improve your mobility, or prevent injury, incorporating weight lifting into your exercise routine will give you added benefit than just doing cardio.

Yes, it is true that cardio is the best way to burn a lot of calories in a given period of time. You will burn more calories in 30 minutes of cardio than you do in 30 minutes of weight lifting-BUT there is an after-burn involved in weight training that blows that associated with cardio clear out of the water.

Weight training is about changing your body composition to add lean muscle. Not only will that make your body look leaner and tighter, but lean muscle burns more calories throughout the day than fat.

By adding one pound of lean muscle to your body, you will burn an extra 50 calories a day without moving any more than you do right now. 50 calories doesn’t seem like much, but over a month or a year- it adds up to significant weight loss!

Don’t have time to add extra workout days to your schedule? Try weight training before you hit the treadmill. Split your hour in half and lift for 30 minutes before walking or running for 30. You will get the most out of your hour every time you hit the gym.

... By Karli Taylor

By now, everyone knows that acai berries, red wine and almonds are “superfoods”, but did you know that there are hundreds of other foods that offer many of the same benefits? Let’s look at a few that I’m willing to bet you have underestimated!

Mushrooms: When we think anti-oxidants, we tend to think berries right? Would you be surprised if I told you that not only do mushrooms rate very highly on the anti-oxidant meter, but they are also a great source of vitamin D? Throw some fungi into your next pasta sauce instead of meat- your family will get the texture they are used to without the fat and calories that comes with ground beef and will get an extra nutrient punch.

Cauliflower: You hear a lot about the value of brightly colored veggies, but what about cauliflower? One cup of broccoli's colorless cruciferous cousin supplies about three-quarters of your daily value of vitamin C. Cauliflower also contains anti-oxidants linked to the prevention of melanoma, but boiling or microwaving will diminishes the antioxidants so try roasting, steaming or grilling to reap the most benefits.

Beer: Beer drinkers rejoice. You no longer have to give up your brew for a glass of vino in the name of heart health. Studies show that people who consume one glass of red wine or one beer each night have a lower risk of developing high blood pressure than nondrinkers. Beer has also been linked to greater bone density in postmenopausal women because of the mineral silicon, an ingredient found most in india pale ales. Remember to limit yourself to one alcoholic drink a day, however, as research shows that more than that may have the opposite effect on your health.

... By Karli Taylor

Believe it or not, many people fail to lose weight because their diet is too strict! If you vow not to eat chocolate or snack after 7 p.m, it may be time for you to lighten up.  We tend to set rules that are too hard to stick to, and in doing so we set ourselves up for failure.  When we look at our food choices as “good” or “bad”, we tend forget any gray area in the middle.  Let’s look at a few common diet rules that you’d be better off breaking.

Rule to break #1: Don’t eat after dinner.   Contrary to popular belief, your body does not automatically store any late night calories as fat.  If you work out at night or are awake for more than 3 hours after you eat dinner, you are actually doing yourself a disservice by not eating. The reason that late night snacking often adds up to extra pounds is because we tend to make poor choices at that time of day. If you eat a healthy snack because you are hungry, you are keeping your metabolism running efficiently and you will be less likely to binge eat in the morning.

Rule to break #2: Don’t give into cravings.  Go ahead and indulge yourself—in moderation.  If you try to substitute “healthy foods” for that brownie that you are craving, you’ll probably end up consuming more calories than if you had simply enjoyed a small brownie.  Chances are, you will have 5 other “healthy” snacks, still be left unsatisfied, and then eat the brownie anyway. If you put it off for days and the craving still lingers, you will probably eat a whole tray of brownies before you feel better.  Because we are tempted by things that we label as “bad”, the longer we avoid that craving, the worse it is going to be when we actually give in.

Rule to break #3:  Drink light beer at happy hour.  Be careful with this one.  The term light isn't regulated and can be misleading. It means only that the item has fewer calories than the company's regular brand. At 110 calories, a 12-ounce bottle of Bud Light has a mere 35 fewer calories than a 12-ounce bottle of regular Bud.  Because these light beers are less filling, you are more likely to drink one or two more than you would of the regular variety.  Chances are, you'll be more satisfied with just one beer that you truly enjoy rather than two or more of the watered-down version.

Rule to break #4: Eat fat free to be fat free.  Your body needs fat to break down and absorb nutrients like vitamins A, E and K. It helps lubricate your joints and keep your skin, hair and nails from getting dry and brittle.  Instead of avoiding fats,  you should focus on healthy fats -- the unsaturated mono, poly, and omega-3s in fish, nuts, seeds, and olive oil.  Fat also helps satisfy your hunger. If you choose only fat free foods, you are more likely to overdo the calories from carbohydrates in order to feel full.