Best Fitness Blog

... By Karli Taylor

If asked, most people will tell you that drinking green tea is good for you. Over the last decade, green tea has been linked to health benefits ranging from fighting cancer and heart disease and lowering cholesterol to burning fat. More recent research has pointed out a few ways to get more out of that tiny little tea leaf….

Green tea has been linked to a reduced risk of heart attacks, thanks to powerful antioxidants called catechins. Studies show, however, that our bodies are only able to absorb about 20 percent of these healthful compounds. The good news is that by combining green tea with lemon juice, we can increase the absorption to over 75%!

So after brewing yourself a cup of green tea, squeeze in the juice of one whole lemon. If you don’t like the flavor of lemon, lime and orange can in at a close second and third in recent studies. It is the ascorbic acid, or vitamin C, that improves catechin absorption.

People who drink green tea with their meals report feeling more full and are less likely to want a second helping than those who drink plain water. Experts say the compounds in green tea can affect the hormones that regulate hunger and fullness. If you are drinking green tea for fat loss, you may want to try adding black pepper to your next meal. A recent study found that the combination of greet tea and black pepper boosts the absorption of EGCG, a key antioxidant in tea tied to calorie burning, by over 100 percent. Studies say as little as a half-teaspoon of black pepper can increase the absorption of tea’s beneficial compounds.

...By Karli Taylor

Each and every winter, many people visit their doctors complaining of back pain. Often, they blame the last snowfall. After shoveling the sidewalk or driveway, their backs feel stiff and achy.

In some cases, people have sudden pain the moment they pick up a shovel. Shoveling snow can cause anything from muscle strain to slipped disks and even serious bone fractures.

But if you follow these simple tips, you can help prevent low back pain related to snow shoveling:

• Check with your doctor. Because this activity places high stress on the heart, you should always speak with your doctor before shoveling. If you have a medical condition or do not exercise regularly, consider hiring someone to remove the snow.
• Dress appropriately. Light, layered, water-repellent clothing provides both ventilation and insulation. It is also important to wear a hat, mittens or gloves and thick, warm socks. Avoid falls by wearing shoes or boots that have slip-resistant soles.
• Choose a proper shovel. Consider two types of snow shovels. One lifts loads of snow. The other - with a wide, curved blade - is used as a "plow." Make sure both types of shovels have curved handles with plastic, lightweight blades. The curved handle helps you keep your back straight when lifting the snow-filled blade off the ground - or when you push snow aside with the plowing shovel. Make sure the handle of your snow shovel reaches your chest to avoid hunching over while “plowing” or scooping up snow.
• Try to clear snow early and often. Begin shoveling when a light covering of snow is on the ground to avoid dealing with packed, heavy snow.
• Be sure you can see where you are shoveling. Do not let a hat or scarf block your vision. And make sure the area s well lit so you can safely spot icy patches and uneven surfaces.

Shoveling technique:

• Warm-up your muscles. Shoveling can be a vigorous activity. Before you begin this physical workout, warm-up your muscles for 5-10 minutes with light exercise- even walking around the house and up and down the stairs a few times will do the trick.
• Pace yourself. Snow shoveling is an aerobic activity. Take frequent breaks and prevent dehydration by drinking plenty of fluids.
• Try to push the snow instead of lifting it. If you must lift, do it properly. Squat with your legs at least hip-width apart, knees bent, and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovelful of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once. Do it in pieces.
• Do not throw the snow over your shoulder or to the side. This requires a twisting motion that can put undue stress on your back.

... by Karli Taylor

First and foremost, there is a distinct difference between our abs and our core. Our "abs", or what we refer to as our abs is actually one muscle- our rectus abdominus muscle. It is one small part of the whole area between our rib cage and our pelvis that we know as our "core". I will delve into that at a later date, but for now let’s talk about that six-pack, washboard or whatever other name you may have for it.

This may be the area of the body where we as fitness enthusiast make the most mistakes in training. Let’s go through a few basic ground rules for training our abs -

• More is not better! Your rectus abdominus is made up of fast twitch muscle fibers. So what you say? Well that means that it responds best to low reps- yup LOW REPS- like 8-10 at a time. So much for those devices that allow you to do 100 crunches without straining your neck...POINTLESS. Your best bet is to do 3 or 4 sets of 8-12 crunches for your 6 pack. That's it. You can train your deeper core muscles after these surface ones are tired- but that’s a whole discussion in itself!
• Abdominal training should always come LAST. Some people think that you should train your abs first while they are "fresh" in order to get the best results. It’s ok if that’s the only thing you are training that day, but if you are doing another body part- do that first. Your abs provide structural support for other exercises. If you tire them out, you will not be able to perform your best and may hurt yourself in the process.
• You CANNOT spot reduce. If you have excess fat in your abdomen, you can't just train your abs! This excess fat will burn off more efficiently if you train your whole body and add some intense cardio- BUT
• Diet is the key. No matter what you are doing in the gym, the only way to really get definition in your middle is by watching what you put in your mouth. Eating smaller meals often throughout the day will help turn your keg into a 6 pack!

I know that I have thrown a lot of info at you, and you may have some questions. Feel free to ask away!

... by Karli Taylor

Let's talk about stretching. Why do we stretch? Some people think that it will prevent injury. Some people think it will prevent soreness. What if I were to tell you that the only thing stretching does is make you more flexible? Yup- that's it. So if you participate in a sport that requires flexibility- like gymnastics or even golf, then stretching will help your performance. But runners, skiers, baseball players- unless you are tight or imbalanced, stretching will not help your game.

Now Stretching does have its place- I don't want to be known as the anti-stretch trainer. If you are recovering from an injury, you should surely stretch. Why? Put simply, a healing muscle tends to be tighter than a normally functioning muscle, and like I mentioned earlier, if you are tight- STRETCH!

But when should you stretch? Every time I go to a race or a sporting event I see people lined up before the start stretching. I want to grab a microphone and scream at everyone! Stretching before an event will make you weaker. It will loosen up a muscle that is about to produce power- not a good thing. Think about a rubber band. When will a rubber band give the hardest snap back? When it is new or when it has been stretched out a few times? Make sense?

Before any event, warm up by moving dynamically. A dynamic warm-up is not a mile jog or walking a bit before the start. It consists of a series of exaggerated motions that take all of the joints about to be used through their full range of motion. Unlike stretching, dynamic warm ups do not require that you hold any one position for more than a second or two. For example, before a run take 10 or 15 steps each time lifting one knee up and pulling it into your chest. Turn around and walk back kicking your straight leg out in front of you each step. Follow that up by walking with a butt kick. Doing these 3 simple warm-up drills will prepare your body for the stress of hip flexion, knee flexion, hip extension and knee extension- the primary joint actions used while running or walking!

Static stretching, or holding a stretch for 30 seconds, comes after you run or work out. Can you ever stretch during a workout? Again, if something becomes very tight- go for it. Or, in the case of weight lifting, stretching the opposing muscle to that which you are training will actually make you stronger! Try it if you don't believe me. The next time you are weight training, stretch your biceps in between sets of a tricep exercise, or your quads in between sets of a hamstring exercise. Let me know what happens!