Health & Fitness

Should You Be Timing Your Workouts?

Published by superadmin on 28th October 2024

Timing workouts help the underachiever and people who push too hard, trying to get fit in a few weeks. When people don’t have a time limit, they often fill time with useless activities that don’t get them fitter, like walking around, visiting with others, and spending far too long resting between sets. Pushing too long past exhaustion can also lead to injury if you’re working out at maximum intensity. The workout needs to be long enough to get peak results but not so long that you waste time or push beyond your limits.

Exercise is a way to eliminate stress, but it can also cause stress.

Exercise burns off the hormones of stress. It can also stress your body, especially if you’re doing an intense workout. If you allow yourself to workout at high intensity for too long, it can cause burnout, injury, or diminish your immune system. When you time your workout, you must consider how intense it will be. A HIIT–high intensity interval training—workout should be shorter. The increased intensity doesn’t require as much time. Federal exercise guidelines suggest 150 to 300 minutes if the exercise is moderate but only 75 to 150 minutes if it’s intense.

You’ll be more efficient when you time your workout.

You won’t be as tempted to take an extra break to go to the water fountain and talk. You’ll move into the next set of exercises without resting your body as much. That can help you get into shape faster and improve your overall results. When you time your workout you’re more likely to stay on track and give each movement your best. You won’t waste time in the beginning and then rush through the rest of the workout or skip it.

Spending more time doesn’t better guarantee results.

If you notice others are getting better results even though you’re spending more time, you probably aren’t using your time to your maximum advantage. Creating a workout schedule you follow in the gym helps. It’s a way to time your workout. It makes you more efficient. Besides timing your workout in the gym, you need to assess the time of day you exercise. If you’re a morning person, exercising the first thing in the day is the most efficient. If you need twelve cups of coffee to make it until noon, it’s better to exercise later.

If you’re pushing hard, especially if you’re doing strength training, your body needs between 48 and 72 hours to recover. After intense exercise, do a day or two of recovery workouts.
Listen to your body. If you can easily talk or even sing while you workout, it’s not intense. If you can barely gasp out a word, it is.
You can still do strength training every day if you work on different parts of the body. Work the upper body one day and the lower body the next. It gives the muscles time to rest.
You can accurately measure the effort you expend with a heart rate monitor. If your resting heart rate suddenly increases, back off for a bit. Do less intense workouts. Your body is telling you it needs a break.

For more information, contact us today at Wellness On A Dime Coaching

Posted in Health & Fitness

How To Meal Plan And Hit Your Goals

Published by superadmin on 21st October 2024

What you eat makes a huge difference in your health. Some foods cause chronic inflammation that leads to heart disease, diabetes, and other serious conditions. A healthy meal plan can help you lose weight, look younger, and even save money. It can help you hit your fitness goals no matter what they are. Meal planning requires several steps. You need to plan the meals one night, shop on another, and make all the food on your day off for the week’s meals. During the week when you’re rushed, all you have to do is heat and serve. It’s quicker than a drive-through.

We can help you save time and money.

Our meal plans have the recipes for all the meals we suggest. It even has a shopping list. You can check your cupboards and refrigerator to see what you need so you don’t duplicate the food you have or let it go to waste. The plans use many ingredients two and three times. If you bake a whole chicken, you might use it as baked chicken one night, chicken salad another, and chicken casserole or soup the third. You won’t have leftovers since you pack the meals in individual serving sizes. You can even double the recipe and stock up on meals to take a week or two off from cooking.

You don’t have to be a dietician to use our app.

One drawback of planning meals for most people is their lack of nutritional knowledge. That’s not a problem when you use our app. Registered dieticians and contributing doctors created the meal plans. Each plan helps you cook meals that help you reach your goals. As you use them, you learn the healthiest way to eat to prevent future health issues.

You can customize your meal plans.

If you’re lactose intolerant, you don’t want a meal plan high in dairy. If you have a shellfish allergy, a meal plan with shrimp or clams. You may not like certain foods. You may even hate them. You shouldn’t have to include those in your diet. We offer a customizable plan that fits your needs, goals, and food preferences. You’ll be amazed at how delicious healthy food can taste once you get started.

Meal plans also include healthy snacks. Chopped vegetables ready to eat with dip disappear quickly. It is an easy-to-access snack. You use the veggies for meals during the week and make soup with the leftovers.
Our app is phone-ready, so you never leave the house without your list of ingredients. If you have an opportunity to shop that isn’t planned, it’s always with you.
Cooking all your meals at once cuts down on time in the kitchen. It also cuts down on the utilities you use. You can use the oven to cook several things at once. You’ll also save on utilities when you use those same cooked items in several meals.
When you pack meals for the week, you’re also using portion control. It helps prevent the extra calories from eating the last spoonful or two in the bowl or making serving sizes too big.

For more information, contact us today at Wellness On A Dime Coaching

Posted in Health & Fitness

Which Muscle Groups Are Kettlebells Best For?

Published by superadmin on 14th October 2024

One unlikely exercise tool is the kettlebell. It’s a round weighted ball with an offset handle. Unlike barbells or dumbbells that have a continuous center of gravity, the center of gravity for kettlebells is constantly changing. It works core muscles to help maintain balance. The various workouts exercise all muscle groups on many planes. When you use kettlebells, you’ll build strength. You’ll also improve your balance, flexibility, and endurance. That makes it a complete workout.

Most people attribute kettlebells to Russia, but it has ancestry further back than that.

The ancient Greeks had the haltere back in the fifth century B.C. They were similar to kettlebells in that they were a swingable weight. The girya was created in Russia in 1704. Farmers used weights in markets to offset the weight of grain for measurement. When they were bored, they started tossing around the weights and creating games. It grew to competitions at festivals. By the 1900s, it became a recognized exercise tool. Kettlebell competition became formalized in the 1980s.

One swing works a lot of muscles.

You’ll work your abs and upper body when you swing. You also work the muscles of your lower body to maintain stability. Some movements require you to bend at the waist, holding the kettlebell in one hand. Others use your leg power. There are so many movements and swings that the combinations are endless. What part of the body do you want to work? You can do it with the kettlebells.

Kettlebells are versatile.

You can use kettlebells to warm up for more vigorous exercise, add them to your normal routine, or do exercises specifically for kettlebells. Hold the kettlebell at chest level as you do squats. It changes the exercise and adds a challenge. Work your upper by using kettlebells for bent-over rows. Doing windmills with kettlebells can be warmups. You can work your core, glutes, and legs by doing lunges and squats. Use it as a weight for arm rows and shoulder presses. Your back will get a workout doing a deadlift.

Make sure you have the correct weight kettlebell for your needs. If you go too heavy, it affects your form and could cause injury. If you go too light, you won’t get all the benefits of kettlebells.
Working with kettlebells burns hundreds of calories. It’s fun to do. That encourages you to do it more often. You’ll lose weight and build muscle, flexibility, balance, and endurance all at once.
Kettlebells are easy on the back and help build those muscles to prevent future pain. They improve posture and are low impact to protect the joints.
Kettlebells don’t cost that much, but you may need to get heavier ones as your fitness improves. It’s worth the extra cost since the exercises are fun to do, so you’ll be more likely to do them.

For more information, contact us today at Wellness On A Dime Coaching

Posted in Health & Fitness

How To Switch From Dieting To Gaining Muscle

Published by superadmin on 5th October 2024

Louisiana is one of the top three states where obesity is highest. It affects 40% of the people. To lose weight and get back to a healthier weight, people need a healthy diet and an active lifestyle. The problem is that it’s difficult to gain muscle while you’re consuming a restricted-calorie diet. It’s also important to build muscle tissue to make weight loss easier. Muscle tissue requires more calories to maintain than fat tissue, so the more you have, the more calories you burn 24.7.

If you try to do the two together, initially, you’ll lose weight slower but build muscle faster.

When you build muscle, it makes it easier to lose weight in the future. It takes a deficit of 3500 calories to shed one pound. Combining exercise with a low-calorie diet helps you do it. The problem is that the calories you burn for energy may come from fat and muscle tissue, especially if it’s an extreme diet that’s highly restrictive. That can make building muscle harder. You also need the raw materials to build muscle. While you’ll lose weight slower by cutting your calories less, you’ll build muscle faster.

It’s about the type of exercise you should be doing.

Everyone needs to exercise. Some people use running as their primary exercise. That’s not the best route to build muscle and lose weight. Running burns a massive amount of calories, but they come from both fat and muscle tissue. Strength and muscle building is the best route to take. Cardio, flexibility, and balance exercises are still necessary, but not to the exclusion of muscle building.

The best diet rules to lose weight and build muscle.

Instead of cutting your calories dramatically, you need to find your ideal weight and consume the calories necessary to maintain that weight. Another way is to cut calories by 500 daily. You must also eat healthy food that provides the nutrients to build muscles. Junk food won’t provide it. They’re also high in calories. Cut out a Starbucks White Chocolate Mocha Frappuccino and replace it with a regular coffee with no cream and sugar. You’ll reduce your calorie intake by 500 calories. Including more healthy protein, such as fatty fish, lean meat, and poultry, also helps you build muscle.

There are some situations where more rapid weight loss is vital. Always discuss your weight loss program with your healthcare professional first.
If you want a way of exercising that burns tons of calories and builds muscles, do HIIT strength-building workouts. HIIT means high intensity interval training. You switch between short bursts of high intensity and a recovery pace.
Switching to a healthy diet containing fruits and vegetables, lean protein, and healthy fat is the easiest way to lose weight. Accompany it with a program of exercise.
We have meal planners specifically geared to weight loss and building muscle tissue. All you have to do is buy the groceries and cook. It can save money and help you lose weight as you build muscle tissue.

For more information, contact us today at Wellness On A Dime Coaching

Posted in Health & Fitness

Benefits And Dangers Of Outside Workouts In The Heat

Published by superadmin on 25th September 2024

You’ll get an abundance of benefits from exercising outside, but it does have its dangers. The temperature can reach scorching in Louisiana and Texas. The heat can become dangerous during workouts if you don’t take precautions. When the temperature rises to 100 degrees, you’ll sweat more and have a higher potential for dehydration, heat exhaustion, and heat stroke. How do you get the benefits and avoid the downsides? Here are some ideas.

Consider a wooded area or workout in water.

If you’re running, walking, or riding a bike, do it on a path with trees. The trees keep the area shaded, lowering the temperature significantly. The calming color and presence of nature brings a sense of peace to improve your mood. You can adapt your workout to water and do the movements in a lake or pool. Use a floating device if necessary. Your body is more buoyant in water, so it’s easier on the joints. The water provides more resistance than air, making your workout more productive.

Plan your workout for the coolest part of the day.

Early morning tends to be the coolest part of the day, so get up early and enjoy the dawn. Never plan an outdoor workout at midday. If you’re running on the road and exercising early in the morning or late in the evening, wear reflective clothing so drivers can see you. No matter what time of day you workout, wear appropriate clothing. It should be natural materials like cotton or linen that help sweat evaporate more easily. Stick to light-colored clothing that doesn’t absorb the heat but reflects it. Search for materials that wick sweat and keep you cooler.

Focus on hydration.

Dehydration leads to serious conditions. Drink 8-10 ounces of water about 20 minutes before you leave. Carry several bottles of water with you. You can freeze one of the bottles after opening it and pouring some off before you put it in the freezer. It will thaw slowly. You can use it to cool your head while it’s frozen and drink cold water near the end of your workout. Have cold fresh fruit and some protein like cheese ready when you get home.

Pace yourself. Modify your workout to the weather conditions. On a mild day, push yourself a bit. If the heat is excessive, take it easy. Use common sense when you exercise.
Take a phone with you if you’re running or walking. Always tell someone your path or let a friend or family member track your phone. If possible, run, ride, or walk with a friend or friends.
Acclimate your body to the heat. Don’t exercise in air conditioning all year and switch it to the outside on the hottest day of the year. If you’re new to exercise, take it easy and keep the session short.
Watch for signs of heat-related conditions. Weakness, nausea, muscle cramps, headache, dizziness, low blood pressure, increased heart rate, visual impairment, fatigue, and confusion are a few.

For more information, contact us today at Wellness On A Dime Coaching

Posted in Health & Fitness

How To Tell If Your Supplements Are Under-Dosed

Published by superadmin on 19th September 2024

Some people in Louisiana attempt to eat healthy but still believe they need a supplement. Supplements can be anything your body gets from food, including macronutrients like protein. It’s hard to know if the supplement contains enough nutrients to make a difference or if you’re getting too much of a good thing. How can you tell if your vitamin, mineral, macronutrient, or herbal supplement is under-dosed or is far too high to be safe? For some, it’s easy and right on the label.

Vitamins and minerals have a DV—daily value.

Check the DV and the percentage of the DV—%DV. The DV is the recommended daily amount. If the single serving size of the supplement contains 5% or less of the nutrient you want, it contains a low amount. Any supplement containing 20% or more of the nutrient is considered high. If you purchase a specific supplement, not a multivitamin, that only contains 15%, you must fill the gap with food containing the nutrient or take more than one serving daily.

If it has an expiration date, check it.

The federal government doesn’t monitor supplements. Supplements are considered any product, except tobacco, that contains dietary substances, such as minerals, amino acids, vitamins, and herbs. They can be in powder, pill, or liquid form. They may be gummies, chewables, or power bars. Some companies voluntarily have a “best if used by” date, while others don’t. Expired supplements, especially vitamins and herbs, don’t become toxic like some medications. They lose potency and may taste stale. That can cause underdosing.

Save money by checking the serving size.

If you’re budget-conscious like most people, getting the most for your money is imperative. If two bottles of vitamin A capsules contain 40 capsules, but one costs $3.00 and the other costs $4.00, which one would you choose? Most people would choose the $3.00 bottle, but they’d be wrong. There is missing information that helps make the best decision. If you’re taking vitamin A and the $3 container has 900 mcg or 100% of the DV per serving, and so does the $4 one, you need to know how many capsules in a serving size. If the serving size is two for the $3 and one for the $4 one, the $4 is cheaper.

Since the FDA doesn’t regulate supplements, look for a third-party seal of purity that reassures you that what the label says is indeed in the supplement. The U.S. Pharmacopeia, ConsumerLab.com, and NSF International are three of these outside agencies.
Check the label for additives like fillers and binders. Hydrogenated oils increase shelf life but play havoc with your health. Some artificial coloring, like FD&C red#3 or #40, magnesium stearate, maltodextrin, carrageenan, sodium benzoate, and titanium dioxide, can also cause issues.
You may pay more, but it may be worth it if the supplement contains whole food and not just chemicals. Check for bioavailability. The body absorbs some vitamin sources more easily than others.
Avoid overdosing, especially minerals, fat-soluble vitamins, and protein. Too much of any supplement can be dangerous, even water-soluble vitamins. They can overwork the kidneys and cause digestive upsets.

For more information, contact us today at Wellness On A Dime Coaching

Posted in Health & Fitness

When To Take A Rest Day… And When To Push Through

Published by superadmin on 13th September 2024

When you’re serious about getting fit, you need consistency. That means you need to push through aches and exercise every day. You will have days when you feel like laying on the couch instead of working out. When you first start, that could describe every day. If you workout instead, you often feel less achy because the increased movement boosts circulation and triggers the release of natural pain relievers. There may come a day when you’ve pushed too hard and need a rest day. How do you know when that time has arrived?

It doesn’t happen often, but rest days are necessary sometimes.

If you start your exercise program pushing as hard as possible, you know what overdoing it feels like. When you exercise, more is not always better. There’s a sweet spot where you do one more set or add one more pound to the lift, but you don’t push your muscles to the point of injury. Exercising at maximum intensity too often has the same effect. It’s okay occasionally but doing it too frequently doesn’t provide time for the body to recover. If you’re going to do high-intensity workouts, alternate it with a recovery session or less stressful workout. Don’t do high-intensity workouts two days in a row.

When you exercise, you stress your body.

Exercise burns off cortisol, the stress hormone. Intense exercise also stresses your body. If you do intense workouts too close together, it doesn’t provide your body with an opportunity to adjust to the new stress level. If you’re doing strength training, you also cause micro tears in the muscle. It takes 48-72 hours for those tears to heal. If you don’t, your body will give you signs it needs a day or a few days of rest.

Overexercising can make you more susceptible to minor illnesses like colds and the flu.

The stress caused by overexercising plays havoc with your immune system. Besides lowering your immunity, it can affect your mood. You may experience mood swings or show signs of depression. Instead of seeing progress, the more you workout, the more you lose strength or endurance. Your muscles get smaller instead of larger. Irritability, chronic fatigue, and delayed recovery are signs you need to step back and get a day or a few days of rest.

If your resting heart rate increases dramatically, you’re probably overtraining. You can avoid that by alternating your workout between light and intense ones.
Get adequate sleep. When you sleep, your body heals. If you have problems sleeping or sleep too much, it’s also a sign you’re overexercising and need a rest day or two.
You can do strength training every day if you work different muscle groups. One day, do core muscles. On the next day, do lower or upper body. Don’t repeat the same muscle groups two days in a row.
Overworking your body can decrease thyroid hormones. That can slow your metabolism and weight gain. It also increases cortisol, which has a link to belly fat.

For more information, contact us today at Wellness On A Dime Coaching

Posted in Health & Fitness

Reasons Why Running Can Lift Your Mood

Published by superadmin on 5th September 2024

If you’re feeling down and out, consider exercising. The two exercises that are the easiest are walking and running. It’s a scientific fact that they can improve your mood. You may have heard of the runner’s high. It’s that feeling of euphoria people get when running. You can get that same feeling from any exercise, even walking.

Your body makes changes when you run.

Your heart pumps harder, blood circulates more, you bring more oxygen into your lungs, and you produce hormones to help your body deal with pain and provide a sense of well-being. The increased circulation sends oxygen and nutrient-laden blood throughout the body, including to the brain. The workout burns off stress hormones and triggers the release of hormones that make you feel good. Those changes can cause your mood to improve.

You don’t have to break a sweat to get the benefits.

The more intense the exercise, the more benefit you’ll get. But a high intensity isn’t necessary if you want to reap rewards. If you want to maximize your benefit from running or walking, but can’t maintain a high-intensity workout, alternate between recovery and high-intensity. It allows you to boost the effects of the workout without overworking your body. If you’re new to exercise, use it to modify your walking pattern, alternating between high-intensity and recovery.

The ability to improve your mood by running is scientifically proven.

Studies show that running, walking, or any other exercise helps improve your mood. Many mental health workers use it as an adjunct therapy. Studies show that exercise works better to relieve mild depression and anxiety than some medications. Best of all, there are no harmful side effects from exercise, just beneficial ones. It helps with weight loss, improves brain functioning, and keeps your body healthier.

If you focus on good posture and proper form when you run, you’ll also improve your posture. That makes you look and feel more confident, which also can improve your mood.
Running improves the quality of your sleep. It causes the body to produce more serotonin which helps regulate your sleep. The better you sleep, the better your mood. Serotonin also affects your mood and appetite.
Running or walking outside can add to the benefits, especially if you’re running in an area with greenery. Getting out in the sun increases vitamin D and the foliage adds a calming factor that boosts your mood.
Running can provide an outlet to rest your brain. If you focus on running, you change your thought pattern and put troubles aside. It helps you return to the situation with a clear mind and better attitude.

For more information, contact us today at Wellness On A Dime Coaching

Posted in Health & Fitness

Surprising Sources Of Protein

Published by superadmin on 28th August 2024

Getting adequate protein doesn’t have to cost a fortune. If you can afford a bag of lentils, beans, quinoa, or chickpeas, you can do it. There are other sources of protein that you might not suspect if you’re only thinking about animal sources, such as pork, beef, poultry, or fish. Kwashiorkor—a condition caused by lack of protein, even though the body may have adequate calories, seldom occurs in the US but it doesn’t mean finding low-cost, quality protein shouldn’t be a goal. Here are some surprising protein sources that you might not consider.

Your body needs the amino acids in protein sources but doesn’t make nine essential ones.

There are 20 amino acids. The body makes 11 of them but has to get the other nine from food. Animal products have a complete amino acid profile since they have all 20. Few plant sources are complete. Quinoa is one of those complete plant sources. It’s a pseudocereal, so you can use it as you would a grain. One cup contains eight grams of protein, plus a wealth of vitamins and minerals. Even though most plant sources aren’t complete, you can combine them to achieve it. For instance, when you combine beans with rice, each contains amino acids the other has missing so it becomes a complete protein. You don’t have to eat them at the same meal, just during the same day.

Protein doesn’t necessarily come from meat.

Protein comes in all colors, even green. Leafy greens like spinach and green peas are sources of protein. One cup of cooked spinach provides 5 grams of protein, while a cup of green peas offers 9 grams. If you search through protein supplements, you’ll often find ones that say pea protein in bigger letters. Pea protein is an excellent choice for vegans and people who are lactose intolerant since many protein powders are made with whey from milk.

The lowly egg is inexpensive and an excellent source of protein.

Some cities allow their citizens to keep a chicken or chickens in a penned area in their backyard. It’s occurring more frequently. They provide an inexpensive protein source, eggs. They also eat bugs. Eggs provide a complete protein since they’re an animal product. A large egg has 7 grams of protein that’s easy for the body to use, including leucine. Leucine is necessary for building muscle tissue.

Cheese has protein, but not nearly as much as chicken. Peas are a good source of vegan protein, but not nearly as much as an animal source like milk.
Ezekiel bread is a source of protein you might not suspect. It is a combination of sprouted grain. Cheese is another protein source. A grilled cheese or chicken sandwich on Ezekial bread gives you extra protein.
Vegetables like broccoli, sweet potatoes, asparagus, and Brussels sprouts provide four to five grams of protein per cup. Snacking on roasted seeds or nuts, add more protein to your daily intake.
If you have leftover bones, even those from rotisserie chicken, freeze them until you have enough to fill a slow cooker. Make bone broth. It’s an excellent protein source high in collagen to help joints, skin, muscles, and bones.

For more information, contact us today at Wellness On A Dime Coaching

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The Dangers Of Green Smoothies

Published by superadmin on 19th August 2024

Nutrition plays a huge role in overall health. That is we provide dietary plans for people in Louisiana. Some people use green smoothies to supplement their diets. Consuming more leafy greens adds bulk, a multitude of nutrients, and has few calories. It may seem like the perfect solution and an easy fix, but there are dangers to using this method. There are also ways to avoid those problems.

What is a green smoothie?

A green smoothie is created by blending several raw leafy greens, such as spinach, collard greens, kale, or parsley, with milk, whether it’s cow’s milk, nut, or other milk substitute. The blend does not have a taste everyone loves, so people add fruit to make it palatable. It’s one way green smoothies become less healthy. People tend to add almost all fruit with just a small amount of greens or add a protein powder that has added sweetener. It becomes a sweet treat disguised as a healthy meal.

If you only use leafy greens, it can also be a problem.

There’s nothing wrong or dangerous about eating leafy greens unless you eat too many. A smoothie packed with all the leafy greens could expose you to an overload of oxalic acid. Leafy crucifer greens all contain oxalic acid naturally. Consuming too much oxalic acid causes oxalate crystals to form in your body. They accumulate, primarily in the kidneys, causing kidney stones. Eighty percent of all kidney stones come from oxalate crystals. Limiting your intake of leafy greens to 3 to 4 servings a day can help prevent that.

Green smoothies could make your belly feel miserable if you don’t chew your smoothie.

Whether your smoothie contains fresh greens, cruciferous vegetables, fresh fruit, or nuts, it contains a lot of fiber. Even if fiber is a big part of your diet, too much can leave you bloated. Raw vegetables are hard to digest. You might think that grinding them makes it easier, but by doing that, they aren’t exposed to long bouts with saliva that also participate in the digestive process. Instead of just swallowing your smoothie, let it linger in your mouth and chew it to allow the digestive enzymes in your saliva to do their work. Another solution is to lightly steam the greens before adding, but chewing your smoothie is best.

Green smoothies may be full of thallium. Green smoothies often contain kale, broccoli, and other crucifers. Crucifers contain high amounts of thallium, a toxic heavy metal that accumulates in the body. Use organic vegetables normally grown on high carbon—thallium canceling soil.
Crucifers often found in green smoothies also have high amounts of glucosinolates, a natural phytochemical. It inhibits the uptake of iodine by the thyroid, reducing thyroid hormones. If you have a thyroid deficiency, be aware and cook your crucifers to deactivate it.
Be aware that all smoothies containing fresh fruit and vegetables, not just green ones, are high in fiber. If you don’t consume much fiber otherwise, introduce them slowly, or you’ll experience digestive problems.
Use organic fruits and vegetables in smoothies or ones from the EWG Clean 15 list to avoid increasing your intake of pesticides and herbicides.

For more information, contact us today at Wellness On A Dime Coaching

Posted in Health & Fitness