Dearborn Boot Camp, Dearborn Personal Trainer, Dearborn Weight Loss

Dearborn Boot Camp | Dearborn Personal Trainer | Dearborn Personal Training - Part 5

          Learn How to Lose Weight Fast             

                 Dearborn Weight Loss                     

Hi, My name is Nick Lopez and I'd like to welcome you to Dearborn Boot Camp and Personal Training blog. I have helped hundreds of your family and friends right here in Dearborn/Dearborn Heights get in the best shape of their lives and I can do the same for you.

This blog is designed to help Dearborn/Dearborn Heights residents feel great, lose weight and add years to their lives.

I love being a personal trainer because it allows me to change lives. So let’s get started!

You'll discover simple, yet effective ways to help you lose weight fast without spending hundreds of dollars on stupid gadgets and diet pills.

If you're tired of spinning your wheels trying to lose weight, come back often because you've discovered the #1 Dearborn/Dearborn Heights weight loss site on the internet. In addition to the killer posts and articles on this blog, you'll also get resources, tips, ideas, and systems for losing weight fast. Best of all, you'll get information that you can apply today and get results now!

Whether you want to lose 10 lbs or 100 lbs of weight, or if you just want to know how to live a healthier life - this is the resource site for YOU.

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Is muscle soreness inevitable following a workout…or can you prevent it?

You know the feeling. You’ve not worked out for a few weeks and you finally head to the gym. Or maybe you change things up and try a new workout or have an extra strenuous workout. You may even attempt a chore around the house you haven’t performed in some time.

Whatever it is, you work muscles that haven’t been used in a while or use them in new ways. The next morning you have trouble getting out of bed and walking across the room because your muscles are sore and stiff. While this soreness is normal, it can be uncomfortable and slow you down for a day or two.

Known as delayed onset muscle soreness, (a.k.a. DOMS), this reaction to new movements is a serious pain. It happens when you increase your muscle exertion and tiny tears occur in your muscle fibers and connective tissues. As these heal, your muscles will become stronger and larger. By continuing the same movements, your muscles will get used to the exertion and in the future you won’t experience soreness.

Don’t let DOMS keep you from exercising or from enjoying exercise. Keep reading to find out how to prevent soreness and what to do if your best efforts fail.

Stop It First

Nothing seems to be 100-percent effective in preventing muscle soreness following new or intense exercise. But there are ways to lessen your chances and lessen the pain. If you’re new to exercise, the best way to avoid DOMS is by starting off slowly and then gradually increasing your intensity each subsequent time you exercise. By doing this, your muscles won’t tear as easily and will have time to adapt to their new requirements. Don’t go more than a few days between exercising or your muscles will have to readapt each time.

Another way to lessen the impact on your muscles is to start each exercise session with a short warm-up period. This could mean walking before you jog or cycling at a slow pace before you increase your speed. Despite what was once thought, stretching before your workout doesn’t prevent injury or soreness. Instead, stretch after your workout, when your muscles are warm and loose.

If you’re worried about sore muscles, you may be tempted to take a nonsteroidal drug prior to your workout. This, however, doesn’t protect your muscles from soreness. Quite the contrary. It may actually be harmful to your intestines.

A final method to fend off soreness is to eat well. Doing this ensures your muscles have the energy they need for exercise. Fuel your muscles with a high-carb snack or meal prior to your workout, and then replenish your muscles with protein following your workout. For an added DOMS-preventing boost, some believe a diet high in vitamin C does the trick, so give it a try.

Stopping Not Work?

On those days you do experience sore muscles, you’ll need a good way to relieve your pain. A hot bath or heating pad may feel nice, but they won’t do anything to heal your damaged muscles. If your muscles feel tight, try soaking in a warm bath sprinkled with two cups of Epsom salts.

Indirectly icing your sore muscles for 10 to 15 minutes every hour with an ice pack covered in a thin towel may reduce inflammation and provide some relief. Taking acetaminophen or a nonsteroidal anti-inflammatory drug may also be helpful. A gentle massage may also feel great on tight, sore muscles.

Some have found relief from drinking tart cherry juice. The antioxidants in this fruit may lessen muscle aches and speed recovery.

But if your muscle pain comes on suddenly or is unbearable, you may have injured yourself and need a doctor’s attention. Call your doctor if your pain is severe or if it lasts more than a couple days.

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What you can do to get the sleep your body needs.

There’s nothing better than waking up in the morning feeling refreshed after a good night’s rest. Since the quality of your day often depends on the quality of your sleep, getting good sleep regular is essential to performing well at work, home, and play.

You probably already know that lack of sleep for a night or two makes you feel groggy or grumpy. But did you know that frequent sleep loss contributes to car accidents and injuries on the job; impairs your judgment and concentration; increases your risk for heart disease, stroke, and diabetes; magnifies depression; hampers your sex drive; ages your skin; and contributes to weight gain?

With so much depending on your ability to sleep, it’s important that you do what you can to increase your chances of deep, quality sleep. Try these tips to see what strategies work for you.

1. Stick to a Sleep Schedule

Your body is made with a natural sleep-wake cycle, also called your circadian rhythm. Ever notice how you start to feel sleepy around the same time each night or naturally wake up around the same time each morning? This is your circadian rhythm. Keeping a regular sleep-wake schedule is one of the best ways to ensure a good night’s rest.

This means going to bed and waking up at the same time every day. This doesn’t just include workdays. It includes the weekend as well. If you aren’t able to stick with your schedule for a night or two, make up missed sleep with an early afternoon nap rather than sleeping in late.

2. Regulate Your Melatonin

Melatonin is the hormone produced naturally by your body that works to regulate your sleep-wake cycle. It functions based on light exposure. When it’s dark in the evenings, your body should secrete melatonin to make you drowsy. When you’re exposed to sunlight, your body knows to slow down production.

Unfortunately, your lifestyle may not lend itself well to the production of melatonin. If you’re indoors, away from natural sunlight all day, or if you’re exposed to bright lights from the TV or computer late in the evening, your melatonin schedule may get off kilter. To regulate your melatonin, expose yourself to as much daylight as possible during the day. Then, limit light at night by avoiding the TV, computer, and bright lights.

I love sleep. My life has the tendency to fall apart when I’m awake. – Ernest Hemingway

3. Watch What You Put in Your Body

What you do during the day and what you eat in the hours before bed affect how well you sleep at night. Avoid a big meal, as well as rich, fatty, acidic, or spicy foods within two hours of bed. Alcohol may make you feel sleepy, but will wake you up later and disrupt your sleep. Also, it is best to avoid caffeine completely after lunch. This stimulating drug can stay in your system for up to 12 hours. And when it comes to drinks, limit all beverages in the evening or you may be awoken in the night to use the restroom.

If you need a bedtime snack, try eating a little turkey or a glass of warm milk with crackers. Poultry and dairy are two types of food that contain tryptophan, a chemical that promotes sleep.

Quit smoking if you want better sleep. Nicotine is another stimulant that will keep you awake. While trying to sleep, smokers may suffer withdrawal symptoms in the night that make quality sleep almost impossible.

4. Exercise

At some point during the day, get physical activity. Exercise has been proven to help you get the deep, restorative sleep your body and mind need for optimal functioning. If you find that exercise late in the day stimulates your body, try an earlier time.

5. When to See a Doctor

If you’ve tried every sleep trick you can think of and still can’t seem to get a good night’s rest, it may be time to schedule an appointment with a sleep doctor. Make an appointment if you persistently feel fatigued, snore loudly and catch your breath during sleep, have headaches in the morning, fall asleep at random times, can’t fall asleep or stay asleep, or have crawling feelings in your arms or legs at night.

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Too stressed to exercise? You’re missing out on an effective way to relieve that stress.

Work, kids, finances, relationships, illness.
Everyone has some stress in life.

While some let it build up to the point of emotional, physical, or relational problems, others have learned effective ways of dealing with it. One way to prevent stress from—well, stressing you out, is through regular physical activity.

What is it about exercise that relieves stress? How can you incorporate exercise into your already busy schedule?

#1 Boosts Endorphins

Endorphins are feel-good brain chemicals that pass signals in the nervous system. They’re produced in response to stress, pain, fear, and sex. These chemicals work to block pain, control emotions, enhance the immune response, and create a sense of euphoria. Drugs such as codeine and morphine, chocolate, and chili peppers all have a similar effect on the brain as endorphins.

Research has shown that prolonged exercise also increases the release of endorphins. Sometimes referred to as a “runner’s high,” you don’t have to run to feel this mood boost. A vigorous game of basketball or an intense tennis match will do the same. This increase of endorphins enhances your body’s ability to deal more effectively with stress.

Here’s another way to look at it. When you exercise and endorphins are released, your body gets the opportunity to practice its response to stress. So the next time you’re stressed out, your body will be prepared to deal with it in a healthy way.

Distracts from Worries

Your mind may be going a million miles a minute all day long with everything on your plate. Spend some time working out, and as you focus on your movements, you’ll start to unwind and forget about your worries. The tension you felt at the office will melt away as you expend your pent up frustration.

Following your workout, your energy will feel renewed to face the problems that don’t seem as insurmountable any more.

#2 Improves Your Mood

Exercise not only improves your health, your heart, and your body, but it’s also known to improve your mood. A good mood goes a long way in combating stress.

One way exercise does this is by helping you sleep better at night. A good night’s rest eases your stress level. Second, the weight loss and increased stamina attributed to exercise can improve your self-esteem and empower you to effectively manage stress.

Finally, stress stimulates the production of the hormones adrenaline and cortisol, which put your body on heightened alert.

Exercise reduces these hormones and helps you feel calm.

#3 Get Moving

If you feel too busy and stressed to add one more thing to your schedule, it’s time to reevaluate your priorities. For starters, don’t regard exercise as one more thing to add to your to-do list. Rather, make it part of a healthy lifestyle.
And don’t worry too much about what kind of exercise you do. When it comes to stress relief, any type of physical activity will do. It could be jogging, walking, cycling, swimming, yoga, or gardening. Or change things up to add variety and keep you engaged.

Exercising with a friend may make it more enjoyable and help keep you accountable. Regardless, aim for 75 minutes a week of intense exercise or 150 minutes a week of moderate exercise. Mark specific time slots on your calendar and follow through.

Because a little exercise goes a long way on the road of stress management. Stressed out? Give exercise a try. You may find the relief you’ve been seeking.

#4 Full Body Response

Exercise forces all body systems (cardiovascular, renal, muscular, digestive, skeletal, and nervous) to work together and communicate. This helps your body know how to respond to stressors in your life.

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Processed foods.
Our kitchen cabinets are full of it. Grocery store shelves are overflowing with it. We eat it for breakfast, lunch, dinner, and snacks. They’re yummy. They’re easy. And they’re economical.

But could processed foods be at the root of the obesity epidemic, and if you don’t use processed foods, what is the alternative?

Keep reading to process the information you need to find out why an unprocessed food diet may be your answer to weight loss.

What are Processed Foods?

Years ago, there was no such thing as processed food. People ate food in its natural state, whether fruits, veggies, meat, dairy, or grains. As nations became industrialized, foods began to be altered from their original state by canning, packaging, dehydration, refrigeration, freezing, or pasteurization. Salts, sugars, oils, additives, and preservatives were added to the food to extend shelf life, improve taste, as well as for safety and convenience reasons. Unfortunately, through this process nutritional value is often lost and unhealthy additives are introduced.

Keep in mind that not all processed food is bad for you. Think of milk. The process of pasteurization kills harmful bacteria. (Unfortunately for some, this pasteurization causes milk to be an allergen and not a healthy drink.) Frozen fish, fruits, and vegetables; whole grain breads; juices; and packaged oatmeal are all examples of perfectly healthy processed foods.

At the same time, there are many processed foods you should avoid or eat sparingly. Even though their packaging may claim the food is low-fat, have no trans fat, or be low in carbs, it doesn’t make the food healthy. Processed foods that hurt your diet include canned foods, foods with refined white flour, high-calorie snack foods, frozen dinners, sugary cereals, packaged cookies, and processed meats. Any and all processed foods made with saturated fats, trans fats, or high amounts of sugar and sodium should be avoided at all costs…even when the taste is tantalizing.

Weight Gain–Processed Food Connection

What is it about processed foods that make you gain weight? First of all, most processed foods are low in fiber. Fiber-rich foods such as fruits, veggies, and whole grains keep you feeling fuller longer. When you aren’t as hungry, you eat fewer calories, and are therefore on your way to losing or maintaining your weight without even trying.

Second, many processed foods contain refined grains, sugars, and starches. These refined carbohydrates raise your blood sugar. When this happens, more insulin is produced. When these carbs aren’t quickly burned, the body stores them as fat.

Third, processed foods tend to be high in calories. Since excess calories lead to excess pounds, you have to be extra careful to watch your caloric intake when consuming processed foods. Also, take note of the serving size listed on processed food. You may think you’re eating one serving, but you can easily wind up eating two.

Keep in mind that many of the calories in processed foods are empty calories. This is the case for foods made with refined white flour. These foods contain less nutrition and won’t satisfy your hunger as efficiently as their whole-grain alternatives.

Processed foods made with trans fats or saturated fats will easily pack on the fat. Every time you eat a donut, picture it on your thigh, because that’s where it’s headed!

The Weight Loss Alternative

A diet of fewer processed foods will help you maintain a healthy weight, give you more energy, and prevent chronic health conditions. Aim to eat more fresh and whole foods in their natural state. This includes fresh or frozen fruits and veggies and whole grains. You’ll eat more vitamins, minerals, and fiber, all while consuming fewer calories, less sodium, and less fat.

Tired of counting calories? Good! A diet focused on whole foods rather than on counting calories, avoiding carbs, or watching fat grams is certainly less complicated. Knowing what you’re eating, knowing where your food came from, and knowing each ingredient is important, don’t you think? It makes sense. And keeps your weight right where you want it.

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Should you drink alcohol while trying to lose weight? You know to avoid the cakes and pies, but what should you do when it comes to alcoholic drinks? It’s easy to overlook the calories found in beverages.

If you’re counting calories to lose weight, don’t ignore the calories found in what you drink.

Because while they may not require a fork to ingest, alcoholic beverages rank pretty high on the calorie scale—second only to fat. With little to no nutritional content, no fat, and low in carbohydrates, alcohol only adds empty calories to your diet.

These empty calories can pack the pounds on every part of your body fast. One can of beer (150 calories) will take at least a 30-minute brisk walk to burn off.

It’s not just the calories that sabotage your diet. Alcohol actually prevents your body from burning fat, especially fat around your waist. In addition, alcohol slows your metabolism, causing whatever food you’ve recently eaten to be more readily stored as fat.

If you’re trying to watch your weight but you enjoy drinking a glass of wine to relax after a long day, if you enjoy drinking a beer while watching the game, or if mixed drinks are on the menu at your girls’ night out, you don’t have to say no. You just have to know how to drink smart and lose weight at the same time.

Continue Counting Calories

Not all drinks are created equal. Because of this, some alcoholic beverages are more diet-friendly than others. Wine is lower in calories than other options with 20 calories per ounce on average. A five-ounce glass of wine adds up to 100 calories, but has no fat, cholesterol, or sodium.

Next on the scale comes hard liquor. While it may contain more calories (32–79 per ounce) than wine, not as much hard liquor is consumed at a given time. One shot or mixed drink contains one and a half ounces of hard liquor, making the calorie count per serving between 64 and 119. Mixing a drink with soda increases the number of calories.

Beer can easily be a dieter’s downfall. One 12-ounce can of beer has approximately 150 calories. Light beers are a slightly lighter choice at 108 calories, while ale comes in at 216 calories per 12 ounces. With these numbers, it’s clear how easy it is to overdo it on beer, especially when it’s poured from a pitcher.

Liqueur, or cordial, is highest in calories per ounce. Served alone or with mixers, coffee, or cream, a one-and-one-half ounce of liqueur contains 155 calories. Mixers only add additional calories.

Eat When You Drink

Skimping on food and calories in order to allow yourself to splurge on alcohol will only result in a high-calorie backfire. That’s because the simple carbs found in alcohol temporarily increase your blood sugar, which is then followed by a drop. In case you don’t know, that sudden drop will make you ravenous. Smart drinking means eating a snack or meal with protein, fiber, and healthy fats prior to drinking. Food in your system will help stabilize your blood sugar and keep the alcohol from being absorbed as quickly. By eating smart, you can control your hunger and enjoy your drink.

All in Moderation

A healthy lifestyle and a healthy weight are about moderation. This includes alcohol as well. Drinking in moderation means one drink a day for women and two a day for men. This doesn’t mean you can save up a week’s worth of drinks to be had in one day. Doing so will definitely sabotage your diet. Do this and any extra calories will be stored as fat, and your blood sugar will skyrocket, making you hungry. Once under the power of alcohol, you’ll not able to think straight and can easily consume way too many extra calories.

Watching your weight may mean you just opt for a smaller glass. Or you may choose to dilute your alcohol with a diet soda or soda water. Whatever you choose, just make sure your waistline won’t regret it the next morning.

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Need to save money when buying healthy groceries? I have your solution!

Looking at your bank account each month you may wonder, “Where does it all go?” The cost of living increases each year, but there’s a good chance your bank account doesn’t.

One cost that’s going up and up and up is the price you pay for food. What happened to the days when a loaf of bread cost 50 cents and a gallon of milk cost a couple bucks? A little something called inflation. Thanks to inflation and some other factors, food costs have practically doubled over the past 20 years!

Don’t lose heart just yet! Use these practical tips to save on food each month without spending hours clipping coupons. Here’s 5 easy ways to save money:

#1 Stick to a List

Whether you shop for groceries once a week or once a month, make a list of what you need. Plan your meals ahead of time, inspect your pantry for what you already have, then make a list of what you still need for each meal.
Keep in mind that making a list is only half the trick. Once you get to the store, you’ve got to stick to your list. A list takes the guesswork out of what you need to buy. It also makes you less likely to buy on impulse the things you don’t need—that bag of chips, candy bar, and pint of ice cream.

If you need help planning meals in advance or have special dietary needs, there are websites dedicated to planning meals and creating a shopping list. Try the Menu Planner on Allrecipes.com.

#2 Paper Not Plastic

Take advice from financial experts and make a budget. Know how much you can spend on food each month. Then use cash for your purchases. Instead of paying with plastic (credit cards), pay with cash. Research has shown that people who pay with cash spend 12 to 18 percent less on groceries than those who use credit cards. So take your budgeted amount of cash to the grocery store with you and you’ll have no choice but to stick with it and save money in the process!

#3 Go Generic

Another way to save money on food is to buy the store brand. For the most part, the store brand taste just as good as their name-brand counterparts. Occasionally, you’ll even find that some of them taste better than the pricier options. As a wallet-saving perk, you’ll be able to save as much as 20 percent on your food bill.

#4 Shop Around

It may not be as convenient, but shopping at more than one store makes it possible to save shoppers as much as 15 percent on your groceries. Compare prices at two or three grocery stores and see which one offers the best deals on the foods you regularly buy. Also, don’t be afraid to shop grocery discount stores. You may not be able to get everything on your list at one store, but if you have the time, it’s worth it. Shopping at more than one store won’t save time, but it’ll save money. Once you figure out where to go for what items, the extra time it takes will be negligible.

#5 Do It Yourself

If you prefer convenience over price, this money saving tip isn’t for you. Buying pre-made food or foods in small packages may save you time when you’re packing the kids’ lunches, but it won’t save you money. It is definitely cheaper to buy food in large packages and then divvy it up yourself. Pre-packaged snacks can cost up to three times as much as the normal package. And it’s not just the snacks. Salad mixes, sliced fruits, spice mixes all cost more than doing it yourself.

Watch Your Savings

Grocery shopping can get old. You may in fact dread going to the store…again. It’s especially dreadful when the cashier rings up your total. Adopt a few of these money-saving tips, however, and your next trip to the grocery store may become something you can tolerate!

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Who doesn’t like pizza? A healthy pizza is even better! It’s a favorite meal that’s simple, delicious, and can be topped with all sorts of foods. Unfortunately, the way pizza is often prepared makes it high in saturated fats, calories, and sodium. With one slice of pizza ringing in at 300 calories, it’s easy to ruin your best dieting intentions with one meal. Add high-calorie toppings and the count goes even higher.

So if you’re watching your weight, pizza usually isn’t an option. But if you’re craving a slice or two of pizza, there are ways to make it diet friendly while keeping that delicious taste you crave.

From the crust to the sauce to the cheese and toppings, here are tips to make your pizza night low in fat and high in nutritious goodness.

Crust

Whether you prefer thin crust or thick crust, the best way to make it healthy is to buy or make whole-wheat dough. Find simple, easy recipes online for whole-wheat dough or substitute white flour for wheat in your recipe. Crust made from whole-wheat flour will increase the fiber in your pizza by 50 percent. And as you know, foods high in fiber are great for your digestive system and keep you feeling full for longer. (What a great trick for eating less!)

Make an even healthier crust by adding a vegetable in the dough. Look for a recipe that adds zucchini, cauliflower, or squash to the ingredients. Your taste buds and health will both benefit!

Sauce

Pizza sauce can either make or break a pizza. Red sauce, pesto, garlic sauce, and hummus are healthy options. Red sauce has half the sodium of white sauce and less saturated fat. If you love white sauce, find a recipe made without butter or cream but uses skim milk and Parmesan cheese. If using tomato sauce, use lots of it. Tomato sauce contains high amounts of lycopene, a powerful antioxidant that fights disease.

Cheese

What would pizza be without cheese? Unfortunately, the majority of calories and saturated fat found in pizza come from cheese. Cheese may be a great source of calcium, but it is high in calories. With many different types of cheese to choose from, your best bet for a healthy pizza is to go easy on the cheese, use a low-fat option, or substitute with a vegetarian cheese alternative.

Meat

The processed meats commonly used on pizza are not options if you’re trying to eat healthily. Sausage and pepperoni are greasy and high in fats, and they’re associated with an increased risk of colorectal and stomach cancers. If you’re craving meat on your pizza, try lean options such as chicken or shrimp. If pepperoni is your favorite topping, try seasoned chorizo instead. This cured meat has 80 mg less sodium and 20 fewer calories than pepperoni. Replace Italian sausage with chicken sausage to cut the calories and fat in half. Because of the high sodium content of anchovies, try olives. Better yet, keep the meat off your pizza and become a pizza vegetarian.

Toppings

Next come the toppings. Load your pizza with as many vegetables (or fruits) that you like. You can’t have too many! Low in calories, veggies and fruits will add extra flavor, as well as ample fiber, vitamins, and minerals. Great veggie topping options include onions, fresh or sun-dried tomatoes, spinach, olives, mushrooms, peppers, broccoli, zucchini, peas, potatoes, corn, or asparagus. Fruit can even be yummy on certain types of pizza. Try pineapples, pears, figs, or apples.

Whether you get creative or go traditional, your pizza topping options are endless. Plan a family night in the kitchen and let the kids help make their own pizzas. That way everyone can be happy and healthy at the same time!

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If you have arthritis, physical activity may be the last thing you feel like doing. The pain, stiffness, and swelling associated with arthritis often limit your range of motion and leave you feeling fatigued and depressed.

But inactivity can lead to muscle loss, weight gain, and tighter joints.

Make exercise part of your treatment plan.

Depending on what kind of arthritis you have, your physical therapist or physician can help you develop an exercise program that includes three or four types of exercise: range-of-motion, endurance, strengthening, and hydrotherapy. The combination of these exercises will help relieve symptoms and improve one’s quality of life.

How can these exercises benefit those with arthritis and how do you do them?

Why Exercise?

Though you may not feel like moving with arthritis, the benefits are usually well worth the effort. When living with arthritis, the right type of exercise may increase joint mobility, improve muscle strength and flexibility, help you maintain a healthy weight to lessen pressure on your joints, protect joints from additional damage, keep your bones and cartilage strong, and improve your endurance and overall fitness level.

Range-of-Motion Exercises

Many people find arthritic pain relief by keeping the affected joint bent, whether hands, fingers, or knees. A bent joint may bring temporary relief, but keeping a joint held in the same position for long may eventually cause permanent loss of movement or worsen the condition to the point that you’re no longer able to perform normal daily tasks.

Range-of-motion exercises are also called flexibility or stretching exercises. These exercises work to counteract the desire to keep one’s joints bent. The goal of these exercises is to keep joints functioning as normal as possible by improving flexibility and joint mobility.

By gently straightening and bending each of your joints, you’ll help preserve their normal function. Straighten and bend your joint only as far as you can without discomfort. Each session you may be able to straighten and bend more until a near-normal range of motion is achieved. Then these exercises will help to maintain your mobility.

Flexibility and stretching exercises are also used as a warm-up for your strengthening and endurance exercises.

Strengthening Exercises

Another important type of exercise to include in your arthritis treatment is strengthening exercise. These activities work to keep your muscles strong. When you have strong muscles, you’re better able to support weak joints and protect them from more damage. Isometrics and isotonics are two types of helpful strengthening exercises.

Isometric exercises improve muscle strength without requiring you to bend your painful joints. In these exercises, your muscles get a workout by flexing and relaxing.

Isotonic exercises involve joint movement and are usually done with by increasing weight resistance with dumbbells or stretch bands.

Endurance Training

A third type of exercise recommended for those with arthritis is endurance exercise, also called aerobic or cardio exercise. Endurance exercise leads to increased stamina, strong muscles, and weight loss—all three which will reduce pressure on joints. Endurance exercises are those that get your heart rate elevated and your blood pumping. Start out slow, but work your way up to 30 minutes a day on most days of the week.

As you enter the world of endurance training, find an exercise that places the least stress on your joints. Good options might include walking, bicycling, tai chi, or swimming. Hydrotherapy, or aqua therapy, is also a great option. An exercise program that takes place in a pool, hydrotherapy is designed for those with painful joints or other medical conditions.

Since arthritic pain often comes and goes, be careful not to overdo it on your good days. Avoid any high impact activities such as running or jumping, and listen to your body. If a specific exercise makes your problem worse, find what works for you and stick with it.

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Starting on Monday, June 10, 2013, local Dearborn Boot Camp Weapons 4 Weight Loss will host an evening session at 8pm at Levagood Park in Dearborn.

Not a morning person? Not to worry! Now you can get all the fat-melting benefits of the indoor morning class, without feeling like you’re dragging ass! No more excuses!

Evening classes will run Monday through Friday at 8pm.

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The outdoor sessions feature the same interval workouts with modifications for all fitness levels, a guaranteed safe, fun and effective workout!

If you are interested in joining the boot camp in Dearborn, check out the link below to claim your free week and body diagnostic assessment with Nick, the head trainer.

Claim your FREE week of boot camp ===> CLICK HERE

You’ve got nothing to lose but unwanted fat!

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I’m always honest with everything I say, so believe me when I tell you that all my life, I was NEVER a morning person.

During the summer, my friends would wake me up with a phone call at 11am to go to the park and play basketball. I loved sleeping in and typically, my day started at 11:30am and I usually went to bed around 2:30am or 3am.

Then I got a “grownup” job and started working 8-5. I knew I wouldn’t have the energy to workout after work, so I forced myself to wake up at 5:20am every single morning so I could workout at home before I left for work.

I’m not going to sit here and lie to you and say it was easy, because it was probably one of the hardest things I ever had to do, especially to be consistent with it.

One of the biggest obstacles people face is getting in the habit of waking up early. They always tell themselves “I’ll do it, no problem. I’ll wake up at 5:30am”

Then their alarm goes off and they hit snooze….5 minutes later it’s another snooze….then they say screw it and go back to sleep.

This goes on for days and they never get in the habit of waking up when they really want to. They’ll say “I’ll do it tomorrow for sure”

Tomorrow then turns into next week, next week turns into next month and before they know it, they’re 10-20 lbs heavier then when they first started out!

I was the same exact way.

So to help you out, I’m going to share my top 4 ways to become a morning person. Let’s get started!

1. You Gotta Plan Ahead!

When I worked a 8-5 job,  I always made sure I had everything ready to go for the next day: my prepared meals, water bottle and work folders and stuff. This way, if I overslept a little bit, I’d still be on time.

2. Unpack and Re-pack AS SOON AS YOU GET HOME!

Throw all the dirty Tupperware in the sink or dishwasher, throw all your sweaty clothes in the hamper, and get your new clothes for the next day. Also, cook your meals for the next day too.

If you’ve read most of my blog, you know that cooking healthy food takes very little time.

Doing it like this really stops you from getting lazy as soon as you get home, because you WILL be tired and WILL NOT do it if you wait and unwind. I guarantee you that.

3. Stick With It!

Whatever your morning routine is (wake up, brush teeth, make coffee, feed pets, workout, shower, go to work, etc) ALWAYS DO IT THE SAME.

Not only will this aid in being consistent, but it will help you prevent you from forgetting something in the morning. Yes, it will get monotonous, but you know what? IT WORKS.

4. Avoid Distractions!

I used to check my email right after I woke up but I never replied to anything that wasn’t urgent. I waited until I got to work to do that. Avoid going on your smartphone and using the internet or different apps, it’s very distracting and before you know it, 10 minutes will go by, throwing your entire schedule off!

Don’t learn this the hard way, just take my word for it.

And last but certainly not least…

5.GET ENOUGH F#!CKING SLEEP!

Don’t be dragging ass all day! Get your sleep!

This one always baffles me, so it’s incredibly frustrating for me to talk about. People don’t realize that they are waking up at 5:30am….that’s really damn early if you think about it.

If you want to get 7-8 hours of sleep like you SHOULD, you’d have to be getting to bed at 9:30pm or 10:30pm. Not Midnight!

Sleep effects EVERYTHING about you. Your mood, energy, strength, focus, mental function, etc. These are really important things and sleep should be one of your top priorities.

Not only the quantity of your sleep (i.e. how many hours) but the quality of your sleep is also important. Are you waking up every 2-3 hours?  If you are, take a deep look at what’s going on in your life that might be causing this, unless it’s obvious like a baby or something. Fix the problem ASAP!

Well there you have it, my top 5 tips to become a morning person. Please understand that this whole process takes time to get used to. Don’t get frustrated with yourself, just have patience. It WILL pay off, I promise.

But I also have to be honest with you and say this…

You may NEVER like waking up this early, I can honestly say that I STILL hate it. Even though I’m used to it now, it still sucks ass.

I’ll never like waking up so early, but that’s ok, but I don’t have to like it, I just have to do it!

I know the benefits wayyyy outweigh the cons here. So it’s a no-brainer.

Just accept that you hate it, and do it anyways, that’s REAL dedication.

I hope this helps you out a lot, keep the motivation going!

-Nick

PS: What are some of your tips for waking up early? Let me know below!

 

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