This Is What A Perfect Day Of Eating Looks Like

This article is just a few years old, but it rings as true today, as it did then. This is such a great example from Prevention.com. Obviously, change the times according to your own schedule, but everything looks great. You may not have career where continuous breaks for short bursts of exercise is feasible, but you can definitely take a 5 minute walk during your regular breaks throughout the day.

The closer you can get to an active, movement-filled day WITH multiple small meals throughout, the better you will be.

Take a look at this great article describing the PERFECT day of food. Fill in and substitute as you see fit, but THIS IS THE BLUEPRINT!

Personal Nutritional Counseling – Finding Your Body’s Favorite Diet

Often, people diet by cutting food from their diet, but is this really a good idea? The answer is no. The foods we eat affect our energy, our moods, and, of course, our health. Cutting too much food from your diet is disadvantageous when coupled with your everyday exercise. So, if cutting food from the diet isn’t the solution, what is? How will you know what you need?

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Cycle Into Health

We achieve the most when we are healthy, and exercise is crucial to maintaining a healthy body and mind. There is a huge variety of workouts people can make use of, but one workout that maintains popularity is the studio cycle workout. A studio cycle workout is a group exercise in which several individuals make use of stationary bikes while a leader paints a beautiful picture of terrain and environment to modify how the group is pedaling.

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Five Facts That Will Make You Reconsider Meal Plans

Meal planning is one of the single most important factors in reaching your physique and fitness goals. You cannot possibly get to where you want to be without the right fuel. Of course, exercise and rest play important roles. But you cannot drive across the country on a quart of a tank of gas. Fuel your body, fuel your life. If you are feeling a bit cautious about meal plans, here are five facts that can help relieve that stress and show you the truth!

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3 Signs That You Need Nutritional Counseling When Trying to Lose Weight

Just about anyone could benefit from nutritional counseling, but this type of counseling can be particularly helpful for those who are trying to lose weight. The journey to fitness is a long and arduous one, but you don’t have to travel alone. Before you start, take time to reflect on your current and previous habits. This will better help you prepare for the journey ahead. These are a few signs that you should look into nutritional counseling while on your weight loss journey.

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10 Foods That Help You Build Muscle

Most of us realize we need protein in order to build muscle. Lifting weights and strength training damages muscle fibers, and this sparks a repair process causing muscles to grow. We require the amino acids within proteins as the building blocks for this growth.

Something else we also need is fat. Despite popular opinion, fat does not make you fat. In fact, if you don’t eat enough your body will begin to store it. Nonetheless, let us not forget about the carbs providing us energy in the gym.

We have explored  good nutrition in the past. Today, we want to focus on the top foods that help build muscle and cut body fat.

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Post-Baby Exercise Tips for the New Mom

Carrying a baby and giving birth takes a lot out on your body. Not only is your range of movement highly limited for the final trimester of pregnancy, but your body naturally gains weight as your appetite increases to help your baby grow. Other symptoms like swollen ankles, worsened allergies, shortness of breath, and flat-out exhaustion are also common. It is no wonder why during the 9 months of pregnancy that many women’s fitness routines become less regular. However, there is hope to regain and maintain fitness after your baby is born. Read on to see our post-baby exercise tips for the new mom.

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Simple Meal Plans Can Increase Energy and Promote Weight Loss

Most people think of dieting and eating healthier foods when they think of the words “meal plans“. One of the most important and often overlooked aspect of meal plans is the concept of scheduling your meals and snacks for the greatest health benefits. For many people, the pitfall in their dietary or eating habits is not necessarily that they eat bad foods or the wrong types of food, but that they consume too many calories at once, or at the wrong time of day.

Ideally, the best way to keep your energy up and your metabolism at peak efficiency is to eat 6 smaller meals or snacks instead of the traditional “three meals a day”. There are several benefits to eating on a six meal schedule. Your blood sugar will remain at a more stable level throughout the day. This is most important for people over 40 years of age, when the highest potential of developing Type 2 Diabetes occurs. On a six meal schedule your metabolism works at an optimal peak, which could potentially lead to weight loss without any other lifestyle changes such as exercise. Ideally, healthy diet and exercise go hand in hand when a person is trying to lose weight, but even a small increase in metabolism can shift things in favor of your weight loss goals.

In addition to increased metabolism, meal plans featuring a six meal schedule will help to keep your energy up throughout the day. Fewer peaks and valleys in your blood sugar level will help ease or eliminate those morning, afternoon, and evening crashes one feels in between meals. Many people who eat on an erratic schedule consume too many calories late at night, and wake up without hunger and skip breakfast. Healthy meal plans that break up your caloric intake throughout the day prevent overeating late at night and waking up feeling sluggish and still full. Skipping breakfast allows that sluggish and bloated feeling to persist and keeps your energy low, which actually makes the body struggle to conserve its fat reserves. Waking up hungry allows a person to take in one of their biggest meals early in the day. This offers the body the longest amount of time to metabolize and use those calories, and provides energy for the body to function early in the day.

Contact us for more information on how scheduled meal plans can promote a healthier lifestyle and assist with your particular fitness or health goals.

Why Weight Training Aids Weight Loss

There are many misconceptions when it comes to weightlifting. Many people think of the big, bulky body-builders strutting their stuff at the gym or flexing in the mirror. However, when it comes to health and weight loss, weightlifting and strength training offers long-term effects and benefits.

Here are 3 reasons weight training will aid you in your weight loss goals and help lead you to a healthier lifestyle.

1. Building muscle burns more calories

Muscles burn more calories because they require a great deal of energy to repair themselves after a workout. As you build your muscles your body becomes more efficient at using calories to build muscle, not fat. By burning more calories at rest and increasing your overall metabolism, weight training becomes a more permanent solution to weight loss goals.

You will burn more calories during a workout as well, which benefits many people struggling to fit a workout into their day. Doing an eight minute circuit can burn up to 231 calories.

2. Raises your heart rate

By doing circuit training with weights and total body movements, you are still raising your heart rate AND including aerobic exercise in your workout. With similar benefits to a straight cardio routine, you may save time, but achieve greater results. This type of exercise will have cardiovascular benefits and may even help lower your blood pressure.

3. Increase physical ability not bulk

Many people are hesitant to include weight training in their workouts, especially women, due to the fear of becoming bulky. Weight training is not designed to add bulk, but to aid in weight loss and improve overall physical ability by strengthening muscle.

Working muscle will not make a woman bigger, but actually has a slimming effect. As the muscles begin to burn fat, they become denser and she will appear smaller. Muscle does weigh more than fat, so while the scale may not reflect progress in the desired way, clothes will fit better. That’s all that matters, right?

Weight training also prevents injury by strengthening weakened muscle. Many athletes incorporate weight training for this reason alone. For those seeking a healthier lifestyle, improving muscle tone and strength is only one of the many benefits gained by weight training.

If you are seeking a healthier lifestyle and would like to know more about adding a weight training regimen to your workout, please contact us for more information.

4 Tips to Mastering Meal Plans

One of the best ways to stay on top of your nutrition, and your food budget, is to plan your meals in advance. Whether it’s a week or a full month ahead of time, knowing what food will be fueling your body can keep your health regimen on track when your willpower is weak. And although everyone knows the benefits to having meal plans, it is a pretty daunting task to pull together days worth of healthy meals. Instead of throwing in the towel, check out our 4 tips that will help you become the master of your food.

Tip 1: Know Your Goals

Are you trying to gain muscular weight? Are you focused on losing body fat? Are you in maintenance mode? These are the types of things you need to take into account when planning what food to include in your meal plans. Lean proteins and vegetables are a safe bet no matter your goals, but do some research before deciding the amounts of carbohydrates and healthy fats to include.

Tip 2: Make a Master List of Recipes

There are many ways to get good, healthy recipes to include in your meal plans that support your fitness goals. Ask relatives, friends, and online contacts for some of their favorite recipes. Check out online forums for good ideas, as well as websites dedicated specifically to healthy eating. There are millions of recipes with variations and food pairings that may not typically cross your mind!

Tip 3: Put Meals to Days

Once you have an idea of the recipes you want to prepare, physically write what food you will be eating what day. Once it’s in writing, tell yourself it’s set in stone. So you’re not tempted to deviate, and eat unhealthy food.

Tip 4: Make Weekly Shopping Lists Ahead of Time

Once you’ve created your meal plans, create shopping lists of the ingredients you’ll need to prepare your food for that week. Make it as easy as possible for yourself to stick to your healthy eating.

Have questions? Need help coming up with delicious and healthy meal planning? Not sure where to start with your nutrition plan?

Contact us today!

How Weight Training Accelerates Fat Loss

Have you been struggling to lose weight? If so, you may want to consider adding weight training to your workout regime. You may think that weight training is only for professional athletes and bodybuilders, but the truth is that anyone can benefit from it. Weight training is great for anyone who is trying to lose weight or get in shape, and can help bring results faster than doing just cardio.

Here are some things you need to know about how weight training accelerates fat loss:

Build Muscle

Don’t assume that lifting weights will make you big or bulky. Doing a few weight-based workouts a week won’t turn you into a professional lifter. What it will do, however, is build muscle. Muscle is more dense than fat, so don’t just go by the scale when trying to lose weight. If you lose three pounds of fat in a week, but gain two pounds of muscle, you’re really chipping away at your body fat percentage. Even though you may think you only lost a pound, you’re really benefiting from working out with weights.

Speed Metabolism

This is the beauty of using weights! Muscles burn calories, even at rest. What does that mean? When you build muscle, your body will burn more fat, even when you’re at rest. Therefore, weight training keeps working long after you put the dumbbells down.

Make The Most Out Of Your Workout

If you’ve reached a fitness plateau, or simply want to challenge yourself, consider adding weights to your current routine. Simply adding light hand weights can help you push your cardio or aerobic workout to the next level. You can even incorporate light weights into Barre routines. This will really help you maximize the benefits of your fitness routine, so you really get the most out of your workout time.

Are you looking for a new gym? Are you ready for a lifestyle change? Contact us!

Five Ways to Win at Fat Loss

Muscle building and toning will improve your health and your looks, but sometimes you need to focus on fat loss before you can really enjoy those benefits. Bulking up muscle under layers of fat can actually have a negative impact on your physique, but never fear.

Here are five trusted methods for burning away those extra reserves to reveal the firm and fit body underneath:

  1. Build a moderate amount of muscle. Muscle tissue burns more calories regardless of what you’re doing. As long as you don’t go overboard, muscle building will improve your looks and your performance, and it will help accelerate your fat loss too.
  2. Cut back on sugar and fat. It’s time to get real about what you eat. Big bones or not, the food that goes in has a lot to do with how your body turns out, so make sure those Oreos are worth more than the slim waist you want. Make sure that fried bacon and cheese sandwich is worth the extra work you’ll have to put in to take it off. Your taste buds will adjust to healthier foods, and your body will be busy burning fat reserves instead of making more.
  3. Add a cycling class to your week. These workouts are easy on the joints, a source of super beneficial “moderate-intensity” aerobic activity that are so effective for those who want to lose fat and they’re relatively stress-free. You don’t have to worry about keeping rhythm, impressing your peers or remembering a dance routine.
  4. Consider the kettlebell. Adept at working groups of muscles at the same time, kettleball workouts use many more calories than you’d burn through on the treadmill for the same amount of time. They’re also good at working your shoulders, neck and back, three areas of the body plagued by problems when you’re carrying extra weight.
  5. Hire a personal trainer. Sometimes it’s difficult to know your strengths and weaknesses, and it can be even harder to see when your efforts are working against you. Working with a professional can help you pinpoint your major obstacles and find innovative new ways of reaching your goals.

Make sure your actions support your real objectives. Contact us to check out your workout options. At 360° Fitness, we have the equipment and support to tackle your biggest challenges with ease, whether you’re working to burn fat or bulk up. Check out our programs today.

Five Methods for Eating Less When You’re Attempting Weight Loss

If you’re one of the many people who struggle with weight loss, then you know the most difficult thing about losing weight is trying to eat less. In today’s world, the portions are super-sized which isn’t any good for our health, let alone our waistline. But there are a few simple techniques that you can use to help shed those extra pounds.

Chew Gum While Grocery Shopping or Baking

Most likely, you’ve heard that it’s not a good idea to go grocery shopping when your stomach is growling. Before you enter the supermarket, you might consider popping a piece of sugarless gum into your mouth; good flavors to chew are ones that are strong like cinnamon or spearmint. If you chew gum, you won’t feel quite as hungry or desire junk food as much; thus, you’ll make smarter, healthier snack choices like fruits and shy away from high-calorie treats such as cookies. Another good time to chew a stick of sugarless gum would be when you’re baking; if your mouth is busy chewing, you won’t be inclined to eat the cake batter off of the beaters or sample the cookie dough.

Don’t Eat from the Carton

If you can’t see the quantity that you’re eating, then most likely you’ll end up overeating. Take time to read labels and pay attention to the serving size; place the food on a napkin, small plate or in a little bowl so that you’re able to view it all prior to your initial bite.

Never Skip Meals and Eat Protein

Do you skip meals? If so, you’re probably hungry in the evening and overeating to compensate for the lack of food during the day, right? This kind of eating isn’t good for your body! You run the risk of not obtaining enough calories and that can create a sluggish metabolism which is unhealthy. If you skip breakfast because you simply don’t have time, try getting up earlier, make your breakfast the night before or create a small meal you can eat on the go. If you skip lunch or snacks, make something at home and bring it with you to work so that it becomes second nature to eat. You should always eat three small meals and two snacks each day and include protein in every meal. Some good protein foods that don’t contain added fat are beans, egg white and lean meats. Indulging in protein makes you satiated quicker because it takes longer for your stomach to digest it.

Pause Prior to Yielding to Your Cravings

Being stressed, tired or bored is never a good reason to eat. Fight the impulse to give in to your craving. For example, when you crave chocolate, go do something else for 10 minutes then decide if you really want to eat. Most likely the craving would’ve withered.

Make the Kitchen Off-Limits Two Hours Prior to Bedtime

If you normally go to bed at 11 pm, then the kitchen needs to be “closed” by 9 pm. This will aid in promoting good digestion. Don’t worry, this will become a habit for you after a week. Numerous new apartments, condos and homes have one or two nooks in the kitchen and many use this for their computer. Is your kitchen equipped with a nook? Keep only cookbooks or other kitchen-related items in the nook. Your computer devices and supplies should be kept in another area of your house to prevent you from being in the kitchen during off-hours.

Of course, it takes more than just reducing your food intake to lose weight; you need to exercise too! That’s where we come in—if you’re having a hard time with exercising and need some motivation or just need a different fitness program, we can help. Please, contact us so we can assist you in becoming a healthier, slimmer you.

Personal Training for Postpartum Weight Loss

If going back to the gym after having a baby is giving you nightmares, or if your old routine isn’t working like it used to, and you don’t know where to turn, you’re not alone. It’s important to understand that your body has gone through massive changes and may work differently than it used to. Take the fear out of this challenging time by working with a personal trainer.

Personal Training Sessions: Personal training sessions will provide you with individualized instruction, help you stay motivated, and ensure you are doing the most safe yet effective exercises for your body. Within the first few weeks it’s perfectly normal and healthy to start exercising again, with gentle lower belly, and pelvic floor exercises, to help the areas most affected by the pregnancy. Every body is different, every mom and situation is unique, therefore customizing the routine is essential to maximizing results. Knowing when it’s healthy, safe, and appropriate to step up the intensity is your trainer’s job. Moms need a personalized workout plan that will create a lasting body transformation, with no gimmicks or miracle pills, just highly trained professionals that understand different body types, and have the training to know what workouts will most be most effective.

Why It’s so hard to lose postpartum weight: Many new moms fail to ever drop the weight they gained during pregnancy based on fear, and physical insecurities. Your doctor most likely encouraged you to gain between 25 and 35 pounds during pregnancy, and with breast-feeding, healthy diet, and an exercise routine, you should have the weight off in as little as two months. However, if you were overweight to begin with, gained more than your doctor recommended, or have never had any weight to lose, you may be facing a bigger challenge. It’s without a doubt that your new baby is on the top of every single one of your priority lists, but taking care of your own body is key to your infant’s health as well. Most moms know, a healthy mom makes healthy milk and that makes a healthy baby.

Fight Exhaustion with Exercise: Exhaustion is very normal during the first few weeks of motherhood, and exercise may seem like the last thing you want to do. However, exercise is proven to increase the endorphins in your brain which will improve your mood, give you more energy, and make you feel more alert. And exercise is healthy whether you had a vaginal birth or caesarean section. Exercise will also help prevent injuries by building the muscles you will need to be a new mom. The Family Education Organization suggests, “Regular exercise improves immune function and increases the production of antioxidant substances in the body. It helps you to sleep better at night and feel more energetic during the day.”

Postpartum weight loss: Postpartum weight loss doesn’t have to be a year-long battle, and one you fight on your own; whether you have 20 pounds, or 80 pounds to lose, desire a high intensity or low intensity workout plan, please contact us today for customized programs tailored to your fitness goals, and start your journey to the best body you’ve ever had from professionals devoted to your results.

59 Detox Recipes That Actually Contain Food!

Get a jump start on the Resolutions by adding these simple and healthy detox recipes to your menu.

Tasty recipes that are high in fiber, protein, and cancer-fighting antioxidants will sure to make this whole “healthy eating” thing much more appealing. If you enjoy it, then it’s not really work, right?!

Our friends over at Greatist.com have compiled some great New Year’s recipes to add some ‘oomph!’ to your resolutions! Great food with a great benefit to your body. Get rid of 2015’s sludge, and start 2016 off the RIGHT way! Read more…

Heart Health & Fat Loss

When it comes to thinking about the benefits of exercising, especially the goals you would LOVE to achieve, what do you think about? “How do I go about it?”… “How many days a week should I do resistance training?”… “How many times per week & how long should I do cardio?”… “Are there any supplements that will help me burn fat more effectively?” Sound familiar? Well, the most important aspect of getting on the road to a healthier & better looking YOU is to be diligent and go after your long-term goals one step at a time! Be sure to set aside time AT LEAST 3 days per week to hit the gym and do cardio!

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