“31 Days of Focus” in March to accomplish at least one of your goals in fitness, health, work, school, basically in life. It is a motivational movement to keep working and grinding even when times are tough. Lets embark on this journey!!
31 Days of Focus!! Day 1
Posted by toast2fitness on March 2, 2010
Posted in T2Inspired, Toast2Fitness | Tagged: 31 days of focus, blog, fitness, health, motivation, video | Leave a Comment »
Winter Snow Storm…!!
Posted by toast2fitness on December 19, 2009
As we approach winter season there are key safety aspects that we must take in order to have safe holidays.
- Bundle up. (Make sure all extremities, head, hands, legs are covered) *I had gloves on when originally shoveling.
- When shoveling snow, be sure to lift with your legs and NOT with your back. Do not bend over to lift, always squat. Bending over is dangerous and puts massive strain on your back.
- Wear appropriate boots. (Helps prevent frostbite and improves walking traction)
- Take adequate rests as to not put too much stress on your entire body (when shoveling)
- Drive only if required! and if your tires are up to code and fueled up. Nothing is worst than getting stuck in the snow without gas Read the rest of this entry »
Posted in T2Inspired, Toast2Info, Toast2Wellness | Tagged: 2009, advice, health, safety, snow storm, winter | Leave a Comment »
My Weekly Exercise Schedule…
Posted by toast2fitness on December 12, 2009
This is MY typical exercise schedule for the week. It is the basic structure and foundation that I strive to attain on a weekly basis. This schedule is not concrete as it does allow some leeway depending on what I am doing that specific day. With this schedule I am able to shift workouts to another day or even substitute them depending on what my body tells me. There is a purpose and reason for the main focus on each workout each day. MY schedule individually focuses on a primary muscle on that certain day but is still being exercised on other days as a secondary muscle, just not the primary focus. Feel free to adopt this into your routine since it’ll give you a certain structure and purpose for exercising that day.
Monday: Chest
Tuesday: Interval Cardio Training
Wednesday: Arms and Back
Thursday: Cardio and Abs
Friday: Shoulders and Legs
*Note – I perform a certain degree of cardio each day but on cardio specific days it is intensified. If any questions, then leave a comment or txt 240-339-3544
Posted in Toast2Info | Tagged: advice, daily, fitness, routine, Toast2Fitness, workout schedule | Leave a Comment »
Winter Blues Workout!
Posted by toast2fitness on December 8, 2009
Winter is a time that people usually stay indoors with a cup of cocoa, bundled up and relaxing. Why not? It’s cold outside, roads are dangerous, you don’t want to risk catching a cold or (swine) flu. This is also a time that people gain the most weight through various means. First there are a multitude of holidays all in concession with each other in which food is abundantly given to patrons, from Thanksgiving to Christmas and ending with New Years. Also due to the fact that it is winter and there is less sunlight during the days, our bodies enter hibernation mode in which caloric burning is slowed in order for us to have fat for insulation. For those that want “summer body” you don’t want wait after winter before you start your summer workout, it doesn’t make sense right? Here are 3 things you can do to prevent winter weight gain!:
- Focus on your goal! whether it is to lose weight for the new year, get a nice summer body, or just overall health.
- Scale back on calorie intake at the numerous gatherings you might attend. Instead of two pieces of pie get one. (the first bite tastes the same as the last bite so why eat two?) I eat a little piece of desserts at events just for taste because it satisfies my minds curiosity and need for something sweet while limiting the amount of calories I ingested.
- Get ACTIVE, go for a walk after a meal, do at home workouts, or go to your gym at least 3 times a week.
*Even if you don’t lose any weight during the winter months at least you won’t gain any either if you follow these guidelines. (You definitely don’t want to be excessive as the picture above, it is dangerous to your health) Read the rest of this entry »
Posted in T2Inspired, Toast2Info | Tagged: advice, food, health, holidays, home workout, lean, nutrition, summer body, winter, workout | Leave a Comment »
Fitness MYTHS pt.2!!
Posted by toast2fitness on December 7, 2009
You can trim fat off specific parts of your body by doing exercises that targets that area.
No your body predetermines through genetics what area of fat is trimmed off through workouts. Doing 200 crunches won’t give you a six pack ab, but it will strengthen the “muscle” underneath the fat. Typically your problem areas are the last place to show a fat reduction, so you have to keep up your workouts continually.
Exercising till you feel sore means I did a good workout.
Being sore does show some sign of progression since you are now involving your muscles in activity instead of continuing a sedentary lifestyle. But you DON’T want to be sore after every workout because that leads to counter productiveness. By being sore you limit the intensity of your next workout since your body isn’t fully healing. This soreness feeling usually occurs within 8-24 hrs post workout (Delayed Onset Muscle Soreness DOMS). After an intense workout, you should have a light workout the next day to promote body muscle recovery.
I must STRETCH before a workout to prevent injury.
Studies show that stretching before a workout can actually be HARMFUL for you. Performing static stretches such as “hold your stretch 20 secs” and etc can destabilize your muscles thereby making them less ready for a strenuous workout session. Destabilizing reduces muscle force/strength by as much as 30 percent pre-workout. What you should actually do is an aerobic warm-up activity for 5-10 mins t.hat brings blood flow to your muscles. Post workout stretching is still beneficial as it aids in recovery
Sports bras are used just to prevent the painful/uncomfortable bounce.
Sports bras aren’t just to prevent that painful uncomfortable bounce when running/jogging. They are also made to prevent permanent breast sag! High impact workouts along with age and gravity leads to your breasts sagging. So if you have the power to eliminate one problem out of the equation then do so and GET a sports bra now. They offer more support for workouts than just using a regular bra. Click Here for 10 Best sports bras for women.
Posted in Toast2Fitness, Toast2Info | Tagged: advice, delayed onset muscle soreness, DOMS, fitness, health, myth, nutrition, sports bra, weight loss, workout | Leave a Comment »
Interval Training = Faster Weight LOSS
Posted by toast2fitness on December 2, 2009
When people finally realize that they need to exercise in order for them to lose weight and reach their ideal physique, the first workout they embark on is cardio through the form of Running. There are different forms of running to reach the goals that you strive for. Our bodies have both fast and slow twitch muscle fibers which adjusts depending on our style of running. Slow twitch muscle fibers are prominent in endurance runners that perform long distance runs over a period of time. Fast twitch fibers are prominent in sprinters and short distance runners. Slow twitch muscle fibers contract at a slower rate and allow for a greater oxygen uptake which gives the benefit of endurance over long distances. Fast twitch fibers contract at a faster rate generating more force without the use of oxygen (anaerobic). Interval Training allows for a faster weight-lossutilizing the fast twitch muscle fibers!! It is a high intensity form of training that exerts your body beyond its limit in which you will reap the benefits in a shorter amount of time. The concept of interval training is basically a high intensity exercise followed by a low intensity exercise consecutively. What I mean by this for example is 30 secs of running at about 80 to 100% of full speed followed by a minute of walking (performed 4-6 times). Interval Training doesn’t only apply to running, it also can be incorporated in cycling, swimming, jump roping, roller blading, and rowing. Since interval training is intense on your body, it should be done 2-3 times a week and for beginners 1 time just to get started.
Benefits of Interval Training:
- Burn fat FASTER = faster weight loss!!
- It eliminates the monotony of jogging/treadmill for a long period of time because interval training should only last approximately 20-30 mins. It can be done in different variations as long as it is INTENSE.
- It’s adjusted to the way your body feels (it’s not a conformed structure)
- If you have become stagnant in your weight loss efforts, this gets you over and beyond the plateau
According to MensHealth Standard Interval Training
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.
1. 3 – 5 minutes *warmup (light jog, low intensity, gradually increasing at the end of the warmup period)
2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)
3. 3 – 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)
*NOTE Warm-Up is mandatory
Check out BNET Health Article for tips for beginners, advanced, and/or endurance
Posted in Toast2Fitness, Uncategorized | Tagged: advice, energy, fitness, health, intense, Interval Training, lean, muscle, plateau, weight loss, workout | Leave a Comment »
Happy Thanksgiving!!
Posted by toast2fitness on November 26, 2009
Yes it is Thanksgiving !! We all are thankful for all the the things we have in our lives whether it is life, money, family, material possessions and such. It’s also a time synonymous for traveling, family gatherings, and lots of EATING! There will be an abundance of food today; Turkey, stuffing, mac n cheese, gravy, mash potatoes, pies, ice cream, greens, desserts, rice, ham, etc so we must remember just one guideline in our journey for a healthy lifestyle: PORTION Control!! With portion control you can enjoy the festivity of eating whatever you want by avoiding being gluttonous. Small amounts of each food item should be taken which would create one big meal. Eat till you’re satisfied but try to avoid the feeling of being stuffed. After eating you should embark on a low level activity such as walking.
*One day of eating won’t unravel your whole workout routine, (Don’t worry or have guilty feelings just ENJOY) get back in it the day after.
HAPPY THANKSGIVING !!
Posted in Uncategorized | Tagged: family, fitness, food, friends, happy thanksgiving, health, nutrition, thanksgiving, workout | Leave a Comment »
EAT Breakfast!
Posted by toast2fitness on November 18, 2009
Breakfast is often the meal most missed by people when they wake up. There are a list of excuses to the reasons why people typically skip the most important meal of the day. Now unless it is a medical then your excuse is INVALID! Here are just some of the excuses: “I’m not a morning person”, “I’m always in a hurry when I wake up”, “I feel nauseated when I do eat breakfast”, and “I hate breakfast foods”. All of these excuses are counter productive in your fitness journey. You need to form a habit of waking up at an early enough time that will allow you to eat a healthy meal of your CHOICE routinely everyday.
The Benefits of Eating Breakfast:
- It gives you energy and jump starts your day!! You’ve been asleep for approximately 8 hrs so this is much needed.
- If you wait till lunch before ingesting something to eat, then your body goes into starvation mode. Basically in starvation mode, when food is eaten your body holds on to it and all of the calories instead of utilizing it for energy/nutrients. *This is one of the most counter productive measures in your weight-loss journey.
- People also tend to eat more by lunch time because of the amount of hunger that they have. Typically their food choice is often skewed into unhealthy choices/portions.
Food choices for breakfast are best when they are something filling and not just empty calories. You want to eat items such as whole grain bagels/bread/muffin, oatmeal, eggs, 2%-fat free milk, bran cereal, fruit, yogurt, and etc
Foods such as sugary cereal, donuts/pastries, candy bars, sausage egg bacon and cheese biscuits, soda, non-100% juice drinks, and etc. These foods aren’t energy dense and have a high amount of calories, meaning that in a short amount of time you will feel the hunger again. Rule of Thumb: It’s better to eat a bad breakfast than no breakfast at all. One option is to mix bad breakfast items with healthy choices as a transfer into healthy food choices! Another option is to eat small healthy snacks at the start of your day approximately 1-2 hours apart if you have stomach troubles from breakfast.
Posted in Toast2Nutrition | Tagged: advice, breakfast, diet, donut, fitness, food, fruit, health, healthy, nutrition, toast | 1 Comment »
Stress ÷Exercise = Health
Posted by toast2fitness on November 13, 2009
This basic mathematical equation is one of the keys to stress relief. “Stress ÷Exercise = Health” Exercise aids in stress management in various ways. Some people quickly take medication in order for them to deal with stress and depression but that often comes with side effects. The best way to approach the problem is NATURALLY in which there are pros with no cons! It is my belief that only a very few amount of people actually need to take stress/depression medication. There are great benefits attributed to fitness mentally, physiologically, and physically.
- As life’s frustrations tend to build up throughout the day and week, working out gives you a form of outlet. You are able to turn negative emotions into something positive for you.
- Stress wears the body down by making you feel tired and you have a loss of energy. Getting into a fitness routine naturally gives you a boost of energy and a clear mind to sort out your stressors.
- Exercise t gives you a huge boost in CONFIDENCE! As you look in the mirror and notice the changes that YOU accomplished, then you gain a sense of self confidence that you can tackle anything thrown at you in the world.
- Most importantly, exercise gives you a “me time” that separates you from the annoyances of the world and a chance to reconnect with yourself and unwind.
- Also you can exercise with your friends as a sense of support, bonding, and motivation.
- Naturally exercise decreases the amount of stress hormones (cortisol) and increases the amount of “feel good” hormones (endorphins) which automatically brightens your mood.
- Lastly exercising speeds up blood flow to the brain which allows you to be more alert and think faster since it would be working at optimum condition.
Posted in Toast2Fitness, Toast2Wellness | Tagged: confidence, depression, exercise, fitness, health, medication, natural, stress, workout | Leave a Comment »
Food Calorie Mystery?
Posted by toast2fitness on November 8, 2009
There is a huge cloud of mystery surrounding the concept of “calories”. Typically the first two things notice don the nutritional label of food packaging are the caloric value and the total fat amount. People are often confused whether to count calories or monitor their fat intake. Both are IMPORTANT, but you don’t want to avoid certain types of fats such as Omega 3 fats often found in fish since they are beneficial to overall health. In regards to calories we need a certain amount to gives us energy needed for our body to function properly and efficiently. A “calorie is nothing more than a unit of energy that is available in food amongst other things. The BIGGEST reason why we should monitor our calorie intake is because we need to burn more calories per day than the amount that we take in.
*Explanation: Eat 3000 calories – Burn 2,500 calories = 500 calorie surplus!!
(1lb = 3500 calories)
Over a 7 day period this 500 calorie surplus per day equates to you gaining ONE pound. So to lose 1lb you would have to do the opposite and create a deficit of 500 calories per day in order to lose 1lb a week. (These equations are done without regards to exercise as it will burn calories at a faster rate)
Eat 3000 calories – Burn 3,500 calories = 500 calorie deficit (1lb weight loss! per week)
The caloric needs of each individual is different depending on the person’s age, weight, metabolism, and activity level. No one human is alike so each nutritional plan should be geared only towards that individual. To get a basic idea of your caloric need CLICK HERE and input your information and it will give you a generalization to how many calories needed to maintain or lose weight.
**BE WEARY** of low fat, no fat, reduced fat foods as they tend to be high in calories!
Posted in Toast2Nutrition | Tagged: calorie, content, fat, food, health, mystery, nutrion, omega 3, weight loss | Leave a Comment »
