Archive for March, 2013

The Wonders of Superfoods

Tuesday, March 26th, 2013

Superfood Fitness‘Superfoods’ is a term that many of us have heard but not all of us understand. These are natural foods which boast a whole host of wonderful qualities. From protecting the immune system, to improving brain activity, to aiding eyesight and strengthening bones; they are rich in nutritional value.

As would be expected, they work great as part of a healthy lifestyle to burn fat and build muscle. Best of all; many of them are simple, readily available produce that can be easily worked into our everyday diet regime. So, what are some examples of these wondrous superfoods?

Salmon

Wild salmon is a great source of natural omega 3. This is a good type of fatty acid which helps the body to burn fat – rather than storing it – so is an integral part of a healthy lifestyle.

Eggs

Eggs provide an easy source of almost every vitamin that the body requires. They are also bursting with choline; a natural compound which reduces the amount of fat that the body will absorb. Eggs can be enjoyed in a variety of different ways, so are hugely versatile within healthy cooking.

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Suggested Rehabilitation for Common Types of Shoulder Injury

Monday, March 25th, 2013

Shoulder Rehab
Fitness Shoulders
Chronic Shoulder Instability and Impingement Syndrome are the most common types of shoulder injury. Chronic Shoulder Instability occurs when the ‘head’ of the upper arm bone moves out of the shoulder socket. This results in a shoulder joint dislocation and causes great pain. On the other hand, impingement syndrome is prompted by friction occurring between the shoulder blade and rotator cuff. The friction from the rotator cuff and the shoulder blade may be caused by inflammation in a tendon or muscle.

Preparations to Rehab an Injured Shoulder

It’s important to remember that any injury needs to be checked and treated by an accredited physician.  They may recommend medication and several rehabilitation techniques to encourage the shoulder to heal and function as soon as possible.  The Physician will also be able to see the specifics of your injury that may alter they way you would treat it. Here are some tips to consider when preparing an injured shoulder for rehabilitation.
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How Pregnant Moms-to-Be Can Weight Train Safely

Saturday, March 23rd, 2013

Here is another excellent fitness article for pregnant women. At Project Swole we care about everyone.

Exercising During Pregnancy

Pregnancy Weightlifting
Many women are concerned about exercising during pregnancy, but the fact is that the right kind of workouts during the natal period can be tremendously beneficial. The rewards of exercising while pregnant include fewer childbirth complications, reduced incidence of aches and discomfort, higher energy levels, and better blood circulation.

Benefits like these make both the pregnancy period and the birthing process much easier, and promote an overall sense of well-being. Weight training is especially good for pregnant women, as pregnancy tends to bring on extra body weight while muscles shrink due to inactivity.

Be Considerate of Exercise Technique

Of course, the body of a pregnant mom-to-be is in a delicate state, and this should be a cause for concern when exercise is being considered. Any exercise that involves a face-down posture should be avoided to reduce pressure on the abdomen, and the muscle groups focused upon should be those that need extra strength during pregnancy.

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CrossFit – One of the Best Overall Fitness Programs

Thursday, March 21st, 2013

Why CrossFit Could be Good for Everyone

Crossfit Girl Laura Plumley
CrossFit is one the fastest growing fitness programs in the United States, but why has it been so successful?

High intensity interval training, weight lifting, Olympic weight lifting, gymnastics, and rowing have all been around for a long time. However, CrossFit utilizes all of these movements and creates a complete program that takes the best of all the different disciplines.

This might seem overwhelming at first, but many CrossFit gyms allow scaling down to what you’re comfortable with, a trainer always watching you, and usually a two to three week starter program. This allows anyone of any age or fitness level to take advantage of CrossFit.

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How Bodybuilders Can Eat Clean and Train While They Travel

Wednesday, March 20th, 2013

Fitness VacationIf there’s one part of a bodybuilder’s lifestyle that’s more important than the workouts, it’s got to be nutrition. If you’re not giving your body the fuel it needs to build muscle, all your efforts are going to go to waste as you burn out and lose both your energy and your muscle mass.

Traveling makes it even more difficult to stay on top of your nutrition, especially when you’re mostly limited to the offerings of airlines, terminal food courts, and restaurants. To keep your fitness routine up while you travel, it’s important to keep training and eating clean all the while.

Get acquainted with sludge.

It may not sound like the most appetizing food in the world, and it might be a bit tough to stomach at first, but it’s the traveling bodybuilder’s best friend. Most builders make their sludge by mixing whey protein and peanut butter or almond butter with with water until it reaches a pudding-like consistency.

Since you can’t bring liquids through airport security, pack enough pre-measured bags of whey and almonds to last through your flight, and a Tupperware container for mixing. Either buy bottled water in the airport, or take advantage of courtesy cups on the plane. Use a little less liquid than you would normally, and you can make your own protein-rich sludge anywhere.

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5 Benefits of Weight Training During Pregnancy

Tuesday, March 19th, 2013

Preggo FitnessIf you are expecting a child, it is important to know that doctors and specialists don’t discourage physical fitness and weight training, like they used to do in the old days – they actually encourage it.

Physicians used to believe that any kind of rigorous exercise for a mother to be could potentially cause harm to the fetus, either due to miscarriage or a premature birth, but now it is widely believed that a routine fitness regiment during pregnancy can have a number of benefits, like lowering stress levels and increasing general well being.

Moreover, regular weight training is both risk free and can have many benefits for a woman during her pregnancy, in all trimesters.

Here are 5 benefits of weight training during pregnancy.

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How to Fight Your Cravings for Midnight Munchies

Tuesday, March 19th, 2013

Midnight MunchiesWhether you’re bulking, cutting, or straight-up losing weight, you have no doubt developed a targeted diet meant to enhance your exercise regimen in order to help you meet your goals.

Restrictive or specific diets can leave you feeling unsatisfied or craving your favorite foods, and if you’re not smart about how you get your daily caloric intake you can find your tummy grumbling before you go to bed, or even waking you up in the middle of the night, just begging for a midnight snack that is definitely not diet-approved.

However, there are plenty of ways that you can keep yourself satisfied and full on nearly any diet plan so that you can stave off cravings for midnight munchies.

Here are just a few tactics you may want to try.

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Top 5 Benefits of Interval Training

Friday, March 15th, 2013

Interval TrainingFor many of us the hardest part about working out is motivation. This could be due to the fact that you haven’t made fitness a priority; when you’ve always got something more important on your plate it’s all too easy to put your health on the back burner.

Or maybe you’ve been exercising diligently and you’re simply not seeing the results you want, a situation that can be frustrating and discouraging.

It could even be that you simply don’t find your exercise routine particularly challenging or fun.

Whatever your reasons for skipping the workout day after day, the truth is that you need to find ways to get motivated, and interval training can provide you with several benefits that might just move you to get your butt off the couch and into gear.

Here are a few benefits of interval training to consider:
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How to Relax After an Intense Workout

Wednesday, March 13th, 2013

Relax Fitness GirlThere’s nothing like pushing yourself to your physical limits and leaving it all on the field, so to speak, when you exercise. Not only does it make you feel like you accomplished something, but it also gets you one step closer to meeting your fitness goals, whether you’re shooting for 20-inch biceps, you want to bench press your own body weight, or you’re training for a marathon, just for example.

A good workout can boost endorphins, making you feel energized and amazing throughout the day, and it can also help you to sleep better at night. Unfortunately, it might have just the opposite effect, making you feel fatigued but amped up at the same time. If this is the case, you might be looking for a few good ways to recover and relax after an intense workout.

Here are just a few strategies that might help.

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How to Choose the Right Personal Training Certification Program

Monday, March 11th, 2013

How to be a Personal Trainer

Female PT
* Don’t miss part 1: How to Get a Degree in Exercise Science

* Don’t miss part 2: How to Get a Degree in Physiology

* Don’t miss part 3: How to Get a Degree in Kinesiology

If you enjoy trying all different kinds of physical fitness and you like to keep your own body in peak condition, then perhaps you’re interested in finding a career that allows you to engage in physical activity and impart your knowledge of fitness to others.

Getting Certified in PT

As a certified personal trainer you can not only meet these professional goals, but you can also put your outgoing personality, communication skills, and motivational strategies to good use by helping others to realize their true potential and meet their fitness goals through targeted training programs.

But before you can get started transforming your clients one physique at a time, you need to obtain the proper certification to practice. If you want to find the one that best suits your personal and professional goals, there are a few things you should consider before you choose.

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