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Walk it Off

 


 

 

Posted by Joe Kincaid, May 5th, 2011

 

Walking is the most underrated form of exercise. It's great for your health and fitness for a variety of reasons above and beyond being a super-effective way to shed unwanted lbs. Not only that, but it is the easiest type of exercise to get started doing, appropriate for nearly everyone.

1. Not just calories... Walking DOES burn a tremendous amount of additional calories, greatly aiding any weight-loss goal, but it also strengthens your back, core, legs, lungs, and heart. Brisk walking will improve posture and flexibility, and a refreshing walk is a real morale boost on nice days.

2. Got a friend interested in improving their fitness? Bring 'em along! You'll be surprised how much faster the time passes. Even if you can't talk anyone into accompanying you, I know the dog is up for a walk. No dog? I'm sure you've got an mp3 player and some headphones, you can tough it out with that.

3. Start small. Even from the very beginning you will be able to manage a half mile or so (around 10 blocks) which will not take more than a half an hour, tops, even for those most out of shape. Increase your distance gradually over time and you will be amazed at how fast your distance begins to build up.

4. Strive to do better each time you venture out. For example, if you walked 2  miles in 60 minutes on Wednesday, cover 2.25 miles on Thursday, or leave the distance unchanged, pick up the pace a bit and go for a 55 minute time.

5. Make walking part of your lifestyle all the time: purposely park far from the store, take the stairs whenever that's an option, WALK up the escalator, don't just stand there!

Now get out there and start hoofin' it! You've been doing it since you were a toddler, the mechanics of it are no mystery. It requires no equipment or facilities, and it's guarranteed to have a positive effect on your fitness and energy levels. A no-brainer.

Start with the tips and principles I've outlined, here, accelerate your exercise intensity as you're able, and fine-tune your diet as your goals evolve, and you'll be off on the right foot on the journey to accomplish your fitness aspirations.

 

 

Joe Kincaid, Jr.
ACE, AFAA, and NASM certified
www.snapfitness.com/milwaukieor

Email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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Rid your Kitchen of the JUNK!

 


Article Posted by Joe Kincaid, Jr., April 14th, 2011

Part 2 (of a 3 part series)

 


It's not rocket science, if it's not there, you can't eat it!

You may lack the willpower to resist that jelly donut at 11:30 at night, but you can probably resist the urge to get in your car and drive to Krispy Kreme. If you don't buy the junk it won't be easily accessible and you will be much less likely to consume it. While I am certainly referring to the obvious culprits such as pastries, chips, ice cream, breakfast cereal, and the aforementioned donuts, you also need to to be on the lookout for staples that are working against you or could be substituted for a healthier option as well.

One thing I tell virtually all of my clients, regardless of their goal, is to cut back on simple carbohydrates. THIS DOES NOT MEAN CUTTING OUT CARBS! Super-restrictive low-carb diets unquestionably do more harm than good. However, attention should be paid to the nature of the carbs you consume, switching wherever possible to complex carbs over simple carbs. Complex carbs are much more difficult for the body to digest and metabolize, so they actually help you burn a minute amount of calories by eating them!

Base your diet as much as possible in complex carbohydrates such as vegetables and fruits and stay away from sugary, highly processed carbs that, unless used very quickly to replace spent energy, will be stored as body fat.

  1. Swap out simple-carb staples like white rice and bleached-flour pasta for brown or wild rice and whole wheat pasta. In general, high-fiber foods are more likely to be complex carbs than their low-fiber counterparts. Same goes for bread and anything else with a high-fiber, complex carb equivalent.
  2. Ever heard of the Glycemic Index (G.I.)? This refers to the availability of glucose in certain carbs. The simpler, more sugary a food is, the higher it's G.I. value. These are what are always referred to as "bad carbs" on tv commercials, and I'm ok with that description.
  3. Fresh is the way to go! Cooking fruits and vegetables, by any method, robs them of essential fiber and nutrients, and raises the caloric content by releasing more sugars. Whenever possible, opt for fresh, raw fruits and veggies.


So go through your kitchen and get rid of anything that's getting in the way of your goal of a healthier you. If you can't resist the urge to buy the things you know are impeding your goals, perhaps you should re-examine the level of your commitment to getting fit.

 

Joe Kincaid, Jr.
ACE, AFAA, and NASM certified
www.snapfitness.com/milwaukieor

Email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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A Beginner's Guide to Nutrition and Fitness


Posted by Joe Kincaid, Jr., April 6th, 2011

(Part 1 of 3 Parts)

Hello, everybody! My name is Joe Kincaid and I've been a certified personal trainer since 2002.

You can read my FULL BIO here.

While most of my experience has been in the realm of weight management, during that time I've also seen the remarkable positive effects that a healthy lifestyle can have on high blood pressure, energy level, chronic pain, and diabetes-related issues.

The following is a brief overview of some basic adjustments one might make when beginning a fitness program.


GETTING STARTED, A beginner's guide to nutrition and fitness:


As the vast majority of Americans interested in beginning a fitness regimen are doing so in order to lose weight, the information below is intended for those with that goal in mind. It may transfer to other fitness goals such as strength gains or increased endurance, but the tips provided are done so with an eye toward weight management.

A common impediment to getting in shape is the idea that one needs to improve their level of fitness to some degree to even begin a fitness program, to "get in shape" to start getting in shape! Although there is no way to entirely eliminate the anxiety or self-consciousness that many people new to exercise may experience, this does not have to be a barrier to one's quest for self-improvement! Start with some basic, gradual lifestyle changes that will not only zap a few lbs and make you more confident at the gym in your workout attire, but will also get you started on the right track toward fitness.

I will touch on three basic lifestyle changes that are relatively easy to transition into but will pay big dividends down the road.

WATER INTAKE:


Immediately begin increasing the amount of water that you consume! Shoot for a gallon per day, split up as evenly as possible throughout the day. Yes, the trips to the restroom will be frequent, nothing to be done about that, but nothing comes without some sacrifice. You almost certainly will find it difficult if not impossible to hit the gallon per day goal at first, but when you are able you should drink even more. 2 or even 3 gallons per day is not too much, but these numbers are very hard to maintain for all but the most obsessive hydrator.

Why is water so important for weight loss?

  1. Much of the early weight lost in a fitness program is water weight, so enough must be consumed to replace that which is lost.
  2. Adequate hydration speeds up the fat-burning process.
  3. Proper hydration helps flush toxins out of the body.
  4. Water increases your blood supply! No, really, blood loss due to dehydration is a serious issue, and you need all the blood you can get to push oxygen into sore, tired muscles.
  5. Sufficient water consumption helps keep your joints moving smoothly without soreness.
  6. Drinking plenty of water throughout the day makes you feel full, particularly when consumed with meals, and the act of raising the glass or bottle to your mouth may cut down on mindless eating.


So DRINK IT! Force yourself, keep a bottle with you at all times, set alarms in your phone, whatever it takes, but DRINK IT! (Gallon a day, to start).

 

A Beginner's Guide to Nutrition and Fitness will continue next week when we cover "Getting Rid of the JUNK in your Kitchen: Stay Tuned!

 

Joe Kincaid, Jr.
ACE, AFAA, and NASM certified
www.snapfitness.com/milwaukieor

Email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Bookmark with:

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