Fit for Life: Fitness as a Lifestyle

Fit for Life

Fitness as a Lifestyle

Every now and then, we see more and more people go jogging, joining yoga classes, joining crossfit classes, counting their calories, and so on. For these people, their reason for this is to be fit but what exactly is fitness? Many people see fitness as doing physical activity only. Although it is part of fitness, it's not the whole picture. Fitness is a lifestyle. What do I mean when I say "fitness is a lifestyle"? It means that there's something much more to it than simply breaking a sweat. Fitness is a combination of hard work, dedication, mental determination, and overcoming challenges if you want to live healthily. It's a way of life that doesn't start in the gym. It starts the moment you wake up and it never ends. I see fitness as a lifestyle because it makes you want to do better, to push you outside your comfort zone. I've categorized this lifestyle into three categories for you to see how much the impact is if you choose to pursue the fit lifestyle. These categories are physical, mental, and personal.

PHYSICAL

This is the first thing that comes to mind when fitness is mentioned and it's true. When you first meet someone, the first thing you see is the physical appearance. You can easily tell if someone works out with how their body looks like. The physical aspect of the fit lifestyle is also one of toughest commitment. You do physical activities that tire your body and push it even more. You tear up those muscle fibers to make it bigger and stronger. Whether it's bench pressing or preparing for a marathon, the same physical effort is exerted. This is why fitness requires a whole lot of effort. You can't just do a couple of push ups and say you're done for the day. No, it requires more that will push you out of your comfort zone. 

Our physical appearance is heavily influenced with what we put inside our body. Whatever we eat, drink, or inhale, all of these leave a mark to our physical appearance. If you really want to live the fitness lifestyle, then dieting is something you have to get used to. Working out only makes up 30%  of our overall appearance, 70% of it is in the diet. If you really want to get in shape then you have to eat properly. Say goodbye to those junkfood since you won't be seeing them for a while.

MENTAL

If you thought that fitness is all about lifting weights and eating right then you're dead wrong. It's actually more mentally driven. You have to prepare yourself mentally before each workout. Some people listen to music to pump themselves up and give them that extra edge when working out but it's actually all in your head. That last rep makes all the difference and if you're not mentally determined, then you'd give up on that last crucial rep. It's the same thing with dieting. If you're not mentally prepared for it then you'd easily give in to your cravings and ruin your diet. You have to challenge yourself mentally everyday if you want that to live a healthy fit lifestyle.

PERSONAL

Fitness is personal. It's different for each person. Even though we all have the same goal, to be healthier, our reasons vary. A teenager's reason for getting fit might be to be noticed by his or her crush. A mother's reason might be to lose the extra weight she gained from her pregnancy. This is the beauty of fitness. We set our own goals, we have our own motives which makes the experience different for each of us. 

I hope that more people join the fitness lifestyle. I truly believe that this lifestyle makes a person better. It pushes the person to perform well, become better, and have a healthier life. 

How to become MEXY -- with Scott Herman!

It's time to tell you the secrets on how to become Mexy! In the last post, I mentioned someone named Scott Herman. He will tell us how to achieve this kind of body! Below will be a series of workouts Scott personally made to help everyone become Mexy! Check it out!

Chest Workout:

Shoulder Workout:

Back Workout:

Legs Workout:

Biceps Workout:

Triceps Workout:

Abs Workout 1:

Abs Workout 2:

Thank you Scott Herman for continuing to inspire everyone with your workouts. With these workouts, you'll be able to get that Mexy body you want in no time! To learn more about Scott Herman, click the links below.
http://www.scotthermanfitness.com/
http://www.youtube.com/user/ScottHermanFitness

MEXY - Macho and Sexy

Mr. Muscles here! Recently, there was a word that was brought to my attention. The word is "MEXY" which means Macho and Sexy. What does this mean? This means that the person has big muscles but at the same time is quite lean. Still confused? Here are some people who fit into this description.


Joe Manganiello

Ryan Reynolds

Chris Hemsworth

Scott Herman

These are some people who are MEXY. So, wanna be mexy too? The next post will show you some ways to become MEXY!

Harvard's Healthy Eating Plate

Harvard University came out with a way on how we can eat healthy. A 2011 detailed version of the food pyramid.



Vegetables: Eat an abundant variety, the more the better. Limited consumption of potatoes is recommended, however, as they are full of rapidly digested starch, which has the same roller-coaster effect on blood sugar as refined grains and sweets. In the short-term, these surges in blood sugar and insulin lead to hunger and overeating, and in the long term, to weight gain, type 2 diabetes, heart disease, and other chronic disorders.

Fruits: Choose a rainbow of fruits every day.

Whole Grains: Choose whole grains, such as oatmeal, whole wheat bread, and brown rice. Refined grains, such as white bread and white rice, act like sugar in the body. Eating too many refined grains can raise the risk of heart disease and type 2 diabetes.

Healthy Proteins: Choose fish, poultry, beans, or nuts, which contain healthful nutrients. Limit red meat and avoid processed meats, since eating even small quantities of these on a regular basis raises the risk of heart disease, type 2 diabetes, colon cancer, and weight gain.

Healthy Oils: Use olive, canola, and other plant oils in cooking, on salads, and at the table, since these healthy fats reduce harmful cholesterol and are good for the heart. Limit butter and avoid trans fat.

Water: Drink water, tea, or coffee (with little or no sugar). Limit milk and dairy (1-2 servings per day) and juice (1 small glass a day) and avoid sugary drinks.


To read more about the Harvard Healthy Eating Plate, visit this website.

Men and Women with Fatty Livers

Fatty Liver

What does it mean when you have a fatty liver? It means that your liver is less capable of breaking down fats. Due to your diet, excess fat that cannot be broken down congest inside the liver.

You can have your liver check-up anytime at a hospital which has ultrasound devices.

How to fix it?

People diagnosed with fatty liver disease (FLD) are obliged to follow a 1200 to 1500 calorie daily diet. Only less than a third of those calories should be coming from fat.
Such people should also concentrate on losing weight and burning off excess fat in the body. They should still attend to regular body needs. Skipping meals is not healthy.

Personal Story

I myself (Alvin) am affected with a related disease. My liver is mildly fatty and at this age it could get dangerous in my later years. I believe I am getting better based on the regular check-ups I take. All it takes is discipline, discipline when it comes to the food I eat and how much I exercise to stay healthy. It's not as hard as you may think. You'll get used to it. :)

The Twist in Eating Dark Chocolate.

Everybody is crazy about chocolates because of its mouth-watering taste. From kids to adults, everyone drool at the very sight of that dark brownish slab of sweet temptation. We all love it and many of us feel kind of guilty indulging on it. Who doesn`t like eating chocolates, anyway? Is it really bad for us?



If you`re a fat-conscious and a certified chocolate lover, then you`ll be relieved to know that dark chocolates can bring health benefits while you do your exercise program. Researchers found that the dark chocolate variety of chocolate can bring a lot of benefits to our cardiovascular health along with helping us to improve blood circulation, regulate blood pressure and so on.

Now, sit back, munch on that dark chocolate over your table and read on about the many health benefits of dark chocolates to runners like me.

• Not all chocolate is created equal and dark chocolate contains more cocoa than other types of chocolates. It has more flavonoids than milk or white chocolate which act as antioxidants and help relax blood pressure. Antioxidants protect our body from aging caused by free radicals while protecting us from cancer.

• A small bar of dark chocolate everyday can help keep your cardiovascular system function well. It helps lower blood pressure, lower cholesterol level and decrease the risk of heart disease. It also stimulates endorphin and serotonin production which gives a feeling of pleasure. It`s truly good for the heart!

• Everyone can also take dark chocolate without worrying about your blood sugar level. It was found from studies that the level of insulin resistance is lowered with dark chocolate. In other words, our body can better use the insulin in our bloodstreams.

• A study shows that dark chocolate can be an effective cough suppressant because of its theobromine content. Theobromine is also a mild natural stimulant.

• Many studies show that eating the dark chocolate helps improve the processing of information in the brain. We become more receptive to information because of the positive mood it creates.

• None of the benefits of dark chocolate are the same for milk or white chocolate. Dark chocolates with nougats, caramel or other fillings are not healthy for us. This is because the calories, fat, refined sugars and creams in these types of chocolates will outweigh the benefits of the dark chocolate.

• The flavonoids compounds present in dark chocolates are useful in treating anemic patients and those having poor dietary habits. In addition, it boosts our body immune system and possibly prevents major chronic ailments or detoxifies our body, contributing to overall better health.

Chocolate lovers everywhere can easily live a healthy lifestyle. Though dark chocolates have many benefits, we should still put into consideration the moderate amount of chocolate intake to reap the health benefits chocolate can provide.

It isn`t a guilty pleasure anymore!

Common injuries and what to do

Muscle Strains - Athletes and people who frequently do exercises are more prone to muscle strains. This happens when a muscle or tendon that attaches it(another muscle) to a bone is stretched beyond limitation and in worst cases, torn. This is also commonly known as the pulled muscle. Activities that require the muscles to over-contract such as carrying immensely heavy objects are good ways to pull a muscle. Most of the injuries in exercises are caused by overuse. Tissues need time to heal, they are not indestructible. Good rest and proper nutrition can help prevent most injuries. When a muscle is already sore, do not push it. Rest the muscle until injury is healed. Do warm-ups and stretches before exercise.

Sprains - What you call a sprain is actually a damaged ligament. Ligaments attach bones together. Sprains are usually caused by accidents such as falling and landing in an unnatural position, but it can also be caused by overuse. It can range from an overstretched ligament, slightly torn ligament, and torn ligament. Overstretched ligaments should be rested and ice should be applied up to 48 hours prior to the time of injury to prevent swelling. Torn ligaments require medical attention such as surgery.

Contusions - Swelling and bleeding due to a blow to a certain muscle causes contusions. Contusions may impair muscle function and range of motion. Blood will clot and scar tissue will appear in the affected area. In such cases, rest the muscle, apply ice to prevent swelling, and apply light massages.

Fractures - A fracture occurs when a bone is chipped, cracked, or broken. A fracture will require immediate medical attention. The fractured area should be immobilized with a cast. Once it has healed and the cast is removed, affected area should go through rehabilitation. The area will be weakened due to isolation from use and must be reconditioned gradually.

Cramps - Muscle cramps happen when your muscle suddenly tightens and shortens causing excruciating pain. Cramps are mainly caused by overuse and dehydration. It can also be caused by low sugar levels in your blood. When cramps occur, stretch the muscle mildly, and then put it in a relaxed position. Rehydrate and rest. To prevent such occurrences, proper hydration should be attended, good stretching and warm-ups before and after exercises, proper breathing, proper nutrition, and proper conditioning.