Gluten Free Fitness

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Gluten Free Fitness During Pregnancy

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Gluten Free Fitness During Pregnancy

Having a healthy lifestyle while you are pregnant includes making good choices and going to the doctor for regular visits. Pregnancy isn’t meant to be a debilitating condition that stops you from living your life as a healthy and gluten free fit person does it mean you have to stop exercising.  And it doesn’t have to mean being tired all the time.

By following a regular exercise routine and maintaining a wide variety of wholesome, gluten free foods, you can maintain your fitness and health during this period of extra demands on your body. A woman’s health is essential to the good health of her baby. Women who eat well and exercise regularly along with regular prenatal care are less likely to have complications during pregnancy. They are also more likely to successfully give birth to a healthy baby with fewer complications.

The list of things to avoid if you’re pregnant – or things you MUST do – can feel very long indeed, but nine months isn’t that long to give up a few things (though it may feel like forever at times). Here are the things you should try to avoid when pregnant and a few things worth remembering to do, as well.

1) Follow Your Doctor’s Advice

When it comes to matters relating to your pregnancy, your doctor is going to have the most information about your personal health issues and any risks you and your baby face in the months to come. Follow their recommendations. A professional or qualified pre/post-natal trainer with experience training pregnant women is also a great asset during this time. The more knowledgeable people you have supporting you, the better.

2) Exercise

Pregnancy often leaves women feeling less energetic, but regular exercise can give you more energy to make it through the day. Fitness during pregnancy helps to alleviate many of the common problems of pregnancy. It improves circulation, which helps prevent constipation, hemorrhoids, varicose veins, leg cramps, and swelling of the ankles. It also prevents back pain by strengthening the muscles that support the back.

Maintain a healthy exercise routine throughout your pregnancy. Even if you’re not pregnant yet but are planning to be in the future, you should get yourself into a good routine that you can stick to throughout your pregnancy. If you were active prior to being pregnant, don’t think you have to give that up now that you’re carrying a baby. In fact, exercise is strongly encouraged for women during pregnancy. It’s healthy for mom and baby, and it helps you build up your stamina for the big day ahead of you.

What kinds of Exercise can I do?

Unless you have issues during pregnancy, you should get regular exercise. Exercise promotes a healthy lifestyle and can help ease discomfort. Try to get at least 30 minutes of exercise each day. Talk to your doctor about any conditions that may prevent exercise. Some women say exercising while you are pregnant makes labor and delivery easier. Walking and swimming are great choices. If you were not active before pregnancy, start slowly. Listen to your body and do not overdo it. Drink plenty of water to prevent overheating or dehydration. It is best to avoid exercises that may cause you to fall. You also should avoid contact sports, such as soccer or basketball. If you were active before pregnancy, it is probably safe to continue… again, ask your doctor if there are any concerns. Call your doctor if you have unfamiliar symptoms with exercise, such as: blurred vision, dizziness, chest pain, stomach pain.

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3) Eat healthy

Eating a nutritious gluten free diet during pregnancy is linked to good fetal brain development, a healthy birth weight, and it reduces the risk of many birth defects. A balanced diet will also reduce the risks of anemia, as well as other unpleasant pregnancy symptoms such as fatigue and morning sickness. Good nutrition is thought to help balance mood swings and it may improve labor and delivery as well. Eating a variety of fruits gives you a variety of nutrients which contains Vitamin A for growing bones and are full of calcium, which helps prevent bone loss during your pregnancy and aids the growth of your developing baby’s bones.

What should I eat?

You’ve probably heard the expression “eating for two,” but that’s a very unhealthy mantra to live by during pregnancy. Instead of eating more, make sure you’re eating enough of the right foods – nutritious meals that are high in protein, folic acid, iron and vitamins. Eating a balanced diet is one of the best things you can do for yourself and your baby. Be careful of the following foods and drinks during pregnancy. Meat, eggs, and fish. Food that is not fully cooked can put you at risk. Do not eat more than 2 or 3 servings of fish per week (including canned fish). Do not eat shark, swordfish, king mackerel, or tilefish. These fish are known to have high levels of mercury, which can harm your baby. If you eat tuna, make sure it is light tuna. Do not eat more than 6 ounces of albacore tuna and tuna steaks per week. It is safe to have 12 ounces of canned light tuna per week.

Do not drink more than 1 or 2 cups of coffee or other drinks per day.

4) Rest well

During pregnancy, sleep can be a fleeting commodity. Unfortunately, anxiety and stress, hormonal fluctuations, and physical discomfort make sleep all the more critical. Taking short 20 minutes naps through the day will help you recover and maintain your energy.

5) Don’t just take any medicine

Check with your doctor before taking any medicine. This includes prescriptions, pain relievers, and over-the-counter medicines. Some medicines can cause birth defects, especially if taken during the first 3 months of pregnancy. As always, ensure you are not consuming hidden gluten from those medications.

6) Take your vitamins

Pregnant women should take at least 400 micrograms (mcg) of a prenatal vitamin each day. It can help prevent problems with your baby’s brain and spinal cord. Ask your doctor if you need a prenatal vitamin or more than 400 mcg.

It is best to start taking folic acid before you get pregnant. You can get folic acid from taking a prenatal vitamin with 600 mcg to 800 mcg. You should take this every day. Do not take other vitamins or supplements without your doctor’s approval.

7)  Cutting out bad habits

Making good lifestyle choices will directly impact the health of a growing fetus. It’s important to cut out smoking, drug use, and alcohol consumption. These have been linked to serious complications and risks for both mother and baby. You can imagine that whatever you are putting into your body, you are also putting into your baby’s body.

How to Maintain Fitness After Giving Birth

No matter how many parenting books you’ve read nothing prepares you for the tsunami of emotions that strikes you once you hold your child in your hands. As excited as you are about being a new mom, admit it: You’re also kind of a wreck. The postpartum period is the least talked about time during the pregnancy cycle, yet it’s the most challenging hormonally, physically, and emotionally.

It’s also the time when new moms neglect their personal needs most. But you must take care of yourself. Not only will looking out for yourself and your health make you a much better mom and partner, you’ll better enjoy bonding with your babe—and rack up some seriously adorable memories.

1) Eat enough

It’s easy to skip a meal here and there when you’re dealing with the demands of a new baby – or worse, forget to eat altogether – but the lack of nutrition ultimately saps you of the very energy you need to stay on top of the whole motherhood thing. One easy fix is to eat when your baby eats.

2) Keep taking your prenatal vitamins

Once you deliver your baby you still need to keep taking your Vitamins because your body requires more vitamins and minerals while you’re breastfeeding, than during your pregnancy. You should also talk to your doctor about upping your doses of vitamin D and omega 3 fish oil to ensure your babe scores the vital nutrients she needs.

3)  Exercise

Schedule in exercise time after the baby has arrived. It can be hard to step away from your baby for a few minutes, but it’s much better for your overall health, mentally and physically, to schedule in some time to work out after the baby is born. As soon as your doctor says it’s safe (usually 4-6 weeks postpartum), make arrangements for someone to watch your child so that you can maintain your exercise routine. An idea might be to have a plan established for exercise while the child sleeps. You want to set a good example for your child throughout their life, and the best way to do that is by demonstrating a healthy and active lifestyle yourself.

4) Ask for help

You are no good to anyone if you don’t take time for yourself, which means you’re going to have to call in reinforcements. Getting someone to watch the little one for a while might be your only hope for finding the time to take a shower, catch up on sleep, prepare for the week, or just be off duty for a few. Embracing support from others doesn’t just apply to childcare, either: Ask for help with laundry, making dinner, grocery shopping, even walking the dog. Others want to help, so don’t be afraid to delegate, ask for help and do it often.

13 Secrets Gyms Probably Won’t Tell You

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13 Secrets Gyms Probably Won’t Tell You

1. We count on you not to show up

About 50 percent of people who start an exercise program quit within six months. If more members started coming regularly, it would be chaos in here. Here’s a tip to help you stick with it: Start slow. People who quit typically push themselves too hard at first and get discouraged.

2. It’s often cheaper to pay per visit

Economists at the University of California, Berkeley, found that the average gym user who enrolls in a monthly or annual membership pays 70 percent more—about $300 more a year—than those who pay per visit.

3. Many of you use the treadmills totally wrong

Holding on for balance is OK, but some people support almost all their body weight on their arms. That’s unsafe—and it prevents you from burning as many calories. If you can’t manage to loosen your grip, try slowing down.

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4. What’s hot right now?

Functional fitness, or doing exercises that help you in everyday life, which is important for older adults hoping to prevent injury. That means fewer exercises like leg extensions, a movement you likely will never do outside the gym, and more multi-joint, full-body exercises (like squats) that strengthen you for real-life activities like lifting heavy boxes.

5. Don’t drop your kid off at our daycare

Don’t drop your kids off and leave the premises. It’s just rude—and it’s against our rules. If you want to get your nails done or go shopping, hire a babysitter.

6. Enjoy the free personal-training session when you join

But if your trainer shows you complex exercises and doesn’t write anything down, it might be per management orders. The goal: to make exercise seem complicated so you buy training sessions.

7. Patience, people!

TV shows may give you the idea that you can lose 25 pounds and transform your body in a few weeks, but unless you’re spending eight hours a day in the gym, that’s just not reality. Stick with us for three months, and you will see a noticeable difference in your physique.

8. Beware the smoothie station

Some smoothies pack as many as 500 calories, which may negate the workout you just did. Plus, we sell those products at a big markup. You can save money—and calories—by making them at home.

9. Want us to offer a class at a different time?

That’s great. But we won’t create a new class just because one person asks; we need about 12 people to come regularly to make it work. Get a group of coworkers or friends who are interested, and request it together.

10. Members can be unbelievably territorial

Once, I was teaching a spin class when two people came in late and saw other members on their reserved bikes. They started yelling and pulling the people off. It was like a scene out of a movie.

11. See those bottles of disinfectant spray and paper towels?

They’re not there for decoration. Please wipe down your sweaty machine after you use it. One poll found that 74 percent of gym-goers notice other members skipping post-workout wipe downs.

12. Don’t automatically pay the initiation fee

Most of the time, it’s completely negotiable.

13. What I look for in a gym

[Look for] a friendly front-desk staff, which tells me it’s well managed, and a high-quality rug just inside the front door, which means the gym takes cleanliness seriously.

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Reference: https://www.msn.com/en-us/health/fitness/13-secrets-gyms-probably-won%e2%80%99t-tell-you/ar-BBEHfUH

Sources: Tom Holland, MS, CSCS, former gym owner and author of Beat the Gym; Tiffany Richards, former employee at a fitness chain; Charlie Sims, owner of a CrossFit gym in Louisville, Kentucky; Jim Thornton, MA, ATC, CES, president of the National Athletic Trainers’ Association; and economist Stefano DellaVigna, who studied gym users for three years

Best Time for Fitness Workout

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Best Time for Fitness Workout

Is it better to workout in the morning… at lunch… or in the evening?

Whether you wake up early and jump into your fitness clothes, grab your protein drink and perform your fitness during lunch, or make it a habit to burn those calories after work, the best response is: whatever works best for you! Seriously though, we need fitness to help our bodies maintain good health no matter what time of day it is.

The real question is “Is there an ideal time of day where our bodies receive the most benefit from fitness? Ahhh, now we’re talking about something to write about. Shockingly, a perfect time isn’t so obvious, however, studies have shown there are advantages to working out at different times for the day.

Fitness in the morning

Exercising in the morning has many advantages; it increases your physical movement more for the rest of the day with the jump-start you receive. We additionally know morning exercise initiates digestion, so if you hit the gym or jump on your treadmill or follow along with your fitness video in the AM, you will kick-start your body’s natural burning of fuel.  This could have a positive impact to your weight, if that is what you seek, because your body is already burning fuel at a higher than normal rate.

Individuals who practice morning fitness have brought down circulatory strain for the day and have shown signs of improvement in their sleep. Remember, sleep is the point at which your body repairs itself, where rest helps diminish fatigue. When you wake up, your body is crisp and ready for an exercise, provided you weren’t interrupted during those 8 hours.

You’re additionally more prone to burn fat. Research indicates when you’re fasting and working out (i.e.: you haven’t had breakfast yet) you burn stored fat rather than the healthy calories received from food (fuel).

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Fitness during mid-day

Working out mid-day, likewise, has demonstrated advantages. A recent report distributed in the Chronobiology International confirmed that as your body and natural temperature increases throughout the day, so does chemical action in your body. Jumping into your fitness routine during this time would be like giving your body an extra boost of calorie burning.

Fitness in the evening

Exercising after work can likewise be useful. You have been awake for as much as 12 hours by now and your energy level is higher than the initial wake-up.  You won’t be dragging yourself out of bed in order to perform your fitness – I hear some people are like that ?  What’s more, you need a 20-minute endorphin burst to loosen up; fitting in a snappy exercise can enable you to unwind following a harsh day at the workplace.

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Things to consider

With the consideration of whether to perform your fitness during the morning, during mid-day, or at night, your most logical option is to pick an activity that lines up with your long-term wellness objectives, and something you can stay with.

For instance, a morning exercise will require a nutritious supper, a more thorough warm-up and bunches of rest, while a night one will expect you to eat well during the day, and to ensure that your activities or engagement don’t meddle with your fitness routine. A morning fitness routine, before breakfast, can aid in fat burning, otherwise known as stored-calories.

Do you want a more casual morning?  Notwithstanding resting, you won’t need to race to gather a duffel bag, post-exercise fuel, or worry about meals and garments to change into.  But you can prepare the night before and be ready when the alarm goes off.  Some people have a propensity to “jump out of bed”, like myself, and welcome the day properly.

Lunch-time or evening routine: you’ll likely have the capacity to take as much time as necessary in the shower, rather than a 30-second one at the rec center.

Mid-day: You have had your morning gluten-free breakfast and warmed up from the various movements throughout your morning. Your body might be better arranged for an exercise later in the day.

You usually have more vitality from around 2 to 6 pm, likely because of higher testosterone levels. Studies have shown 20 percent more adaptable later in the day, since your muscles are much more warmed up and your joints are significantly loosened-up from being out of bed, which normally reduces injury.

It’s a good way to let out some pent-up frustration. The mental advantages of activity are very much recorded. Following a long and unpleasant day at the workplace or class, light or extraordinary exercise can greatly affect destressing when you are attempting to loosen up and unwind, instead of a jug of wine.

You will have a more extraordinary exercise. It can likewise help with sleep quality. While we improved for sleep, there is evidence on how evening exercises can help with that, as well.

While numerous specialists say evening exercises raise your body temperature, which can meddle with your sleep, one examination discovered individuals who lifted weights in the evening had longer, better quality sleep over the individuals who lifted weights in the morning.

So pick your ideal time, and get sweating! Regardless of your choice, Morning… Noon… or Night, it all comes down to what works best for you.  Try each of them out for a week or even a month, and take note of when your body responds the best.  Which time helps you feel the best?  Which time helps you get the best sleep?  Which time helps you maintain the proper and gluten free healthy calorie intake?  Have fun and let us know which time works best for you.