Posts Tagged ‘health’
Thursday, February 3rd, 2011
- Improves the quality of your sleep.
- Burns fat.
- Boosts your metabolism.
- Charges your immune system for one to three hours after each workout.
- Increases your circulation.
- Eliminates toxins through the sweat glands and lymph system.
- Regulates blood sugar levels.
- Lowers blood pressure.
- Lowers cholesterol.
- Lowers your risk of stroke.
- Increases muscle mass.
- Strengthens your heart and lungs.
- Reduces your risk of various kinds of cancer, including breast cancer.
- Slashes your risk of developing coronary heart disease, the leading cause of death for both men and women in the United States. Burning 2,000 calories per week in your workout and daily activities reduces your risk of heart disease by 40 percent.
- Helps you control anxiety.
- Provides an appropriate outlet for aggression and tension.
- Helps you lose weight. Exercise is critical to any weight loss strategy, and it may be an even more significant factor than diet. A study in Great Britain involved researchers tracking 1,000 female twins. Researchers considered all factors that might influence the women”s weight, including smoking, hormone therapy, diet, and physical exercise. Physical activity had the most profound effect on weight. Even the women whose physical activity consisted of relatively low intensity exercises, such as golf and bowling, had less body fat–particularly dangerous abdominal fat.
- Helps keep your body looking great. Your clothes fit better and your posture improves.
- Improves your self-esteem.
- Improves your sex life. One study reports that physically active women are more likely to describe themselves as assertive, sexy, and physically strong. A majority of them also said exercise helped to boost their career, relationships, self-esteem, and sex life.
- Enhances your mood and relaxes your body by increasing blood flow to the brain and triggering the release of endorphins.
- Increases creativity and alertness.
- Reduces stress.
- Energizes you like nothing else. The energy boost from cardiovascular exercise is instantaneous and lasts for hours.
Susie Michelle Cortright is the author of More Energy for Moms – http://www.momscape.com/energy – and founder of two “just for you” websites: Momscape.com, designed to help busy women find balance, and BestSelfHelp.com, devoted to helping you find the most effective personal growth tools.
Friday, January 21st, 2011
1. So.. who is Holly Mosier?
(With ease) I’m an Author, Healthy Lifestyle Expert, Boxing Gym Owner, Lawyer, Wife and Mother.
2. How did you come to own your own LA Boxing gym?
It started when I hit my 40s. I had been a lifetime fitness enthusiast, but all of a sudden nothing I was doing was keeping me from gaining an additional two pounds every year. I was determined to find a more effective means. As a medical malpractice attorney, I was well equipped to research the countless fitness methodologies available. In doing so, all signs pointed to interval training as the king. It consistently provided better results. Furthermore, boxing emerged as the premier form of interval training. My husband and I then put that research to the test at a local gym near our house. We were convinced after a noticeable difference in definition after just six weeks. Sadly, that gym ended its boxing program after three months, and we needed a new place to train. We explored a number of programs and found LA Boxing to be the best by far. We immediately signed ourselves up, along with our 19 year-old son and 22 year-old daughter. Boxing class quickly became a fitness lifestyle for the whole family. We saw such great results and wanted to be able to share our experience with our local community. That’s how we came to purchase our own LA Boxing franchise in Lake Forest. I was 48 at the time.
3. Do you want us to publish that?
(Laughing) Of course. It’s important to me that middle-age women feel comfortable training like I do. I’ll be 50 in March.
4. Is it hard to get women in the gym?
For women especially, boxing gyms can seem scary. I don’t think there is any way to avoid that trepidation. We just aren’t programmed to punch. It isn’t in our DNA as it seems to be for guys. What surprises people about LA Boxing are how amenable it is for a woman of any age. The environment is welcoming, comfortable and inviting. We have a strong membership of women at our club in Lake Forest because we make it clear that we want you here, we’re ready for you and there are plenty of others in the exact same position.
5. What if you don’t know how to box?
Well, man or woman, LA Boxing knows you probably don’t have a clue when you first walk through the door. Our trainers are all professional and amateur fighters who know how to work with inexperience. They are expecting to have to train you on correct punching form and combinations. As a new member, they do a remarkable job of giving you the personal attention you need without making you feel like you’re being singled out.
6. How does boxing fit into your weekly regimen?
I box two to three days every week, cardio on the other days and practice yoga twice a week. I always wear my heart rate monitor during workouts so I know that I burn an average of 320 calories during a boxing workout. I burn only 130 calories during a pretty intense exercise class at a traditional gym. Thatâ€™s a big difference. The boxing provides an unparalleled workout but it is important to engage in a variety of activities, especially in your 30s, 40s, and beyond to prevent repetitive stress injuries.
7. That’s less than 200 calories a day.
Between my boxing workouts, yoga and days I just do cardio; I burn about 300 calories during exercise each day. That may sound like a small number, but you have to take into account my small size. Plus, if you eat 100 calories a day more than you burn, youâ€™ll gain 10 pounds over the course of a year. So the increase in the number of calories I burn in the LA Boxing classes has made a big impact. It keeps my weight down and fitness level high.
8. In my face. Well let’s get into your new book before we run out of questions. What is Stress Less, Weigh Less all about?
Stress Less, Weigh Less is about the forgotten, and possibly the most important factor in healthy living – how stress impacts the body and what can we do to ameliorate it. We generally speak of fitness as a function of exercise and nutrition, but for either to be truly effective, we need to control stress. Excess stress hormones trigger a physiological need for high-sugar, high-fat and high-sodium foods. Submitting to these cravings offers a quick dump of “feel good” hormones that spike blood sugar. This pattern repeats itself until it perpetually reoccurs. My book walks you through 12 tools for reducing stress and reaching your goals.
9. What kind of tools?
It all starts with this foundational step: Opt out as a lifestyle. You can’t do everything so make conscious decisions to focus on the things that bring you to your goals. Ask yourself: What is most meaningful to me? Then, pick and choose accordingly. Build time buffers into your day. Your life becomes so much more joyful when you eliminate over-scheduling and you have more energy. Now it’s easy to show up for a boxing class. Address the stress first. We have crazy, busy lives, and that’s okay, but we need a calm foundation to function effectively.
10. Will you share your personal favorite?
Focused breathing. It is the most effective tool I’ve found.
Here’s how it works: Breathe in through the nose to a count of four. Draw the breath all the way down to the belly. Exhale through the nose to a count of four. Just observe the breath. Within six or seven breaths you’ll begin to calm. Remember, the quality of your thoughts match the quality of your breaths. I’m sure you’ve heard someone say “it took my breath away” and it is absolutely true.
Start by implementing three sets of six focused breaths in your daily life. Build them into your normal habits like brushing your teeth or waiting at a stoplight. Let the phone ring until you’ve completed at least one four-count breath and then answer it. I’ve even done a couple during this interview.
Well that’s it for this week’s 10-Count. Make sure to check out Holly Mosier’s upcoming release of Stress Less, Weigh Less, out in bookstores June 1st, 2011.
The new HollyMosier.com will be launching mid-February with more tips from the book. In the meantime, hit up Holly in the comments section below, she’ll be checking in regularly to answer your questions.
Friday, January 7th, 2011
CHANTILLY, VA – Ashley Weakley is the first female pro MMA fighter out of Team LEo Dalla and LA Boxing in northern Virginia. Her goal is to reach the elite level of women’s MMA and fight in Strikeforce. Check out this short video as she works out in Â a training session with her coach David ‘Fluffy’ Reeves. Â This MMA workout includes shadow boxing, pad & bag work, ground and pound, and strength and conditioning.
Thursday, December 23rd, 2010
You have probably heard this time and time again, the old saying that fat weighs less than muscle. But is this true?
In one easy point: a pound of muscle weighs the same as a pound of fat. No matter how you weigh it a pound is a pound.
But it is true that muscle is more dense than fat. If you have a block of muscle and an equal size block of fat the muscle will weigh more. The great thing, it is much tighter and looks a heck of a lot better than have the same weight in fat.
I guess that easiest way to picture all of this weight issue is that if you take a 6 in. X 6 in. X 6 in. cube of fat and take a same size cube of muscle the muscle will weigh more due to its density and compactness.
I have heard and seen dozens of women who look as if they weigh up to 30 pounds less than they actually do simply because of their muscular build. There is no doubt that if you are planning on packing on the muscle then you will inevitably put on a few pounds.
But the difference in this weight gain compared to weight gain during the holidays is that you are gaining lean muscle. You will look and feel slimmer but the scale will tell a different story.
Screw the scale is what I say! I had one women explain to me that she had only 12% body fat but weighed 190lbs! Let me tell ya 12% body fat is very low. This just goes to show her body is composed mostly of lean muscle.
Obviously for strength training and muscle production it is vital to throw out the scale, that should be your first plan of action. Find a more efficient for figuring out progress. You can buy a body composition scale or even fat calibrators to determine fat %. This is much more efficient than the numbers on the typical scale.
The best method I see is to simply take note of your progress. Keep logs and journals and even take pictures of yourself regularly to compare! I suggest picture taking once a month so you have a time frame for changes to occur.
So to sum it all up, muscle does not weigh more than fat. But is it more dense and size does matter! Also remember that muscle is a heck of a lot more metabolically active then fat, so the more you have the more calories you are going to burn off. Build muscle and shrink the fat!