PREVENT THE PUDGE CHALLENGE

Commandment #2: YOU NEED TO FUEL YOUR BODY

We need food for energy – food is what fuels our body.  Conversely, we tend to choose our food choices based on taste and convenience, not necessarily on how good they are for us. Equally important, we need to consider how many calories or “how much fuel” does our body need in a given day? Generally, the more active you are, the more energy your body needs for daily life. For example, a marathon runner will require more calories per day than a desk jockey that doesn’t work out. When fueling your body, it’s important to keep in mind, when you over eat, your body will reserve the extra energy as fat.

Why is fueling your body important? It’s so important to keep your fuel intake moderately even throughout the day. If you wait until the last minute to eat after so many hours, there’s no denying you may over eat or worse yet eat the wrong foods to fuel your body. When you start this cycle of over eating at one meal, not eating enough at the next meal or skipping meals all together is has a huge affect on your energy level. This up and down eating cycle can leave you feeling tired, irritable and make it more difficult for you to lose weight. When you eat small frequent meals you avoid overeating. Stick with foods that help keep the edge off hunger. Be sure to include protein and fiber rich foods at each meal.

How to fuel your body? The first thing is to figure out how many calories you need to eat per day? Check out ACE Fitness Daily Caloric Needs Estimator to get a general idea of how many calories to consume per day. Let’s say you need to consume a 2,000 calorie diet. Your goal is to eat even sized meals every four hours. Your diet may look like this:

  • Breakfast (7 to 8 a.m.): 500 calories
  • Lunch (11 a.m. to noon): 500 calories
  • Mid afternoon snack (3 to 4 p.m.): 400-500 calories
  • Dinner (7 to 8 a.m.): 500-600 cals

If you need more of an individualized nutrition plan make an appointment with Lisa Paparelli or Lisa Marie, They both have degrees or certifications in nutrition and both are passionate.

What are the best foods to fuel my body? There is no such thing as the “one, two or five perfect foods” to fuel your body. The key to fueling your body is variety. The more varied your diet the better because each food has its own unique nutrient profile. Plus adding variety in your diet, will help you stay more consistent with your healthy eating plan. In general, you want your meals to contain both complex carbohydrates and protein. Choose plenty of colorful vegetables, fruits, whole grains, and lean protein sources at each meal.

How often should I fuel my body? Eating more frequently throughout the day can help you to avoid binge eating and/or food cravings because your body is constantly being fueled at more frequent intervals. Your goal is to eat every 3 to 4 hours throughout the day. Basically eating 3 meals and one snack or 3 meals and two snacks, depends on what works for you.

References: ACE Fitness Caloric Needs Estimator        

Asian Salad with Peanut Ginger Lime Dressing – By Lisa Marie

Ingredients for Asian Salad:

1 medium zucchini shredded – 4 cups or more

2 cups of shredded red cabbage

1 cup red bell pepper diced

1 cup of diced carrots

1 cup of diced golden delicious apples

1 cup of cooked quinoa

1/2 cup finely chopped cilantro

1/4 cup sesame seeds

1/4 cup hemp seeds

4,4 oz cooked chicken breast cut into bite size cubes

Ingredients for the Peanut Ginger Lime Dressing:

1/2 cup of peanut butter (almond butter works well too)

1/4 cup of fresh lime juice

2 Tbsp. sesame oil

2 Tbsp. Bragg’s Soy Sauce

1 inch piece of ginger root or 1 tsp of ground ginger powder

1-2 cloves of garlic

1/4 tsp of ground cayenne or more for a kick!

Place ingredients into a food processor and blend until smooth. If it’s too thick add 1 Tbsp. of water at a time to thin it out. Adjust seasonings to your taste. Enjoy!

Assemble all the ingredients in a large bowl and fold in the dressing

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Happy Feet

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“Left foot, left foot, left foot, right. Feet in the morning, feet at night.” Recognize this famous children’s book? I was reading Dr. Seuss’s Foot Book to my son the other night before bed. It reminded me of how important our feet are to movement and how often we neglect them and their supportive musculature. Our foot is designed to be and is the foundation to all human movement.

Our feet are also extremely important for balance. Your foot is the first part of your body that contacts the ground in walking, running, skipping, jumping etc. and absorbs all the shock from the impact of the body. Shouldn’t this part of your body and supporting musculature be in top shape? Also, in functional training, a strong stable foot is again the foundation for all movement. Think about a squat, lunge, balance lunge and dead lift to name a few. If your base of support, your foot, is unstable due to tightness or weakness, that affects the entire body and throws off your alignment. Looking at our footwork in Pilates, whether it is performed on the reformer, chair or standing, if your feet are weak and lack the proper support, then your lower extremities are likely to be out of alignment. So what can we do for our feet? Other than the periodic pedicure, our feet need and deserve some TLC.

For starters, go barefoot as often as you can. Your feet have many nerve endings and trigger points that give you feedback about your environment. When your feet are supported by a shoe they rely more on that support as opposed to the foots own structural support. When you do wear shoes try to find a supportive shoe that’s comfortable and try to limit the amount of time your feet spend in high heels and flip flops. Another key ingredient to happy feet is stretching and rolling the supporting musculature. I know I’m guilty of spending a lot of time stretching and rolling my hamstrings, quads and glutes and only save the last few minutes for a quick calve stretch. Thinking about what I just mentioned shouldn’t your lower extremities be where you should spend a little more time? Take the time to properly roll out and stretch the muscles on both the anterior and posterior sides of your lower leg. Even roll the bottom of your foot. Trust me your feet will thank you!

Pilates and Injury Prevention

Pilates is a series of exercises that strengthen the core and stabilizing muscles around the spine and joints. While the main focus is on the core, other areas such as the hips, glutes, legs, shoulders, and arms will also benefit. Pilates is a safe and effective form of exercise for all individuals and offers a healthy balance of flexibility, stability and strength. This balance of strength, flexibility and stability helps the body move more efficiently and helps to prevent injury. Individuals who have better core strength have better dynamic control of their movements, and are less likely to sustain injuries.

The “core” of the Pilates method is built around six principles: Concentration, Control, Centering, Precision, Flow and Breath. Two other important principles to keep in mind are Stability/Mobility and Opposition. Concentration is the ability to focus on the movement and your bodies ability to execute the movement. Control is movement with a purpose. Centering is initiating movement from your “powerhouse” which includes the abdominals, back, hips and glutes. Movement starts from the core and works out to the extremities. Precision is the quality of movement over the quantity. Flow is the dynamic movement from exercise to exercise with sustainable energy. Breath plays an important role in movement and is often done without much thought. Proper inhalations and exhalations bring energy and endurance to the body along with relaxation. Stability/mobility is key to every movement. The more stable one part of the body is, the more range of motion and more effective the exercise will be executed. This applies to every movement from the Pilates Hundred to a deadlift to a runner trying to gain speed in a race. Lastly, opposition of movement is how the length-strength relationship is built. The more resistance you can create within your own body the harder the muscles work and the more stretch you will create.

As you work deeper into the method you will be able to apply the principles to every movement you do within the Pilates method itself or in other athletic endeavors.

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REAL men DO Pilates!

Joseph Pilates, a man,  started this amazing system of training for soldiers during World War I. Pilates has been and continues to be an avenue of training for many professional athletes, dancers and recreational athletes.  To name a few…….World Series Champion pitcher Curt Schilling, golf star Tiger Woods, The New Jersey Nets basketball team, actor John Stamos and even Sting have improved their performance  and body mechanics with Pilates (www.usatoday.com).
Pilates increases strength and flexibility  for men in a way that makes them feel like they are being challenged and working towards a tangible goal.   Most men exercise for goal oriented reasons. Maybe you want to hit the golf ball further, improve your tennis game, become a faster runner or improve your vertical leap on the basketball court.  Whatever your motivation, Pilates is guaranteed to make you stronger, faster, longer, leaner, more flexible and most importantly you will feel better after your workout!
Check out how Core Sport’s Chris Freeman rock’s his teaser!
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Core Stars

We all have hectJanet Using the TRXic schedulesand trying to find the time to exercise can be a challenge.  Janet Phillips of Canton, Michigan does not let her work and travel schedule interfere with taking care of herself. Janet has been a loyal client of Core Sport Pilates Fitness Studio for over 2 years. She was interested in Pilates and found us on the web. When asked what her core values are when it come to exercise, Janet believes in taking responsibility for her own health. She believes exercise, diet and a positive attitude are the key. Janet loves the variety that Core Sport offers. She feels that the variety of functional training, TRX classes and Pilates are the most effective. She is always learning something new and has not become bored with her exercise program! Janet’s consistency in her workouts have helped her core strength, flexibility and balance. And of course she would not have meet her goals without the help of our knowledgeable and professional trainers!

New mom APilates In Actionlix Muhlbach of  Northville, Michigan has been training at Core Sport Pilates Fitness Studio for 2 years. She began exercising to get in shape and lose weight. Once Alix found out she was expecting her first child, her focused changed to staying healthy and active throughout her pregnancy. After being diagnosed with gestational diabetes, Alix believes that her workouts at Core Sport helped her maintain a healthy pregnancy weight and to stay strong and healthy throughout her pregnancy. Alix continued to exercise at Core Sport until a week before she gave birth to her daughter! She feels that Core Sport’s signature 1/2 functional training and 1/2 Pilates are the most effective. Staying healthy is what keeps Alix motivated. She also wants to be an example for her daughter!

 

 

Testimonial, Steve Ann Arbor

As a 49 year old with a desk job who hadn’t engaged in any sort of regular exercise for over four years, I approached Core Sports in March 2011with a great deal of trepidation.  Now six months later, I can easily say that my experience with Core Sports and my trainer, Kelli Hatfield, has been truly transforming.  Kelli has made each of my twice weekly sessions very challenging yet gratifying. She has also counseled me on my dietary practices.   I have already significantly improved my cardiovascular fitness, flexibility, and muscle tone. Most importantly, Core Sports and Kelli Hatfield have caused me to reformulate what I am doing with and to my body.  I am still a work in progress, but I certainly appreciate the progress that I have made so far.

-Steve, Ann Arbor

Testimonial Melissa, Plymouth

I convinced my husband to see Jaime for an introductory lesson and he too has been going for physical training twice a week. He has been working with Jaime on a personal training routine inside as well as outside the studio and continues to see the physical benefits of his Coresport workouts. The activities are simple, effective and can be done just about anywhere – at home or while traveling for work.

– Melissa , Plymouth