GREEN ROCKS FITNESS BLOG
GREEN ROCKS FITNESS BLOG
If you want to lose weight, go restrict your calories, over train doing cardio, be miserable, lose your period, forget your libido, feel like shit but be happy because you lost 10 pounds of ... muscle, tissue, bone and a little bit of fat. But in the process you created dysfunction, facilitated disease, and potentially will experience a rebound (more fat gain while having less muscle) in the near future.
Let's slowly reverse what we have been doing and form new habits, new behaviors, new standards together. We have to be honest with each other and ourselves and until we are, don't expect to get anywhere other than where you have already been.
GREEN ROCKS FITNESS BLOG
The world is not flat and women who body sculpt will not develop huge disproportionate muscles. No plan and poor training execution will be the culprit of that. Far too often some men and women think that just by looking at weights they will suddenly sprout big muscles. This just isn't the case, as it is incredibly challenging to sculpt a great physique (great physique = person specific). If the trainee has certain muscles that respond too well from training (meaning for whatever reason that particular muscle develops quickly and easily) and too much growth isn’t what is desired, make the necessary adjustments to minimize their involvement in the routine.
My best advice is to become aware of how to train properly and train smart. This involves learning what parts of the body to grow and sculpt, while minimizing growth and development in other areas of the body. Learn how to create an illusion, favor symmetry and proportion.
As always, lifting with conscious awareness is paramount. Never take your mind off of your form, as injuries can come easily and quickly when your just going through the motions.
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How much water should you drink in a day? The same old recommendation of drink 8 cups a day is still passed around these days. Some people even go as far as drinking one to two gallons. What if drinking large amounts of water is actually causing more harm than good?
“I have spoken to many people who believe they should drink "8 glasses of water every day," in addition to their normal foods, even if they don't feel thirsty. Many doctors still recite this dangerous slogan, but the addition of the qualifying phrase, "or other liquids," has become common.
The amount of water a person needs is extremely variable, depending on things such as metabolic rate, activity, and the temperature and humidity of the air. Working hard in hot, dry weather, it's possible to drink more than two quarts per hour for more than eight hours, without forming any urine, because all of the water is lost by evaporation. But in very hot, humid weather, a person with a low metabolic rate can be endangered by the smallest amount of water (e.g., "Meteorological relations of eclampsia in Lagos, Nigeria," Agobe, et al., 1981).
Most foods contain a considerable amount of water, usually more than 70% of their weight, and some water is produced in cells by metabolism.”[1]
"I want you all to understand you do need water. However, what you should understand is that your body not only receives water from the water you drink, but also through the foods you eat and through cellular respiration. Fruits and vegetables are about 70% water. Coffee, bone broth, orange juice, and milk all have a high-water content. To be honest all foods have a percentage of water, so there is really no real need to drink ½ your body weight in water—unless you love hanging out in your bathroom. In addition, your cells produce water through cellular respiration (metabolism)—water is an end product along with CO2 and ATP (energy).”[2]
What can happen when we drink too much water for our body?
- It can create inflammation in the cells by holding onto too much water.
- The body loses sodium and other minerals via sweat and urine
- It causes blood sugar dysregulation
- Muscle soreness
- Swelling of the neck, face, and body
Take aways:
- Incorporate a pinch of salt with 6-8oz of water consumed (which may
change depending on other variables. Feel free to inquire with us about
this subject for a more understanding)
- Often times people mistake thirst with hunger. Try to consciously consider if you may be making that mistake.
-Consider the adjustments that need to be made depending on your
activity level, temperature/weather changes, and foods consumed that
contain a high content of salt or water.
For more information:
[1] Water: swelling, tension, pain, fatigue, aging by Raymond Peat, PhD ► http://bit.ly/1F6F4zd
[2] How to Heal Your Metabolism by Kate Deering ► http://amzn.to/1OyHo5q
[3] Is Drinking Water Good For You - In Excess? by EastWest Healing ► http://bit.ly/1KmRmTc
[4] The Benefits of Coconut Water by EastWest Healing ► http://bit.ly/1GcFYFB
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By Gregory
The good news is this doesn’t have to be the case. Starting foremost with making a commitment to yourself, Green Rocks Health professionals are here to help you help yourself. We provide the kind of guidance and development of skill sets that will allow you to progressively develop into a healthier version of yourself. Someone who has the self-confidence to continually create the kind of life they feel proud of, the kind of energy and vitality they crave for, and the kind of achievement that inspires others to live into their dreams as well.
The pathway forward towards happiness and authenticity is not determined by something outside ourselves. Its determined by our own thinking, our own inner process, our self perception.
So if our way forward feels blocked, it is blocked by the way we perceive ourselves, by our fears and how they cause us to act toward ourselves. We take forward with us our unhealed inner negative perceptions and recreate the same situations over and over."[1]
[1] Self Perception: How we perceive ourselves is based on our self beliefs ► http://bit.ly/1U3VJrf
By Amanda
[1] Evans, Functional and metabolic consequences of sarcopenia ► http://1.usa.gov/1VmI8N3
Weight training not only helps with fat loss and muscle building, but it can also correct muscular and postural imbalances. These imbalances occur over time from lack of movement, sitting/leaning all day at work, sitting hunched over on the couch watching television, while on the computer and while talking on the telephone. Strength training can alleviate pain in joints, make walking up and down steps easier, and help standing and sitting without pain or discomfort. It can also improve and strengthen the heart, help prevent injury by way of slips and falls, and reduce the tendency to develop arthritis or other old-age related problems.
Exercise in and of itself must be looked at with eyes not determining "good" vs "bad". What is appropriate, safe and effective must prevail and that requires a connectedness to one's own body. What I'm trying to communicate is that analysis of ones state of health is often based on minimal information, and in itself, categorical. We must think in terms of integration, in gradual progression, and in respect for our self and one another to facilitate space for growth and confidence.
The whole of a human being is more complex than anyone can see as appearance and movement. Each of us must take responsibility both on a personal level and interdependently to support health by making choices that support objectives in growth/change....choices that support life. Healthy habit formation!
A lot of balance and reasoning must take place when choosing to, and engaging our self in anything....physical activity considered "exercise" is no exception. Be curious, be attentive, diversify thought, expand awareness! These ideas must be put into practice when working alone and or with others.
By Amanda
[2] Youtube video by EastWest Healing titled Sugar: Sucrose, fructose and glucose – Part 2 ► http://bit.ly/1UaRtDE
Image: http://<a href=" Food" title="Link: http://www.freepik.com/free-photos-vectors/food">Food">http://www.freepik.com/free-photos-vectors/food">Food vector designed by Freepik</a>
By Gregory
