Quality Moves

12/23/2022

12/23/2022

10/01/2021

Upgrade your cardio routine! Have you reached a plateau with your cardio workouts? Revitalize your cardio routine with uphill climbs. If you cannot find a hill to climb, then use the treadmill and increase the incline by three to four levels. This will work the entire lower body.

11/22/2020

11/22/2020

10/24/2019

With Thanksgiving and Christmas fast approaching, experience indicates that a lot of eating will take place. One reason that people gain weight is that the metabolic rate slows if there is not corresponding physical activity. In order to increase the metabolic rate before the holidays, it would be a good idea to engage in as much physical activity as possible right now through a planned exercise regimen. What happens each year during the November\December holidays is that people overeat, gain weight and THEN try to "work it off". The ideal thing to do is to have enough discipline to not "overeat", but we are humans with human weaknesses. So if you know that you are going to overeat, why not engage in a planned exercise regimen to enable your metabolic rate to increase and ward off, or help to ward off, the increased weight that is bound to come with overeating.

07/30/2019

Can you still get up on it? You do not have to slow your life down to a crawl simply because you have been on this planet for four, five or six decades. What is the key or keys to being active in your 60s,70s and beyond? Well, the first is that if one has been active in the 20s, 30s and 40s, then that is a good start. However, paying careful attention to micronutrients and macrnutrients is important too. Most know about protein, fats and carbohydrates. But these macronutrients need micronutrients in order to be metabolized and turned into energy. Key micronutrients for people in the AARP category (and even for people not in the AARP category) are calcium and vitamin D. These go hand in hand since vitamin D aides in absorption of calcium. Vitamin D can aid your bones to remodel as the aging process occurs, and also aids in preventing skeletal and muscular injuries. (The skeleton changes for better or worse every 10 years even after you have reached maximum height.) And, if one suffers a muscular or skeletal injury, vitamin D can make recovery faster. Bottom line is that do not forget to take at least the recommended daily allowance of vitamin D and calcium to insure good bone and muscular health so as to have strong bones and muscles regardless of age. Song Of The Day: Get Up On It. Artist: K*t Klose

06/12/2019

How does one endure long enough to last through an exercise session? The answer is as simple as A-T-P. Yes, A-T-P, which is adenosine triphosphate, and is generated by the body’s metabolic process, provided that the body receives adequate nutrients. How does one increase A-T-P or energy production? The answer: Start eating foods that aid in production of A-T-P. Some of these foods are: oatmeal; quinoa; brown rice; salmon; tuna; almond and cashew nuts; green leafy vegetables; green tea; coffee; strawberries; oranges and avocados, just to name a few. These foods provide B vitamins and minerals like manganese, fatty acids, fiber and antioxidants and help the enzymatic function of the digestive system. The net result of eating these foods is sustained energy production so that one is able to have the energy\stamina to complete a decent workout session. Try theses and your body will thank you.

05/25/2019

Do you desire to have a flatter abdomen? So you have tried various abdominal exercises and your stomach still juts out like a peninsula? What do you do to correct this problem?
Well, you can try to lower your triglyceride level. Triglycerides, the fat in your blood, can cause one to have excess fat in the abdominal area.
In addition to sticking to your exercise plan, the increase in protein intake and the decrease in sugar intake can greatly assist in the "battle of the bulge". Proteins, especially plant based protein (lentils, beans, peas) can reduce the craving for sugar.
Sugar that is excessive (more than 36 grams per day) turns to triglycerides. So reducing the daily intake of sugar to no more that 36 grams per day can aid in reducing the "tire" around the middle of the body.
Starchy carbohydrates can also be an enemy to a flatter abdomen. I recommend eating starchy carbs in the morning because starchy carbs that are excessive can convert to triglycerides.
Last, but not least, try to eat a collection of raw foods like tomatoes, lettuce, cucumbers, spinach and carrots. Making a salad of these raw vegetables (without oil or dressings) and eating them before bedtime can increase your fiber intake and actually increase your resting metabolism which will thereby decrease your triglyceride level.
Until the next time, happy eating!