Don’t Have Time for the Gym Today? How About 5 Minutes?

We all want to stay dedicated to our workout schedule but then something always comes up – an extra long work day, a child gets sick, a business trip ect. Sometimes you simply won’t have time to drive to the gym and do an hour-long workout. 

A Five-Minute Solution

So what can you do make sure you keep moving forward with your fitness goals? I suggest that you dedicate five minutes every day to exercise. No matter how time-strapped your are, you can always do a five-minute routine.

A Five-Minute Workout You Can Do Anywhere
20 push-ups

20 dumbbell bent over rows

20 crunches

20 squats

What About My Gym Workout?
You should still go to the gym. The five-minute workout is designed to compliment your gym routine, not replace it. It's simply a great way to stay active everyday.

Can Five Minutes Really Help?
Yes, five minutes a day can really make a difference. Just think, by the end of the week you will have done an extra 140 push-ups, bent over rows, crunches, and squats. And you have to admit, it is a lot better than skipping your workout all together! By staying active even on days you can’t go to the gym, you will find it easier to get back on track when time allows. 

Give it a Try!

I challenge you to try the five-minute workout! After a few weeks of sticking to it, let me know what you think.

Gage Livingston

ACE Certified Personal Trainer

Milwaukee, WI

www.gagefit.com

5 Keys to Successful Weight Loss

Are you struggling to lose weight? You're not alone. The concepts to losing weight are simple – eat less and move more. However, doing those seemingly simple things can be quite difficult. Here are 5 keys to help you achieve weight loss success.

Keep a Food Journal

Food journals keep you honest with yourself and hold you accountable. Research has shown that people who record the food they eat tend to have greater success losing weight.

Eat Slowly

The brain needs about 20 minutes to receive the signal that you’re full. It doesn’t matter how much you eat in those 20 minutes, the satiety signal doesn’t move any faster. You can save a tremendous amount of calories by slowing down.

Eat Your Favorite Foods

Denying yourself all of your favorite foods will likely to lead to a binge. If you give yourself small portions of your favorite foods, you will be less likely to lose control.

Avoid Temptation

Avoiding temptation is key to weight loss success. If your break-room at work always has donuts and cake, don’t go in. At the grocery store, avoid the snack aisle. At home, don't hang out in the kitchen.

Schedule Appointments to Exercise

Schedule appointments to exercise just like you would schedule a doctors’ appointment. Find activities that you enjoy and make them a priority.

I hope these tips help you achieve your weight loss goals. Feel free to leave comments or questions. If you would like personal assistance and live in the Milwaukee area, please contact me.

Gage Livingston

ACE Certified Personal Trainer

Milwaukee, WI

www.gagefit.com

Source: Nancy Clark’s Sports Nutrition Guidebook

Does Eating at Night Make You Fat?

Many people believe eating “after 8PM” will lead to weight gain. This is not necessarily true. Weight gain is based on caloric intake and caloric expenditure. If you consume more calories than you burn, you will gain weight. It doesn’t matter whether the calories came from eating breakfast, lunch, or a late-night snack.

The most important factor is not when you eat, but what and how much. People often eat more calorie-dense foods at night. If your late-night snack is a bag of chips, you might be in trouble. On the other hand, if you eat a cup of Greek yogurt and blueberries, you’re on the right track to maintaining a healthy weight.

The bottom line is you should eat whenever you are truly hungry – just go for lighter, more nutrient-dense foods.

By
Gage Livingston
ACE Certified Personal Trainer

Milwaukee, WI

www.gagefit.com

Does Eating at Night Make You Fat?

Eat 5-6 Small Meals Each Day for Weight Loss and Health

You have probably heard the concept of eating smaller meals more frequently. I am personally an advocate of the practice. It is a great way to promote weight loss, increase lean mass, and feel more energized.

Most of us have grown up in a culture that promotes eating 3 large meals a day and avoiding between meal snacking. This kind of eating makes you feel bloated from overeating at each meal, tired and hungry between meals, and starving at night.  Eating 5-6 small meals (about every 3 hours) will help you control your appetite, regulate your blood sugar level, and stay alert all day.

When your blood sugar drops, you will often eat the first thing you can get your hands on. When you maintain your blood sugar level by eating frequently throughout the day, you consistently feel satisfied and will be more likely to eat healthier foods.

Perhaps eating 6 times a day doesn't seem practical. However, each meal is not a large sit-down affair. Some of the meals are going to be quick snacks that require almost no preparation (ex. Greek yogurt and an apple) . 

People who try to lose weight by not eating deprive their bodies of nutrients. They may look healthy but they actually have high percentage of fat and very little muscle. Moreover, this type of diet leads to dangerous blood profiles. By eating healthy small meals, you body receives all the nutrients it needs. You will look great on the outside and inside!

Here is what a 6 meal day might look like:

Meal 1

Kashi cereal
Skim milk

Water

Meal 2
Toast with peanut butter
Water

Meal 3

Grilled chicken sandwich (whole wheat bread, lettuce, tomato, mustard)
Carrots sticks and hummus
Water

Meal 4

Whey Protein mixed with orange juice

Meal 5

Salmon

Sweet Potato

Spinach salad with all the vegetables you want

Water

Meal 6

Greek yogurt

Banana

Water

When switching to this kind of eating plan, it will be a little challenging for about the first 2 weeks. There will probably be times when you feel hungry initially. However, after your body adapts, you will feel great and begin experiencing all of the benefits of eating smaller portions more often.

By Gage Livingston

Milwaukee Personal Trainer

www.gagefit.com

Source: Core Performance by Mark Verstegen

Nutrients that Slow the Aging Process

Antioxidants
You know Antioxidants are good but what are they?  Antioxidants are compounds that protect your body from free radical damage.  Free radicals are oxygen molecules that cause damage to tissues and can lead to health problems including cancer, atherosclerosis, and cataracts.  Moreover, they contribute to the aging process. 

Nutrients with Antioxidant Properties

The five nutrients that have been identified as having antioxidant properties are beta carotene, vitamin C. vitamin E, and the minerals sulfur and selenium.  Out of the five antioxidant nutrients, vitamin E seems to be the most promising.  Vitamin E  appears to prevent LDL cholesterol from becoming oxidized by free radicals, thus preventing the build up of plaque in the veins and arteries.  Foods with significant Vitamin E include broccoli, sunflower seeds, almonds, peanut butter, olive oil, spinach, and kiwi fruit. 

Key Recommendation

Eat foods rich in the following nutrients:

• Vitamin E
• Vitamin C
• Beta Carotene
• Sulfur
• Selenium

For more information on antioxidants, check out the infographic below:

Provided by http://infographipedia.com

By
Gage Livingston
Milwaukee Personal Trainer
www.gagefit.com

Resource:
ACE Personal Training Manual P. 136

Sleep: A Key Component for Weight Loss

Are you sleep deprived right now? Sleep is an often forgotten and critical component to good health. In this blog, I want to briefly share with you the benefits of sleep and why it is critical for weight loss.

Benefits of Sleep

• Slows the aging process

• Increases energy levels

• Improves overall health

• Reduces risk of premature death

• Enhances your immune system

• Makes you more mentally alert

• Improves physical and mental performance

Critical for Weight Loss

When you are tired, your brain doesn't know if it is sleep deprived or in need of glucose. Therefore, you will naturally crave sugar when you are tired. Haven't you felt that way before? I know whenever I don't get a good night's rest, I feel the craving to eat more than I normally would. Also, when you are tired, you don't usually feel like being active and working out. Thus, sleep deprivation is a recipe for weight loss failure!

Recommendation

Get 7-9 hours of sleep each night!

By

Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
www.gagefit.com

Source: Core Performance Endurance by Mark Verstegen p. 52-53

4 Ways to Prevent Workout Injuries

Are you planning on starting a new exercise routine in the new year? Do you already follow a regular exercise routine? Either way, the last thing you want is an injury. You have probably experienced at least some minor aches and you know how aggravating they can be. Injuries will slow down your progress and inhibit the kinds of exercises you can perform. Here are 4 injury prevention tips to you in the game:

Proper Warm-Up

Before you begin working out, be sure to engage in a proper warm-up. A warm-up should generally last 5-10 minutes and include gentle, large, rhythmic movements to increase the respiratory rate, blood flow, and muscle oxygenation. For example, I often have my clients do 5 minutes of light cardio to warm up.

Do Not Exercise Through Pain

If you experience pain during an exercise, you should modify the intensity, your body alignment, or stop the exercise completely. You will increase your physical fitness by gradually increasing intensity, not by sudden or painful increases.

Good Shoes

Shoes that are specifically designed for a particular activity are best. However, a general cross training shoe is sufficient for most workouts. When purchasing a pair of athletic shoes, choose a pair that provide shock absorption, arch support, and flexibility in the forefoot. Also note, most shoes worn only during exercise last less than six months if you exercise several times per week. Thus, you should replace your shoes about every 5 months.

Cool Down

Just as a proper warm up should be used to get the body ready for exercise, a proper cool down should be used to return the body to its resting state. A cool down is used to gradually return the body to a low-intensity activity to prevent blood accumulation in the lower extremities. A progressive reduction of the respiratory rate and heart rate allows the body to adjust gradually. Try doing light cardio or stretching to cool down. A cool down should last about 5-10 minutes.

By

Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
www.gagefit.com

Source: NDEITA Personal Training Manual

5 Ways to Lower Your Blood Pressure

Approximately, 1 in 4 Americans have high blood pressure (Hypertension). Hypertension increases the chances of getting heart disease, kidney disease, and dementia. Hypertension often doesn't have any symptoms. Thus, it is extremely dangerous and is sometimes called “the silent killer”. It is very important to have your blood pressure checked regularly. A good blood pressure reading is 120/80 or lower. Below, I have listed 5 natural ways to decrease blood pressure and prevent hypertension.

Follow a Healthy Eating Plan

High blood pressure can be reduced by an eating plan that includes fruits, vegetables, and low-fat dairy foods and is low in saturated fat and cholesterol.

Reducing Salt in Your Diet

Currently, the guideline is to consume less than 2.4 grams (2,400 milligrams[mg]) of sodium a day. Low-sodium diets can help prevent blood pressure from increasing and help blood pressure medications work more effectively.

Maintaining a Healthy Weight

Blood pressure increases as body weight increases. Losing just 10 pounds can lower blood pressure. Losing weight has its greatest blood pressure lowering effects for those who are overweight and already have hypertension.

Limiting Alcohol

Drinking too much alcohol can raise blood pressure. It is recommended that women limit alcoholic beverages to 1 drink or less per day and men limit alcoholic beverages to 2 drinks or less per day.

Engaging in Aerobic Exercise

Aerobic exercise can help decrease your resting heart rate and blood pressure. Try exercising aerobically 20-30 minutes 3-5 times per week. Aerobic exercise includes activities like walking, running, biking, and swimming.

Warning: If it is determined that you are hypertensive, always consult your doctor for the best approach to lowering your blood pressure.

By
Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
www.gagefit.com

Sources:

http://www.webmd.com/hypertension-high-blood-pressure/guide/safe-exercise-tips

http://www.nhlbi.nih.gov/hbp/hbp/intro.htm

http://www.mayoclinic.com/health/high-blood-pressure/HI00062

The Health Benefits of Greek Yogurt

Are you crazy for greek yogurt? A lot of people are. According to Businessinsider.com, greek yogurt sales have increased 100% every year for the past 3 years. Besides being delicious, greek yogurt has many health benefits. Below are 4 of the key nutritional benefits of greek yogurt.

Protein
Greek yogurt has more protein than standard yogurt. Per ounce, greek yogurt has 1 additional gram of protein over typical non-fat yogurt. A standard 6 oz. Serving of greek yogurt has a total of 15 grams of protein.

Reduced Sugar
Greek yogurt is made by straining the whey off yogurt numerous times to create its thick texture. During this process, most of the natural sugar is removed.

Lactobacteria
Greek yogurt contains essential healthy bacteria that can improve intestinal health, reduce diarrhea, and help prevent vaginal yeast infections.

Calcium
A 6 oz. Serving of greek yogurt has about 20% of your daily calcium needs.

The next time you are looking for a healthy snack, go Greek!

By
Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
http://www.gagefit.com/

Source:

http://www.livestrong.com/article/233450-what-are-the-health-benefits-of-greek-yogurt/

Should Kids Lift Weights?

Should children and adolescents participate in strength training? According to an American College of Sports Medicine article by Wayne L. Wescott, the answer is yes. In the old days, fitness professionals were worried that youth strength training could result in stunted growth, bone growth plate damage, and musculoskeletal injury. However, there is no evidence that properly performed and well-supervised youth strength training results in the these problems. In fact, Wescott reports that resistance training significantly increases strength and endurance in children and adolescents. The article further states that “traditional fears associated with youth resistance training have been replaced with more recent findings that indicate that regular participation in weight-bearing physical activities is essential for normal bone growth and development.”

While the benefits of youth strength training are clear, it is still important to keep in mind safety. The following are general guidelines for safe and effective youth resistance training programs:

• Instruction and supervision provided by qualified (certified) fitness professionals

• Program design based on each child’s cognitive development,

physical maturity, and training experience

• Exercise environment that is safe and free from hazards

• 5 to 10 minute dynamic warm-up period prior to strength exercise

• Strength training sessions scheduled two or three non-consecutive days a week

• Strength training programs that begin with 8 to 12 exercises to

strengthen the upper body, lower body, and midsection muscles

• Strength training protocols that begin with one or two sets of 8

to 15 repetitions using a light to moderate load (about 60% of

maximum resistance)

• Exercise sessions that emphasize correct exercise technique and

safe training procedures instead of the amount of resistance used

in training

• Inclusion of exercises that require balance and coordination

• Progression to more advanced exercises that enhance power production

• Cool-down period with less-intense activities and static stretching

• Periodized variations in the strength training program

The general guideline for the age children can begin strength training is seven or eight.

Consider a strength program for your children!

Gage Livingston
ACE Certified Personal Trainer
Milwaukee, WI
www.gagefit.com

Source:

http://www.acsm.org/AM/Template.cfm?Section=Home_Page&SECTION=20112&CONTENTID=16066&TEMPLATE=/CM/ContentDisplay.cfm

This Looks Fun...

Gage Livingston

ACE Certified Personal Trainer

Milwaukee, WI

www.gagefit.com

Do You Want a Treadmill Desk?

5 Ways to to Fight Boredom with Your Workout

Do you do the same workout everyday? Some people can do that and enjoy it. Others get bored and simply give up. If you tend towards the latter, here a 5 ways to get motivated again.

1. Make a small change

If you always use machines, try a free weight workout. If you have never taken a group exercise class, find one that looks appealing and give it a try. A small change may be just what you need to get out of a rut.

2. Workout with a friend

Working out with a friend is a great way to stick with a fitness program - your more likely to show up if someone is expecting you to be there. Also, the social element will likely keep you from getting disinterested in the routine.

3. Set a Goal

Many people workout just to stay healthy which is great. However, setting a specific goal can help you stay motivated. Losing 10lbs, running a 10K, or completing a bike race are all examples of goals that can help you stay committed.

4. Try some new fitness toys

Try incorporating bands, medicine balls, or kettlebells into your routine. I can tell you personal trainers love fitness toys. Just one session with a personal trainer can give you plenty of new gadgets to incorporate into your workout.

5. Take a few days off
If you exercise nearly everyday, sometimes a little break is all your mind and body needs to feel fresh again.

Gage Livingston
ACE Certified Personal Trainer
http://www.gagefit.com/

Source: Battling Boredom (www.acefitness.org)

Couple's Use Fitness to Improve Relationship

Do you and your significant other want to try something new together? Do you want to improve your relationship? I was just reading an article from http://www.acefitness.org/ that was discussing the benefits of couple's that participate in a personal training program together. I thought it was excellent and I would like to share some of the highlights with you.

The article mentioned a number of key benefits to training with your partner. First, the chances of sticking with a fitness program are greatly increased when you train with your partner – a little peer pressure is always good for staying on track. Second, you will both benefit from a customized workout from a personal trainer. Third, personal training together allows you both to benefit from an opportunity to support each others goals in a very focused way. Fourth, personal training with your partner will enhance both your fitness level and your relationship. It will give you something new to talk about, laugh about, and enjoy.

So, go get your honey off the sofa and get in the gym today!

Gage Livingston
Elite Sports Clubs - Glendale
ACE Certified Personal Trainer

5 Ways to Stay Under 400 Calories at Panera

I love Panera Bread! Maybe I shouldn't admit that as a personal trainer;I know the calories can really add up quickly. A full sized meal can easily top 1000 calories. For example, a Turkey Artichoke Panini, Patato Chips, and a regular Pepsi adds up to 1130 calories. However, your panera meal doesn't have to be 1000 calorie weight gainer. In fact, I would like to share with you 5 panera treats under 400 calories.

Breakfast

1) Breakfast Power Sandwich and Tall Coffee - 340 calories

2) Strawberry Granola Parfait and Tall Coffee - 290 calories

Quick Snack

3) Low-fat Wild Berry Smoothie - 290 calories

Lunch

4) 1/2 Asiago Roast Beef - 350 calories

5) Half Fuji Apple Chicken Salad and a Cup of Low-fat Garden Vegetable Soup - 370 calories

Make your next trip to Panera a healthy one!

By
Gage Livingston
Milwaukee, WI
www.gagefit.com

My Circuit Training Class at the Elite Sports Clubs

Hey Everyone,

Here is a short video of the circuit training class I teach at the Elite Sports Clubs. We meet every Thursday at 9:15 AM.

Location:

Elite Sports Clubs

5750 N. Glen Park Rd.

Glendale, WI 53209

www.gagefit.com

Nutrition for Women of Childbearing Age

Did you know nutritional considerations for pregnant women should actually begin before conception? One important supplement for women of childbearing age is folic acid. A 400-microgram folic acid supplement should be taken for at least 4 months prior to conception and throughout pregnancy. Folic acid helps prevent neural tube defects in the developing child.

Another important nutrient for women of childbearing age is iron. Iron is critical for pregnant women because the amount of blood in your body increases during pregnancy to almost 50 percent more than usual. Iron-deficiency anemia during pregnancy is associated with premature birth, low birth weight, and infant mortality. Iron rich foods include red meat, beans, and dark green vegetables. Consuming fruits and other foods rich in vitamin C will help iron absorption.

By Gage Livingston
ACE Certified Personal Trainer
www.gagefit.com
Milwaukee, WI

Sources:
ACE Lifestyle and Weight Managment Consultant Manual
www.babycenter.com

Iron's Importantce

Consuming enough iron is very important especially for active people. Iron is the part of the red blood cell that carries oxygen from you lungs to your muscles. If you are anemic (have low iron in your blood), you will feel tired and fatigue easily during exercise. Eating fiber enriched cereal is a great way to boost your iron intake especially if you eat very little red meat. Iron is not easily absorbed by your body. However, vitamin C will helps your body absorb iron. So, try drinking a glass of orange juice or fruit containing an ample amount of vitamin C (oranges, grapefruit, cantaloupe, and strawberries) with iron rich foods to boost absorption.

By Gage Livingston

Source: Sports Nutrition Guide Book by Nancy Clark

Why Skipping Breakfast Will Hurt You

Eating breakfast is the most important meal of the day! Eating breakfast gives you the energy you need to concentrate and work effectively. If you skip breakfast, you may feel irritable and very tired by the afternoon. Also, skipping breakfast is not helpful for weight loss. People often skip breakfast, get too hungry, and then overeat in the evening hours. A survey of 3,000 dieters who lost more than 30 pounds and kept it off for at least a year revealed that 78% of the dieters ate breakfast everyday and 88% ate breakfast at least 5 days per week. Only 4% said they never ate breakfast. Eat breakfast! By Gage Livingston www.gagefit.com Source: Sports Nutrition Guide Book by Nancy Clark