Solid State Fitness https://solidstatefitness.us Your Online Personal Trainer Tue, 21 Dec 2021 20:43:34 +0000 en-US hourly 1 https://wordpress.org/?v=5.4.10 https://solidstatefitness.us/wp-content/uploads/2019/02/cropped-solid_state_fitness_favicon-32x32.png Solid State Fitness https://solidstatefitness.us 32 32 182887611 5 Superfoods That Earn Their Name https://solidstatefitness.us/5-superfoods-that-earn-their-name/​ https://solidstatefitness.us/5-superfoods-that-earn-their-name/​#respond Tue, 02 Feb 2021 17:33:55 +0000 https://solidstatefitness.us/5-superfoods-that-earn-their-name/​ The term “superfood” was originally coined to distinguish nutrient-dense foods shown to make a highly positive impact on human health. Many do legitimately earn their name, providing diverse, concentrated and essential nutrients the body needs to function properly and/or optimally. More specifically, a typical superfood may be known to reduce inflammation and thus reduce risk…

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5 Superfoods That Earn Their Name

The term “superfood” was originally coined to distinguish nutrient-dense foods shown to make a highly positive impact on human health. Many do legitimately earn their name, providing diverse, concentrated and essential nutrients the body needs to function properly and/or optimally.

More specifically, a typical superfood may be known to reduce inflammation and thus reduce risk of heart disease. Parallel examples extend to other health issues such as digestive health, arthritis, immune function and cancer.

While it’s important to have realistic expectations, superfoods are definitely worth investigating. If nothing else, they support the old “apple a day” adage and the notion of food as the first medicine…

As we’ll discuss here, perhaps even more. Today we’ll take a closer look at 5 superfoods that live up to the hype!

1. Arugula

Arugula – along with various other dark, leafy greens like kale and spinach – packs a powerful nutritional punch.

Also known as rocket, arugula carries very high  concentrations of vitamin K, vitamin C, folate, fiber and antioxidants. In just a single cup, this small, peppery green provides nearly 25% of the RDA for both vitamin C and folate.

Along with these key vitamins and minerals, arugula provides a significant source of dietary nitrates – a lesser-known yet crucial benefit. These compounds are known to facilitate greater blood flow in cardiovascular tissue (source) and thus potential for reducing hypertension risk.

With heart disease remaining a leading threat to health, even basic lifestyle modifications are worthy of consideration. A little more arugula on your plate might be one such measure.

Finally, studies also suggest a specific compound contained in arugula (erucin, an isothiocynate) shows potent in vitro anti-cancer properties (source).

It doesn’t mean arugula works magic, but it certainly supports its status as a strong superfood leader. Go ahead: give this one a try in soups, stir-fry or salad!

2. Blueberries

These berries are both delicious and well-researched…
For people like us, a highly appealing combination!

As far as the basics go, per cup blueberries provide around 16% of your daily needs of vitamin C. They also yield about 4 grams of fiber and respectable quantities of the mineral manganese. This lesser-known micronutrient is responsible for processing cholesterol, protein, and carbohydrates throughout your body.

With regard to the more “super” aspects, blueberries are best known for carrying powerful anti-inflammatory benefits. In particular, blueberries contain high quantities of phytonutrients called polyphenols. A specific subgroup, called anthocyanins, give blueberries their beautiful color.

The polyphenol class of antioxidants is closely associated with reduced risk of heart disease and metabolic syndrome (source). Evidence also appears to convey strong anti-cancer benefits.

Health risks aside, reducing inflammation and cellular damage in the body is highly important even for the healthy and fit. Reduced joint pain, improved exercise recovery and higher energy levels can all be enjoyed from a bowl of berries!

healthy-foods-that-deserve-recognition

3. Walnuts

As we move out of the Produce Section, we quickly come across this amazing, highly beneficial nut. Walnuts are a staple in the Mediterranean diet – traditionally rich in fish, vegetables, fruit, olive oil, and nuts.

One serving of walnuts – 1 ounce, 1 handful or 12 halves – provides 4g protein, 2g fiber, and 45mg of magnesium. Walnuts are well-recognized as playing a role in lowering LDL cholesterol and reducing diastolic blood pressure. These are two major risk factors for heart disease.

Walnuts are also the only tree nut substantially rich in the plant-based omega-3 fatty acid, alpha-linoleic acid (ALA). The same single serving as above provides some 2.5 grams of ALA.

Omega-3 fatty acids are a hot topic, and rightfully so. This important lipid cannot be made by the body and must be obtained through the foods we eat…

Incorporating omega-3 fatty acids into your daily diet can potentially reduce your risk of developing heart disease and stroke (source). Health afflictions aside, omega-3s also play a role in reducing inflammation from joint pain.

In terms of mental health omega-3s have been shown to lend cognitive support.
They can even help alleviate symptoms of depression…

Quite honestly, we’re starting to wonder if there’s anything they don’t do…
Just a little bit of walnuts go a long way.

Highly recommended!

4. Yogurt

Yogurt is filled with many important nutrients: these include quality protein, calcium, potassium, phosphorus, riboflavin, and vitamin B12.

All of these carry considerable benefits for our nutrition, and can play a vital role in body health…

What really helps set yogurt apart, however, is its status as a fermented food.

Fermentation is a process that utilizes bacteria and yeast to break down sugars.

This process has traditionally been used to enhance and prolong the preservation of foods, such as dairy and vegetables.

The fermentation process does more than add a longer shelf-life to foods, however.

It also significantly boosts their nutritional content by providing the body with beneficial bacteria known as probiotics. Probiotics have been associated with boosting your immune system, as well as effective weight management (source).

They are perhaps best known for promoting optimal digestive health, as well as support the internal environment called the microbiome. Probiotics serve as food for the “good bacteria” living there and competing with less-friendly strains that can harm health.

On that topic: when shopping for yogurt, please keep in mind that not all yogurt is equally nutritious. To get the true superfood benefits, purchase yogurt with live probiotic cultures and minimal added sugars.

5. Mushrooms

Surprising to some, mushrooms, an edible fungus (and despite that, surprisingly tasty) actually contain a wide variety of important nutrients.

As one example, they are the leading source of selenium out of all produce items. As with the manganese above, selenium is another essential trace mineral. Among other things, it’s responsible for building specific proteins and reducing cellular damage in the body. In addition to that, it too works as another powerful antioxidant.

Mushrooms also happen to be the only fruit or vegetable that contains naturally occurring vitamin D. Apart from its traditional role in working with calcium to build strong bones, vitamin D demonstrates many other benefits (source).

This has resulted in recent recommendations from many health professionals for a daily intake of up to 5000 IU. Responding to this data, some growers have even boosted the amount of vitamin D in their mushrooms using ultraviolet light.

Odds are we’d all do a bit better working to optimize our intake of “The Sunshine Vitamin”…

Shop for portabella, white, cremini or maitake mushrooms – they are the varieties richest in vitamin D.

vibrant-edibles-that-are-noteworthy.jpg

Superfood Summary

Fundamentally, you just can’t get away from it…

We are what we eat.

Now more than ever, there is the possibility of optimized health and wellness obtained through proper nutrition. As nutritional knowledge grows, so too (hopefully) does our desire for such straightforward, simpler solutions to enjoy a healthier life.

Of course, achieving long-lasting health requires more than focusing on just one or two “superfoods” to get the job done. They can’t do all the work for us.

What they can do, however, is help support us while we get to work on our improved health, fitness and wellness.

That’s always been the role of food, and it’s a great place to start!

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Weight Loss vs. Fat Loss https://solidstatefitness.us/weight-loss-vs-fat-loss/​ Wed, 02 Oct 2019 17:51:17 +0000 https://solidstatefitness.us/?p=560 Weight Loss vs. Fat Loss “I know, I know…I really need to lose weight.” “If I could just lose this weight…” “I don’t think I eat badly, but I just can’t seem to lose this weight!”   Any Fitness Professional can (naturally) expect to hear statements like these as a regular part of their job.…

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Weight Loss vs. Fat Loss

“I know, I know…I really need to lose weight.”

“If I could just lose this weight…”

“I don’t think I eat badly, but I just can’t seem to lose this weight!”

 

Any Fitness Professional can (naturally) expect to hear statements like these as a regular part of their job.

I certainly have – and whenever I do, of course, it’s clear what the person seated across from me is talking about when it comes to their Fitness Goals…

On the other hand, it’s also a signal that they may need to adjust their own thinking slightly as a first step towards those goals. In order to experience real progress – in fact, to even know real progress is being made – it’s important to understand the actual goal is not to lose “weight”, but to lose fat.

standing on scale

What's the difference between Weight Loss and Fat Loss?

Let’s start with this example: you’re looking at two people who are about the same height, and look to be about the same general build. This means they probably have a similar BMI (or Body Mass Index).

Despite all that, in viewing them you can’t help but notice: one of the two is very lean and muscular, while the other looks – well, a little different.
A little…chubby.

In fact, we might even say this second person looks “heavy”.

The real-but-counterintuitive possibility, however, is if we were to weigh these two people, the leaner, more muscular and healthier-looking individual may well be the one who actually weighs more on the scale…

What makes them look so different is not their weight, but their body fat percentage.

The apparent heaviness of the individual with the higher percentage of body fat is due to the substantial space just a little additional fat can take up. Ask anyone who’s just back from vacation and suddenly having trouble with that pair of Skinny Jeans they fit into just fine before they left!

In contrast, muscle is denser and “weighs more” than fat tissue (in the sense that a pound of muscle tissue occupies less physical space than a pound of fat). This means if you traded out that little bit of fat you gained on vacation with an equal amount of muscle, the Skinny Jeans would still fit great, and probably look even better!

Hopefully this quick illustration makes its point: that number on the scale really says very little about your health, fitness, or even appearance.

Weight Loss and Fat Loss are not one and the same. For athletics, aesthetics, or even general health, it’s important to think much less about “weight”, and much more about what that weight consists of: this is known as your body composition or your bodyfat percentage.

How to Lose Fat, Not Muscle

Once you start (and more importantly, continue) lifting weights, your life will change forever. This is not hyperbole…

You’ll not only look fitter, but also be stronger and have more energy. In the long run, Strength Training will lower your risk of osteoporosis, increase bone density, and also improve insulin sensitivity. This means your body will become more efficient at burning calories and getting rid of excess fat. Once this effect is established, it is very easily maintained, and can have you staying lean for life!

 

On another, at least equally important note: weight lifting is good for your brain too. According to researchers, it supports executive function, focus and general brain health. At the same time, it relieves stress and anxiety, wards off depression and boosts your mood. 

When it comes to benefits for life in general, women who lift weights tend to report higher self-esteem, confidence, and tend to look younger than their age. Most also mention better sleep, reduced fatigue and increased productivity. 

While many of these benefits take some time to fully develop, others are immediate. There’s no doubt about it: after a Strength Training session—and often your very first one—you’ll focus better and feel more relaxed, whether at work or at home… 

It’s quite a sensation, and it can happen today. With the fear of “getting bulky” now put to bed, and the tremendous benefits of weight training explained here, it just may be time to give it a try.

See you in the Weight Room!

Now we’ve cleared up the difference between Weight Loss and Fat Loss, the next order of business is planning your eating and exercise accordingly.

Unfortunately, the typical approach adopted by most people – usually involving some form of Crash Diet paired with hours in the Gym spent on “fat-burning” Cardio and some Crunches – will most likely result in muscle loss. This actually means a net gain in bodyfat, often accompanied by mood swings and increased hunger…

This is because the combination of too much cardio and too little eating sends the body into a catabolic state, burning both fat and muscle while significantly elevating levels of the stress hormone cortisol. This only compounds the problem…the higher your cortisol levels, the more your metabolism promotes fat storage, the less energy you have, and the worse your sugar and junk food cravings become.

man working out on stability ball

It’s not a good scenario…but it’s the most likely outcome of a sudden increase in cardiovascular exercise coupled with the latest Fad Diet.

Let’s spare you that, shall we?

Try this instead.

For Exercise: make Workouts short and intense, with an emphasis on Resistance Training and High-Intensity Cardio or HIIT Training…Bodyweight Exercise, Weight Training, Circuit Training, and Tabata Intervals are all excellent choices.

Start off easy and ramp up when you’re ready. Aim to make it to the gym between 2-4 times per week.

For Eating: avoid any approach that encourages a radical cut in calories, and instead focus on consuming whole, minimally processed, “one ingredient” foods: meat and meat alternatives, starchy and non-starchy vegetables, nuts and seeds.

whole food diet

Do your best to eliminate sugar and processed foods. When it comes to portions, focus on eating until satisfied rather than eating until full, and be sure to drink plenty of water.

The best – and really, the only – program to help you lose fat and improve body composition is the one calling for lasting lifestyle changes. With the plan above, you’ll start strong on your Fat Loss journey – even better, you’ll also stay strong with the simplicity, consistency, fun, and energy you need to keep going.

The daily practice of Clean Eating combined with the weekly practice of Smart Training can change how you look and feel, do it in less time, and make all the benefits last for life!

A great option for people who enjoy training on their own but need the accountability and motivation of a personal trainer to really push them to reach their goals.

A solid Nutrition Plan is the foundation of Health, Fitness, and Longevity. With the right information, everyone can take advantage of our nutrition plan as an essential component of all Online Training.

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Put the Fear of Getting Bulky to Bed https://solidstatefitness.us/put-the-fear-of-getting-bulky-to-bed/​ Tue, 25 Jun 2019 17:28:58 +0000 https://solidstatefitness.us/?p=550 Put the Fear of Getting Bulky to Bed First, a couple quick questions: Are you looking to get a little leaner? Are you looking for better Health and Fitness? Oops. One more…almost forgot (and it’s important): Are you female? If you answered yes to either of the first two questions – with a definite yes…

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Put the Fear of Getting Bulky to Bed

First, a couple quick questions:

Are you looking to get a little leaner?

Are you looking for better Health and Fitness?

Oops. One more…almost forgot (and it’s important):

Are you female?

If you answered yes to either of the first two questions – with a definite yes to the third –there’s a good chance you’ve typically felt a certain aversion towards Strength Training, (a.k.a. Resistance Training, a.k.a. lifting weights). There’s also a good chance you’re not alone… 

Although the tide is finally starting to turn, most women walking into the gym still tend to skip the weight room. Instead, hours get spent on the treadmill, elliptical, bike, in Zumba class, or even doing Step Aerobics (#TBT, anyone?). 

Unfortunately, this usually goes on for several hours per week, and those weeks—which turn into months—often end with disappointment due to seeing little in the way of results, or in any case, not the desired results. 

Somehow or other, those endless hours spent in the “Fat-Burning Zone” have failed these women. 

The reason? Most fear lifting weights will make them “bulky”. Others believe cardio is the key to leanness, or a so-called Bikini Body. In either case, nothing could be further from the truth.

It’s time to put the fear of  “Getting Bulky” to bed…forever.

Contrary to popular belief, strength training won’t turn you into the Incredible Hulk.
It won’t even turn you into She-Hulk (though maybe a little closer)…

The explanation is pretty straightforward: women typically don’t produce enough testosterone to put on such amounts of muscle. On average, testosterone levels in women are 10 to 14 times lower than those in men. Strength Training has little chance of making you bulky—on the contrary, it will actually give shape to your muscles, and even help burn stubborn bodyfat.

Is Weight Training Suitable for Women?

The short answer: Yes.

To elaborate: Weight Training basically benefits your health on every level. It not only makes you stronger, but also boosts your metabolism and increases your fat-burning capabilities. Compound movements—such as the Lunge, Squat, Deadlift, Overhead Press, and Row—all work to both increase bone strength and balance hormones as well. 

This training method also promotes some muscle growth, of course, but this modest amount of development in physique brings nothing but benefits. The more muscle you carry, the higher your energy expenditure will be; this means you’ll be burning more calories and more body fat than someone with less muscle. 

Don’t worry—you won’t get “too muscular” overnight from pumping a little bit of iron here and there. On the contrary, the female bodybuilders featured in magazines (and whose photos seem to fuel these concerns) are required to eat gigantic amounts of food in order to build such massive muscles. To facilitate the process, they will often use weight-gain supplements, and of course in many cases also use anabolic steroids. 

On top of all this, they train endlessly, lifting enormous amounts of weight, grinding out relentless repetitions, and hitting the gym as many as 6 days per week. This process goes on—meal after meal, day after day, workout after workout—for years. 

In short, their entire life is built around training, meal planning and muscle gaining. 

By contrast, the average woman—with a career, a spouse or significant other, and perhaps a family—will develop nowhere near these amounts of muscle naturally, much less accidentally.

Please rest assured, ladies: you will not wake up one morning to discover your biceps have swollen to 24 inches overnight!

Hopefully, the observations above help alleviate any anxiety about Resistance Training, in a once-and-for-all kind of way. There are plenty of other, better things to talk about when it comes to Women and Weights, namely…

  • Strength training makes you stronger and fitter. 
  • Strength training protects bone health and muscle mass. 
  • Strength training helps keep the weight off for good. 
  • Strength training helps you develop better body mechanics. 
  • Strength training can help with chronic disease management.

All in all, strength training with weights has so many benefits. In addition to some of the popular benefits listed above, strength training also helps prevent and deter some of the most popular ailments affecting Americans today. Those include:

  • Preventing diabetes
  • Improving energy
  • Improving sleep
  • Improving mental clarity
  • Helps with anxiety and depression

The benefits go on and on, not to mention the lifestyle improvements such as lower healthcare costs, increased productivity at work, and improved mood. Getting strong and fit is the best investment anyone can make into themselves.

Getting Leaner, Stronger, and Fitter

Once you start (and more importantly, continue) lifting weights, your life will change forever. This is not hyperbole…

You’ll not only look fitter, but also be stronger and have more energy. In the long run, Strength Training will lower your risk of osteoporosis, increase bone density, and also improve insulin sensitivity. This means your body will become more efficient at burning calories and getting rid of excess fat. Once this effect is established, it is very easily maintained, and can have you staying lean for life!

 

On another, at least equally important note: weight lifting is good for your brain too. According to researchers, it supports executive function, focus and general brain health. At the same time, it relieves stress and anxiety, wards off depression and boosts your mood. 

When it comes to benefits for life in general, women who lift weights tend to report higher self-esteem, confidence, and tend to look younger than their age. Most also mention better sleep, reduced fatigue and increased productivity. 

While many of these benefits take some time to fully develop, others are immediate. There’s no doubt about it: after a Strength Training session—and often your very first one—you’ll focus better and feel more relaxed, whether at work or at home… 

It’s quite a sensation, and it can happen today. With the fear of “getting bulky” now put to bed, and the tremendous benefits of weight training explained here, it just may be time to give it a try.

See you in the Weight Room!

A great option for people who enjoy training on their own but need the accountability and motivation of a personal trainer to really push them to reach their goals.

A solid Nutrition Plan is the foundation of Health, Fitness, and Longevity. With the right information, everyone can take advantage of our nutrition plan as an essential component of all Online Training.

The post Put the Fear of Getting Bulky to Bed appeared first on Solid State Fitness.

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Why You Should Try Group Fitness Classes https://solidstatefitness.us/why-you-should-try-group-fitness-classes/​ Mon, 06 May 2019 19:39:11 +0000 https://solidstatefitness.us/?p=129 What is Group Fitness? If you have ever taken a yoga or aerobics class, then you’ve tried Group Fitness. The term “group fitness” is a broad one, and includes any form of fitness conducted in a group setting and led by an Instructor or Trainer. With this exercise option rapidly growing in popularity, most everyone…

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What is Group Fitness

What is Group Fitness?

If you have ever taken a yoga or aerobics class, then you’ve tried Group Fitness. The term “group fitness” is a broad one, and includes any form of fitness conducted in a group setting and led by an Instructor or Trainer. With this exercise option rapidly growing in popularity, most everyone is now able to find Group Fitness class options for virtually any category of exercise.

These days, most large-scale commercial gyms will offer Group Fitness as part of their membership offering, or as an optional extra. There are also many specialized exercise and fitness studios specifically designed with Group Fitness in mind. These typically offer the opportunity for maximum diversity, with classes, programs and philosophies unique to their particular style of exercise.

Regardless of exercise type, however, almost any group fitness class offers various basic benefits. Some of these include:

  • Extra motivation
  • Friendly competition (as you like)
  • Class camaraderie (if you prefer)
  • Greater accountability
  • Professional guidance

Personal Training without the High Costs

Personal Training at the one-on-one level can become expensive. At the same time, people still need help with their exercise form, workout motivation, and personal accountability; all three are essential for optimal results.

The Solution?

Instead of struggling through every workout, missing many altogether and potentially risking injury when you do show up, try taking a group fitness class. This approach will allow you to work with a qualified Fitness Professional without the higher costs of working with a licensed Personal Trainer one-on-one.

Motivation and Accountability

If your problem is getting to the gym in the first place, a Group Fitness class can be all the motivation you need.

After all, the biggest part of your success in achieving your fitness goals is simply showing up. Missing an appointment with your Trainer is one thing…failing to show up and sweat it out with the fellow members of your 7:00 Posse (who are also expecting you) is something else.

This is the secret behind the success of Group Training. With your accountability coming from your Trainer and your group, you automatically double your motivation to suit up, show up and get the job done!

Competition and Comraderie

Of course, during the Workout itself, you’re all in it together. This presents yet another unique advantage of the Group Training style when it comes to exercise, and one which – for people who like to be social or people who like to be competitive – is an important factor.

On the social side, it’s great simply to have a few partners who you know are there for a purpose – just like you. After a Session, there’s always that chance to congratulate, chat and (depending on the workout that day) even breathe a sigh of relief together!

For those who have a mild competitive streak, however, the social aspect is also valuable. This because, well, with a little teamwork often comes some friendly competition – or maybe it’s better to say “competition”; we’re not talking about a desire to beat someone so much as that special team spirit pushing you to work at least as hard as the person next to you.

Which Type of Class to Choose?

While you should be able to get started in any basic style of Group Fitness class that suits your taste, it’s first recommended you consult with a Fitness and/or Health Professional. Both can present available options, and suggest classes most suitable for your fitness level and goals.

For example, any group fitness class with a focus on core training is likely not ideal for a newcomer since it will require some already existing midsection muscle development to truly obtain a benefit. Someone with little background or experience may even have difficulty completing such a class.

As such, be sincere about your goals, but also be honest with yourself about your level of fitness experience. Most group fitness classes can accommodate a beginner – even if it’s just to try a few simple things – so be sure to inform your Instructor of any concerns you have. They’ll be able to help transform your beginning into a truly great start!

How to Prepare for your First Group Fitness Class

While all classes are a bit different, there are still a few basic tips to keep in mind when preparing for your first Group Fitness class:

  • Bring a sweat towel. Many gyms provide them, but better safe than sorry!
  • Bring a water bottle; this keeps you from having to leave class to get a sip of water.
  • Again, talk to the Instructor before class if you have any questions or concerns. Many Trainers are able to “work around” an injury, but they’ve got to know about it first.
  • Get familiar with the equipment before class, and (again) ask any questions you have.
  • Talk to other members. This will likely give you some insight on what to expect as a First-Timer, and you may even make a friend or two!

To wrap up: Group Fitness is a great way to finally find motivation and accountability for your workout routine, while also working with a Personal Trainer who can provide assistance and guidance to help you get the results you want!

If you’re not already one of my Awesome Clients, then let’s talk today about getting you in the shape of your life…
Contact Solid State Fitness today to request information!

A great option for people who enjoy training on their own but need the accountability and motivation of a personal trainer to really push them to reach their goals.

A solid Nutrition Plan is the foundation of Health, Fitness, and Longevity. With the right information, everyone can take advantage of our nutrition plan as an essential component of all Online Training.

The post Why You Should Try Group Fitness Classes appeared first on Solid State Fitness.

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