quincynehf, Author at Northeast Health and Fitness at Quincy

November 25, 2021

Why do yo-yo dieters never seem to be able to keep the weight off?

How come gyms make so much money but are usually not crowded?

It’s because many people look for quick fixes for their health. Health is a lifestyle choice, not something you do for five minutes a week.

Be consistent. If you decide it is time to make the change, implement it daily and write down your schedule.
You make think it is silly but if you stretch each morning you are getting your body moving before you are even out of bed!
Stop drinking soda. It is nothing but sugar and chemicals. You will thank me later the weight will literally fall off.
Keep your coffee and alcohol (if you drink it). Everything in moderation! If you get too strict you will not be happy. Life is too short to not enjoy it. Happiness is so important in my own philosophy of health (which I will talk about later).
Read and educate yourself about health and fitness. You want to be knowledgeable of what you are doing!
Find what motivates you, other than looking good in a bathing suit. Is it because you have chronic pain> Do you want to live longer? Be able to play with your kids and grandchildren when you get older? Find that internal motivation that will keep you going on days you want to give up.

Leave a comment below with your tip to get healthier! Start a conversation!

by quincynehf

November 20, 2021

Accept where you are right now. If you can’t love yourself as you are, you can’t love your future self.
Build confidence. Think positive thoughts; think about what your strengths are. Wear things that make you feel powerful.
Eat well. If you eat good foods, you will feel good in most aspects of your life. Whole foods that are not heavily processed and nutrient dense are a great option.
Take time to relax and not get burnt out.
Don’t seek approval from others. Only seek approval from yourself. People will always criticize you so don’t take it personally because they are not working as hard as you.
Try not to compare yourself to others. I know it is difficult but you have to remember that you have a different genetic makeup than everyone else. We weren’t made to be copies of each other.
Never blame yourself for your problems, but hold yourself accountable when trying to improve your situation.

Building confidence is difficult, but it can be done. It’s just like getting fit, you can’t give up and you must stay consistent!

by quincynehf

November 18, 2021

Are you on top of all the fitness and food trends today? If not… keep reading!

Wearable technology. Everyone is wearing an apple watch, fit bit or Garmin. These devices are more popular than those wild donuts everyone is eating.

2. Functional training. Any workout that will correlate to your activities of daily life is functional. Working with twisting and rotating movements, squatting (the bending and lifting motion) are all functional.

3. Keto. Yep this has been a trend for a very long time. It has been proven to help in some drastic situations for a short period of time. From my professional perspective, I do not see it to be healthy to maintain for any period longer than a month. If you just pay attention to the calories you are consuming and expending, that should help you reach your goals.

4. Group training. This one is huge in any gym you walk in to. Group exercise classes are on the rise to get people of all fitness levels together for a great workout.

5. Crazy Donuts/ Drinks. Frosted flakes on donuts, cake blended into your coffee. I’m not sure why these food items are trending in fitness (just because you can doesn’t mean you should) but if you follow IIFYM (if it fits your macros) then by all means, go for it.

6. Body Positivity. This one is one of my most favorite fitness trends and I hope it stays around. Fitness is not about hating yourself and what you look like. It’s about making a lifestyle change to enhance the quality of your life!

Have you noticed and trends in health and fitness lately? If so leave a comment below!

by quincynehf

November 11, 2021

Flexibility is one of the most overlooked components of fitness! It can reduce injury, inhibit lower back pain, prevent post exercise pain and even relieve emotional tension.

As we mature in years, we increase type I collagen (which is stiffer) it has greater fiber diameter and greater number of cross linkages that give stiffness to collagen fibers. With this, we see a decrease in the type III elastin which is spring like. If there is a lack of flexibility, there is a decline in range of motion (ROM) which is the strongest predictor of decline in activity levels and ADL (activities of daily living) performance.

The goal is to bend the aging curve, maintain independence and reduce falls!

The best way to stretch is Proprioceptive Neuromuscular Facilitation (PNF) which is a stretching technique that uses the nervous system as sort of a “set up” mechanism. It allows the muscle to contract while stretching. The results from PNF last a longer time that other methods. Be aware though, especially if working with an older adult that there are age related alterations in muscle elasticity.

An example of PNF stretching is laying on the floor or a table and having a partner raise one leg up as Far as it will go. From here they hold the leg up and then release, then hold it up again going further. Note this can also be done with a rope or towel.

At Northeast Health & Fitness we offer a flexibility class called Lean & Limber that is free to all members of the club! Be sure to check out our group exercise schedule!

by quincynehf

November 8, 2021

It sounds like a big scary term right?

Here is what it actually means, loss of muscle due to aging. It usually starts at age 50 and continues through your 60’s 70’s and 80’s.

Men can lose anywhere from 15-32% muscle and women 23%-36%.

There are a few factors contributing to sarcopenia such as neuromuscular and biomechanical causes. Incorporating resistance training into your routine 2-3 days per week can help bend that curve and preserve muscle.

But wait Jackie, what do you mean by neuromuscular and biomechanical changes?

Let’s talk about it. When discussing neuromuscular changes, as we age the cross sectional areas of all muscle fibers shrink. There are fewer motor nerves and the size of remaining motor units increases. This changes the ratio of fast twitch fivers to slow twitch.

Aging also causes structural changes in the neuromuscular junction. Basically, the folds on the muscle cell membranes unravel and they contain certain receptors that pick up chemical messages sent by the nerve. The quality of chemical transmissions is reduced. Also, there is a reduced calcium flow inside the muscle which leads to slower, less powerful contractions. There is less satellite cell activity which decreases muscle hypertrophy potential and repair.

Biomechanical causes include decreased levels of muscle building (anabolic) hormones, andropause/menopause, and a decline in capacity to produce energy and build muscle.

Therefore, if you start lifting weights it will positively affect the neurological, hormonal and mechanical factors that are associated with muscle maintence and growth. It will also reduce sarcopenia and improve mobility!

So lefts get lifting!

by quincynehf

November 2, 2021

Never thought you would find yourself in a group exercise class? Think again. Group exercise actually has a variety of benefits for the mind and body!

A Sense of Community- It can be difficult to find a group of individuals at the gym you find yourself comfortable around. Group exercise classes offer that sense of community by bringing people together with similar fitness goals as well as interests that you may have in common!
Stress Reduction- Exercise has been clinically proven to control stress, raise self-esteem and it can be a healthy outlet for the stressors in your life that are causing anxieties.
Weight loss- In conjunction with remaining in a caloric deficit throughout the day, attending a group exercise class can keep your weight loss goals on track! Try HIIT classes for an extra burn during the week.
Injury Prevention- By attending a group class you have a trained professional instructing and demonstrating proper form and technique for whatever exercise it may be. Note: Muscle soreness is needed in order to gain muscle strength and endurance. However, if something hurts, especially in your joints, or the pain is intense, stop exercising. You may cause further damage if you continue!
Variety to Workout Routine-The human body adapts to repetitive stress (exercise). In order to avoid a plateau in your fitness journey it is important to mix up your routine to ensure you are giving your body enough variety to “confuse” it. For example, if someone repeatedly lifts heavy weights, that person will produce higher levels of maximal strength. Conversely if a person repeatedly lifts lighter weights for many reps, that person will develop higher levels of muscular endurance. Therefore you need to consistently evaluate the need to manipulate the exercise routine to meet actual training goals. The body can only adapt if it has a reason to adapt.

So next time you’re in the gym, try out a group exercise class because it could only do you good! Check out our group exercise schedule here at NEHF Quincy!

quincynehf, Author at Northeast Health and Fitness at Quincy

LIFE CHANGING WAYS TO GET HEALTHIER

STEP BY STEP GUIDE TO ROCKING THE BODY YOU HAVE!

TODAYS TOP FITNESS TRENDS

FLEXIBILITY TRAINING

SARCOPENIA

Benefits of Group Exercise

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