Happy new year!!!

Merry Christmas

Earn Your Carbs

Earn Your Carbs

Of course you can have your carbs! You just have to earn them. If you're more than 10 percent body fat, you haven't earned them yet and will need a relatively low-carb diet, That doesn't mean zero. Low-carbs for some big guys might still mean 200-300 grams per day. If that's you, stick to low-glycemic carbs, green veggies, and focus on proteins and healthy fats until your body fat goes down.

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Protruded Shoulders

       Protruded Shoulders

Hunched over or rolled over shoulders that accompany the forward protruding head that sticks out farther than normal. The trapezius muscles attach to the base of the skull and runs down along the spine, and how the mid Trapezius muscles are attached to the back of the shoulder blades. when the trapezius muscles are loose, it will allow the tight pectoralis minor and pectoralis major muscle groups to pull the shoulder blades and the head forward.
The Latissimus Dorsi, being primarily on the back of the body will wrap around the torso and connect to the front of the humorous. so what’s happening is when this muscle group is tight, it will pull the humorous forward. Causing  the Protruded Shoulder.
The trapezius muscles will allow the tight and overactive pectoralis minor and pectoralis major muscles, plus the Latissimus Dorsi to pull the shoulders and the head forward abnormally.

Quite frequently they are also accompanied with the neck pain or the upper back pain that a lot of people also suffer with rolled over shoulders and a forward protruding head. Almost always is caused from sitting for extended periods of time while seated and hunched forward over a computer or paperwork, while at work or at home.

 Posture correction exercises must be implemented to strengthen the trapezius muscles so that the head and the shoulders can be brought back into an upright position, so therefore by stretching the tight and overactive pectoralis major pectoralis minor muscles and by strengthening under active and weakened trapezius muscles, good posture in the head and shoulders area can be achieved through select stretches and strengthening exercises.




Reference:
http://posturecorrection101.com/posture-correction-and-core-training-videos/posture-correction-muscles-cause-rolled-over-shoulders-video/

http://www.youtube.com/watch?v=Vz5SCBGCXR4

Exercise and Dizziness

Avoid Getting Dizzy or Nauseas While Exercising

One of the biggest culprits is low blood sugar:People often like to workout in the morning before breakfast, but that means that the body may have had no fuel since dinner the night before. So, you get up, get into exercising, and the blood sugar plummets. You feel nauseas and weak. Better to have a light breakfast, preferably some lean protein and/or complex carbohydrate with a little healthy fat-- foods will keep you going for a while. Another scenario might be the person who goes to class right after work and before dinner. No time to eat, no fuel for those working muscles. In this case a light snack or sports bar could do the trick.
A Word to the Wise: eating or drinking too much and trying to exercise can be equally uncomfortable!

Stay Hydrated - Drink Water.


While we are on the topic of food, it can’t be stressed enough that it is important to be well hydrated when you exercise. Moderate types of exercise, like Pilates, rarely require all the glucose and sodium that one finds in sports drinks, but a healthy dose of water is essential. Dizziness and nausea are both symptoms of dehydration.

Working out and exercising while being hungry will cause more than just muscle weakness. By failing to fuel the body before a workout routine the body will begin looking for energy sources to burn from during the workouts. When this happens, the body's primary choice for energy is amino acids. Amino acids are readily converted into glycogen in the absence of carbohydrates, through a process called gluconeogenesis. Whether these amino acids come from your stomach, your protein shake, or your muscle tissue, your muscle growth is going to be hindered, resulting in the sabotaging of your fitness goals. This is why neglecting to eat before a workout is destructive to a workout and is not a good idea. Planning and structuring a diet to include a pre-workout meal, is crucial in maximizing the effectiveness of the workout.

Reference: 

http://pilates.about.com/od/gettingstarted/a/ExNausea.htm

http://whatisglycogen.com/965/the-athletic-world-of-carbohydrates/23291/hitting-the-wall.html

BENEFITS OF FIBER

BENEFITS OF FIBER

Dietary fiber is the part of food that is not affected by the digestive process in the body. Fiber can help your cholesterol levels. By adding high fiber meals and snacks into your cholesterol-lowering meal plan, you will keep yourself healthy.

However, it appears to only lower your “bad” cholesterol (LDL). Your “good” cholesterol (HDL) and triglycerides are only minimally, if at all, affected by soluble fiber. Additionally, insoluble fiber does not appear to affect cholesterol levels, but it is important in maintaining a healthy colon.

It will be a great tool to lose weight because it makes you full.

"This explains clearly why the natural weight loss is usually more common when there are many foods that are rich in fiber.

Only a small amount of fiber is metabolized in the stomach and intestine, the rest passes through the gastrointestinal tract and makes up part of the stool.

THERE ARE TWO TYPES OF DIETARY FIBER, SOLUBLE AND INSOLUBLE.

Soluble fiber retains water and turns to gel during digestion. It also slows digestion and nutrient absorption from the stomach and intestine. Soluble fiber is found in foods such as oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.

 Insoluble fiber appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool. It is found in foods such as wheat bran, vegetables, and whole grains.

Fiber is very important to a healthy diet and can be a helpful aid in weight management. One of the best sources of fiber comes from legumes, the group of food containing dried peas and beans.