N.E.W. FITNESS

                      
                                                                                                                                                                       

 
   1.     Drink water, water, water. Our bodies are made up of 60-70% water so it stands to reason that we should drink it not only for health but for weight loss as well. It’s been proven that water will help to metabolize fat. It also helps to flush any salt, sugar or caffeine that you have been in taking throughout the day
  2.     You absolutely need to do weight training. Incorporate it into your existing workout or increase it if you are already doing it Weight training burns 9 times more fat per calorie than just cardio. This leads me to the next point.
  3.      Cardio and more cardio. I’m not saying do an hour of cardio every single day-seven days a week but you must do some form of cardio. This is what burns calories. The equation is calories in, calories out. My advice is to do a half an hour every day or 45 minutes 3-4 times per week. You can also do a high intensity cardio plan for twenty minutes three times per week.
  4.     Eat!!! Eat every two to three hours. Make sure you get a balance of everything. DO NOT cut anything out. The answer to permanent successful weight loss is to get all your dairy, fat, carbohydrates, protein, vegetables and fruit in. If you eat every few hours you will speed up your metabolism, thereby allowing your body to be more efficient at burning fat.

 

  5.     Use the FITT principle in every aspect of your workout plan. FITT stands for frequency, intensity, time and type. Every week you should use one of these factors. For example fo

   a)  Cardio -    You are already doing a certain level on a machine or going a certain speed, increase it by a level or move faster.
   b) Weights - You are lifting a 25 pound bar for chest press, increase it to a 35 pound bar.

 

   c)  Stretch  -   You are stretching to a point where you feel a light stretch. With the FITT principle you are going to try and hold it and stretch it out further.

 

                            Written by Noelle Walker of N.E.W. FITNESS

 

                                    

 I truly love yoga classes and I'll tell you why. It suits every type of person and personality. It relaxes you, centers you and revitalizes you.

 It doesn't matter what type of personality you are. If you are an A type personality chances are you can never sit still or can only sit for limited amounts of time, you have alot on the go, are doing several things at once(you consider yourself a mastered multitasker!) and you are very stressed out due to the fact that you feel if you slow down you will fail and not be successful. Am I right? That's where doing yoga ,whether it be a class or online a couple of times per week, comes in. It will de-stress you , FORCE you to calm down and take everything in and appreciate the littler things in life. This is a MUST for an A type person.

 Ok let's consider the B type personality  and where yoga fits in. B type personalities are ALWAYS calm, they take things slower, don't mind sitting for longer periods of time and really don't mind doing nothing at all.. They tend to appreciate the smaller things in life. For them Yoga is a perfect fit because it get these people to MOVE!! without the feeling that they are doing something too stressful or strenuous. It utilizes all the major muscle groups  and you will have a balanced workout.
It will leave the B type revitalized and the A type rejuvenated.                                           .


                                                                                               Written by Noelle Walker of N.E.W. FITNESS
                                                                           

  You do not have to be at the gym for three hours lifting weights till you puke to get muscle and definition .
     There are several techniques you can execute  in order to build muscle. This must include continuously overloading your muscle.This is either done through repetitions, sets or weight (loads).
     If you are continually increasing either or all the above you will continue to build muscle and or a utilization of manipulation of these factors will attribute to muscle gain as well (keep in mind, that in order to have definition or "be cut" you absolutely need to build muscle.) An example of  manipulation of sets, reps or loads is :
Currently someone is doing 3 sets of 12 for total body workout three times per week and then cardio five times per week.She is there for at least two hours on the weights day and one hour for the other cardio days. She is spending way too much time at the gym and getting NO results. She saw results in the beginning so what happened? Her body adapted to the current workout so we need to change the workout. An example of this would be:
Two day splitting-one day is upper body, the next day is lower body. She is going to do two exercises for each muscle group. She will hit these muscle groups twice a week.She will do cardio each time she works out with weights. This will mean working out four times per week instead of three but it will mean less actual time at the gym each time she comes in. She will only be working out one hour four times per week instead two hours three times per week.
Not only will she be build beautiful muscle and be defined she will have more energy and time for other pursuits.

    If you split your workouts the weight training time should only take 20-25 mins and you will maximize your muscle more efficiently for better results and in less time.

                                                                                     written by Noelle Walker of  N.E.W. FITNESS

           

                                             

                                Healthy Shopping at the Grocery Store

1. The healthiest foods such as fresh produce, unprocessed meats and dairy products tend to be placed around the perimeter of the store. The unhealthy processed, junk and sugary foods are usually in the middle aisle
2. Choose fresh fruits and vegetables that are firm, ripe and unblemished. Look out for mold, especially on berries and on produce packed tightly together in small boxes. Avoid potatoes that have a green tint to their skins. Buy only the amount of produce you need for a few days so your fruits and vegetables do not spoil in your refrigerator.
3. If you can't find the fresh produce you need, or you need to store your fruits and vegetables for a longer time, your second choice should be from the frozen fruits and vegetables rather than canned foods. Frozen foods may hold their nutritional value better, and canned foods usually are high in sodium.
4. When you shop for meat, poultry, fish and protein sources, choose wisely. Seafood and fish contain the healthy oils we need called omega-3 fatty acids. Fish should have a fresh smell and firm flesh.  Poultry is often a good choice, but remember that grocery store birds usually have a lot of fat. Choose skinless chicken and lean turkey. Legumes, nuts and seeds are also great ways to get protein into a healthy diet.
5. Meat color is not the best indicator of its freshness. Pay attention to the aroma and the feel of the meat. Meat should smell fresh and it should not be sticky or slimy. Check the freshness date on the label as well.  
6. If your grocery store has a bakery, chose 100 percent whole grain breads, not white breads made with refined flours. Leave the high fat, high calorie pastries alone.
7. Avoid high fat and high sugar snacks. Choose whole grain crackers or baked snacks. Drink more, juice, water or milk.

 

                                                       Have Fun Shopping and Eating!!!!