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|Posted on June 28, 2012 at 3:13 PM||comments (1)|
Hey everybody, it's another beautiful day in our neighborhood. With that sun shining bright out there, I hope we're all remembering to keep ourselves sufficiently hydrated. While most of us know that water and other sports drinks can help, I'm betting that not enough of us know that many foods serve as great sources of water too. The following blog will highlight a great selection of foods that can play a vital role in helping keep our bodies properly hydrated this summer season. Enjoy!
Water aids in digestion, nutrient transportation, and joint lubrication, and helps regulate body temperature, which is particularly important during the hot summer months.
But only about 80 percent of our water intake comes from drinking. The other 20 percent comes from food. While filling up your water bottle is a good habit, you can also add some of the delicious water-filled foods below to your diet to stay hydrated this summer.
There are some very nutritious and delicious options there on that list! I hope that all of you are already enjoying or willing to try the foods listed above. As always, please share this with anyone you feel would benefit from the information.
|Posted on June 27, 2012 at 6:11 PM||comments (1)|
Hey everybody, hope you are all enjoying a beautiful Summer day. The following blog was written with YOU in mind, and my hope is that you find it both informative and empowering. Please read through it, and share it with everyone you feel would benefit from it's message.
In fitness (and in life) arming yourself with the best information available can help you conquer any goal, often in less time and with even better results than you imagined. And there’s no better resource for that advice than the health and fitness professionals whose careers depend on getting people results. To help you reach your potential, it's my goal to share with you the very best tips, mantras, and motivation secrets I've learned and read along the way. Let's take a look at some of the very best I've come across so far.
Stop worrying about the exact percentage of fat you burn during exercise (i.e. staying in the “fat burning” zone), and instead focus on the total calories burned from fat (which include the calories you burn after an intense strength session). To burn more fat over a 24-hour period (and not to mention, get in great shape), go as hard as you can, as long as you can.
2. Get Fit from the Inside Out
Instead of only looking to the scale and the mirror for feedback, focus first and foremost on how exercise makes you feel—more energetic, healthier, and less stressed. Cosmetic changes will naturally occur if you seek out and adopt a fitness plan that you enjoy and take to heart.
Has your busy schedule taken over your workout routine? Fit in fitness first thing. Research shows that people who work out first thing in the morning work out more often. Why? Because you're less likely to make excuses when you get it done before something else can get in your way.
4. Make Time to Meditate
Learn how to incorporate meditation into your daily routine, no matter how brief. So much of our suffering, pain, insecurities, and struggles are caused by a disconnection with ourselves and our source. Meditation costs nothing, requires nothing, and can be done anywhere. In order to change your body, you need to change your mind and the way it is hardwired.
If you try something and it doesn't work, try something else. If you're injured, switch gears and focus on another aspect of your fitness until you heal. Never stop searching for the right workout and schedule until you create exactly what works for you. When you find it, don't be swayed by fads, the opinion of others or even the experts. Doing what you love is the surest way to ensure you will be fit for life.
6. Put Parkinson's Law into Practice
Parkinson's Law states that the perceived complexity of a task expands to fill the time you allot it. So if you don't set hard deadlines and timelines, you're not going to be as focused or productive as you could be. Instead of wasting time at the gym, create hard deadlines for your workouts: estimate how long your session should take and enforce that you finish in that amount of time or less. Create a negative consequence for not sticking to it. Once you begin to create and enforce deadlines, the BS gets toned down and the results increase dramatically.
Your body knows better! On days when you don't feel like working out, that's your mind talking. Your body yearns for movement, circulation, and healing. When I'm having one of those days, I'll take a few moments just to breathe well, and invariably, my arms want to stretch and I might press my hands into a wall and lengthen my spine—anything. And it always feels better.
8. Make an Emotional Connection
Most people don't truly enjoy exercise, but studies show that when you connect with something you like - whether it’s a personal trainer, group exercise instructor, fitness video, or piece of equipment - you make a positive emotional connection and are significantly more inclined to stick with that exercise routine. Find a way to create a positive emotional connection [to your workouts] to stay engaged and wanting to come back again and again.
When it comes to exercise selection, focus on compound moves, not isolation exercises. A compound movement is something that engages every muscle in your body - such as pull-ups, pushups, or planks - whereas isolation exercises focus only on one muscle group. Compound movements will make you stronger, more explosive, and more toned than anything else.
10. Aim High but Stay Realistic
I'm sure that everyone reading this has heard the expression, ‘Rome was not built in a day.’ It's been my experience that even the most competitive and knowledgeable athletes (including even myself) set expectations that are often too high, and it’s natural to get disappointed when you set an expectation and fail. It’s good to have goals, just make sure those goals are smart, achievable ones.
For anyone who has worked with me you know that I like to remind you that support begins at the bottom, meaning be conscious of what your feet are doing. Most people get caught up in the movement of the exercise and forget about the importance of proper foot placement. Understanding that your feet are the foundation for all of the body parts above will help to create overall balance and proper spinal alignment, making each exercise that much more effective.
12. Share Your Goals with Others
Talking about and sharing your goals with other people is a great way to hold yourself accountable for taking action. It will give you a greater purpose, as you’ll find that you want to follow-through on what you've told people, and it will help you create a support network. You may even find that other people have helpful suggestions based on their own experiences, expertise, or personal and professional networks.
I am always amazed at how people sabotage all their incredible efforts in the gym by overeating junk foods. (Sound like a gym we all belonged to once upon a time?) If you commit to a diet of clean food - mainly all colors of plants, lean quality proteins, good healthy fats, and grains like quinoa and amaranth - and limit processed food, fast food, sugar, super starchy grains, and trans fats, you can see tremendous results in your body.
14. Kick Up the Intensity
A lot of people put the time into their workouts but completely fail when it comes to their intensity. Bottom line: If it doesn't feel hard, it isn't. Learning this will drastically change your fitness level and your ability to achieve new goals.
Always have a goal in place to keep yourself motivated. It can be anything from a short-term fitness goal like going to the gym three times in a week, to getting in shape for your high school reunion, to running your first 5K. Initiatives like the 2012 METropolitan Fitness best mile challenge and the September 30th Merrell sponsored Down and Dirty Mud Run are perfect examples of knowing where you’re headed so you'll keep moving in the right direction.
So there you have it! Listed above are 15 of the best secrets I could think of to share with all of you. Naturally, I'm assuming that you all have enjoyed reading this and will share this with friends, workout partners and loved ones alike. Should you have any of your own secrets to share, or feel like commenting please do so as I'd love to hear some feedback. In the meantime, keep training!
Yours in health and wellness,
|Posted on June 20, 2012 at 6:34 PM||comments (0)|
|Posted on June 19, 2012 at 4:29 PM||comments (0)|
Hey everybody. I hope this blog reaches you in good spirits, great health, and in the midst of your best Spring ever. It is with the latter in mind that I am preparing the following blog for all of you to read and share. With the first day of Summer coming tomorrow and temperatures expected to be between 94 and 100 degrees here in NY the next few days, I thought there was no better time to speak about the impact of heat on our bodies. Please feel free to share this with everyone whom you feel would benefit from the information. Thanks and have a great, safe Summer season!
As temperatures rise, the body uses its built in systems to cool itself. It does this by letting heat escape through the skin and by evaporating sweat. If your body does not cool properly, then you may suffer a heat stroke. Anyone can be affected by the heat, but older adults are especially vulnerable.
Heat-related illnesses occur when the body gets too hot. If you're exposed to high temperatures for a long time and don't replace lost fluids, the body systems that regulate temperature become overwhelmed. In the heat, your body cools when your sweat evaporates, but on hot days, the evaporation is slowed due to increased moisture in the air. As a result, your body produces more heat than it can control. Heat-related illnesses can also result when large volumes of sweat are replaced with fluids that don't contain enough salt.
By the Numbers
Heat cramps typically occur during heavy exercise in extremely hot environments. As the body sweats, it is depleted of salt and moisture, which lowers salt levels in the muscles and can cause cramping.
Symptoms of Heat Cramps
Heat exhaustion is the body's response to losing an excessive amount of water and salt. The body typically reacts by excessively sweating. Athletes, outdoor workers and elderly people are particularly susceptible to heat exhaustion. Heat exhaustion may occur after several days of exposure to extreme heat without proper fluids.
Symptoms of Heat Exhaustion
Exertional Heat Stroke
The most serious of heat-related illnesses, exertional heat stroke occurs when the body can no longer control its temperature. If a person's body temperature rises above 103 degrees, they're suffering from heat stroke. Although treatable, exertional heat stroke can lead to heart attack, permanent disability or death.
Symptoms of Exertional Heat Stroke
I hope that after you finish reading this you feel better prepared to protect yourself while training outdoors this Summer. Remember, training SMART is equally as important as training hard!
|Posted on June 18, 2012 at 10:38 AM||comments (0)|
|Posted on June 14, 2012 at 2:41 PM||comments (0)|
|Posted on May 29, 2012 at 10:11 PM||comments (0)|
|Posted on May 15, 2012 at 10:31 PM||comments (0)|
Hey everybody, I've got an exciting announcement to share with all of you. Starting next week, METropolitan Fitness will start carrying Fruition bars. What I wanted to accomplish by writing this blog was to ensure that all of you understand precisely why I chose to make the decision to make them available to all of you. I hope you enjoy reading this and find it helpful in deciding whether or not Fruition bars are right for you.
Fruition is the latest addition to the PROBAR family. Fruition is a fruit based super food snack bar that is satisfying on-the-go without added fat and calories. The Fruition bar marries whole grain goodness of gluten-free raw oats and the purity of organic fruit chunks. The mixture is then fused with a healthy dose of chia seeds and cashews. Fruition offers superb fruit flavor with a robust texture. Fruition blends great ingredients to create food that is simply real.
How does fruition differ from our whole meal replacement bar?
PROBAR customers love meal replacement but they need high-energy snack food too. After many requests for a snack size bar, Fruition was born. At 1.7 ounces and 160 calories Fruition delivers the great flavors of unprocessed, organic whole foods that have become the benchmark of all PROBAR products. Additionally, Fruition is fruit based while PROBAR meal replacement bars are a distinct blend of nuts and seeds.
How is fruition different from other snack bars?
The difference is in the ingredients. Fruition is power packed with natural antioxidants provided directly from the various fruits and chia seeds blended into the bar. By adding gluten-free raw oats and cashews we are able to provide 4 grams of fiber. The added fiber minimizes the glycemic impact from the natural sugars found in the fruit and grain sweetener. The complex carbohydrates that are derived from the various ingredients deliver sustained, natural energy and provide for a more satisfying snack.
What are chia seeds?
Chia seeds are an ancient, high-energy food indigenous to North, Central and South America. A member of the Salvia family, has been used as a superfood by Native Americans for centuries. Nutrient dense, antioxidant rich and loaded with essential fatty acids, chia seeds deliver a wealth of nutrients in a small package.
What are some additional benefits from chia seeds?
Chia Seeds have the highest known whole-food source of Omega-3 acids, which
promote cardiovascular and mental health. Chia seeds also keep the body’s electrolyte balance maintained by retaining moisture, regulating more efficiently, and controlling the absorption of nutrients and body fluids. In addition, chia is also a complete source of protein providing all of the essential amino acids.
How does the Fruition bar achieve such excellent shelf-life without preservatives?
Fruition bars are loaded with organic and all natural ingredients. The fruits used in each bar are naturally high in antioxidants, which aid in preservation. Vitamin E, ascorbic and citric acids, also included in the bar, function as excellent natural preservatives.
Fruition bars include organic brown rice syrup as a sweetener simply because grain based sweeteners release glucose into the blood stream much slower than conventional sugars, thus achieving balanced energy levels. The carbohydrates found in a Fruition bar will sustain you longer by not spiking your blood sugar levels.
Are Fruition bars good for me?
In a word, absolutely! PROBAR is known for great tasting food that is simply real. Fruition bars build on that tradition by delivering delicious on-the-go, whole food nutrition. Each Fruition bar contains 1 serving of antioxidant-rich fruit, healthy Omega-3 from chia seed, 4 grams of fiber and 160 calories in an easy to grab package. As with the PROBAR whole meal replacement bars, Fruition does not contain any trans fats, artificial preservatives, colors and is 100% Vegan. By sticking to PROBAR’s high standards of quality ingredients you can feel confident Fruition is one snack bar you can feel good about eating!
This information is provided for general informational purposes only. PROBAR will never take the place of your medical professional, dietician, or trainer. However, you can always count on PROBAR to provide the best tasting whole food energy bars to fuel your lifestyle on the go!
|Posted on April 28, 2012 at 7:47 PM||comments (0)|
For many of you, early morning training is a necessary evil. More challenging than getting to the gym though, is getting something to eat that will properly fuel you through that training session. I hope that this next blog will finally put to rest any doubt regarding the following question:
Q: Is it OK to train on an empty stomach every morning?
My answer: If you don't eat before you train, your performance will suffer at higher intensities and longer durations. When you wake up, your body is in a fasted state. You might have trouble just turning on the television without a cup of coffee, so you can't expect to perform your best without fueling up and hydrating first.
If eating early upsets your stomach, experiment with different foods rather than skipping breakfast entirely. Try food that's easy to digest like a bowl of cereal, two slices of toast with one tablespoon of peanut butter, a 16-ounce sports drink, or a glass of juice. Aim for 30-60 grams of carbohydrates for breakfast with 10-20 grams of protein and a little healthy fat to balance off your meal.
The body doesn't care what form the fuel comes in—a meal, gel, bar or drink. What matters is getting the nutrients necessary to support your training session. Make it a habit and you'll stay focused and power through your workout, increase strength and power, and burn more calories during your session.
|Posted on April 28, 2012 at 6:58 PM||comments (0)|