Training for the Performance of your Life !

We provide personal training and weight loss coaching in Canton, Dearborn ,Ann Arbor Michigan. We do this through 1-1 personal training, small group fitness coaching, and seminars/ workshops.

Expert Personal Training, Corrective Exercise Design  & Weight Loss Coaching. - Training for the Performance of your Life !
Why Go Gluten Free?

There is a lot of talk about Gluten and Gluten Free ..
I have said it is the most overused or misunderstood phrase “Gluten Free”
Jimmy Kimmel always can put a keen perspective on a topic when he is out and about interviewing people on the Street

The only thing wrong with moving to a gluten-free diet is that you will end up paying more money for much less nutrition, and create a higher probability of weight gain. Hey, other than that you might as well go with the latest food fad. Now of course if you are truly gluten intolerant/sensitive (e.g. celiac disease sufferers) you must eat gluten-free, but keep in mind only 1% of US population is truly gluten intolerant/sensitive (GS) (up to 6% may be gluten-sensitive). Therefore others who claim it either think they are based on spending too much time on the Internet or listening to friends, or they’re just dead wrong.

Some quick facts on gluten:

Gluten is a protein found in wheat that can cause mild to severe stomach distress and autoimmune disorders in people unable to process it properly such as people with celiac disease. As mentioned above, GS only affects ~6% of the population and requires a true gluten challenge to the patient’s digestive system, delivered by a qualified physician to properly diagnose, so these people do know who they are
Gluten is contained in many healthy foods like whole grains including wheat. The consumption of whole wheat/grain products is associated with a significant reduction in chronic disease and improves the feeling of fullness (satiety)
Gluten-free diets can cause undernourishment and weight gain
Most gluten-free foods contain fewer vitamins and less fiber than gluten-containing counter parts; both are important to long-term health and weight control
Many gluten-free products have added fat, sugar and salt to help replace lost taste and texture normally supplied by gluten
It’s not uncommon to gain 20lbs in the first year after switching to a gluten-free diet or certainly have more difficulty in controlling appetite

My take
just plan to eat more Vegetables, fruit and lean protein
cut down on the breads and pastas …Exercise
A little Gluten may not be so bad if you are doing other good stuff..
If you are still having a problem ,,,, than it is important to get properly Tested

credit to www.webmd.com www.dotfit.com

 
Personal Fitness Monitoring – Useful Tools for Tracking Progress

If you are starting a personal fitness program, you may wonder how you are ever going to stick with it. Until your workout becomes a routine, it may seem a little overwhelming.

Presentation1

A Fitness journal

Having a fitness journal can help you keep track of everything that you are doing and help keep your goals in mind.
Fitness journals in many styles are available. You can purchase a pre-made book or set up an account online to monitor progress. Or, if you are an organized person, you can come up with your own at your home computer or in a notebook.
Some things to consider are what you are going to use to track your progress. Are you simply monitoring weight loss or will you be keeping track of your diet as well? Are you going for time or distance when jogging? Are you going for the number of repetitions or the amount of weight when strength training?

Track of your Weight
One of the favorite things for people to track is their weight. To do this most effectively, you will want to check your weight daily. For the most accurate results, weigh nude or just in your underwear at the same time every day. Having a scale in your bathroom means that you can step on it right before stepping into the shower if that is a good time for you to remember.

Weighing daily allows you to keep an eye on your progress. If your weight starts creeping up, it is easier to make a small adjustment to what you are doing than to have to try and drop another 5 pounds at the end of the week. Keep in mind that your weight will have some minor fluctuations from day to day as well.
For some people, keeping track of their weight may not be the most accurate. Muscle weighs more than fat, so if you have a good strength-training regime you may not notice the pounds dropping away yet you could still be slimming down. For these people it may be more efficient to take measurements of the body parts that they are working on, for example hips or waist. There are also tools available that can measure the amount of fat that you have on your body as well.

Eat a Good Diet-Monitor Calories
For all workout programs, it is essential that you are eating a good diet. We all know that candy bars are bad and vegetables are good. But you may not know if you are meeting or exceeding your caloric needs for the day. Keeping a food/nutrition journal can help you do this. Keep track of everything that you eat throughout the day and at what times.

Then you can monitor your intake of calories, fats, sodium, or vitamins as desired. There are many books and websites available with nutritional information for foods that do not come in a plastic wrapper. Try to get as balanced of a look as possible. For example, if you are careful to eat only 2000 calories a day but it all comes from chocolate you are going to be low on the nutritional side of things and sky high in the fat side.
If you are doing an extensive weight training program you may need to take in extra protein but have to watch your calories. Talk things over with a doctor before starting any new nutritional program. He or she can give you specific daily requirements based on your age, health, and workout routine.
A third thing to consider monitoring is your workout itself. Things to consider watching are your heart rate, work out times, work out distances (for cardio activities like walking or jogging), and weight amounts and number of repetitions for strength training. Depending on your fitness goals, you can track your progress.

For example, if you are a beginner jogger, your goal may be to run a mile in under ten minutes. Each day you can see your progress to your goal. A strength trainer might try to do an increasing amount of repetitions each day to tone his body. Everyone can benefit from keeping an eye on their heart rate to make sure that they are not overdoing it.
For whatever monitoring you decide to do, make it visual. Plotting a graph of your progress can help you see a definite progression of your success. Do not get discouraged if you slip for a day or two, instead, use that as motivation to continue to improve yourself. If you find yourself reaching plateaus, consider altering your routines to get them closer to your goal. For the most accurate results, remember that you have to fill out the information daily. Keep your journal in plain sight where it is easy to remember.
With a little monitoring, you can reach your fitness goals as smoothly as possible.

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Benefits of Regular Exercising

Exercise is one of the basic aspects which people need to learn right from their childhood to gain more energy, live healthy and for a better physical appearance. Exercise has to be considered more of a habitual action in daily life rather than to be a solution for a health related problem. If people add exercise in their daily routine, they can easily prevent health issues like obesity, cholesterol, blood pressure, heart diseases and other physical & mental distractions.

Exercise imparts numerous benefits to people of all ages; here we shall look at a few primary benefits of regular exercising.

Boosts Energy:

Regular physical exercising in Michigan weight loss center improves the supply of oxygen and nutrients all throughout the body increasing overall circulation. This enables all the parts of the body to work more efficiently with greater strength and endurance.

Improves Sleep:

Exercise helps people to eliminate sleeplessness providing a relaxed body and mind by alleviating stress related problems.

Maintains body weight:

Exercise helps the body to burn more calories which are ideal for maintaining the body weight and preventing accumulation of fat.

Improves personality:

Exercise stimulates various hormones in the brain to help a person feel happy and relaxed. Exercise gives a better appearance which boosts one’s confidence and self-esteem.

Combats Diseases and improves health:

A few health benefits are

  • Protects people from developing heart diseases and stroke
  • Maintains optimum blood pressure
  • Prevents Osteoporosis- A kind of bone loss
  • Helps to prevent type 2 diabetes and metabolic syndrome
  • Lowers the risk of developing certain cancer problems
  • Improves the cognitive function among older adults
  • Helps the body to get rid of accumulated toxic wastes

A mixture of healthy eating, healthy habits and healthy exercise will ensure strength, sharpness and happiness all throughout one’s life.