Tag: exercise

10 Best Pre & Post Workout Meals / Snacks

Please READ this box for more info. PRE and POST workout snacks are the meals you eat right before and after working out. These meals are crucial and can help in improving your performance and results — to lose fat and build lean muscle, increase strength and be healthy.

In this video, I'll be sharing with you on:
– Why pre & post workout snacks are important
– What & when to consume
– Some quick and easy ideas of pre and post workout snacks you can make
– Basic guidelines to pre & post workout snacks to help improve your performance and results.

My Peanut Butter Oatmeal Energy Bar recipe is in this video:

Learn how to make a healthy & delicious Green Smoothie in this video:

Please visit this link to see what does 20g of Protein look like:

For Vegans, please visit this link for a list of high protein plant based food:

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Lots of Love xx

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Porch Swing Days – faster by Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0

Food, Exercise, Sleep Connection

What you eat, how well you sleep, and how often you work out, is all connected to your overall health.

Dr. Salvatore Lacagnina, an internal medicine physician with Lee Health, says connecting the dots between food, exercise, and sleep can make a big difference for your health. “If you can exercise and you can have a healthy nutrition program, often times that’s just as effective as taking medication for high blood pressure, for high cholesterol, for diabetes, for weight control, there are so many benefits to lifestyle therapies.”

Julie Cole, a dietitian with Lee Health, says exercise and eating the right foods strengthens the immune system. “You want to avoid those donuts and go for an oatmeal that has whole grains with fiber that’s going to last you through the morning. Adding blueberries is a great way to add antioxidants and it’s great brain food because it will keep your brain boosted for up to five hours.”

Doctors suggest if you eat meat make sure it’s grass fed, antibiotic free, and hormone free. It’s also important to make sure you’re getting enough fiber and vegetables into your diet. “At least six servings of vegetables a day, two or three servings of fruit, making sure you’re getting enough protein in your diet,” said Dr. Lacagnina.

Having a healthy diet also means having a healthy sleep schedule. “Sleep is really an important part to being healthy. When you sleep you make growth hormone. Growth hormone is necessary to building healthy skeletal muscle. So you can see how everything is connected. If you’re not building healthy skeletal muscle you can’t metabolize and burn your calories,” said Dr. Lacagnina.

Doctors recommend seven to eight hours of sleep each night to keep your weight healthy and improve your overall health.

View More Health Matters video segments at LeeHealth.org/Healthmatters/

Lee Health in Fort Myers, FL is the largest network of health care facilities in Southwest Florida and is highly respected for its expertise, innovation and quality of care. For more than 100 years, we’ve been providing our community with personalized preventative health services and primary care to highly specialized care services and robotic assisted surgeries. Lee Health – Caring People. Inspiring Care.

Visit LeeHealth.org

Top 10 Diet & Fitness MYTHS to Stop Believing | Joanna Soh

♥ We all want quick results and we want to do the “right” things to achieve that. Let's talk about the Top 10 Diet & Fitness Myths to Stop Believing & this may affect your goals!
♥ LIKE, SHARE this video & SUBSCRIBE Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

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10 Diet & Fitness Myths You Need to Stop Believing!
1) I must workout in the morning
2) Myth 2: I mustn’t eat late night or I’ll be fat
3) I’m trying to lose weight, I’m staying away from carbs.
4) All calories are the same
5) It's all about the numbers on the scale
6) If I lift weights, I'll be bulky
7) I want to lose tummy fat, I need to do more crunches
8) To lose weight fast, I need to do more cardio (fix light)
9) The longer or the more I workout, the quicker I’ll achieve results
10) I’m not sweating, therefore I’m not getting a good workout

So these are some of the most common questions I get asked ever so often. I hope this video will help debunk some of the fitness myths you’ve heard.

What other myths have you come across? Let me know in the comments below.

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MORE VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY

10 Food Hacks to Eat Less! (+Lose Weight)

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How to Stop Overeating: 7 Types of Hunger

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5 Must Eat Food for a Flat Tummy

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Changes to Your Body from Age 20 – 70

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My Weekly Food Shopping (Healthy Grocery Guide)

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7 Must Have in Your Grocery List

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How to STOP Binge Eating for Life

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Healthy Ways to Deal with Period Cravings

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How to Eat Cheat Meals & Still Lose Weight

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How to Lose Weight & Stay Slim WITHOUT Dieting

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Best Guide to Start a Successful Meal Plan & Lose Weight

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How to Eat & Exercise Correctly According to Your Body Type

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Here's the complete playlist to more than 50 videos:

Fast & Dirty Circuit Workout | Alex Silver-Fagan

This six-move circuit will rev your motor while leaving no muscle group untouched. You'll sweat, get stronger, and have fun doing it. This is how full-body training should feel!
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Women start their path to fitness for all kinds of reasons—sometimes the wrong ones—but often discover their true motivation later in the journey. With every weight lifted, crunch completed, and rep logged, they discover a growing sense of accomplishment and self-worth. And this confidence comes in different forms. Yes, it's cool to be able to lift 200 pounds off the ground—and I like to do it—but it's also cool to jump around, sweat, and just feel good. There's room for all of this and more.

I'm Alex Silver-Fagen. I'm a Cellucor and Bodybuilding.com athlete, a personal trainer, and a group fitness instructor at CityRow in New York City. I've competed in the past, which I think is a good goal, but by no means does it equal living a fit lifestyle. Today, I do a little of everything: bodybuilding, CrossFit, yoga, running, powerlifting, and circuit training.

My fast-and-dirty circuit is how I think circuits should be: quick and effective. This workout gets your heart rate up and can be either the cardio portion of a heavy lifting day, or stand alone as a total-body fat-burning workout. You'll work in different planes of motion while also increasing your metabolism.

Perform 3-4 rounds with as little rest as possible between movements.

1. Burpee with side-to-side shuffle 8 reps
2. Split squat with shoulder press 8 reps
3. Decline push-up with cross climber 8 reps
4. Dumbbell front squat to rotational press 8 reps
5. Renegade row 8 reps per arm
6. Overhead reach with toe-tap leg extension 8 reps per leg

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20 MIN FULL BODY WORKOUT // No Equipment | Pamela Rf

NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. You don't need any equipment or weights!! Targets the muscles of your whole body and gives you a QUICK SWEAT!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
There are two 1min rests in between. Ff you need to pause longer – feel free to do so. If you don't need a break – skip them!

I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Core & Booty Workout ♥︎

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VIDEO, CUT & EDIT: Emrah Bayka

emrahbayka@gmail.com

MUSIC by Epidemic Sound

CONTACT ME (business inquires):
pamela_reif@icloud.com