How Exercise Boosts Your Mood

As the season gets closer to winter, the days get darker and colder. This may take a toll on your mood, and research proves, one of the best ways to boost your mood naturally is exercise. Here is some info from www.mayoclinic.com on how working out can ease your worries and help you feel better emotionally.          

 

        

How does exercise help depression and anxiety?

Exercise probably helps ease depression in a number of ways, which may include:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)
• Reducing immune system chemicals that can worsen depression
• Increasing body temperature, which may have calming effects

Exercise has many psychological and emotional benefits too. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
• Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.
         

For personalized training and nutrition plans visit our website at http://twinspirationfitness.webs.com/

Fall For Lean Legs... My Training Secret

           

Fall is prime time to flaunt your lean legs in the hottest stretch pants. But what is the best way to train for lean legs... high reps, low weight? High weight, low reps? Here is my (Juliane) number one secret to lean legs like a dancer.

You MUST do a combination of both types of training including heavy weights and low reps and low weight and high reps. I found this is most effective because you need to build that muscle, but still burn the fat surrounding the muscle so you can see the definition. Ladies... DO NOT be afraid to lift heavy weights with your legs... body weight squats will NOT give you muscles, but they will condition your legs and boost that metabolic rate. You can combine the two styles of training in one workout per week, or separate them on different days. So on Monday, you might do a heavy leg day then on Thursday do lighter weight and higher reps with plyometrics to really get that heart rate up and in fat burning mode. You can also add finishers and drop sets to a heavy leg workout which we have discussed in previous posts. Below is an example of a good finisher or an exercise for a light leg day.

This exercise will activate your core, abductors, hamstrings, and glutes. Using a heavy resistance band (blue, gray, or black) wrap the band around your arches and lift legs a few inches off the ground. Hold the band back with your hands...

Push through your heels to straighten your legs...

Then open your legs to the sides to hit the abductors and glutes...  keep repeating for about 30 reps or until failure.

For more secrets to lean leg training get a personalized plan on our website http://twinspirationfitness.webs.com/

 

You can also try out my Barre Fusion class on Fridays at 5:30pm at the Dance Dynamix Studio in Lititz, PA.

Finding Your Macronutrient Needs

So your on a weight loss plan... or maybe you want to gain some muscle? Well, every nutrition plan has three things in common...

            

WHAT ARE MACRONUTRIENTS?
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions.  “Macro” means large. Hence, macronutrients are nutrients needed in large amounts. There are three macronutrients:

• Carbohydrate
• Protein
• Fat

The amount of calories that each one provides varies.
Carbohydrate  = 4 calories per gram.
Protein = 4 calories per gram.
Fat = 9 calories per gram.

The amount of macronutrients and calories you need are very specific to your body type and current stats and your future goals. No two people have the exact same macronutrient needs (except maybe identical twins:) This is why if you are truly looking to get to your goals you need an individual nutrition plan with your specific macronutrient percentages. I (Juliane) program my clients plans with the cleanest and healthiest foods possible. I recommend getting most carbs from fruits and vegetables rather than processed carbs and other junk foods. Our bodies aren't designed to process these foods. I know some people think they can eat pop tarts and still hit their goals, but the body craves whole healthy foods that are as close to natural as possible.  Sure, you can eat only ice cream and lose weight... but don't you want to feel good too and get in the tons of vitamins and minerals your body needs in the process!? This is why I believe in trying to hit your macronutrients mainly with animal protein, vegetables, and fruits as well as healthy carbs like sweet potatoes. These foods are the least calorie dense, but most nutrient dense... meaning you get the biggest band for your buch... and that makes a every BODY happy.

If your interested in getting a specific nutrition plan to help you meet your goals visit our website http:twinspirationfitness.webs.com/

Saturday Shred Secret

On this Saturday we are starting a weekly blog theme called "Saturday Shred Secret." Every Saturday we will try to share one of our secrets to getting lean and shredded just for our awesome readers!

Today's secret is FASTED CARDIO. This is NOT for beginners, and only to be done early in the morning after about 8 or 10 hours of fasting. We don't reccomend fasting any longer than 10 hours. The cardio can be steady state or HIIT if your up for a challenge, on any machine of your choice. We've given some good examples of HIIT training in previous blog posts. We recommend taking some BCAAs first. This is so you can preserve your lean muscle. Because remember, muscle burns fat! We've written about our favorite BCAAs in previous posts. Then, make sure you get food in your system immediately after your session is complete. The cardio should NEVER last longer than an hour. After an hour, your stress response starts kicking in and your body won't be working to your advantage. Some people find they have more energy with fasted cardio, but some will feel sluggish and faint. So test this Saturday Shred Secret out cautiously. The idea behind fasted cardio is that your body will burn stored fat for fuel instead of using the carbs you feed into your system. You shouldn't do this everyday, but its good when leading up to an important event where you want to look leaner than normal.

For questions or online training and nutrition plans visit  our website http://twinspirationfitness.webs.com/

Weekend Willpower

Cheers to the freakin' weekend!... a time most of you spend at social outings and possibly slacking from the gym and your healthy nutrition plan. Well, here are our top tips to keep the momentum going with your goals. Because after five days of hard work, you shouldn't let two days ruin it.

1. Stick to your weekday sleep schedule... if you sleep in a few hours later than normal on the weekends, your internal clock has a really hard time adjusting when Sunday night rolls around. Make sure you are getting at least 6 hours of sleep on the weeknights so you don't feel the need to "catch up" on the weekends.

2. Plan when you will have your treat meal and don't let it last the whole weekend. If you have a planned night out with friends, go ahead and enjoy yourself...for that meal... don't let the treats continue for 48 hours. Use those "treat" meals for food instead of alcohol. At least the food will restore your glycogen whereas the alcohol will just deplete your system and make you feel worse the next day.

3. Make a friend or family outing into some extra exercise...hit up the pumpkin patch, and race to the biggest pumpkin. Then challenge each other to deadlift a few of the heavy ones!

4.Take two hours to prep your food for the week. If you did slide off the nutrition plan a bit during the weekend, take Sunday night to prep some healthy meals for the week and start fresh on Monday.

5. If you do plan to indulge on some sweets, do a workout that uses the largest muscles... which burns the most calories. Think legs day with lots of squats, or a back attack with all kinds of pull-ups. And if you're traveling... that's no excuse. Pack a resistance band in that bag and you can still get an awesome leg or back workout for a metabolic booster. Check out some earlier posts for an awesome resistance band routine!

On a final note... if anyone judges you for wanting to stick to your healthy lifestyle on the weekend just say this...

              

It's ok to live it up a little, but these quick tips will keep you on your fit life journey. For online training and nutrition plans visit our website at http://twinspirationfitness.webs.com/  

Finishers... Pushing Your Muscles to the Max

Finishers are a technique that we use regularly in our weight training to really push our muscles to fatigue and break through a plateau. If you are an experienced weight lifter looking to take your training to the next level you should definitely incorporate finishers into your training. A "finisher" is exactly what it sounds like... your final exercise in a workout.

Our favorite example is a drop set. Today I (Juliane) did a leg workout focusing on quads. So my final exercise was a drop set on the leg extension machine. You can do this with any muscle group.  Here's how it works...

Start with a little lighter weight than you would normally use for a regular set. Do ten reps. Then drop the weight 10lbs and do 12 reps. Drop the weight 10lbs and do 15 reps. Drop the weight 10 more pounds and do 20 reps. The only rest in between is enough to switch the weight. Your muscles should be burning by this point but sometimes I'll try to get in that 6th drop set of 30 reps to really fatigue the muscle.

               

Another example of a finisher is FST-7. It stands for Fascial Stretch Training and the seven refers to seven sets performed as the final exercise of a target body part. Basically you train that body part on any given day heavy as you normally would keeping the rep range between 8-12, but the last exercise you perform the seven sets 10 reps to finish off that particular muscle, with minimal rest in between to get the best pump possible. Keep rest intervals between 30-45 seconds and make sure to stay hydrated to push that fluid into the muscle and stretch the fascia even further.You should refrain from using  compound lifts as your "seven set," because they require balance and the use of ancillary muscles which takes focus off the target muscle. The goal is to bring as much vitamins, minerals, amino acids, oxygen etc. into the muscle, and also stretch the fascia surrounding it to help encourage maximal muscle growth. 

 

Have fun incorporating these techniques into your training and always remember to use proper form!For personalized online plans visit our website at http://twinspirationfitness.webs.com/

Prime and Time Your Coffee Habit to Help Burn Fat

                

 

If you're one of the millions of people who just can't kick that caffeine habit ... don't worry, you don't have to! Coffee can fit in to your healthy lifestyle and help you reach your goals. Lately, I've (Juliane) been getting asked a lot about using coffee in my nutrition plans. Some assume its off limits. Coffee is actually good for your. It's all the crap that people put in it, that's bad. Coffee is a natural fat burner because of the caffeine. Try putting unsweetened almond milk in it with stevia and cinnamon. It's great! There are so many things you can do with black coffee because its virtually calorie free. And here's how that java can help you reach your fat burning goals... Coffee is best to have pre workout because caffeine helps activate those fat burning hormones. Caffeine has made its way to most commercial fat burning supplements, for good reason. It is one of the few substances that is known to help mobilize fats from the fat tissues and increase metabolism.

 

According to the website "Authority Nutrition," caffeine stimulates the nervous system, which sends direct signals to the fat cells to tell them to break down fat. Another thing that caffeine does is to increase our blood levels of the hormone Epinephrine, which is also known as Adrenaline. Epinephrine travels through the blood, to the fat tissues and send signals to break down fats and release them into the blood. This is how caffeine helps to mobilize fat from the fat tissues, making it available for use as free fatty acids in the blood.

Caffeine can also give you that added power to help lift a little heavier and crank out a few more reps which equals more fat burning muscles!

Take 200-300mg about 30-60 minutes pre-workout.

 

One caution... make sure you are not extremely sensitive to caffeine or it will keep you awake at night. And yes, too much of a good thing is too much... try to stick to about 2 cups a day so you don't overstimulate your system and cause a stress response!

 

****And just for my awesome readers, here is a simple, healthy and delicious pre-workout recipe****

 

1 cup of unsweetened almond milk

A huge scoop of instant coffee

liquid stevia (to sweeten)

a few shakes of cinnamon

a few shakes of ginger

1 scoop of whey protein powder flavor of your choice

1 teaspoon of Hershey's baking cocoa

a spoonful of plain Greek yogurt

1 teaspoon of Konjac root powder (I talked about this in previous blogs)

tons of ice cubes.

blend and enjoy!

 

You can lots of fun stuff with black coffee... be creative!

 

For online nutrition and personal training visit our website http://twinspirationfitness.webs.com/

Going Fishing...For Fat Burners?

One of my (Juliane) many jobs is working at GNC. I get asked a ton of questions about what supplements help burn fat! People always look surprised when I tell them to take a fish oil supplement. While it's best to get your heart health fatty acids from real food, most people don't incorporate enough fatty fish into their diets,

According to Web-MD omega-3 fish oil may help to:

• Lower blood pressure
• Reduce triglycerides
• Slow the development of plaque in the arteries
• Reduce the chance of abnormal heart rhythm
• Reduce the likelihood of heart attack and stroke
• Lessen the chance of sudden cardiac death in people with heart disease

There are also other benefits to supplementing with fish oil that have been supported by research:

1. Decrease the incidence of depression and anxiety
2. Reduce the Stress response
3. Assist in the treatment of psoriasis and dry skin
4. Assist in decreasing your body’s insulin response to food
5. Decrease whole body inflammation as marked by C-Reactive protein
6. Help with treating ADHD
7. Assist in activating fat burning genes
8. Assist in Muscle Protein Synthesis

Healthy fat help burns fat by activating your fat burning genes and assisting in protein synthesis (think maintaining lean muscle)... It also helps keep your blood sugar stable... this is exactly why it's the number one supplement I recommend when people ask for the perfect fat burner!

If you are nervous about getting "fishy burps" make sure the capsule is encoded like this one...

 

                              

You don't just want to get any "fish oil" you specifically are looking for the healthy fats from the fish oil as seen below... EPA and DHA



Visit our website http://twinspirationfitness.webs.com/ for personalized online training and nutrition plans!

Sweet Potato Power Prep

We love sweet potatoes and incorporate them into our meal plans everyday! I (Juliane) eat about 8 ounces with my last meal. You may need more or less depending on your goals. You don't need to spend hours baking the sweet potatoes. This is where my sweet potato power prep comes into play! I prepare 6 days worth of sweet potatoes in 25 minutes! 

 

Layout 6 small Tupperware containers and put a piece of cling wrap or press n seal on each one.

Measure out the sweet potatoes. You might get really good at eyeballing the size, but I like to measure out my carbs. This one was 8.04 ounces.

Get a good knife and chop them up into small pieces so they cook quickly. Then cover pieces with the cling wrap.

Pop them in the microwave (no lid) for about 2:30 (depending on the strength of your microwave.)

Take off the cling wrap and sprinkle with cinnamon and stevia while still warm! 

Put the lid on and place in refrigerator. If you don't use within the week, put them in the freezer. VOILA!  Sweet potatoes prepped for 6 days in 25 minutes...

 

HERE ARE 5 REASONS YOU SHOULD INCLUDE SWEET POTATOES IN YOUR MEAL PLAN

Superior fiber content

Heart-healthy

 

Rich in beta-carotene

 

A great source of manganese

 

Rich in vitamins C and E 

Curtsey Band Squats...At Home Workout

Here's a simple at home exercise that targets the entire lower body and your core. It's a Curtsey Squat using and band around the thighs and 2.5lb ankle weights. Do a deep curtesy on the right and then bring your knee up to the side and squeeze those abs! Try to hold your balance for a few seconds before repeating. Balance is very important and if you don't use it, you lose it! 

Here's the workout...a simple 20 minute metabolic booster that works the lower body and core as well as balance.

-10 curtsey squats with leg raise (as described above) on right side, then 10 on left side.

- 10 abductor walks to the right (side steps leading with the heel,) then 10 to the left.

-10 parallel squats

-10 calf raises in second position (legs wide toes turned out)

- wall squat hold for 1 minute

Rest for 1 minute then repeat the entire circuit for 20 minutes (keep the band and weights on for the entire circuit)

 

Visit our website http://twinspirationfitness.webs.com/   for online training and nutrition. 

Tips to Eating Healthy at Your Labor Day Picnic

                  

Tomorrow is Labor Day which means many of you will be heading out to holiday picnics. But that's no excuse to ditch your healthy ways and make setbacks towards your goal. Remember being healthy is a lifestyle...not a destination. So here are our top five tips to eating clean at your Labor Day Picnic (or any party).

1. Offer to bring a dish. Make sure your dish is something you can fill up on like a hearty veggie or fruit tray. Make a creative salad or even a bean salad. Make a punch bowl using tea flavored with lemon and lime or Powerade Zero with some Diet Ginger Ale. All of these are healthy options that will help you stay full and satisfied.

2. If you do want to have a "treat" day, don't go wild. Pick a few things that are worth the treat and put them on your plate and don't go back for seconds. For example...if you are craving the salty crunch of the nachos and dip then take a few and put them on your plate, but don't stand next to the chip bowl and devour them! If you can't stop eyeballing the cupcake platter then take one and ENJOY it. When it's done it's done... But try to fill up on healthier options first.

3. Fill up on lean protein. Labor Day outings always include grilling up some meat. Chose the chicken instead of that hamburger, and ditch the bun. Use lettuce to make a sandwich. Protein is very satiating.

4. Sneak in some exercise. If the kids are playing with water balloons then jump in and chase them around. About 20 minutes of running after them will be enough to get your metabolic rate up for sure!

5. Wear something that fits you and shows off your hard work. Don't wear those elastic banded shorts you saved for "fat days." If your clothing fits well you won't want to slam down hotdogs and beer and feel bloated.

          

Visit our website @ http://twinspirationfitness.webs.com/

Why Women Should Supplement With Creatine

Creatine is a popular supplement with men, but creatine is very beneficial for women. I (Juliane) have been supplementing with creatine for over a year, and have made more strength and lean body mass gains in the that time period, than the first 10 years I lifted weights. The body makes creatine naturally. It is also found in a lot of red meats. But if you don't eat a lot of steak, then you need to get the creatine you are using up by training hard from supplementation. 

 

Here are some interesting facts I read in an article from Oxygen Magazine about the benefits of creatine for women.

 

Creatine works differently in women than in men. Surprisingly, we can get the all the muscle-building benefits without adding body fat. When you take creatine, it allows you to train at a higher intensity and a higher volume. That is why numerous studies have shown that creatine increases muscular strength, power and lean muscle mass. When a muscle cell has more creatine, each contraction can be more forceful, and you can do more work before the muscle fatigues.

The benefits are not only strength-related, according to a recent study published in the Journal of the International Society of Sports Nutrition. Researchers at the University of Oklahoma at Norman separated participants into three groups: creatine, placebo and control. The creatine and placebo groups did four weeks of high-intensity interval training (HIIT). Unexpectedly, they found that creatine improved anaerobic threshold by 16 percent, versus the 10 percent bump experienced by the placebo group. In other words, creatine can help runners or cyclists improve their race times, and weight lifters push out a few more reps at their heaviest weights. 

Studies show that creatine benefits are greater in women than in men; and unlike men, women do not gain weight from creatine supplementation. One theory is that women have naturally higher levels of creatine than men. Creatine also has an antioxidant effect that reduces muscle damage, improves recovery and preserves lean muscle. Additionally, creatine has no hormonal effect.

 

You can buy creatine in pill, powder or liquid. Just make sure you get creatine monohydrate. There is no need for a "loading phase." Most women will find great results on about five grams daily of creatine monohydrate.

 

I've tried a variety of creatine supplements (shown below). Currently, I prefer to mix the powdered form, by Cellucor, in my post workout recover drink.

 

Questions: email Juliane  JulBrown22@hotmail.com Visit our website at http://twinspirationfitness.webs.com for online personal training and nutrition.

Shredded Shoulders and Cut Up Core Workout

Try the workout below for some shredded shoulders and a cut up core... email Juliane with any questions @Julbrown22@hotmail.com or visit our website @ http://twinspirationfitness.webs.com/

Check out Jes' shoulders before and after Juliane got a hold of her training...fierce!



Increasing intervals at 1% incline on treadmill (increase speed with each working interval)
warm up 2-3 minutes
run for 1 minute
recover for 1 minute
repeat until you get to 20 minutes
cool down 2-3 minutes

3 sets of each of the following circuits 8-12 reps (use a weight that is challenging for you!)

Smith machine shoulder press sitting on a bench, push up fast and come down slowly
Barbell front raise, swing up and slow down
Leg raises on bench under smith machine, toes to bar

Upright row with barbell, fast up and slow down
Side lateral raises on pulley machine leaning outward to add resistance to working arm, fast up and Slow down
Stability ball crunch with medicine ball extended above your head

Front raises with rope attachment on pulley machine, raise rope up then pull open to sides and lower
Rotator cuff butterflies with dumbbells
Pikes on stability ball and add in a push up when your hips are at the top if your feeling adventurous!

Active Rest

If you wake up extremely sore from a hard workout, then congrats you worked your butt off! Remember that soreness is a sign that you need to rest that particular muscle. Your muscles grow and recover when you are out of the gym. You need to get quality protein and sleep in order for your muscles to repair and grow properly. Rest is very important, but I (Juliane) don't mean sit around and watch a Kardashian Marathon on E! I prefer active rest. Great ideas for active rest include bicycle riding, swimming some easy laps, walking, or even playing a round of catch with your kids. The idea is to get your heart rate up, but not to the point that your breathing heavy. Just think of it as a leisure activity. The blood flow to the muscles helps ease the soreness. This is also a great time to STRETCH or even hit the sauna!! I try to include an active rest day at least once a week, but beginners should have at least two days a week. You can plan out your active rest days or just take one when your body tells you its time.

Here's a picture of my active rest day. My husband and I went for an easy bicycle ride during our last day at the beach. Some how we managed to pick a week that was rainy and gloomy everyday but one, but we made the most of it!

Questionnaire for Personal Training and Nutrition Clients

Just because summer is coming to a close doesn't mean your fitness goals should come to an end! Start fresh this fall by becoming an online client of "Twinspiration Fitness" and wow everyone this spring as the weather warms up and you lose the sweater. Simply fill out these questions to get started... $50 every four weeks...

Questionnaire for Personal Training/Nutrition Clients

Name:

Contact information: (phone, email)

Gender:

Age:

Height:

Current weight:

Goal weight:

Body goal: (EX: lose fat, gain muscle, gain weight, lose belly)

Fitness goal: (EX: run a half-marathon, add muscle)

Health goal: (EX: lower cholesterol)

Are you on a specific time frame? (EX: I have a wedding in October)

Current workout plan:

Hours/Days you can commit to workout plan:

Time of day you usually workout:

Where do you work out (gym or home) and if at home do you have access to equipment and what kind?

Food Allergies or foods you refuse to eat:

Do you have access to a kitchen?

Are you willing to cook or do you want food that is easy to pack?

How many meals a day can you eat based on your schedule? (I suggest anywhere from 4 to 7 per day)

Anything else I will need to know when making your workout or nutrition plan?

Don't you want to be a lean, mean fat burning machine!?