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Yes or No to GMO?

Thursday April 30, 2015

Whatever your answer, it’s important to be informed.

It’s been going on for 20 years, but only recently has it come to your attention. If you live in the United States, it’s estimated that up to 80 percent of the food you eat contains ingredients that have undergone some sort of scientific genetic modification. This means plants like corn and soybeans (two ingredients used in countless processed foods and fed to the animals you eat) have had their genetic makeup changed to increase production or improve flavor.

Even though manufacturers claim they’re safe, the majority of Americans don’t trust genetically modified organisms (GMOs) and want their food left in its natural state.  Thanks to Cochrane Fit Body Bootcamp, you can be an informed consumer and know what each side has to say concerning this controversial subject.

Pro-GMO Argument

Food producers and regulation agencies claim foods produced with GMOs provide many benefits. They require fewer pesticides, don’t need as much water, and are cheaper to grow by up to 30 percent. Countries without enough food can benefit from GM technology as it enables food to be made more affordable and able to withstand drought conditions, cold weather, or exposure to diseases caused by viruses or insects. In addition, GM foods are able to contain more nutrients, appear more colorful, taste better, and even become seedless (grapes and watermelons).

No GMOs!

Positive as the positives may be, there are a growing number of people with a different perspective. Opponents to GM technology believe research hasn’t proven whether GM foods are safe or unsafe for human consumptions. Animal studies have given the impression that GMOs harm the kidneys, liver, heart, and immune system. Some scientists suspect GMOs make you more susceptible to allergies; lead to antibiotic resistance; and cause infertility, digestive problems, autism, or cancer. They warn that children especially are at an increased risk for health problems.

Because GM crops are less susceptible to the damage caused by herbicides, more of it is used to ward off pesky weeds. This has led to the increase of “super weeds” and “superbugs,” weeds and insects that are immune to the effects of the herbicides. If a chemical kills living plants and animals, do you really want more of it sprayed on your food and contaminating the environment?  A personal trainer in Cochrane also claims that the commonly used herbicide Roundup (glyphosate) has been associated with birth defects, cancer, hormone imbalances, and sterility.

Organic farmers and consumers are concerned that non-GMO foods are likely to become contaminated by GM seeds due to cross-pollination, making it difficult or impossible to grow completely organic foods.

Right to Know

The increase in concern over the safety of GMOs has lead many consumers to demand more information. It makes sense that foods containing GM ingredients should be labeled as such. People want to know—deserve to know—what’s in their food. A large survey found 90 percent of consumers wished all GMO foods were labeled and more than half of consumers said they wouldn’t buy genetically modified food.

While more than 60 countries around the world—including Australia, Japan, and the European Union, place restrictions on GM technology or require food packages to label GMO ingredients, the United States does not. This is why much of the population doesn’t know about GMOs. Until food manufacturers are required to label GM ingredients, if you want to avoid them you’ll have to eat only certified organic foods or those specifically labeled as non-GMO.

The Big One. Glyphosate is the active ingredient in Roundup, the most commonly used weed killer on farms and gardens.  Cochrane fitness centers says that critics argue that exposure to glyphosate is a danger to public health. 

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What the Heck is the Afterburn, Anyway?

Thursday April 16, 2015

You may have heard us mention this mysterious medical phenomenon before. We talk about it during boot camp and we mention it on our website. But what does it really mean? What is this coveted Afterburn Effect and why is it so powerful?

Alright everyone, to really answer your question we’re going to have to get all science-y up in here but don’t worry, it will only be for a minute.

It’s less fun/more boring name is Excess Post-Exercise Oxygen Consumption, but that doesn’t make a great marketing slogan (Lose More Weight in Less Time with Our Excess Post-Exercise Oxygen Consumption Workouts!) so we just stick to Afterburn.

Post 31But it does have a solid scientific foundation. See, when you combine certain types of exercises and you increase the intensity of those workouts, you trigger this remarkable effect.

Essentially what happens is that in the hours following your workout your body will operate at an elevated metabolism. That means you burn more calories and you lose more weight in less time.

It’s like your body has this switch that goes between normal operation and hyperdrive and Fit Body Boot Camp workouts kick that switch all the way on.

So even if you go home and rest (as you should be doing, anyway) you’re still burning extra calories, even though your workout ended hours ago.

Post 36Alright, so how do we activate this effect? How does Fit Body Boot Camp flip this mysterious switch and burn off all that extra fat?

It has to do with the types of workouts our trainers teach. When you combine resistance training with cardio and you time intensity with rest at all the right intervals, you’ll trigger the effect. (That’s why it’s so important to NOT rest between sets until your trainer says so. Just don’t hurt yourself, ok?)

We design each of our workouts so that they adhere to this formula and trigger the effects. That’s right, your trainers aren’t just coming up with this stuff off the tops of their heads. There are actually professionals here at the HQ that create a different workout for every day. And every one of those workouts triggers the Afterburn.

And we aren’t talking a few measly calories here, either. The Afterburn effect can increase the amount of calories burned from one workout by hundreds. That’s whole slices of pizza or entire cheeseburgers you’re burning off while you sit and watch TV! (Not that you’re eating that kind of junk, anyway, right?)

Post 43The Afterburn Effect is just one of many reasons why Fit Body Boot Camp is so effective, but it’s a major element of what we do here. It does get a bit more technical, as far as how to activate the effect and what kinds of workouts make it happen, but what’s so great about OUR program is that you don’t need to worry about any of that technical jargon.

We’ve got personal trainers with you for a reason. They make sure your workouts are as effective as possible and they’ll always make sure that, whatever you’re doing, you’re triggering the Afterburn and burning hundreds of extra calories every day.

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South Beach Diet: Yes or No?

Thursday April 16, 2015

Should you try this popular weight-loss program?

There’s no doubt that you’ve heard of the South Beach Diet. Around since 2003 and created by cardiologist Arthur Agatston, the South Beach Diet is named after a beautiful beach in Miami. The question is, will this diet make your body bikini-worthy for this summer on the beach?

Also called a modified low-carb diet, the South Beach diet focuses on lowering carbs while eating lean protein and healthy fats. Does this diet live up to its claims? What are the pros and cons for this type of eating plan?  Holland Fit Body BootCamp reveals all — read on to find out more. 

Understand the Plan

The South Beach Diet is divided into three phases. Phase one lasts two weeks and is the most difficult. In an effort to eliminate cravings for refined starches and sugar and to jumpstart initial weight loss, dieters cut virtually all carbohydrates from their diet and fill up on lean protein (eggs, beef, poultry, seafood, and nuts), low-fat dairy, high-fiber and low-glycemic index veggies (broccoli, tomatoes, eggplant, and spinach), and healthy fats (canola oil, olive oil, and avocados). Fruit, fruit juice, and alcohol are off limits.

During phase two, certain foods that weren’t allowed in phase one are slowly added back in. This includes whole-grain breads, rice, and pastas; certain fruits; alcohol (in moderation); and other veggies. White bread, bagels, potatoes, raisins, watermelon, pineapple, and sweets, however, are still avoided. Weight loss continues at a slower pace, usually one to two pounds a week. This phase could last days, weeks, months, or however long it takes to reach your weight-loss goal.

The last phase, phase three, is called a maintenance phase. The principles and diet habits formed during the previous phases continue for the rest of life. In this stage, you’re free to eat all foods in moderation. If cravings come back and weight creeps back on, you simply return to phase one or two.

For long-term weight loss and good overall health, exercise is a recommended part of the South Beach Diet. The exercise program includes interval walking and core-strengthening exercises that are performed 20 minutes every day of the week.

Understand the Good

Such a popular diet must have good results, right? The South Beach Diet claims dieters can expect to lose 8 to 13 pounds within the first two weeks. Proponents of the plan say it’s a diet that can be followed for a lifetime—not just a few months for quick weight loss. They also insist that anyone can experience improved health by eating a South Beach diet, even if you don’t want to lose weight.

The good news about this diet compared to other low-carb diets is that it doesn’t require you to count calories, completely cut fat, or figure percentages of carbs. You just have to be careful of the type of carbs you eat. With the South Beach Diet, meals are simple to make, a wide variety of foods are encouraged, and snacking and desserts are allowed. In-person meetings aren’t a part of the plan.

However, Holland bootcamp suggests that this diet is most effective for people who already like the kinds of food it proposes (foods high in fiber and nutrients), are willing to make the necessary dietary changes for weight loss, and want a diet they can follow long-term.

Understand the Bad

There doesn’t seem to be much of a downside to this diet. But there are some common complaints. If you’re used to eating pre-packaged, processed foods, growing accustomed to preparing healthy, whole foods may cost a little extra and take more time. Another issue folks have is that phase one, while lasting only two weeks, is so restrictive it results in many dropping the program. The third most common complaint is the amount of carbohydrates in the South Beach Diet. As it falls below the recommended daily amounts for optimal health, there is concern that cutting so many carbs—even if just for two weeks.

The Many Flavors of South Beach. Whether gluten-free, vegetarian, vegan, kosher, or low-salt, a personal trainer in Holland believes that the South Beach Diet can be customized to fit your personal dietary preferences.

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An Embarrassing Problem

Tuesday April 14, 2015

The loss of bladder control can happen to anyone. Here’s what to do about it.

It’s not difficult to imagine the embarrassment and inconvenience of a condition like urinary incontinence (UI). Those whose bladder muscles are too weak must be prepared for leakage and accidents when they sneeze, cough, lift something heavy, or laugh, and those whose muscles are overly active deal with an overpowering urge to urinate, only to dribble when they finally reach a restroom or in some cases don’t get there in time. There are other types of incontinence besides stress and urge incontinence, but all have similar results: accidents.

Since your risk for urinary incontinence increases as you age and twice as many women suffer from the condition than men, you may be wondering what causes UI and what you can do to stop it. Wonder no more, Santa Maria Fit Body Boot Camp has your answers!

It’s a Symptom

It’s helpful to understand that the incontinence isn’t a disease. Rather, it is a symptom of an undiagnosed medical condition, a physical problem, or a daily habit. Some people suffer from occasional leakage while others deal with it daily. Temporary incontinence is usually easily treated and can be caused by a urinary tract infection; constipation; or certain foods, drinks, or medicines that increase urine production and stimulate your bladder. Common offenders include caffeinated drinks, alcohol, carbonated beverages, artificial sweeteners, spicy foods, sugary foods, acidic foods, corn syrup, heart medications, muscle relaxants, and sedatives.

A fitness professional in Santa Maria suggest that more frequent incontinence is often the result of problems with the nerves or muscles surrounding the bladder. Pregnancy, childbirth, hysterectomy, menopause, aging, an enlarged prostate, prostate cancer, obesity, diabetes, and neurological disorders can all lead to persistent incontinence.

Regain Control

Don’t let UI control you. With the right care, you won’t have to worry about accidents and you’ll be able to lead a normal, active life. If you suffer from UI, seek medical attention to determine if an underlying condition is to blame. Treatment will depend on the type of incontinence (stress, urge, or other), the underlying cause, and the severity of the problem.

Treatments are varied and may include behavioral techniques to train your bladder to hold urine longer, to empty itself completely, or to urinate on a schedule that better fits your lifestyle. Your doctor may recommend weight loss, a change in diet, pelvic floor exercises (also called Kegel exercises), or electrical stimulation to help strengthen the muscles that control urination. Medications are also available to calm an overactive bladder, relax bladder muscles, or increase the holding capacity of the bladder.

In the event these don’t work, your physician may recommend more invasive measures, such as injections, wearable devices, or implants that help reduce leakage. When all else fails, surgery is a last resort that allows you to treat the underlying medical condition causing the incontinence.

No one wants to tote around a change of clothes, wear uncomfortable pads, and live with the fear of accidents. And you don’t have to. True, you can’t prevent all cases of UI, but there are ways to lower your risk of dealing with this problem. By maintaining a healthy weight, performing pelvic floor exercises several times a day, limiting your consumption of acidic and caffeinated foods, and eating more high-fiber foods to prevent constipation, you’ll be well on your way to a happy, dry life.

Powerful Pelvis. Want to avoid urine leakage? A personal trainer in Santa Maria says that you should perform Kegels. To do this simple exercise, tighten the muscles in your pelvic floor as if you’re trying to stop your urine flow. Hold for five seconds and relax. Repeat this 10 times, three times a day. Tempting as it may be, don’t practice them while urinating, as this may actually weaken the muscles and increase your risk of a urinary tract infection.

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What Happens When You Don’t Exercise

Thursday April 09, 2015

 Sit around all day and you can expect to be sick, overweight, depressed, and on your way to premature death.

It’s easy to focus on the present without thought of the future, but the choices you make today will affect tomorrow. Stay up late tonight and you’ll be tired tomorrow morning. Skip flossing for a few months and your dentist is more likely to find cavities. Skip exercising and—well, you can overcome that any day, right? After all, you’re in good health and not too overweight, so why exercise? Since you don’t have time to workout and prefer not to break a sweat, you may think you are exempt from needing to work out. Unfortunately, this incorrect thinking can have very dangerous side effects.

Though exercise may not be your favorite thing to do, physical activity should be a regular part of your life for a host of reasons. Not only does working out help your mood and your physique, but people who lead a sedentary lifestyle are at a greater risk for medical conditions, weight gain, clinical depression, and premature death.

Liverpool Fit Body Boot Camp provides some of the consequences that can happen when you do not exercise. 

Declining Health

You drive to work, sit all day at a desk, drive home, and sit all evening on the couch. If this sounds like you, prepare yourself for disease, sickness, and failing health. Just as exercise cuts your likelihood of suffering all sorts of ailments, not getting in the gym on a regular basis drastically increases your risk for major diseases like type 2 diabetes, heart disease, osteoporosis, metabolic syndrome, cancer, and high blood pressure. Think of the pain, anxiety, medical bills, and life-altering changes that come with diseases like this.

Exercise boosts your immune system so it’s not just the big, scary diseases associated with a sedentary lifestyle, but smaller illnesses, too. Spend your life sitting around all day and you should expect more sick days with colds, flu, and other infection, because they’re right around the corner.

Weight Gain

Coupled with an unhealthy diet, an inactive lifestyle can cause you to pack on the pounds over time. When you don’t burn the calories you eat, they turn to fat in your body. Numerous health conditions are linked to excess weight and especially to visceral fat (the fat around your waist that surrounds your internal organs).

Being overweight comes with more problems than just your health. Think of your self-esteem, discomfort, joint pain, discrimination, clothes that don’t fit, or the extra cost to travel. All because you’re not getting up and moving your body.

Depression Sets In

Liverpool fitness center reviewed several studies that show those who don’t get enough exercise are more prone to depression, low self-esteem, and anxiety. Exercise is one of the best and most natural remedies for depression and other mood disorders. It releases feel good endorphins that improve your mood. Working out also helps relieve pent-up tension, builds self-confidence, and provides a healthy hobby to fill your time.

Premature Death

Studies show 1 in 10 deaths are attributed to a lack of exercise. It may be hard to believe, but a sedentary lifestyle is associated with all of the following statistics:

• Men are at a 45 percent greater risk of dying from cancer and women’s risk for cancer-related death increases by 28 percent.

• The risk of dying from respiratory problems increases 92 percent for men and 75 percent for women.

• Heart disease deaths increase by 52 percent for men and 28 percent for women.

These stats have you on the edge of your seat? Take the next step by standing up and walking around the block. It’ll do your body and mind good. It may even save your life.

Brittle Bones. Muscle atrophy and brittle bones are thought by many to be an expected part of aging. However, a personal trainer in Livepool believes that regular exercise, especially the weight-bearing kind, can drastically slow this process. Ward off osteoporosis, prevent falls, and feel stronger for everyday activities with everyday exercise.

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Gym Lingo Decoded

Thursday April 02, 2015

The gym world has a language of its own. Are you fluent?

Those new to weight lifting may feel like outsiders at the gym. As if the machines, fit bodies, and mirrored walls aren’t enough to intimidate you, it’s easy to feel out of the loop when it comes to the words and phrases you hear at the gym. How can “failure” be a good thing? Does “PR” refer to public relations in the locker room? What are “plates” doing in the gym?

From the equipment to the instructions and common gym lingo, thanks to Corona fitness center, you can be in the know the next time you’re lifting weights.

The Equipment

A barbell is a bar weighing 35 to 45 pounds that’s used in various weight lifting exercises. To increase the resistance, plates (barbell weights in the shape of fat, circular plates) are loaded (placed) on each end of the barbell. Plates come in various weights. The most common range from 2.5 to 45 pounds.

To increase the range of motion in weight-lifting movements, cables are used. A cable is attached to a handle at one end and a pulley on the other. The pulley is connected to weights that can be increased or decreased as desired.

Dumbbells are another type of weight you’ll see usually stored along a rack (a strong shelf). They look like a handle with a weight on each end and come in a variety of sizes. Some are a fixed weight and others are adjustable, allowing you to add or subtract the plate (weight) on each end.

Free weights are a general term to describe any type of weight that’s not attached to some sort of machine and include things like dumbbells, barbells, kettlebells (weights made of iron or steel that look like a small ball with a handle), and exercise balls. Also called medicine balls, exercise balls are weighted balls about the diameter of your shoulders used for various strength-training movements.

The Smith machine is a piece of equipment that holds a barbell in place while it’s lowered and raised on vertical poles. It helps protect you from injury during a bench press when you don’t have someone spotting you.

Another type of equipment to assist your weight-lifting efforts is the rack, the power rack, or the cage. Standing more than six feet tall, this apparatus supports a barbell during overhead presses or squats.

The Instructions

Each exercise is performed a certain number of times or a certain number of reps, a.k.a. repetitions. You may do three reps of each exercise or as many as 30. The number of reps depends on the kind of workout and your goal.

A group of reps is called a set. Workouts usually call for two to eight sets of each exercise. So if you did four sets of four reps, that would be 16 total repetitions.

Between sets you may need a few seconds or minutes to rest your muscles. This rest time is called a recovery period.

The Lingo

Your muscles grow most when they become exhausted and can’t lift anymore. This is called failure and it’s considered a good thing in the world of weight lifting.

Your max is the maximum amount of weight you’re able to lift in a certain exercise. Each week, it’s a good idea to try and increase your max.

Corona Fit Body BootCamp believes that lifting with a partner can be convenient those times you need someone to spot you. Someone spotting you stands next to you to help in case a weight is too heavy for you to complete any repetition you’re attempting.

PR is short for personal record. Some people call it their PB, or personal best. This could be used to describe an amount of weight you were able to bench press or your heaviest deadlift.

Confident and Safe. The personal trainers at Corona gym center suggest that you Weight life with a spotter because it decreases your risk of injury and gives you confidence to lift to the best of your ability.

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