Posts Tagged ‘Top Notch Training’
Great news! Weight gain is not inevitable as you age! Yes, there are ways you can prevent putting on the extra pounds each year. A recent study from the National Institutes of Health showed that overweight and obese women who strength trained twice a week saw less intra-abdominal fat gains than those who did not exercise. Keep lifting those weights to prevent the extra pounds of fat from slowly creeping up! Source: Redbook Magazine
Provided by Kayla Johnson, owner of Top Notch Training. Kayla is a certified personal trainer that provides one-on-one training in your home or office.
Tags: aging, Fitness, Kayla Johnson, mamas, Top Notch Training, weight gain, Workout
Posted in Fit for Mama on Friday, February 26th, 2010 | No Comments »
When performing your cardio workout, it’s important to pay attention to your heart rate, but not imperative. Heart rate can be affected if you do not get enough sleep the night before, have poor nutrition or hydration or are on a blood pressure medication. Usually, cardio machines display your heart rate as you work out and show a standard zone you should be training within. This equation is 220-age=maximum heart rate (in beats per minute). Training zones are usually 65%-85% of your maximum heart rate. This is only a standard equation. The error margin is 12 beats per minute and can be greater if you are in great shape. At your next cardio session, first focus on how you feel. Are you working hard? Breathing hard? Working up a sweat? The main thing is to challenge your body and pay attention to how you feel. Then take a look at the heart rate as a secondary source.
Provided by Kayla Johnson, owner of Top Notch Training. Kayla is a certified personal trainer that provides one-on-one training in your home or office.
Tags: Fit for Mama, heart rate, Kayla Johnson, Top Notch Training
Posted in Fit for Mama, Stories on Friday, February 19th, 2010 | No Comments »
Fueling your body for a workout is very important and new research has gone further in discovering exactly what types of foods are best for a pre-workout meal. Women who ate muesli, yogurt and fruit burned 50 percent more fat compared to a bowl of cornflakes, white toast and jam, and milk equal in calories. Slow-digesting foods are slowly absorbed by the body causing fat stores to be tapped into. A quick-digesting meal such as cereal is absorbed rapidly, spiking blood sugar levels and causing your body to use those sugars in the blood for energy instead of fat. The bottom line is aim for a low glycemic index (GI) food for your pre-workout meal to tap into your fat stores.
Source: Shape Magazine.
Provided by Kayla Johnson, owner of Top Notch Training. Kayla is a certified personal trainer that provides one-on-one training in your home or office.
Tags: Fit Tips, Kayla Johnsons, Mamalode, mamas, missoula, Top Notch Training
Posted in Fit for Mama, Stories on Friday, February 12th, 2010 | No Comments »
The Cabbage Soup Diet, the 500 Calorie Diet, the Grapefruit and Spinach Diet… The list goes on and on when it comes to extremely restricted eating plans. And after all that yo-yo dieting year after year, you would think your metabolism gets run down really quick. A new study in Canada compared resting metabolisms of women who yo-yo dieted for an average of 18 years and found no difference in 92 % of the subjects. Although these over-the-top nutrition plans can momentarily slow down your metabolism and frustrate you, there is no permanent effect on your metabolism. The take home tip is to avoid the confusion, frustration and torture and eat a well-rounded diet with exercise and make the most of your metabolism.
Source: redookmag.com
Provided by Kayla Johnson, owner of Top Notch Training. Kayla is a certified personal trainer that provides one-on-one training in your home or office.
Tags: Cabbage Soup Diet, Fit for Mama, Grapefruit, Kayla Johnson, Spinach Diet, Top Notch Training
Posted in Fit for Mama, Stories on Friday, February 5th, 2010 | No Comments »
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