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Improve Your Health Today! Schedule Your Free Health History Consultation

Free Health History Consultations

For a limited time only I will be offering completely FREE consultations to help you move one step closer to achieving optimal health and happiness in your life.

Those interested in scheduling a consultation are welcome to contact me directly. Those who have questions about the consultation, or would like to learn more about health coaching, are also invited to contact me; angelajoyhealthfitness@gmail.com 

I look forward to speaking with you and guiding you towards becoming your BEST self 🙂

❤ Wishing you love, joy and blessings,

Angela Joy xo

Angela Joy Health Fitness Cover Letter

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Quick, Efficient, Fat-Burning Exercise!

By: Angela Ciroalo

Interval Training Benefits
Image taken from fix.com

Winter has arrived, and although the weather outside is cold your workouts do not necessarily need to be put on hold.

In fact, depending on the type of indoor workout you choose, you may even have the opportunity to save time, increase your speed and endurance, and even lose weight.

Trivial to what many believe indoor cardio workouts do not equate to easier workouts.

There are many different options available when selecting an indoor activity.

There are a variety of options including; cycling, swimming, water running, circuit training, indoor running, and even plyometric drills.

Each of these activities can be completed through traditional steady-state bouts of exercise, or for improved results they can be done through an interval style method.

Interval training is a common form of training among athletes and experienced exercisers.

However, gyms, fitness instructors and personal trainers are beginning to take notice and incorporate interval training into traditional workouts and classes.

Interval Training
Image taken from washington.edu

What is interval training?

The nationally recognized health and fitness certification organization the American Council on Exercise [ACE] defines interval training as a system of organized cardiorespiratory training consisting of bouts of short duration, high-intensity exercise intervals with periods of lower intensity active recovery.

According to a 2014 American College of Sports Medicine [ACSM] consumer information committee report the benefits of interval training include; improved aerobic and anaerobic fitness, decreased blood pressure levels, improved overall cardiovascular health, improved insulin sensitivity, improved cholesterol profiles, and decreased abdominal fat.

Interval training is also well-known for the increased caloric burn, decreased time spent exercising, ability to improve metabolic disorders, as wells as the increased athletic performance and speed that it creates.

There are many types of interval workouts that can be completed, each varying in distance, amount of interval sessions, and length of time.

The amount of time and /or amount of interval sessions should be selected based on the individual’s athletic ability and goals.

Interval training can be catered to people of all fitness levels and conditions – with great results seen in those seeking to prevent or reverse metabolic disease.

If done correctly and consistently, interval training has the ability to improve insulin sensitivity among those with high blood sugar through allowing the body to better utilize glucose in the body.

How does interval training work?

Once an interval training sessions is completed the body will continue to burn calories for a longer period of time. The excess post-exercise oxygen consumption [EPOC] is a two-hour period of time where the body works to restore itself back to pre-exercise levels, the ACSM report states.

Therefore EPOC creates between 6 to 15 percent greater calorie burn once an interval session is completed.

Intervals can be completed through a variety of outdoor and indoor activities including outdoor running and cycling or indoor treadmills, ellipticals, stair-climbers and stationary bikes.

Intervals
Image taken from colpts.com

How to create an interval training workout

There are several components to consider when selecting an interval training workout. These factors include type, time, intensity and frequency.

Better known as the American Council on Exercise FITT principle

TYPE: Begin by first selecting the type of interval workout that you would like to complete [cycling, running, water running, etc.].

TIME: Secondly, select the amount of time you would like to spend completing the workout. The ACSM report suggests completing an interval workout between 20 and 60 minutes in total – this includes recovery time and high intensity time.

INTENSITY: Next, choose the level of intensity, which can measured by one of two ways; the level of perceived exertion scale or by the maximum heart rate percentage.

You want to determine the level of intensity you want to work out at in advance, creating a goal to work towards without stopping or slowing down.

The scale measures the 1 to 10 level of perceived exertion that the exerciser experienced. Level one signifies the lowest level of exertion, such as a light walk. Level 10 signifies the highest level of exertion, such as an all-out sprint.

Exercisers should aim to exercise at specific levels and then quantify their exertion upon completion to ensure they are putting forth the appropriate effort.

The maximum heart rate percentage can be chosen once the resting heart rate and maximum heart rate levels have been determined.

Through a series of tests, often provided by a personal trainer, one can determine their maximum heart rate level.

The ACSM report suggests that when seeking to use maximum heart rate the exerciser aim to achieve be less than 80-percent of their maximum heart rate. The recovery heart rate should range between 40- and 50-percent of the maximum heart rate.

FREQUENCY: When creating an interval training plan the final step is to select the frequency of the interval workout.

The frequency can mean one of two things; the amount of intervals per session or the amount of interval workouts per week.

An exerciser can choose the amount of interval sessions they wish to complete or they can choose a set amount of time they will spend doing the intervals.

The amount of interval sessions and length of time of an interval should be determined based on an individual’s fitness level and goals.

If planning on completing more than one interval session per week sessions should be carefully planned.

The ACSM report suggests completing no more than two interval sessions per week, allowing at least 24 hours of rest between sessions.

Examples of indoor interval training

Cycling

Cycling indoors can be done on a stationary exercise bike or in a cycling class offered at a gym.

Both are effective and great forms of indoor cardiorespiratory training.

The January issue of Runner’s World Magazine suggests completing a fast interval for 10 seconds using a resistance that feels “…like you’re climbing a hill that if it were any steeper you would have to stand.”

The article, written by Runner’s World magazine writer Caitlin Carlson, suggests a rest between intervals for 30 to 80 seconds with six total interval sessions.

This is just one example of an interval. Intervals can be completed for anywhere between a few seconds to eight minutes, and should be broken up with set rest periods.

Swimming

Swimming is a very beneficial cross training workout for runners seeking to provide their body with a rest from the impact of running on land.

Swimming is a whole-body workout that serves as a wonderful form of cardiorespiratory activity.

An example of a swimming interval workout would be to swim as quickly as possible for one to two laps followed by four slow to medium paced laps.

Either repeat this set eight times or for a total of 20 to 30 minutes.

Water running

Water running provides runners the opportunity to actually run without creating any impact on their bodies.

Water running is often associated with geriatrics or injury. However, water running is quite common among elite athletes seeking to prevent injury and increase endurance.

An example of a workout would be to complete a sprint the full length of the pool and back while wearing a flotation belt to create resistance.

The sprints should be recovered with slow to medium jogging for two to four minutes.

Indoor track running

Running indoors can be tedious, however if the exercise does not run on a track this may be a great opportunity to incorporate speed into their training.

An example of an indoor track workout would be an increasing sprint workout. Begin by warming up with 2 to 4 laps around the track. Begin the workout by running at high speed for ¼ of the distance of the track. Recover by running around the track once at a slow to medium pace.

After the recovery continue by continually increasing the speed of the sprints until you run the entire length of the track.

For an added challenge complete the workout in reverse, continually decreasing the distance.

Cool down by running the track two to four times once the workout is completed.

These workouts are sure to fully prepare you for all of the wonderful local spring races coming up just around the corner!

Now it is your turn!

I would LOVE to hear from YOU. Pleas share your thoughts on this article. Was it helpful for you? Do you have any questions? Is there a topic you would like to learn more about?

I look forward to hearing from you 🙂

❤ Wishing you love, joy and blessing,

Angela Joy xo

New Year, New You: Here’s How!

Image taken from newbraunfelsdentists.com

As we all prepare to embark on the journey that the New Year holds it is only natural to reflect on the year that has passed and determine the areas you would like to improve. This generally is where New Year’s resolutions fall into play.

We set new goals with hopes to welcome new experiences and accomplishments for the year to come. We resolve to invite new habits and make commitments to ourselves to implement them.

The trick however is actually following through with these wonderful resolutions that we have created.

In an effort to assist you in creating your best New Year resolutions yet, I listed several tips that will help you to create lasting change in your health and life this 2016.

Get specific
Instead of creating a generic goal such as to lose weight or make more money, make your goal specific. This will allow you to better understand what you actually want to achieve and how you are going to achieve it.

For example, if your goal is to run a 5k choose which 5k you are going to run.

If your goal is to eat healthier, choose what foods you are going to start eating, when you will eat them and the type of recipes you will eat them in.

Be very specific about what your goal is, when you will implement it, for how long and what will occur when it is achieved.

If you are having trouble in setting your goals and you would like further advice, contact me personally about goal coaching. I would be happy to work with you in the New Year!

Contact me at angelajoynutrition@gmail.com.

Be realistic
Having a goal is wonderful. If you are not able to achieve the goal because it is too far-fetched or just plain unachievable it may be a good idea to set a more realistic goal that better suits your needs and desires.

For example, if you are brand new to running it is probably not a good idea to set a goal to run four marathons this year.

Or if you are only slightly overweight and you are hoping to lose 30 pounds in the next month. This is not a realistic amount of weight to lose, it is also not a healthy amount to lose in such a short amount of time.

Choose a goal that you are inspired by, but also one that you are truly able to achieve within a reasonable time frame.

Personalize it
All goals should have meaning behind them otherwise they can be easily ignored or forgotten. If there is no true meaning what is the purpose of achieving the goal?

Determine what this goal means to you – don’t forget to make it personal.

Top 10Image taken from wowdancefit.com

Be Clear
Be very clear with yourself about why you are setting this goal in the first place and what achieving the goal will mean for you.

Create a visual image that depicts your reason for choosing the goal and a separate image displaying what achieving the goal will look like to you.

Be clear about what the success looks like to you, how you feel, and how your life will be impacted.

Recreate this image whenever you feel that your goal is too difficult to pursue, or you are having a bad day.

Prepare for barriers
Determine early on what specific factors may inhibit you from achieving your goal.

Recognize these barriers in advance and brainstorm ways that you can prevent them from interfering with your goal.

Planning ahead will save you time and energy.

Recruit a friend
When setting your goal check to see if any of your friends or family members would be interested in achieving the goal with you.

There is a much higher probability that a goal will be achieved if you have a friend to endure the ups and down with.

A friend will offer support, guidance and motivation.

They will encourage you to keep going when you feel like you want to give up.

Seek an accountability partner or coach
For those who are not able to find a friend to endure your goal with, you may want to consider seeking out a coach.

A coach will check in on the progress that you are making or not making. They will offer you guidance when you do not know where to turn. They will motivate you along the way.

If you are interested in seeking a coach for the 2016 year, I am currently taking clients and would love to work with you!

Each program will begin with an introductory first session – which I am offering for FREE this month.

If you are interested in receiving a free coaching introductory session with me to kick-start your 2016 year, email me at angelajoynutrition@gmail.com.

Take action
Now that you have set your goal, take the next step and begin making progress towards achieving it.

If your goal is to run a 5k, sign up for a race.

If you goal is to eat healthier, purchase health food – and actually eat it!

If your goal is to start strength training, get to the gym.

If your goal is to be a nicer person, start smiling and holding doors.

The time to start is now.

Have a healthy and happy New Year filled with accomplishment, joy and success!

If you enjoyed this article, please like, comment and share!
I would love to hear from you about your resolutions and the progress that you have made or have not yet made 🙂

If you want to create lasting change this New Year start the year off right with your very own Health Coach.

I am currently offering FREE introductory Health Coaching sessions, for a limited time only.

Email me as soon as possible to save your spot and
take the first step in changing your health and your life

Health
Image taken from sustainablehealthpartners.com

❤ Wishing you blessings, joy and love,

 

Angela Joy

 

Healthy Fats: What the Body Needs

By: Angela Ciroalo

The macronutrient fat is one that is often avoided or overlooked in an effort to lose weight.

However, in order for the body to create energy all three macronutrients; carbohydrates, protein and fat, must be consumed.

This is not to say that you should go out and consume a hamburger with extra cheese and bacon in order to fulfill your body’s fat needs.

The over-consumption of unhealthy fats (fats often found in animal sources such as meats and cheeses) will cause weight gain, inflammation, health complications, and possibly the onset of illness or disease.

Unhealthy fats will build up and cause damage to the arterial walls. When eaten in excess, these fats will then accumulate in the body creating excess weight gain and health issues.

healthyy fats
Healthy sources of fat however, offer a variety of extremely beneficial and necessary properties. Therefore, in an effort to support proper body functioning, optimal health, and to fulfill the body’s fat needs — unsaturated fats should be consumed on a daily basis.

Healthy vs. Unhealthy Fats
Unhealthy fat is often found in saturated and trans-fats sources which can be found in animal or processed foods. Healthy fats on the other hand, are kn
unsaturated, polyunsaturated and monounsaturated fats and can be found in plant-based sources.

healthy good vs bad

Healthy fats provide the body with a nutrient-dense source of energy, they leave the body feeling full, while also supporting important organ and brain development.

In addition, healthy fat also plays an important role in protecting organs, supporting brain function, storing and utilizing vitamins, and promoting healthy cell and hormone production. Vitamins A, D, E, and K are all fat-soluble vitamins, meaning that these vitamins are best utilized and stored when in the presence of fat, according to Livestrong.com.

Fat Deficiency
Those who do not consume an adequate amount of fats can suffer from fatty acid deficiency, Livestrong.com states.

The outcome of a fat deficiency may result in hair loss, fat-soluble vitamin deficiency, fatigue, poor mental function, skin issues, and slow or improper wound healing.

Athletes who do not consume adequate amounts of fat will experience the same symptoms while also becoming sluggish, causing them to no longer perform to their optimal performance level.

Athletes Consuming Fat
Fat can be a very beneficial source of food for athletes. Athletes who compete in long distance or high speed events must consume a high amount of calories to make up for the amount of calories that the burned.

Fat contains nine calories per gram, opposed to the four calories per gram found in carbohydrates and proteins. Therefore, when fats are consumed the athlete is able to absorb and utilize a greater amount of calories without eating greater portions of food.

Often times athletes do not have a large appetite, or they may have a difficult time consuming a subsequent amount of calories. Therefore, consuming healthy fat sources is a great solution.

In addition, healthy fat further supports athletes through its ability to promote proper body functioning, leave athletes feeling full and satiated for longer periods of time, in addition to the high amount of nutrient-dense energy that unsaturated fats offer.

Healthy Fatss

How Much Fat Should We Eat?
Fat sources should always come from health-promoting sources and should be consumed in 20- to 30-percent of the diet depending on caloric needs.

In other words, if an athlete were to consume a 2,600 calorie diet, 60 to 100 should come from health sources of fat, according to Livestrong.com.

Though fats are important, especially for athletes, the largest portion of calories should come from carbohydrates, 45 to 60 percent, Livestrong.com states.

A few deliciously healthy examples of plant-based fats include; nuts, avocados, seeds, plant oils, seed oils, soy products, and nut butters. To learn more about these fats and their many benefits, click here.

 

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