Being Bruce -
Thought for the Day
"On open mind makes it easier to open your heart. When you mind and your heart are both open, your soul smiles." - Being Bruce

Friday, May 22, 2015

3 Benefits of Eating Breakfast Backed By Science

Eating a healthy breakfast is a win-win-win. Coffee alone can’t even get me out of the door.

Do you want to eat more but lose weight at the same time? Impossible? What if study after study after study proved you can?
In fact, it’s one of the easiest ways to lose weight. It requires no dieting, no exercise, and no magic pill. All you have to do is not skip your breakfast. You’ll drop the pounds without having to starve.
Indeed, breakfast is the most important meal of the day. It improves your memory, keeps you energized, and reduces your risk of heart disease and diabetes. Furthermore, people who regularly eat breakfast tend to be skinnier, more productive, and generally healthier.
Need more reasons to make your morning meal a daily ritual? Well, here are 3 benefits for eating breakfast proven by research and scientifically backed.
Lose Weight
You might think skipping breakfast will help stave off calories and keep your figure slim, but studies prove the opposite. People who regularly eat breakfast are more successful at losing weight and keeping it off than people who skip their morning meal.
In fact, research suggests that what we eat is just as important as when we eat. One study found that people who made breakfast their largest meal lost an average of 17.8 pounds over 3 months.  And people who made dinner their largest meal? They lost only 7.3 pounds over the same time period.

3 Benefits of Eating Breakfast Backed By Science 

It might have to do with ghrelin, notoriously known as the ‘hunger hormone‘. Located in our stomach, ghrelin sends signals to our brain and  makes us want to eat, especially foods loaded with fat. It also makes us feel good, really good. In fact, ghrelin and cocaine activate the same regions in the brain, highly motivating us to indulge our cravings – even if we’re full.
So if you skip your breakfast, you’ll increase your ghrelin levels, causing you to crave high-carb snacks that are just too good to pass up! On the other hand, starting your day with breakfast 30 to 90 minutes after waking up may quicken our metabolism, regulate your blood sugar, and reduce your ghrelin levels (and subsequently, your cravings). 
Enhance Your Cognitive Performance
If you’re between the ages of 6 and 16, good news – breakfast makes you smarter.
One study looked at test results of over 1386 kids and found that eating breakfast gave themsuperior cognitive performance, especially when it came to memory and attention span. Now you’re probably long out of grade school, but the benefits are likely to carry across all age groups. Ask yourself, don’t you feel better, more alert and full of energy after a bowl of cereal? Imagine how you’d feel adding some low-carb, high-fiber and protein foods to the mix.
While you might not be able to say no to Honey Nut Cheerios, definitely say yes to top brain foods like walnuts, spinach, berries and avocados. Even dark chocolate, coffee, and sardines are cognitive enhancers and optimal breakfast choices. Not only will these super foods improve brain function, they’ll protect against age-caused cognitive decline and encourage focus and clarity.  You can even find a solution for your healthiest meal of the day in a nutrition dense protein shake, like Shakeology
Lower Your Risk of Heart Disease
If skipping breakfast increases your risk of heart disease, than not skipping breakfast lowers it. At least, that’s what one monumental 16 year study following 26,902 male professionals between the ages of 45-82 claims.
Those who reported they frequently skipped breakfast had a “higher risk of a heart attack or fatal coronary heart disease … even after accounting for modest differences in diet, physical activity, smoking and other lifestyle factors.” The men who did eat their breakfast were 27 percent less likely to have a heart attack or die from coronary heart disease than the men who skipped this incredibly important meal.
The study also found that men who did not eat breakfast tended to be young, unmarried smokers who worked full time. Now that doesn’t mean skipping breakfast will lower the chances of finding your significant other nor will eating breakfast decrease your job opportunities. Rather, it shows that the lifestyles of these young men included not eating breakfast, which in turn leads to a greater risk of heart disease, obesity, high blood pressure, high cholesterol and diabetes.
So there you have it; eating breakfast will help you lose weight, make you smarter, improve your health, and possibly just save your life. The question is now, what do you eat?
Not all of us have the time to prepare a gourmet meal for breakfast. Some of us barely have time to find our keys, let alone brew a cup of coffee before we’re out the door and on our way to work.
But if you’re looking for a way to lose weight with a delicious, why not try a protein packed and nutrient-rich shake? They’re fast, easy to make, and their taste is only limited by your creativity. That’s why there’s Shakeology from Beachbody.
Not only can you whip up one of these delicious shakes in LESS THAN ONE MINUTE,Shakeology’s Your Daily Dose of Dense Nutrition that’s packed with incredible amounts of protein, antioxidants, phytonutrients, prebiotics, enzymes, and many rare superfoods from around the world that your body desperately needs and craves.* Plus, Shakeology helps to significantly increase your energy levels, as well as reduce junk food cravings.
And because Shakeology’s key ingredients are derived from whole food sources, your body will be able to easily absorb and utilize the nutrients you’re feeding it immediately.
shake.gettingfittogether.com

http://www.gettingfittogether.com/3-benefits-of-eating-breakfast-backed-by-science/#!62

Monday, May 18, 2015

Balanced Workout Routines for Women

Way too often people get into a workout rut and just keep on doing the same workout or the same exercise every time. Some people can make weight lifting a cardio experience if they're not lifting too heavy, but it's pretty much impossible to have cardio alone help you build muscles and strength. Everyone needs to know how to balance workouts.

So what is the solution for women to know the best balanced workout routines? When you go to a gym, you’ll generally see women crowded around the cardio equipment while men are lifting weights.  Why exactly do women gravitate towards treadmills, elliptical trainers and stair-masters while men grunt and lift dumbbells? Do the two sexes really need to workout in different ways or is this just a result of how we’ve been trained to view ourselves by society?
If you want to lose weight, you do need to get a lot of cardio.  And since most women are aiming for this, you’ll see them in the cardio section most of the time.  If you want to build muscle, you need to lift weights.  And men have been trained to view an extremely muscular body as the ideal one.  So they’re always lifting weights (sometimes with extremely bad form!)

Balanced Workout Routines for Women

The truth is that both, men and women need a combination of weights and cardio, with some stretching thrown in.  Here are some tips to come up with balanced workout routines for women:
Assess Your Goals
What exactly are you aiming for in terms of fitness?  If you’re overweight, you might want to lose weight.  In order to figure out if this should be your goal, calculate your BMI with this BMI calculator from the Center for Disease Control and Prevention.  A BMI between 18.5 and 24.9 is normal.  If your BMI is over that, you’re overweight and if it’s under that, you’re underweight.  If your weight is normal, your aim should be to tone up rather than lose weight.
Combine Cardio and Weights
To have a balanced workout regimen, you need to combine cardio and weights.  If your main aim is to lose weight, you’ll need to do a little more cardio.  If your main aim is to tone up, you can do a balanced combination of cardio and weights.  But every balanced workout routine for women needs to combine both these elements.  You can alternate cardio workouts with full-body resistance training workouts days.  Or you can do a combination of cardio and weights everyday, as long as you don’t work the same exact muscles the next day.  This will give your body some time to recover.
For example, the P90X program consists of 12 workouts which include resistance training, cardio, plyometrics, abdominal exercises and yoga.  On the other hand, TurboFire is a 90 day program with just cardio conditioning.  You can choose the program that aligns best with your goals.  Or if you prefer to do something different everyday, you can move back and forth between programs as long as you’re getting a good combination of weights and cardio, without fatiguing your muscles.  There are programs such as Beachbody On-Demand which will give you access to over 150 workout programs and on-line coaching, enabling you to get the right mix of strength-training and cardio for your needs.
The advantage of another one of Beachbody’s most popular workout programs for women, like the 21 Day Fix Extreme, it combines weights, cardio and other forms of exercise, is that it makes the time go by very fast.  You don’t have time to get bored with what you’re doing because you’re constantly moving and pushing yourself.
The Importance of Stretching
Stretching is an important part of any workout routine and most of us don’t do it enough.  The more you stretch, the less you’re going to have muscular aches and pains because of your workout.  And this will help you to keep going longer.  You won’t feel that urge to skip a workout because your entire body is stiff.
Some strength and cardio workouts already have stretches worked into them.  If your body feels limber enough with these stretches, you don’t need to do anymore.  But it never hurts to take an extra 5-10 minutes after a workout to stretch both, upper and lower body.  You don’t have to stretch very far, only as much as feels good to  you.  As you keep working out and stretching, your flexibility will probably increase.
Not all of us have the time to prepare a gourmet meal for breakfast. Some of us barely have time to find our keys, let alone brew a cup of coffee before we’re out the door and on our way to work.
But if you’re looking for a way to lose weight with a delicious, why not try a protein packed and nutrient-rich shake? They’re fast, easy to make, and their taste is only limited by your creativity. That’s why there’s Shakeology from Beachbody.
Not only can you whip up one of these delicious shakes in LESS THAN ONE MINUTE,Shakeology’s Your Daily Dose of Dense Nutrition that’s packed with incredible amounts of protein, antioxidants, phytonutrients, prebiotics, enzymes, and many rare superfoods from around the world that your body desperately needs and craves.* Plus, Shakeology helps to significantly increase your energy levels, as well as reduce junk food cravings.
And because Shakeology’s key ingredients are derived from whole food sources, your body will be able to easily absorb and utilize the nutrients you’re feeding it immediately.
shake.gettingfittogether.com



http://www.gettingfittogether.com/balanced-workout-routines-for-women/#!62

Thursday, May 14, 2015

7 Tips for Busy Moms: How to Exercise at Home

When it comes to stay-at-home or work-at-home moms, knowing how to exercise at home is often not just a matter of timing, but setting your environment, arranging something for your children while you are exercising, and planning out both warm-up and recovery routines. With so much thought required for home exercise, many moms do not take the time to exercise, even though they know the health benefits: physical, emotional and mental. 
With the issues faced by moms in mind, these 7 tips will help you take the time to exercise without undue stress:
1. Schedule – There is a reason the best classrooms have regular periods every day, predictable activities and more. There is also a reason kids complain any time a new teacher or substitute messes with the plan. Schedules are comforting and predictable, and ensure that life will have some structure to work around. When you are beginning a home exercise routine, it is important that it becomes a part of your regular schedule. If you have school age children, fit it in in the morning after they have gotten out to school. With younger children, exercise during nap times or quiet time. 
2. Set the Environment – In the busy living spaces we call home, there is rarely space to set up a complete exercise room. But, moms can set the environment by putting exercise materials out by some open floor space. Pick space which will not interfere with other family activities when you do your regular exercising. 
3. Set Your Goals – Exercise is an important part of healthy living, but the vague goal of “being healthy” is rarely enough to overcome the challenges to a regular home exercise routine. What motivates you to workout needs to be measurable (lose 30 pounds, run a marathon) and have a time frame. Without the motivation from a great goal, you will not overcome your natural inertia.

7 Tips for Busy Moms: How to Exercise at Home

4. Involve Others – As a parent, there are two groups of people who can help you exercise, free of charge. Friends and your family. Some moms don’t have enough time with their children, some don’t have enough time with their friends. Let that desire for fellowship push your daily activity. Whether it is planning that parent/child run your teenager has been begging you for, or taking a morning jog with a friend, the companion will inspire you to continue exercising, and vice-versa. With modern technology, you can not only connect with friends and family through home-based exercise routines, but also connect with nutrition and fitness coach on mobile computing devices. 
5. Regular Warm-Up and Cool-Down Routines – Often a big obstacle to in home workouts is the mental energy it takes to decide what to do. With regular stretching and warm-up routines at the beginning of your exercise, you will have time to calm down and focus on what your exercise goals are. With a regular cool-down routine, you will be able to take time to plan how to do the rest of your day, without stressing about how to cool down. Don’t forget that your cool-down and recovery program needs to include quick nutrition like a quality shake.
6. Plan Nutrition – From the cool-down recovery program to your regular meals and snacks, nutrition is a key part of any exercise planning system. Get rid of the sugary and fatty snacks: yogurt, nuts and fruit, and cheese are all healthy, easy alternatives to the candy and bagged goods (chips, pretzels, etc) which moms so often use. Our “101 Healthy Shake Recipes” is a great free resource for building your nutrition. 
7. Plan on Failing – Whether you are just starting home based exercise or are a pro, the secret to a great program is it makes you stretch. The important thing about stretch goals is you often don’t hit them. This is a positive thing: you can learn how to better plan, set more appropriate goals and gain better health. Do not beat yourself up when you do not hit your goals, when your exercise takes too much out of you or when family gets in the way. Rest, recuperate, learn, and get back in the saddle. 
An exercise at home routine is only one decision away, so why not start your work outs today?

http://www.gettingfittogether.com/7-tips-for-busy-moms-how-to-exercise-at-home/#!62