Techny Fitness

🏋️‍♀️ Welcome to Techny Fitness!

✳️ RIB FLARE:

…also known as "flared ribs," refers to a condition where the lower ribs protrude outward, causing the ribcage to have a wider appearance at the bottom.

This can create a noticeable bulge or flaring of the ribcage, often giving the person a barrel-chested appearance.

Rib flare can be a natural variation in some individuals, but it can also be the result of:

-Giving birth

-Poor posture

-Muscle imbalances

-Structural issues in the chest & spine.

✅ Addressing Rib Flare:

✔️Core Strengthening:

👉 Engaging your core muscles can help support your spine and ribcage.

Planks, dead bugs, bird-dogs and bridges are good options.

✔️Thoracic Mobility Exercises:

👉 Improving mobility in your upper back can help alleviate rib flare.

Cat-cow stretches, foam rolling and thoracic extensions can be effective.

✔️Strengthening the Lower Traps:

👉 Weakness in the lower trapezius muscles can contribute to rib flare.

Exercises like prone Y-raises and face pulls can target these muscles.

✔️Oblique Strengthening:

👉 Working on your oblique muscles can help stabilize your ribcage.

Side planks, Russian twists and bicycle crunches can be helpful.

✔️Breathing Exercises:

👉 Learning diaphragmatic breathing can help improve ribcage alignment and posture.

✔️Stretching Tight Muscles:

👉 Stretching muscles that may be contributing to poor posture, such as hip flexors, chest muscles, and latissimus dorsi, can also be beneficial.

15 immune boosting foods:

(1) Citrus fruits (e.g., oranges, grapefruits, lemons) - rich in vitamin C.

(2) Berries (e.g., strawberries, blueberries) - packed with antioxidants.

(3) Garlic - contains allicin, known for its immune-boosting properties.

(4) Ginger - has anti-inflammatory and antioxidant effects.

(5) Spinach - high in vitamin C, beta-carotene, and iron.

(6) Yogurt - contains probiotics that support gut health and immunity.

(7) Almonds - a source of vitamin E and healthy fats.

(8) Turmeric - contains curcumin, a powerful anti-inflammatory compound.

(9) Green tea - rich in antioxidants called catechins.

(10) Kiwi - loaded with vitamin C, vitamin K, and potassium.

(11) Sunflower seeds - rich in vitamin E and selenium.

(12) Papaya - high in vitamin C and folate.

(13) Broccoli - contains vitamins A, C, and E, as well as fiber.

(14) Sweet potatoes - packed with beta-carotene, which can convert to vitamin

(15) Shellfish (e.g., oysters, crab) - a source of zinc, important for immune function.

📣 10 of the top nutrient rich vegetables:

1.) Spinach:

Spinach is rich in vitamins A and K, folate, iron, and calcium. It's also a good source of fiber and antioxidants like lutein and zeaxanthin.

2.) Kale:

Kale is packed with vitamins A, C, and K, as well as minerals like calcium and potassium. It also contains antioxidants, including beta-carotene and flavonoids.

3.) Swiss Chard:

Swiss chard is high in vitamins A, K, and C, as well as magnesium and potassium. It also provides antioxidants such as betalains.

4.) Turnip Greens:

Turnip greens are rich in vitamins A, K, and C, along with minerals like calcium and magnesium. They also provide antioxidants and fiber.

5.) Broccoli:

Broccoli contains vitamins C, K, and A, as well as folate and fiber. It's also a source of sulforaphane, a compound with potential health benefits.

6.) Brussels Sprouts:

Brussels sprouts are high in vitamins K and C, as well as fiber and antioxidants like glucosinolates.

7.) Bell Peppers:

Bell peppers, particularly the colorful ones, are rich in vitamin C, as well as vitamin A and various antioxidants.

8.) Sweet Potatoes:

Sweet potatoes are a good source of vitamins A and C, and they also provide fiber and various minerals.

9.) Carrots:

Carrots are known for their beta-carotene content, which the body converts into vitamin A. They also contain vitamins K and C, and fiber.

10.) Collard Greens:

Collard greens are a good source of vitamins A, K, and C. They also contain calcium, folate, and fiber.

✅ 15 GENERAL NUTRITIONAL GUIDELINES ↙️

🔶 Consume a variety of foods to ensure adequate intake of essential nutrients.

🔷 Limit energy intake from added sugars, saturated and trans fats.

🔶 Consume at least 5 servings of fruits and vegetables daily.

🔷 Opt for whole grains instead of refined grains.

🔶 Choose lean protein sources such as poultry, fish, beans and nuts.

🔷 Limit processed and red meats.

🔶 Drink plenty of water and limit sugary drinks.

🔷 Maintain a healthy weight.

🔶 Limit alcohol consumption.

🔷 Meet daily requirements for essential vitamins and minerals such as vitamin D, calcium and iron.

🔶 Use healthy cooking methods such as grilling, baking and roasting.

🔷 Read food labels and be mindful of portion sizes.

🔶 Maintain a consistent eating schedule.

🔷 Practice mindful eating by paying attention to hunger and fullness cues.

🔶 Limit sodium intake.

📣 New service at Techny Fitness!

✅ Fitness & Wellness Planning, Consulting and Coaching.

🔷 This service is for people who don’t work with a personal trainer but require professional guidance and plan development.

▶️ This is also good for people working with a trainer who need a more detailed plan for their time away from their trainer.

🔷 Workout & wellness programs can be designed with or without gym use and with or without equipment use.

🔷 Ways this service is offered:

▶️ Remote: On-line and/or text/voice calls.

▶️ In-person in your home.

▶️ In-person at Techny Fitness.

🔷 This would depend on your personal preferences, goals and wants/needs.

🔷 This service offers:

▶️ An online questionnaire to determine how to approach your specific case.

▶️ What you should be eating, when to eat and how much to eat. You’ll be provided with the detailed Techny Fitness nutritional guidance as an ongoing reference.

▶️ Exercise routine: what exercises are best for you, how to do them, when to do them and in what order to do them. This includes an organized routine with full descriptions and pictures.

▶️ Pain management is another part of this service. We determine your specific ailments, if any…and provide a detailed plan to address them.

▶️ Stress management: we’ll provide you with a list a stress management techniques to suit you. You’ll get descriptions of the techniques and their benefits.

▶️ Flexibility: you’ll be guided in stretching and provided an organized routine with full descriptions and pictures.

▶️ Cardio: not all cardio exercises are good for everyone. Based upon your online evaluation, we’ll teach you what cardio exercise are best for you, when to do cardio and how long to do it for.

🔷 Form check in-gym: we can do this here at Techny Fitness. Any exercise you want to go over and talk about, we can demonstrate and teach you.

🔹 The same can be done on your home equipment.

🔸 You can also video the demonstrations so you have it for future reference.

😃 As a new service, we’re offering a limited 30% off discount!

🔹 Techny Fitness
🔸 Text or Call:
🔶 224-707-3623

▫️[email protected]
◽️TechnyFitness.com

https://www.wikihow.com/Relieve-Stress-by-Stretching

4 Ways to Relieve Stress by Stretching - wikiHow When you're feeling really stressed out, one of the best ways to make yourself feel better quickly is to do a few stretches combined with some deep breathing. Breathing deeply and stretching your muscles can help calm your mind and relax...

These are also dangerously high in sodium.

Ci******es are also a group 1 carcinogen for comparison.

❗️HOW TO BALANCE YOUR MEALS:

✔️ Your Body Needs:

1️⃣ Proteins

2️⃣ Carbohydrates

3️⃣ Fats

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✅ PROTEINS:

We need to eat proteins to repair and build our tissue.

Consuming protein will keep your blood sugar balanced and keep you feeling fuller throughout the day.

Consider shooting for about 1 gram of protein for every pound of body weight.

Sources of Protein:

🔹Protein powder
🔹Eggs
🔹Greek yogurt
🔹Cottage cheese
🔹Nuts
🔹Chicken
🔹Fish
🔹Turkey
🔹Nut butter

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✅ CARBOHYDRATES:

The main purpose of carbohydrates is to provide us with energy.

Avoid processed carbs which can cause inflammation and damage to the body.

Sources of Good Carbohydrates:

🔹Fruits
🔹Vegetables
🔹Whole grains
🔹Oats
🔹Whole grain breads
🔹Tortillas

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✅ FATS:

Fats aid in the absorption of essential nutrients and are a necessary part of our diet.

Good fats will also help you feel fuller.

Sources of Fats:

🔹Avocados
🔹Nuts
🔹Seeds
🔹Meat
🔹Cheese
🔹Oils
🔹Nut butters

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❗️BALANCE THESE ESSENTIALS:

➡️ Consider these general ratios when putting together a meal:

🔸Carbohydrates – [40-50%]

🔸Proteins – [30-40%]

🔸Fats – [20-30%]

🏆 Strength Training: The Benefits

✅ YES! Strength training can give your muscles definition and provide us fit and toned bodies!

➡️ But working with weights does so much more!

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1️⃣ Keep the weight off for good!

Strength training shreds pounds, but it also helps maintain weight loss.

Studies show people training with weights at least 3 times a week increased the amount of calories burned during everyday activity and this helped maintain their current weight. Add calories burned during exercise and weight loss is occurring.

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2️⃣ Protects bone health and muscle mass.

Muscle strength and bone density diminishes at a rate of roughly 1% each year post puberty.

“One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts,” advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston.”

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3️⃣ Be stronger and more fit.

Strength training works by contracting your muscles against a resisting force and will strengthen and tone your muscles.

This can also be referred to as resistance training:

There are two types:

–Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.

–Isotonic strength training involves contracting your muscles through a range of motion via weight lifting.

Both of these training methods can make you stronger and get you looking and feeling more fit!

At Techny Fitness, we believe its important to incorporate both styles to our personal training routines.

Warming up and cool down is always recommended before and after strength training.

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4️⃣ Improve body mechanics.

Strength training has benefits that go well beyond the appearance of nicely toned muscles.

Your balance and coordination will improve, as will your posture.

More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.

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5️⃣ Disease prevention.

Strength training has many well documented wellness benefits.

Arthritis pain can be managed as effectively as medication through strength training.

Weights can help people increase their bone density and reduce the risk of bone fractures.

There are 14 million Americans with type 2 diabetes and along with other positive lifestyle improvements, strength training can help balance glucose control.

Training with weights multiple times a week has shown to help prevent certain cancers as well as many other potential health concerns.

Strength training should definitely be a priority for healthy living!

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6️⃣ Boost energy levels and improved mood.

Leave your workouts feeling great as strength training will spike your endorphin levels!

To top it off, strength training can be a great antidepressant, give you better sleep and to improve your overall quality of life.

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7️⃣ Strength training translates to more calories burned.

You burn calories during strength training workouts and the body continues to burn calories after strength training during the repair process.

More calories are used to make and maintain muscle than fat and can boost your metabolism by 15 percent!

Do you want to manage your weight⁉️ Lose weight? Gain weight?

Here’s how to do it with calories alone:

🔵We’ll use the shortcut method:

➡️ Take your body weight, multiply it by 10 and this is your daily calorie intake needed to maintain your current weight.

▪️If you go over, you’ll gain weight.

▪️If you stay under, you’ll lose weight.

➡️ If you’re trying to lose, calculate your intake and start about 200 calories below that number…or even just start by not going over your calculated intake. Then begin to decrease.

Start there and be consistent. Science says it takes 21 days to form a habit.