healthtraining.fit

Health is the sum of body, mind, and environment.

Diabetes is highly correlated with lifestyle habits. Improving insulin sensitivity can reduce the A1C levels in your blood.

Obesity is one of the most common health risk in the US. Millions of people struggle every day with losing weight. It is important to have realistic expectations. Be patient and give yourself time to lose weight. Lifestyle habits contribute a lot to our health. Changing lifestyle habits can be hard and - takes time. You do not have to be perfect, but consistent. Changing your habits is not like a diet, it continues after 30 days. And yes, you will have setbacks, but keep going.

Following, I give you 6 things you can try to change your habits and life a healthier life:
1. Move as often as possible. Every activity burns calories. It must not be 'sports'. Implement as much activity into your daily lifestyle as possible. 🤸‍♀️
2. Go for a short walk. Walking increases aerobic capacity and helps losing weight. Being outdoors also improves mood and mental health. 🚶‍♀️
3. Incorporate a sleep routine by going to bed at similar hours every night. Get in 6-8h of sleep every night. This reduces stress levels and improves recovery. 😴
4. Water! Staying hydrated is good for your metabolism, recovery, and skin. 💦
5. Protein is the foundation of your muscles. Eat more protein. At the same time, limit the intake of fat and sugar. 🥚
6. Start! The sooner, the better. There is nothing you can do wrong. Don't wait. You got this! 🙂

Studies show that strength training has a huge impact on bone health! The constant forces on your bones support osteoblasts activity. These are cells building more bone cells. Thus, your bones grow thicker and stronger. This reduces risk of injuries and fractures. At the same time, strength training reduces the risk for osteopenia and osteoporosis. This can be very important for women after menopause. So, strength training improves muscle strength AND the robustness of your bones! 🦴

Patience is the key ingredient for longterm success. In order, to build a habit start slowly with only 1-2 sessions per week. Get your body used to physical activity. Starting from zero to hero increases the risk for overuse injuries. Of course, increase training volume over time. This means, increase the number of sessions per week and/or the duration of each session. Have fun moving! Don't stress yourself and be patient. The results will come over the months. Expecting a whole body transformation in 30 days is unrealistic and rarely sustainable. You want to be healthy for the rest of your life, and not just next month. Persistence beats perfection!

The quadriceps is one of the biggest muscle groups in our body and impacts your hip joint and knee joint. It consists of four individual muscles. The re**us femoris, vastus lateralis, vastus medialis, and the vastus intermedius. They connect the pelvis with the thigh and tibia (the huge bone in your lower leg. Thus, the main functions of these muscles are knee extension and hip flexion. At insertion, the quadriceps muscles merge into the patella tendon. Stabilizing the patella (knee cap) is another main function of the quadriceps. As you can imagine, the quadriceps is crucial for everyday life. They engage in sitting down, standing, walking, running, jumping, and kicking. Common exercises for the quadriceps muscles are squats, lunges, leg press, knee extension. 🦵

Our behavior is highly influenced by our environment. Finding yourself surrounded by treats and temptations, makes it harder for you to resist. Avoid exposing yourself to such stimuli. A good start is to do groceries only once a week. This way, you go through the dangerous sweet-chips-booze aisles only once per week. Also, stick to your grocery list! Only buy goods on your list and directly approach these items. Avoid distractions and impulse buying. You can do it! 💪

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Exercise improves bone mineral density and can reduce the risk for osteoporosis. 🦴
The constant forces on your bones during exercising increase the production of osteoblasts, cells which produce bone material. Unfortunately, starting in our 4th life decade, the body produces more osteoclasts, cells which tear down old bone material, than osteoblasts. This downward trend can be significantly slowed down by exercise. 🏰 Start simple by implementing a 15min walk at the end of your day, or start strength exercises once a week. The earlier you start, the better! 🤸🏋️‍♀️

Healthy snacks can fulfill your cravings for foods and be good for you. 🫐🍓🍏🥕🍅🫑

The Side plank is a great exercise for your entire body. The main goal is to keep the body in a straight line. Engage your glutes and obliques to keep your pelvis elevated. Also, gently squeeze your shoulder blades to support your shoulder. Make sure you breathe. The longer you are able to hold, the better. Make sure to do 3 sets of similar duration. 💪

This exercise improves strength and core stability. Studies also show that isometric exercise can reduce the risk for cardiovascular diseases and lower your blood pressure. ❤️