Elite In-Home Personal Training is working with KQCA 58 on their Project Healthy Kids Camp and they featured us on their website. Camp runs July 27 and 28. If you are interested in attending click the link below or call 916.503.3255 for more information.
information.
A healthy and delicious meal for the summer that will satisfy your appetite.
Enjoy!
Ingredients:
Directions
Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water.
Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add tomatoes, bell pepper, carrots, scallions, olives and basil; toss to coat well.
American Sports Data:
Obesity in the U.S. has increased from 13% to 30 %. 63% of Americans are over weight and have a body mass index in the excess of 25.0. 31% of Americans are obese with a BMI in excess of 30.0. Childhood obesity in the U.S. has more than tripled in the past 2 decades.
U.S. Surgeon General:
Obesity is the fastest growing cause of death in America according to the U.S. Surgeon General, but it’s preventable with good eating habits and exercise.
Childhood obesity is climbing due to decrease physical activity, poor eating habits, and lack of health knowledge.
U.S. Surgeon General says, “While extra value meals may save us some change at the counter, they’re costing us billions of dollars in health care and lost productivity.”
Commit to our mission:
“Influence Americans To Make Health and Fitness A Lifestyle, Not a Goal!:
http://www.elite-personaltraining.com
http://www.myspace.com/elite916
http://www.facebook.com/eliteinhomepersonaltraining
http://www.youtube.com/eliteihpt
References:
American Sports Data
http://www.americansportsdata.com/obesitystats.asp
U.S. Surgeon General
http://www.surgeongeneral.gov/news/testimony/obesity07162003.htm
Our bodies adapt so quickly to our environment and the stresses we apply to it that we must have guidelines for change. There are some key components that we can manipulate to keep the body guessing and to ultimately keep you seeing results. The F.I.T.T.E. Principal is where we can manipulate the Frequency, Intensity, Time, Type, and Enjoyment.
The first component is Frequency. Frequency refers to the number of sessions you perform that activity. The timeframe of reference is typically a week, so how many times an activity such as weight training is performed in a week. For results, the recommended number is 3-5.
Intensity is the level of stressed placed on the body by an activity. The most common measure of this is by heart rate. You are able to evaluate what range your heart rate is in and make adjustments from there. For general health, working in an upper/moderate range would be recommended. This allows for a longer duration of exercise, and should not cause quick exhaustion. This would be by performing at 60-90 percent of maximum heart rate.
Time refers the length of time engaged in an activity. This component is typically measured in minutes and is dependent on the activity. A person doing wind sprints may only perform 10 seconds of activity at a time, while another person may be training for a marathon so is running for over 3 hours at a time. For general health it is recommended to perform at least 30 minutes a day. This could be broken up into segments such as three 10 minute segments, or two 15 minute segments. For improved fitness level it is recommended to perform 30-60 minutes per day.
Type refers to the mode being used. It is an endless list of options. Here are a few. • Rowing Machine • Treadmill • Bike • Stair Climber • Elliptical • Trail Running • Walking • Mountain Biking • Dancing • Parking further in the parking lot • Weight Training • Sports Depending on each individual goal and where you are in your training program will determine which mode you will use.
The last component is Enjoyment. Enjoyment for many is the most important and often the most overlooked. It is pivotal to our long-term success that we engage in activities that we enjoy and that coincide with our likes and dislikes. If I hate to ride the bike, why would I make myself do 60 minutes of torture when I could put in my time on the rowing machine or treadmill. Enjoyment is directly associated with retention and results. So go out and find some things that you like to do and get moving towards your goal!!
Weight training is important in helping you look good and in preserving the quality of life as you age. Women particularly benefit from weight lifting by increasing their bone density which diminishes with aging. Burning calories is also associated with lifting weights even hours after your work out is done. Metabolic activity increases for the entire day from the time your challenging your muscles to the repairing of your muscles after a work out.
Tips To Workout Success!
1) Define your goals
2) Choose the right equipment
3) Don’t go it alone (work out with a partner)
4) Learn the power of slow (slow down for control)
5) Rest and Recover (do not work out the same muscles everyday)
6) Chow down to build up (you need protein for your muscles to recover)
If you have any questions about weight training or nutritional consumption please call Elite In-Home Personal Training at 916-503-3255, we would love to be of assistance.
Load up on your vitamin C to help protect you immune system. Remember that the top of your head and the bottom of your feet are where you lose the most ammount of body heat. After you are done sweating from your workout, be sure to change your socks and put on some kind of hat, until you can take a hot shower. If you do get sick, be sure to remember to rehydrate often. If your temperature gets to 99 degrees, you will lose 1 liter of water an hour. That means dehydration could set in quickly if you’re not careful. Consuming water and electrolyte drinks are great ways to stay hydrated.
It’s also a good idea to carry some kind of antibacterial hand soap with you and use it after you touch door knobs and handles. Always wash after using the restroom. If possible try not to share drinks, and cover your mouth to stop the spread of germs.
Daily water recommendation
Half your body weight in ounces a day. If you are 200lbs then you would drink 100ounces of water a day, that would be less than a gallon of water a day. (1 Gal = 128oz.)
Q: I’d like to hire a personal trainer but I’m not sure what I should look for to make sure I get a good one. Any help?
A: To increase your odds of hiring a qualified trainer, ask these 10 questions:
1) Do you have a college degree in kinesiology or exercise science? A degree in itself isn’t failsafe, but it improves your chances of hiring a knowledgeable trainer. Core classes consisting of anatomy, physiology, exercise programming and exercise prescription are standard in exercise science curriculum.
2) Are you certified by a nationally recognized organization? These certifying agencies are the most recognized certifications in the industry. All require a minimum score on a demanding exam. Some require a college degree as a prerequisite to becoming certified.
3) What type of workouts do they do themselves? How frequently? Personal experience with exercise is VITAL to be an effective personal trainer. There is no substitute for hands-on experience with strength, cardiovascular and flexibility training.
4) What is your knowledge of nutrition? Often, the missing ingredient with someone not achieving their fitness goals is improper nutritional habits. Typically, trainers are not registered dieticians but if they have a kinesiology degree, or are certified through a well established organization, they likely have had nutrition classes.
5) Do you have experience working with special populations? This may or may not be applicable to your situation, but if you have high blood pressure, diabetes, heart disease etc., it is imperative that your trainer has the knowledge to prescribe appropriate exercise.
6) Do you have expertise in athletic performance enhancement? Again, this applies only if you’re interested in training for a particular sport. Proper sport-specific training often is beyond the scope of many personal trainers.
7) Do you have liability insurance? Personal trainers should carry liability insurance; a risk of injury exists any time you engage in physical activity. Proper insurance coverage would protect you and your trainer in any lawsuits.
Are there any incentives for pre-payment? Many trainers offer a discounted rate for payment received in advance. Pre-payment also tends to improve exercise adherence.
9) Is there a time commitment involved with your services? Sometimes trainers require a minimum number of sessions before they will accept you as a valued client.
10.) What is your availability? You must be sure that your personal trainer will be available at times convenient for your daily schedule.
Other issues like personality traits and integrity will surface the more you work with your trainer. One last thing; be sure to look for past results! If the personal trainer you are thinking about working with has a history of success with clients, it is very probable that you will achieve your goals as well. Remember, it’s a two-way street. You make the commitment to exercise regularly, and the trainer commits to helping you achieve your goals!
